WELCOA’s On l i n e B u lle t i n F o r Y o u r L I FE s t YLE FIVE TYPES OF MEDITATION ince the beginning of time, Rather than allowing your mind to open for new ideas. Your new idea This type of meditation is quite every culture has included bounce from thought to thought does not have to be one that will similar to mindfulness meditation, some form of meditation as during the day, take the time to be change the world, but it might be but in this case you have one set anS important part of life. We often mindful of what you do or think one that makes a small difference idea or thought that you wish to think of Asia as the birthplace of during daily activities. in your life, or helps you solve a focus on or explore. This can be thought of as brainstorming with meditation, but a closer look reveals This type of meditation can be problem you have been dealing yourself. Maybe you have a project that the practice of “quieting the done while you are walking to your with for awhile. mind” is known throughout the to work on at home, school or car, washing the dishes, typing Loving-Kindness world as a practice carried out work. Try concentrating on one on your computer, or any other Meditation: This form of in order to achieve inner peace. 3 thought, idea or small part of the type of daily activity. Often with meditation allows you to develop While many associate meditation project you are working on. Allow everyday activities we start and positive emotions and release with religion, it is also considered a yourself to focus and explore that finish almost automatically, not negative ones. An individual repeats practice that does not require any idea or thought; you might very even remembering the in-between silent mental phrases directing connection to a religious group. well amaze yourself with the results of what we just did. Being mindful feelings of love toward a loved one, Meditation is simply the ability to of concentrated focus. and present is about being there toward themselves, toward a person “quiet the mind” from both outside Inclusive Meditation: for the in-between. As you drive they might not know, toward This noise and inside chatter. It is an home from work, take in your someone who has harmed them, 5 form of meditation allows opportunity to gain clarity in every you to look within at all of your surroundings, be mindful of how and lastly, towards everyone. part of your life. While meditation you drive, shift gears, how the thoughts and emotions without Reciting a phrase like: I will be kind has great value, you should not car sounds, or the noises around passing judgment on yourself or enough to take the time to listen to use it as a form of escape or a way you. Being present and mindful what you are feeling. to hide from your thoughts or on your drive home will not only 1. Myself It is impossible to count, describe feelings. Meditation is a way to feel make you a more alert driver, but 2. A loved one (e.g. my wife/ or remember the amount of husband, child or friend) more connected to others, rather you will find yourself arriving at feelings and emotions individuals than cut off from them. home with a clearer memory of the 3. A person I do not know well (e.g. go through on a day-to-day someone at work you might not Just as there are different forms in-between. have talked to before) basis. People often feel guilty or of exercises to train and relax the ashamed about feelings of anger, Insightfulness Meditation: 4. Someone who has done me body, there are different ways jealousy, fear or sadness. Inclusive This form of meditation allows harm (e.g. someone you might to train and relax the mind. 2 have had a disagreement with) meditation is about taking a few There are many ways to meditate you to clear your mind so that you minutes a day to allow yourself open the way for new ideas and 5. Anyone that I meet (e.g. a store depending on what you are clerk) to feel what you might normally personally trying to achieve. All of thoughts. Although all meditation consider good, bad, or ugly feelings. Using positive phrases and words the tools you will need to meditate should offer insights, this type In this case, however, you try not to during a few minutes of meditation rest squarely on your shoulders. suggests the idea that you have pass judgment on yourself but just might be a way of calming yourself, There are five common and simple wisdom within you and you need allow yourself to feel. a way to let off steam, and could go types of meditation. only take the time to tap into it. a long way in relieving stress. Meditation And Fatigue Have you ever had a moment Mindfulness Meditation: Practicing the five types of where you came up with a Exclusive Meditation: This form of meditation meditation can greatly assist you in 1 brilliant idea or plan, seemingly Busy lives often mean busy simply requires that you be fully 4 overcoming fatigue. Indeed, much out of nowhere? Insightfulness minds. People’s minds race from present with each of your activities. fatigue and duress is caused by an meditation clears the way for those thought to thought in a fraction inability to quiet the mind and the brilliant ideas. With this type of of a second. Exclusive meditation body. By practicing these types of Wellness Council of America meditation you make the effort allows you to take time out to 17002 Marcy Street, Suite 140 | Omaha, NE 68118 meditation, you will not only be Phone: 402.827.3590 | Fax: 402.827.3594 to clear your mind of all other focus on and explore only one more relaxed, but you will be more www.welcoa.org thoughts and allow yourself to be thought or idea at a time. alert as well. WELCOA’s On l i n e B u lle t i n F o r Y o u r L I FE s t YLE

A HEALTHY RECIPE B Y RICHARD COLLINS, MD Measure: Ingredients: 3 Tbsp. frozen apple juice concentrate 1 medium yellow onion, chopped 30-Minute 2 tsp. chili powder 1 tsp. dried oregano ½ tsp. cinnamon 1 Tbsp. cocoa powder 1 Tbsp. tomato paste 1 jalapeño, chopped 1 lb. lean ground turkey or buffalo or 4 chopped spicy black bean burgers CHILI 1 12 oz. bottle Mexican-style beer (for veggie-style, use 1½ bottles) 1 14½ oz. can whole, peeled, fire-roasted tomatoes 1 15½ oz. can kidney beans, rinsed and drained Preparation: In a large heavy skillet on medium heat, add the frozen apple juice concentrate and onions. Sauté until onions begin to brown, about 5 minutes. Add the garlic, chili powder, oregano, cinnamon, cocoa powder, tomato paste and jalapeño. Cook for 1 minute more. Add the ground meat and sauté until thoroughly cooked, approximately 4-5 minutes. For vegetarian-style, add the chopped spicy bean burgers and simmer for 1 minute. Add the beer. Simmer for 5 minutes to reduce liquid, concentrating flavors. Add the tomatoes, breaking up the larger pieces, and beans. Bring to a boil and simmer uncovered for 10 minutes. Serve hot with garnish. Garnish options: chopped green onions, grated cheddar cheese, fat-free sour cream, baked tortilla chips (partially broken). Number of Servings: 4 Nutrition Analysis: Calories 447, Fat 15g (Sat. 4g), Cholesterol 84mg, Protein 32g, Sodium 1,083mg, Carbohydrates 44g

Pumpkin Seed Brittle Ingredients ½ cup green, hulled pumpkin seeds or unsalted dry roasted soy nuts 1 cup Splenda Granular 2 Tbsp. dried cranberries (optional) Directions Place pumpkin seeds and Splenda in a small nonstick sauté pan. Heat over medium-high heat, stirring constantly until Splenda has crystallized. Remove from heat. If adding cranberries, continue stirring and add the cranberries. Pour mixture onto a nonstick oil-sprayed cookie sheet. Cool. Break into bite-sized pieces. Serve. Nutrition Servings Calories: 189, Total Fat: 8g, Cholesterol 0mg, 4 Wellness Council of America Sodium 3mg, Carbohydrate 27g, Protein 4g 17002 Marcy Street, Suite 140 | Omaha, NE 68118 Phone: 402.827.3590 | Fax: 402.827.3594 www.welcoa.org