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When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.
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There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.
It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.
Exercise &amp; Meditation
<figure id="attachment_67704" aria-describedby="caption-attachment-67704" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67704" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67704" class="wp-caption-text">(Photo courtesy of Defin8 Fitness)</figcaption></figure>
Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.
Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.
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Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo
Nutrition
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When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.
Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.
Natural Supplements
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Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.
“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”
Acupuncture
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Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.
Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.
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(Text: Roberliza Eugenio)
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wellness-natural-ways-balance-homrones-health-wellbeing-gafencu 600x337

Natural ways to balance hormones

Every wellness aficionado has surely listened to the many tones of the singing crystal bowl during a sound bath. The modish wellness practice envelops you in other-worldly sounds to ignite bodily and spiritual healing through sonic vibration. Shutting out the voices in your head, the sounds of your surroundings and indeed throughout the cosmos, the therapist rubs a small mallet around the edge of instruments like bowls and gongs to produce meditative sounds as you lie on your back.
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At some point, the bowls are placed on your body so it can absorb the gentle chimes and calming vibrations. Unlike a massage, this hour-long session of stillness doesn’t do anything for sore muscles, but it’s a moment of pure zen, lifting spirits, calming the mind and leaving you as invigorated as after – if you’ll excuse the pun – a sound night’s sleep. From trendy meditation studios to intimate spas and Kendall Jenner’s home, the ritual is all the rage, and while its reputation is more woo-woo than science, purists believe the healing goes much deeper than just those feel-good mental-health moments.
Vibrational Healing
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-65379" src="//www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3.png" alt="soundhealing explained gafencu wellness (3)" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-3-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Mona Choi, a sound healer at Balance Health in Central, says that sound work has been around “since the beginning of time”. Thanks to celebrity endorsements from the likes of Robert Downey Jr., the Kardashians and Charlize Theron, singing bowls are having a wellness moment, but indigenous tribes around Asia have used them for healing and shifting the body’s energies for centuries – though they probably didn’t take selfies during the session.
Holistic healing is said to ‘wash over you’ – hence the name ‘sound bath’ – with chimes, vibrations and different frequencies cocooning people in a deep state of meditation. Group classes focus on relaxation, while bespoke one-on-ones can be self-reflective, therapeutic journeys that work on chronic stress and anxiety. 
“I weave sound frequencies from all distances and directions to create crescendos,” says Choi, a certified therapist with over 15 years of experience. “As the vibration enters your brainwaves, the effect is multi-layered, active and very positive. The experience allows you to detach, relax and essentially find space for a new level of harmony.”
Garden of Zen
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-65383" src="//www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness.png" alt="soundhealing explained gafencu wellness" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/03/soundhealing-explained-gafencu-wellness-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Energy flows where attention goes, and for many, a sound-healing session acts as a way to flow awareness towards one single point in order to meditate – something similar to breathwork in yoga or chanting.
Hasanal Lythgoe-Zafrullah, founder of mental health and wellness clinic Mindish, says that the idea is not to be whisked away to another dimension but to get reconnected to oneself as a vibrating being in motion. “Many people think that meditation is about calming the mind or being in a particular space. No, it’s about being in the body, and the mind follows,” he opines.
“Some people are not able to meditate or reap any benefits because they’re too aware, too conscious in the moment. When you do that, you’re not really meditating anymore. From a therapeutic point of view, sound healing comes down to listening to vibrations; the voice work of a teacher slows everything around you and creates an empty space.”
Music &amp; Voice
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Whether Mozart or Motown, Bach or Bieber, music elicits a variety of reactions in our mind and body, impacting us in different ways, but on a basic level, all music is just organised sound. Sound healing aims for the same – deconstructing music into pure tuneful sound and allowing it to channel our emotions, anxieties and energies.
Dipping into her two decades of therapeutic experience, Mindish’s Head of Wellness Surj Bahra uses her voice – talking and singing – to induce relaxation in her sessions. She notes that the sound of the crystal bowls can sometimes be unfathomable or peculiar, but “the soothing voice of the therapist is a really powerful instrument in guiding clients to a calm state”.
Some attendees are so immersed in the soundscape that they feel as light as a floating cloud; others report feeling heavy, almost merging with the ground on which they lie – but almost everyone experiences a noticeable shift in spatial awareness.
Sound Science?
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Sound healing carries a somewhat woo-woo reputation (it’s right up there with crystal healing), and the lack of regulations and proliferation of unqualified practitioners with lofty claims don’t help, but there is some science to back this ancient healing therapy.
A 2016 observational study on Tibetan singing bowls found that the practice helps to lower blood pressure, improve breathing and blood circulation, and relieve chronic aches and pains. Matching the frequencies of the singing bowls with your body is said to slow down the heart rate and helps the brain move from a beta-dominant or focused state to more relaxed, alpha-dominant frame of mind.
Don’t expect an instant cure-all, though. As Balance Health’s Choi says, “Clarity, pure consciousness and an end to your emotional problems are not a one-hour job, but even a single session can be a journey to enlightenment where your problems are clearly defined or understood differently.” 
Everyone has a different experience in a sound bath, but for this novice, an hour-long session felt like my body was cleansed and bereft of all thought. It was an unusually profound, noise-less state of being – somewhere between hypnotherapy and a calm afternoon at the beach. If it weren’t for my characteristic scepticism, I might add that it felt like my chakras were aligned. Well, almost.
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(Text: Nikita Mishra Photos: Mindish, Hong Kong)

soundhealing explained gafencu wellness (7)

Sound healing, explained

The perfect tool for the fidgety busy bees, meditation apps offer you a quick and easy solution to calmer, more mindful days.
No time for an hour-long meditation or too anxious to sit still in silence? — No problem!
Whether on-the-go or taking five, Gafencu&#8217;s list of 10 meditation apps will help you squeeze in a variety of customisable guided meditation and therapeutic soundscapes into your hectic schedule. Read on:
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<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace.png"><img decoding="async" loading="lazy" class="size-full wp-image-59380 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace.png" alt="Gafencu well being wellness best mindful meditation app shine self care app headspace" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For better sleep: 
1. <a href="https://www.headspace.com/" target="_blank" rel="noopener">Headspace</a> 
There&#8217;s nothing better for your overall well-being than a good night&#8217;s sleep; And with this meditation app, you get just that. Browsing through their library of guided meditation, soundscapes and storytelling sleepcasts, you&#8217;re bound to find one that helps you de-stress and snooze fast.&nbsp;
Rating:&nbsp;★★★★★ 
Price:&nbsp;HK$100 per month with a 7-day free trial; HK$544 per year with&nbsp;a 2-week free trial
 
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png"><img decoding="async" loading="lazy" class="size-full wp-image-59377 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png" alt="Gafencu well being wellness best mindful meditation app shine self care app aura" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>
For breathing exercises: 
2. <a href="https://www.calm.com/" target="_blank" rel="noopener">Calm</a> 
Having trouble sleeping? Calm&nbsp;lets you immerse yourself into a soothing journey into peace of mind and emotional calmness. From calming exercises to breathing techniques, the app helps soothe emotional stress and reduce anxiety and even break bad habits.&nbsp;
Rating:&nbsp;★★★★☆ 
Price:&nbsp;HK$116 per year, HK$544 per month or HK$3,107 for lifetime use after 7-day free trial
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<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify.png"><img decoding="async" loading="lazy" class="size-full wp-image-59378 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify.png" alt="Gafencu well being wellness best mindful meditation app shine self care app buddhify" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For people on the go: 
3.&nbsp;<a href="https://buddhify.com/" target="_blank" rel="noopener">Buddhify</a>&nbsp; 
Perfect for those always on the go,&nbsp;Buddhify complements your daily routine with a range of short and full-length meditation sessions to fit your schedule. Whether you are&nbsp; taking a break from work or out for a walk, or trying to doze off in bed, this meditation app is the perfect (and budget-friendly) companion for a stress-free life.&nbsp;
Rating:&nbsp;★★★★☆ 
Price: HK$39; HK$233 per year for Premium Memberships&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png"><img decoding="async" loading="lazy" class="size-full wp-image-59377 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png" alt="Gafencu well being wellness best mindful meditation app shine self care app aura" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>4. For busy bees: 
<a href="https://www.aurahealth.io/" target="_blank" rel="noopener">Aura</a> 
Perfect for the busy bees who are on a crunch for time, this meditation app lets users personalise their meditation sessions by selecting from a collection of bite-sized calming exercises that are as short as three minutes and 30 seconds. Truly designed for those who live busy lives, Aura offers users a much-needed recess but also helps save you the time of doing hour-long meditation sessions.&nbsp;
Rating:&nbsp;★★★★★ 
Price: Free limited access; Premium Membership: HK$93 per month HK$466 per year or HK$3,107 for lifetime use with&nbsp;seven-day free trial
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva.png"><img decoding="async" loading="lazy" class="size-full wp-image-59375 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva.png" alt="Gafencu well being wellness best mindful meditation app sattva" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For those who want to learn more about meditation: 
5.<a href="https://www.sattva.life/" target="_blank" rel="noopener"> Sattva</a> 
One of the more comprehensive meditation apps on this list,this meditation app&nbsp;offers more than just guided meditation, but also relaxing chants and mantras delivered by Sanskrit scholars. The app also features a progress tracker that helps users maintain their meditation habit by attaining mental and wellness achievements&nbsp; on the app.&nbsp;
Rating:&nbsp;★★★★☆ 
Price: HK$1,546 for lifetime use
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<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit.png"><img decoding="async" loading="lazy" class="size-full wp-image-59383 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit.png" alt="Gafencu well being wellness best mindful meditation app simple habit" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For people who like it quick and simple:&nbsp; 
6.<a href="http://simplehabit.com" target="_blank" rel="noopener"> Simple Habit</a> 
According to Simple Habit, all it takes is five minutes to achieve &#8216;quietude&#8217;. And with this meditation app&#8217;s huge library of 5-minute mindfulness exercises,&nbsp;building a habit of daily meditation cannot come easier.&nbsp;
Rating:&nbsp;★★★★★ 
Price:&nbsp;HK$93 per month; HK$699 per year; HK$2,300 for lifetime use.
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<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind.png"><img decoding="async" loading="lazy" class="size-full wp-image-59384 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind.png" alt="Gafencu well being wellness best mindful meditation app smiling mind" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>A meditation app for the whole family: 
7. <a href="https://www.smilingmind.com.au/" target="_blank" rel="noopener">Smiling Mind</a> 
This meditation app was developed by psychologists and educators with the aim to promote mindfulness as the foundation to wellness. Featuring simple 10-minute daily meditation suitable for any age between 7- to 18-years and adults. 
Rating:&nbsp;★★★★☆ 
Price: Free
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<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer.png"><img decoding="async" loading="lazy" class="size-full wp-image-59381 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer.png" alt="Gafencu well being wellness best mindful meditation app shine self care app insight timer" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For an overall meditative experience: 
8. <a href="https://insighttimer.com/" target="_blank" rel="noopener">Insight Timer</a> 
This meditation app is multifaceted, offering a growing library of 30,000 guided meditative sessions, relaxing music tracks, talks by mindfulness experts, like yogi Sadhguru and psychotherapist Anthony DeMello, that are both calming and therapeutic. They also have a section for kids. It&#8217;s basically your Netflix for meditation. 
Rating:&nbsp;★★★★★ 
Price:&nbsp;Limited free access; HK$78 per month or HK$466 per year for Premium Memberships
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<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier.png"><img decoding="async" loading="lazy" class="size-full wp-image-59376 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier.png" alt="Gafencu well being wellness best mindful meditation app shine self care app 10 percent happier" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For meditation beginners: 
9. <a href="https://www.tenpercent.com/" target="_blank" rel="noopener">10% Happier 
</a>If you are new to meditation or are a little sceptic about the whole experience, 10% happier, an off-shoot of the New York Time&#8217;s best selling book of the same name, will connect you to expert coaches who will lead users through the basics of meditation and even respond to your queries within a day.&nbsp;
Rating:&nbsp;★★★★☆ 
Price:&nbsp;Limited free access; HK$800 per year with 7-day free trial
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app.png"><img decoding="async" loading="lazy" class="size-full wp-image-59382 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app.png" alt="Gafencu well being wellness best mindful meditation app shine self care app" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For mindful journaling: 
10. <a href="https://www.theshineapp.com/" target="_blank" rel="noopener">Shine</a> 
Shine is a meditation and self-care app that offers users an outlet for daily mindful journaling exercises. Recover from burn out, improve your focus or conquer your inner critic through their daily writing prompts as well as guided meditation, empowering chats, articles and podcasts. The app was created for ethnic minorities that wanted to see their community represented and empowered with confidence and a positive mindset.&nbsp;
Rating:&nbsp;★★★★☆ 
Price:&nbsp;Limited free access; HK$117 per month or HK$420 per year with 7-day free trial for Premium Memberships

Gafencu well being wellness best mindful meditation app

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Haven’t tried Aerial Yoga? Here’s why you should…

Breathwork is a breathing exercise that helps its practitioners improve mental, physical and spiritual conditions through active and conscious intent of changing the body&#8217;s natural breathing pattern. Although it draws similarities to meditation, it provides its own set of benefits and features unique techniques.
Although breathing is natural and automatic response. It is commonly misconceived that&nbsp;it doesn&#8217;t require much attention or effort. However, according to experts, most people are most likely not doing it right. Breathwork corrects the body&#8217;s breathing patterns and serves a myriad of benefits to the overall well-being of the body, mind and spirit.&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-53200" src="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine.png" alt="Benefits of breathwork meditation gafencu magazine" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine.png 700w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a>
Feeling energized
Breathing functions are automatically regulated by the central nervous system. When the body exhales and inhales quickly, as one practises a breathwork exercise, it signals the brain to release endorphins, a chemical in the body that helps the body copy physical pain.&nbsp;
Lower stress hormones
When under stress, the body releases stress hormones in the body, such as adrenaline and cortisol, which raise blood pressure and glucose levels in the bloodstream to prepare for the body&#8217;s &#8220;fight-or-flight&#8221; mode. Chronic stress can lead to ailments, such as diabetes, high-blood pressure and obesity. Breathwork consciously exercises the mind to communicate with the body and signals it to relax. Actively focusing on deep breaths signals the body to switch from a stress response to a relaxed state, promoting better blood flow, metabolism and a boost in the immune system.
<a href="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-53206" src="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4.png" alt="Benefits of breathwork meditation gafencu magazine (4)" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4.png 700w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-4-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a>
Improve emotional well-being
Breathwork&nbsp;helps process difficult emotions and assists in coping with anger issues, anxiety and trauma that the mind&#8217;s defense mechanisms often use to avoid processing emotional pain. However, building up that negative energy can result in unconscious reactions and behaviours that do not reflect our best selves.&nbsp;
Detoxify the body
Although breathing is a natural system that functions with little participation of our conscious mind, deep breaths are seemingly unnatural to many people. However, 70 percent of the body&#8217;s detoxification is done through breathing while 30 percent is through the bladder and bowel movements. Not breathing deeply results in the body working extra hard to release toxins in the lymphatic organs, such as the kidneys and colon.&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-53198" src="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3.png" alt="Benefits of breathwork meditation gafencu magazine (3)" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3.png 700w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-3-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a>
Higher pain tolerance
Many are familiar with the reactions of stubbing our toe or taking a hard fall, marked by a brief moment of pause and the tendency to hold our breaths. This is the body&#8217;s way of reducing pain sensitivity by increasing blood pressure that causes the central nervous system to reduce reactivity. Controlled breathing slows down the body&#8217;s heart rate and assists in coping with physical discomfort and in having better focus and control.
Improved athletic performance
Improve athletic performance by deep breathing which helps exercise the abdominal muscles, and better stabilise the spine and pelvis. Working on the core is essential to the stability and power of an athlete, and breathing can improve the endurance level of an athlete.&nbsp;&nbsp;
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<figure id="attachment_53199" aria-describedby="caption-attachment-53199" style="width: 700px" class="wp-caption aligncenter"><a href="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy.png"><img decoding="async" loading="lazy" class="size-full wp-image-53199" src="//www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy.png" alt="Benefits of breathwork meditation gafencu magazine ilivingacademy" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy.png 700w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2020/10/Benefits-of-breathwork-meditation-gafencu-magazine-ilivingacademy-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a><figcaption id="caption-attachment-53199" class="wp-caption-text">(Image from iLiving Academy)</figcaption></figure>
How is it different from meditation
Although Breathwork exercises draw many similarities to various forms of meditation, it not only observe the mind and body as they actively apply techniques that alter the body&#8217;s breathing patterns to serve different needs.&nbsp;For instance, Buteyko Breathing&nbsp;focuses on breathing with a closed mouth to promote carbon dioxide which travels in the blood to the lungs,&nbsp; while the Wim Hof Method&nbsp;is a popular variation among athletes which involves submerging into an ice bath to improve blood flow and pain management.
&nbsp;
Here are a few places to practice Breathwork exercises:
Primal Breathwork&nbsp;specializing in Wim Hof Method&nbsp;to promote balance, control and focus in a fast-paced culture
Location: Various locations
Price: HK$8000 for 10 classes
Contact: brian@primalbw.com
&nbsp;
Ikigai provides various Breathwork classes such as Kundalini and Wim Hof Method. The former concentrates on mental awareness while the latter focuses on the physiological aspect of the body.
Location: Tsim Sha Tsui
Price: HK$3,000 for 20 classes
Contact:&nbsp;hello@ikigai.hk
&nbsp;
Enhalems&nbsp;offers a guided meditation to emotional clarity and the release of negative suppressed energy built up in the body.
Location: Central
Price: HK$5400 for 30 class
Contact: chill@enhalems.com
&nbsp;
iLiving Academy applies scientific understanding of healing into modern living and connects eastern philosophies to western practices. Their Breathwork classes include somatic awareness exercises and the use of singing bowls.
Location: Central
Price: HK$1988 for 5 classes including an introductory class 
(To accommodate the needs of students during social distancing measures, Zoom classes are available on donation basis)
Contact:&nbsp;office@iLivingHK.com
&nbsp;
&nbsp;

Benefits of breathwork meditation gafencu magazine feature image

Wonders of Breathwork for the body and mind

Health is wealth, according to a common adage which assumes vital importance these days. Yet, well-being continues to slip down many people’s list of priorities. Struggling to balance between work- and home-life, while limiting your social interaction amidst trying times, can take a toll on your mental and emotional health. This in turn affects your physical health.
If you&#8217;ve been feeling&nbsp;short on motivation or just need to unwind and re-centre yourself, now —more than ever —is the time to pick up a pair of headphones and listen to these five podcasts that will reduce your stress and improve your&nbsp;well-being.
&nbsp;
<a href="https://drchatterjee.com/blog/category/podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51893 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-421x280.jpg" alt="feel better live more podcast on health well being and habits gafencu" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>&nbsp;<a href="https://drchatterjee.com/blog/category/podcast/">Feel Better, Live More&nbsp; 
</a>We all want to understand our health better but can&#8217;t seem to get past the medical jargon. In this podcast, Dr Chatterjee simplifies health explanations and helps us understand how to break away from habits that hold us back.
&nbsp;
<a href="https://www.theminimalists.com/podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51896 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-421x280.jpg" alt="gafencu minimalist podcast and well being" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://www.theminimalists.com/podcast/">The Minimalist 
</a>Contrary to the title, this podcast serves beyond a minimalistic lifestyle with Joshua and Millburn who dive into topics that put into perspective the roots of your desire for material&nbsp;things and how they contribute to your happiness (or the lack thereof).
&nbsp;
<a href="https://primalpotential.com/primal-potential-podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51898 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-421x280.jpg" alt="weight loss podcast for diet and fitness success gafencu" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://primalpotential.com/primal-potential-podcast/">Primal Potential 
</a>Amidst a sea of weight loss tips and tricks online, Elizabeth Benton might be the most useful source of information on why your goals aren&#8217;t being reached. Speaking on self-discipline through a psychological lens, Benton will push you towards an empowering and shame-free journey towards transformation.
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<a href="https://www.mindfulinminutespod.com/listen"><img decoding="async" loading="lazy" class="size-medium wp-image-51895 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-421x280.jpg" alt="gafencu guided meditation podcast for calm and relax" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://www.mindfulinminutespod.com/listen">Mindful in Minutes 
</a>Ease stress and negativity with coach Kelly as she guides you through a practice of self-exploration and soul-healing discovery through breath, movement, mindfulness and meditation.
&nbsp;
<a href="https://slowyourhome.com/the-slow-home-podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51897 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-421x280.jpg" alt="slow living podcast for minimalist gafencu" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://slowyourhome.com/the-slow-home-podcast/">The Slow Home</a>
Slow down amid an ever increasingly fast world with Brooke and a new guest every week. They share their expertise on navigating through the excesses of your daily routines and habits that will help create space for a more wholesome life.

gafencu 5 five podcasts for your well being happiness and success feature

5 Podcasts that will improve your well-being

Navigating through the tricky world of wellness mantras can be mind-boggling, especially with each one promising to outshine the next! But if you find yourself undecided on the path to ‘inner peace’, going back to a practice that has stood the test of time for centuries might be a good place to start!
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-36137" src="//www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4.jpg" alt="" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-2-4-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Yes, we’re talking about Transcendental Meditation, a form of silent meditation that originated in ancient India and was practiced by rishis or monks in Vedic culture. Mostly an esoteric practice for centuries, Transcendental Meditation – or TM as it is better known – spread its wings to the rest of the world at the hands of Maharishi Mahesh Yogi in the late 1950s.
In recent times, this practice has found endorsement from countless celebrity supporters, including Hollywood A-listers Hugh Jackman, Ellen DeGeneres, Cameron Diaz, Jennifer Aniston, Kate Hudson, Gwyneth Paltrow, Oprah Winfrey and Clint Eastwood, to name just a few.
For a wellness fad that has attracted so many high-profile practitioners and is so much in the limelight, Transcendental Meditation has remarkably few controversies and detractors. This is probably because it’s billed as an ‘effortless’ form of meditation. Indeed, as opposed to some other wellness paths, the practice does seem rather straightforward – the practitioners only need to silently repeat a personalised Sanskrit mantra with their eyes closed for 20 minutes twice a day.
Apparently, doing this allows the mind to simply take a step back from the everyday clutter and to experience a state of restful calm consciousness. According to Bob Roth, TM teacher and author of Maharishi Mahesh Yogi’s Transcendental Meditation, “We are living in an epidemic of stress, and we can’t muscle our way out of it. Transcendental Meditation transforms the mind and body.”
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-36138" src="//www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1.jpg" alt="" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/05/700x466-12-1-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
His claims do find some scientific support. John Hagelin, a quantum physicist by profession, says: “Transcendental Meditation is the most widely researched form of meditation, and its benefits to mind, body and emotions have been verified by hundreds of peer-reviewed studies.”
But nirvana comes at a price, apparently. The Transcendental Meditation programme is taught in one-on-one sessions by certified teachers for a fee which varies by country. For Hong Kong, the fee for a six-month course ranges upwards of HK$6500 (find more <a href="http://hk.tm.org/home">here</a>).
Is it worth it? If we go by what talk show host Ellen DeGeneres has to say, the answer’s a definitive, resounding ‘yes’.
Watch her interview with Bob Roth here.

Text: Suchetana Mukhopadhyay

Tag: meditation

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Tag: meditation

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Natural ways to balance hormones

Sound healing, explained

Ten meditation apps to calm your mind in 2021

Haven’t tried Aerial Yoga? Here’s why you should…

Wonders of Breathwork for the body and mind

5 Podcasts that will improve your well-being

Transcendental Meditation: Maze of mantras or highway to inner peace?