Former world No. 21 Leonardo Mayer absolutely enjoyed his time at home and he felt it was the right to retire. Mayer last played at Wimbledon, where he lost in the qualifying first round. On Thursday, 34-year-old Mayer announced he was retiring.

"I had a kind of internal battle. Even when I came back from Wimbledon I told myself: Im going to stop playing for a while and see how I feel, said Mayer. So I gradually wound down from playing and, honestly, I felt fine.

With plenty of barbecues and things to do at home, I said: Thats it, everything Ive done has been perfect and Im not a tennis player anymore. Tennis brought me so much joy and its been part of my life since I was little.

But I feel that its time to end this wonderful period of being a player. Thank you to my wife Milagros, who was part of all my experiences and provided vital support. We have three beautiful children and they are the biggest trophies.

Mayer captured two ATP titles and achieved a career-high ranking of No. 21. "Yesterday, I went to the gym while my children were having a nap, but only for a while, so that my shoulder doesnt hurt, said Mayer.

Ive started living as a stay-at-home dad, taking care of the house, looking after the garden... I cook a lot of barbecues, eat whatever I want, take care of the kids; all the things I never used to do because I had to look after myself.

I can even play football matches now. Ive had a good career. Yes, there are a few specific matches I could have won or played better in, but thats just the way it is. Thats how you build a career and sometimes its not easy.

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Leonardo Mayer: Barbecues and fun time at home pushed me into retirement - Tennis World USA

Key Points

You've probably heard that Social Security won't pay you a high enough monthly benefit to cover all of your living expenses in retirement, and that you'll need to save money independently to manage your various bills. Many people consistently put money in an IRA or 401(k) plan for this reason -- to ensure that they have savings to tap once their careers come to an end.

But there's another type of retirement savings plan you might be missing out on. And actually, it's an account that offers even more tax benefits than you'll get with an IRA or 401(k).

Image source: Getty Images.

Not everyone is eligible to contribute to a health savings account, or HSA. To qualify, you must be enrolled in a high-deductible health insurance plan, and the definition of that changes every year.

But if you are eligible for an HSA, it pays to contribute as much money as you're allowed to for one big reason -- or actually, three. HSAs offer a host of tax benefits -- more so than IRAs and 401(k)s.

With an HSA:

When we compare HSAs to IRAs and 401(k)s, it's easy to see why they make so much sense. Traditional IRAs and 401(k) also offer tax-free contributions, but investment gains are tax-deferred and withdrawals are taxed. Roth IRAs and 401(k)s offer tax-free gains and withdrawals, but no tax break on contributions.

Technically, you can use an HSA at any time to pay for qualified healthcare expenses. But if you manage your HSA wisely, it can serve as a retirement savings plan.

The funds you put into an HSA never expire, so you can carry that money all the way into retirement. Meanwhile, many seniors find that their largest monthly expense is healthcare. And so having a dedicated account to pay for those costs can come in very handy.

With an HSA, you can withdraw funds during retirement to cover your Medicare premiums and copays. You can also take withdrawals to cover services that Medicare won't pay for, like dental care and eye exams (though Medicare Advantage plans commonly cover these services, original Medicare does not).

Best of all, if you happen to enter retirement with so much money in an HSA that you don't need to spend it all on medical expenses, once you turn 65, there's no penalty for taking an HSA withdrawal for non-healthcare purposes. The worst that'll happen is that you'll be liable for taxes on your withdrawal. But in that case, all you're really doing is making your HSA comparable to a traditional IRA or 401(k).

Socking money away in an HSA could put you in a stronger position to tackle what could be your greatest retirement expense. If you're eligible for an HSA, it's a good idea to do two things:

Many seniors struggle financially specifically because their healthcare bills become unmanageable. An HSA could help you avoid that fate and set you up for a more comfortable, stress-free retirement.

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Are You Missing Out on This Triple Tax-Advantaged Retirement Savings Account? - The Motley Fool

Make sure these financial landmines don't destroy your golden years.

Pat yourself on the back. You saved up, did the 401(k) thing, built up a nice portfolio. Maybe youve got a million, maybe more. Now its time to chill out, travel, play with the grandchildren, whatever. The point is, youre done working.

And that could be the scary part!

Without that regular paycheck, youve got to make sure your savings last the rest of your life. But that could be two decades, perhaps more. You dont want to deplete your nest egg, and you certainly dont want to spend sleepless nights worrying about it.

But youve got this, and weve got your back. You have plenty of weapons in your retirement arsenal, its just a matter of learning about them and deploying them.

Here are some big retirement risks and how to address them.

What it is: Longevity risk is the risk that youll outlive your savings.

Americans are living longer lives than ever before. In fact, the life expectancy in the United States is about 77 years, and folks on average are retiring before age 65. Thats a lot of nonworking years to make sure your savings last and if you stay healthy, it could be a lot longer.

Severe fluctuations in the stock market could put a dent in your portfolio, and there are unplanned expenses: illness, housing repairs, a sick pet, you name it. And dont forget inflation, keeping the price of everything on the rise.

What you can do: To create additional monthly income, consider annuities or a reverse mortgage. To conquer inflation, devote a portion of your savings to stocks and other investments likely to rise in value.

How an adviser can help: If youre unsure of how much money youll need in retirement, talk to a financial adviser. A good adviser will help you define your post-retirement income, spending and plans for the future. Then, theyll develop a clear plan.

The value of working with a financial adviser varies by person, but according to an independent study, people who work with a financial adviser feel more at ease about their finances and could end up with about 15% more money to spend in retirement.

Use this free matching service to connect with three qualified financial advisers in your area in five minutes. The first appointment is typically free.

What it is: Market risk, also called systematic risk, is the risk the entire stock market declines, taking your savings with it.

Thats why investing in stocks, although theyre an important part of your overall savings, can be intimidating. While stocks have historically gone up over time, sudden declines of 10% or more arent uncommon. At the wrong time, that could be devastating.

What you can do: Dont put all your eggs in the stock basket. Diversify. Ideally, your portfolio should be a mix of stocks, bonds and cash equivalents. Your ideal personal mix depends on your age, risk tolerance and other factors.

How an adviser can help: As you plan and invest for retirement, make sure youre developing the right mix of investments. Talk to an investment professional. Even if youre sure youve got it down pat, a review by an outside expert never hurts.

What it is: The risk that health care expenses devour more of your savings than you planned.

Today youre healthy, but unfortunately, sooner or later, especially as you age, the odds increase that youll need expensive medical treatment. Medicare will help, but it wont pay for everything. For example, Medicare doesnt pay for long-term nursing home stays, which cost an average of more than $7,000 a month.

According to a study by Fidelity Investments, todays average 65-year-old couple will incur about $300,000 in medical expenses during their retirement years.

What you can do: The best defense to offset medical expenses is to be proactive by eating well, exercising and getting regular checkups. You could also consider long-term care insurance, which pays all or part of long-term nursing care. But it doesnt come cheap and gets prohibitively expensive as you pass retirement age.

Another way to save for health expenses is with a health savings account (HSA). If you have high-deductible health insurance and are otherwise eligible, youre not taxed on HSA contributions, your account grows tax-free and withdrawals for qualified medical expenses are also untaxed.

You can also explore Medigap and Medicare advantage plans. Both can lower your post-retirement health care costs.

How an adviser can help: Meeting potential health care challenges is critical and planning for them is complicated. Connect with an expert adviser for help.

What it is: Inflation is when the cost of goods and services rises over time. It affects everyone, but its particularly dangerous for retirees, who lose the ability to earn more even as the cost of living goes up.

Consider this: In 1980, the average annual wage was $12,513. The average amount retirees need to fund their retirement was $125,134.

The difference between then and now? Thats inflation.

What you can do: Buy stocks, which carry some risk but which have historically greatly outpaced inflation. Real estate is also an inflation hedge, as are investments like TIPS (Treasury Inflation-Protected Securities), which adjust to keep pace with inflation.

How an adviser can help: New ideas and techniques to defeat inflation are being developed all the time, so make sure your bases are covered by talking to an expert, especially when you can get matched with an adviser in five minutes for free.

What it is: The risk from changing tax rules and policies.

Whether youre still working or youve already retired, its important to do everything possible to keep income tax and other taxes from eroding your savings.

The federal government is continuously changing tax rules. For instance, the SECURE Act, passed in 2017, ushered in several changes affecting retirees. And more changes could be in store during the Biden administration.

What you can do: However and whenever the IRS rewrites the rule book, there are investment options and strategies to help cope with the tax burden, such as:

How an adviser can help: While its illegal to evade taxes, its smart to legally minimize your obligations by understanding the rules. Enlist the help of a professional to make sure youre not paying a penny more than you should and to plan how best to access your retirement accounts in the future.

More than 1 million Americans have reported saving an average of $991.20 each simply by reading the totally free Money Talks Newsletter.

Our newsletter gives you a daily dose of specific advice to help you make more, spend less and invest like a pro.

It takes less than five seconds to subscribe and, if you dont like it, less than five seconds to unsubscribe. Sign up for our free newsletter right now and see what youve been missing.

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5 Big Retirement Risks and How to Tackle Them - Money Talks News

On Tuesday, HarperCollins will publish my new book,San Fransicko: Why Progressives Ruin Cities. Interest in the book is high. On Monday I recorded interviews with Jordan Peterson and Dave Rubin. Yesterday I recorded an interview with Joe Rogan. AndThe New York Timeshas told HarperCollins that it will publish a review of it.

Pre-publication sales ofSan Fransickoare four times higher than the ones forApocalypse Never, but that is no guarantee the book will become a best-seller, likeApocalypse Neverwas. So pleasetake a moment now to pre-ordera copy for yourself, and a few copies for friends and family. If youd like me to sign, dedicate, and mail a copy to you, pleasedonate$100 to Environmental Progress, and we will get one out to you today.

If you likedApocalypse Never, I promise you will loveSan Fransicko. The books are of equal quality and length.San Fransickois darker thanApocalypse Never. But likeApocalypse Never,San Fransickodelivers a big argument through compelling characters and dramatic stories. The two together constitute a sturdy foundation for Environmental Progress and the grassroots movements we are building.

The publication ofSan Fransickois a spotlight moment for me, literally and figuratively. In the 2015 film, Spotlight, there isa powerful scenewhere the journalist character played by Mark Ruffalo makes a highly emotional demand of his editor boss, Michael Keaton, that they publish their bombshell findings that Catholic priests had been molesting children for decades. We see for the first time how impacted personally the taciturn Ruffalo has been by his reporting. The Keaton character says no they arent ready. Im not going to rush this story Barrett told us to get the system, he says, referring to another senior editor. We need the full scope. Thats the only thing that will put an end to this.

The dramatic scene ran through my mind many times while reporting on and gathering the evidence my colleagues and I have assembled inSan Fransicko.I was emotionally shattered at various moments reporting on the drug death, poisoning, and addiction crisis. I saw a young and frail mentally ill woman, alone, and vulnerable to rape on Skid Row, with a hospital band still on her wrist. I saw a psychotic man shooting drugs into his bare foot in the Tenderloin. I heard stories that were so depraved and sickening that I chose to keep them to myself.

But doing so had an impact. Invariably, after visiting Venice Beach, Tenderloin, or Skid Row, the following day I would need to take a long nap out of sheer emotional exhaustion. Its time! shouts the anguished Ruffalo character. They knew! And they let it happen! To kids! The same can be said of the architects of Americas ever-worsening drug death disaster, which is not onlykilling kids in the streets but also in their bedrooms.

But the Michael Keaton voice in my head kept me from publishing the results of my research until I had what I felt was the full scope. Once I had it, I started publishingexcerptsofSan Fransicko, with the kind permission of my publisher, HarperCollins. Ive also been supporting parents of kids killed by, and addicted to, fentanyl, to protest political officials, Snapchat, and everyone else with the power to do something to address the problem. But with the publication ofSan Fransicko, the whole world will get to see just how deep the problem goes.

I am proud of the many blurbs for the book from people I highly respect. But the word ofpraisethat I feel most accurately describes the book comes from Michael Lind: Devastating. Im proud that the book is as devastating to read as it was to write, because thats what will be required to take down the system that is perpetuating the horror show of what we euphemistically call homelessness, and the broader drug crisis, which I believe are two of the greatest threats to our shared humanity, dignity, and integrity as a nation.

Will it? Not alone. Not long after I began my research, I read what I felt then, and still feel now, were the three best books on homelessness, all published in the early 1990s, and all authored by liberals or progressives. At first the books inspired me. I felt as though three wise elders had reached forward through time to pass along essential truths. But then it dawned on me that, despite those three books having been widely reviewed and well received, including by Americas most influential newspapers, the crisis of untreated mental illness and addiction, as well as what we call homelessness, had grown worse, not better. What would preventSan Fransickofrom suffering a similar fate?

That night, I confessed to my wife, Helen, that all I might be able to do was write a book that warned other places whatnotto do. She grew quiet and looked away. After I asked her what was the matter, she said, Welivehere. I needed to be as constructive as I was critical, she felt. And so at the heart ofSan Fransickois a positive proposal for how to restore human dignity, not just law and order, to progressive West Coast cities. At both philosophical and policy levels it will, I hope and believe, resonate with the heads, hearts, and guts of reasonable conservatives and reasonable progressives. Will it? I dont know. But I promise to use every ethical means available to me to end the horror show unfolding every day in San Francisco, Los Angeles, and other progressive cities around the U.S. That includes working with parents, recovering addicts, and community leaders who co-founded theCalifornia Peace Coalitionto demand change.

Because she has been my moral compass on this and so many other things, I have dedicatedSan Fransickoto my compassionate, tough, and pragmatic wife. I am not the easiest person to be married to. I am thus especially grateful to Helen for her patience, intelligence, and love. And I am grateful to all of you for the support you have given me over the years. I couldnt have written these books without your love and belief in me. I have some big, tough things to say, and am happy the day has finally arrived for me to say them. Progressives, including the people who write book reviews forThe New York Times, arent likely to find them easy to hear. But they need to hear them.

So get ready for a rumble.

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My Moment In The 'Spotlight' OpEd Eurasia Review - Eurasia Review

River of Hope has something to celebrate. It has called its third full-time pastor and he has accepted. The local Lutheran church is introducing the Rev. Hans Peterson at a special public event titled Celebrate Today Hope for Tomorrow 3-5 p.m. Saturday, Oct. 9, in Library Square in downtown Hutchinson. Admission is free.

According to Jim Nelson, worship and music curator, free root beer floats will be served, plus bring a lawn chair to enjoy live music by the duo Dakota Road, which features Peterson and his longtime performance partner Larry Olson. Joining them will be members of the River of Hope Beer & Hymns Band.

Becoming a minister is a second career for Peterson. He was born and raised in Alaska. When it came time for college, he headed to Luther College in Decorah, Iowa. His first career spanned 25 years running Dakota Road Music, a grassroots performance, publishing company. He also put together music gigs to do what he loves getting people singing.

Joining River of Hope as its pastor begins a new journey for Peterson. When it comes to adventures, he has had many.

My oldest son and I hiked over 200 miles in Spain on the Way of St. James (el Camino de Santiago), he wrote in his congregational letter. Heidi and I hiked for about four weeks on the Appalachian Trail after we were married. We also canoed about 250 miles from EarthRise Farm in Madison, Minnesota, to the farm where we currently live in Belle Plaine. I carried a few seeds with me from that place where we interned all the way to Heidis grandparents old dairy farm. There we got out of the canoe and spent the next 21 years raising two boys, sheep, chickens, cattle, fruits and vegetables to eat and sell.

Peterson is making a symbolic journey into Hutchinson on Saturday. He is biking from Hope Lutheran in Jordan, where he interned and was the site of his ordination on Oct. 23, to Hutchinson. Its a ride of 50 miles. The culmination will be the party in Library Square where Peterson will meet and greet his new community.

I am excited and truly humbled to join a community that believes there is absolutely nothing that we can do to earn Gods love, Peterson said. This radical grace is at the heart of a community that continues to do joyful intergenerational worship well, welcomes all people without exception, and throws love into the world by going out to transform lives through Jesus Christ.I am honored and thrilled to begin my ordained ministry in such a community as River of Hope.

In addition to biking, the new pastor has a passion for ultimate Frisbee, hiking, cooking, and he has a soft spot for ice cream and most brands of chips. He also enjoys hanging out with his spouse, Heidi Morlock, and his boys, Nelson, 23, and Simon, 17.

River of Hope worships 10:30 a.m. Sundays at the Hutchinson Event Center, 1005 State Highway 15 S. For more information, call the church office at 320-587-4414 or Peterson at 952-452-4988.

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Get ready to party with River of Hope of Saturday - Crow River Media

Hustle culture has us working harder and longerand its taking a toll on our health. But research shows that even short breaks during the day can spell big health benefits. So go ahead and give yourself a break (literally); Wellness Recess will provide you with the inspo you need to add more balance and funto your day. See More

If you haven't started a meditation practice, I'm willing to bet one of the reasons is because you don't think you'll be able to sit and be still for a long period of time. Trust me, I get it. Initially, I felt the same way. Ultimately, I was sold on adding it to my well-being routine when I learned you can increase the gray matter volume of your brain, which is associated with self-awareness, emotion, cognition, and aging.

According to Valerie Oula, director of vibrational energy healing at The Well and author of A Little Bit of Reiki: An Introduction to Energy Medicine, you can reap these brain benefits and other mindfulness benefits (like decreased stress, greater emotional regulation, and improved sleep) with a three-minute meditation.

"I really think it's important to start with a bite-size approach," says Oula. "In that three minutes, you actually allow your system to reset." By beginning with three minutes of mediation a day, she says, your body begins to learn that this is the time where you just sit. "But you're not not doing anything," says Oula. "You're just sitting and you're being mindful. And it's that mindfulness that really begins to open up some space for awareness."

You can also draw your energy back in and come back into your body in this three-minute period, says Oula. "I think when we allow ourselves that three minutes to just sit, to get still and just notice without judgment, and just notice sensations in our body, notice our breath, it gets you out of this nonstop, looping 'Oh my God, stress, overwhelm,' all of the things."

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All the emotions and sensations you may be feeling won't magically disappear, but meditation does allow your mindset to shift. And as you become more consistent with three minutes of meditation, Oula says that you might find yourself naturally sitting for longer.

If you're feeling more confident about beginning to meditate, you may be wondering exactly how to do it. "One of the ways that I love to share is for people who are super new and just beginning is to actually count," says Oula.

Start by sitting comfortably in an upright position. ("Your physiology contributes to how you feel," she explains.) You'll also want to sit in a way where you can tune into your core and have your feet grounded, which can be done on a chair or seated on a cushion.

From here, close your eyes and do a simple breath count. For example, say "one" in your head, followed by a slow inhale and a slow exhale (you can also say this in your head to help you control your breathing). And then continue at that pace until your meditation is complete. "The key is to really emphasize the slow breath," explains Oula.

In addition to taking the time to slow down and be present, you're also allowing your body and brain to integrate and process the information you're constantly taking in, says Oula. You're also strengthening your parasympathetic nervous system, one of three divisions of your autonomic nervous system that regulates involuntary physiological processes, which is often referred to as "rest and digest."

Oula says the goal is to spend more time strengthening the restful parasympathetic nervous system and calming the sympathetic nervous systemaka fight-or-flightwhich is responsible for making us feel a heightened state of alertness. "We want to cultivate the resilience of our nervous system [by] moving between sympathetic and parasympathetic."

Meditation helps us to achieve balance because it "gives you the space to step back, versus being fully in the thing and being triggered by whatever you're being triggered by," she explains. It also allows us to strengthen areas in our brain that help us pay attention in different ways and to open up more awareness, in addition to giving our brain the space to clean itself out with synaptic pruning, the removal of connections in the brain that are no longer needed.

At the end of the day, your practice isyours, and you've got to do what is going to help you feel the calmest and present. And one of the best ways to do so, in Oula's opinion, is to begin with an easy three-minute reset. And don't forget, she says: "A little bit is better than nothing at all."

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Im a Meditation Teacher, and 3 Minutes Is the Perfect Amount of Time To Reap the Benefits of Meditation - Well+Good

Long-term stress: Meditation lowers cortisol concentrations

Meditation (from the Latin word meaning to think, to think) includes various methods, often very ancient and religiously based. Meanwhile, several scientific studies have shown that meditation can have positive effects on health. A new study now shows that meditation training reduces stress in the long run.

Scientists from the Max Planck Institute for Cognitive and Neurosciences (MPI CBS) in Leipzig and the Max Planck Societys Social Neurosciences Research Group in Berlin found that mental training that enhances skills such as alertness, gratitude or empathy enhances focus and reduces the stress hormone. Cortisol in the hair. The amount of cortisol in the hair indicates how strong a person is by maintaining it Stress laden.

like him in Message From the institute, according to a study by Techniker Krankenkasse (TK), 23 percent of people in Germany often experience stress.

Not only does this condition affect peoples well-being, but it is also linked to a number of physiological diseases, including diabetes, cardiovascular disease and mental disorders such as depression, which is one of the major causes of disease burden in the world.

Therefore, effective methods are being sought that will reduce daily stress in the long run. This is a promising option Mindfulness trainingWhere participants train their cognitive and social skills, including attention, gratitude, and compassion, through meditation and various behavioral exercises.

Various studies have already shown that even healthy people feel less stressed after a typical eight-week exercise program. However, it is not yet clear to what extent the training actually contributed to reducing the ongoing exposure to daily stress.

The problem with many previous studies on chronic stress: study participants usually have to assess their own stress level after training. However, this self-assessment using questionnaires can distort the effects and make the results appear more positive than they actually were.

See also UNESCO sounds the alarm: Research must grow worldwide - Wikipedia

The reason for this bias: the test subjects knew they were training mindfulness, and lower stress levels was the desired effect of this training. This awareness alone has an effect on the information presented later.

If you are asked if you are nervous after training that has been advertised as reducing stress, even dealing with that question can distort the statements, explains Lara Pullman, an MPI CBS doctoral student and first author of the primary publication. It was recently published in the specialized magazine psychosomatic medicineHe was released.

Factors such as social desirability and placebo effects played a role here. Unlike pharmacological studies, for example, in which study participants do not know whether or not they have actually received the active ingredient, so-called blind checks are not possible during mental training.

Participants know they are taking the antidote, Polman says. In mindfulness research, we are increasingly using more objective methods, that is, physiological methods, in order to be able to more accurately measure the stress-reducing effect.

According to experts, the concentration of cortisol in the hair is a suitable measurement variable for exposure to constant stress. Cortisol is a hormone that is released when, for example, you are faced with a formidable challenge. In each case, the stress hormone helps put the body on alert and mobilize the energy to meet the challenge.

And the longer the stress is, the longer the increased concentration of cortisol circulates in the body and the more it builds up in hair, which grows an inch a month. In order to measure the participants stress level during the nine-month training, the researchers, in collaboration with Clemens Kirschbaums working group at the University of Dresden, analyzed the amount of cortisol every three months in the first three centimeters of the hair, starting on the scalp.

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The mental training program consisted of three modules of three months each, each of which was aimed at training a specific skill area with the help of western and eastern mental exercises. The focus was either on factors of attention and alertness, on social and emotional skills such as empathy and gratitude, or on the so-called social-cognitive skills, in particular the ability to take a perspective on ones thoughts and those of others. .

Three groups of about 80 subjects each completed the training modules in a different order. The training was carried out for up to nine months, 30 minutes a day, six days a week.

In fact, it was found that the amount of cortisol in the participants hair had significantly decreased after six months of training, an average of 25%. According to the information, initially slight effects were observed in the first three months, and intensified in the following three months. In the last third, the concentration remained at a rather low level.

Therefore, researchers hypothesize that only long enough training leads to the desired stress-reducing effects. The effect does not appear to depend on the training content. It is therefore possible that many of the mental approaches examined may be similarly effective in improving dealing with chronic daily stress.

In a previous study, researchers examined the effects of training on dealing with acute stressful situations. Participants were put through a stressful job interview and asked to solve challenging math tasks under observation.

Shown here: Those who completed social-cognitive or socio-emotional training emit up to 51 percent less cortisol than those who did not. In this case, not the amount of cortisol in the hair was measured, but acute cortisol attacks in saliva.

See also Why you can get lung cancer as a non-smoker

Overall, the scientists concluded that training can improve handling of particularly acute and stressful social situations and chronic daily stresses.

We hypothesize that different aspects of training are particularly beneficial for these different forms of stress, says Veronica Engert, Head of the Research Group Social Stress and Family Health at MPI CBS.

There are many diseases around the world, including depression, that are directly or indirectly related to long-term stress, Polman says. We have to work to prevent the effects of chronic stress. Our study uses physiological measurements to show that meditation-based training interventions can also reduce general stress levels in healthy people. (Ad)

This text complies with the requirements of the specialized medical literature, clinical guidelines and current studies and has been examined by medical professionals.

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important note: This article is for general guidance only and is not intended to be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.

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Proven to reduce stress through meditation - a healing practice - The Weston Forum

Meditation is a practice in which an individual focuses his mind on a particular thought, object, or activity to achieve a mentally clear and calm emotional and stable state.

Meditation lowers the heart rate, lowers stress hormones, lowers blood pressure, reduces anxiety and depression, reduces pain and improves self-awareness and controlling attention. Meditation is good for your body and your brain and is included in practices like diet and exercise to have overall excellent health based on lifestyle. Long-term benefits include more happiness and peace of mind, greater enjoyment of the present moment and less emotional reactivity with fewer negative emotional and mood swings.

Meditation is easier than you think. A quick taste of meditation can be done by these simple steps:

1) Find a quiet place and sit comfortably with your back relatively straight.

2) Take a few deep breaths, close your eyes and relax your body.

3) Choose a word or phrase that has special personal meaning to you.

4) Begin to breathe through your nose and repeat the word or phrase quietly to yourself. An alternative is simply rest your attention on your breath as it comes in and out.

5) Keep the meditation going for five or 10 minutes and then slowly get up and return to your daily routine.

The good part about meditation is the basic practice is quite simple and you dont have to be an expert to receive the benefits.

Meditation practices have spiritual roots, including Judaism, Christianity, Islam, Hindu and Buddhism. Spiritual meditation practices help obtain higher states of consciousness and ultimately achieve the pinnacle of their particular spiritual paths. Christian meditation is a form of prayer to get in touch with and reflect upon the revelations of God. Christian meditation aims to aid in the personal relationship based on the love of God. The gentle repetition of prayers is a way to move to deeper meditation and open ourselves to Gods word and the Life of Christ.

An excellent aid in meditation is by using an app. I use the app called CALM on my phone and find it helpful. This app encourages you to use a daily calm, which usually lasts 10 to 15 minutes. It welcomes you and encourages you to sit, close you eyes and relax your body and breathe according to instructions. Concentrate on your breaths in and out and keep your attention on this and nothing else. Music or a pleasant sound of nature is used to enhance your focus and attention. It encourages you to focus on how you feel and continue to relax and be peaceful. You are encouraged to have positive thoughts and emotions.

Designing you own practice of meditation is an individual choice and can include many different paths uniquely suited to your needs. You may want to experiment with different forms of meditation and trust your intuition to tell you which ones are best suited for you. Meditation may be done by yourself, with a group or class, or with the internet or app. Motivation, discipline and commitment will help make it a part of daily life. The more you meditate, the more you will receive the benefits, and the more you will want to continue this practice.

Meditation has been labeled advanced technology for the mind and heart. More great reasons to meditate:

1) Awakening the present moment.

2) Making friends with yourself.

3) Connecting deeper with others.

6) Increase gratitude and love.

7) Deeper sense of purpose.

8) Experiencing focus and flow.

9) Feeling more centered and balanced.

10) Enhancing your performance at work and play.

I am trying to make meditation a regular part of my lifestyle like proper diet, exercise, rest, learning and socialization. I believe this practice will make you a healthier and happier person.

Dr. Eichelberger is retired from Greenwood Obstetrics and Gynecology and the Montgomery Family Practice Residency Program. He is is a physician volunteer with Hospice and Palliative Care of the Piedmont. Send comments to: The Doctors Prescription, P.O. Box 36, Ninety Six, SC 29666.

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Guest column: What is meditation and is it good for your health? - Index-Journal

Mental health is critical. It impacts how we feel, assume and act each day. Our mental fitness also influences decision-making, hassle solving, addressing strain, and connecting to others in our lives. This is why we should usually take care of our mental health. Our mental fitness performs a crucial role each day, encouraging productivity in activities. If you adapt effortlessly to new areas, it means that your mind and heart are wholesome.

Have you ever felt depressed or unhappy? Im certain you all have.

Let me tell you something. It is okay to sense sadness, feeling low, or anger. However, do not permit such feelings to paralyse your capability to grow and live.

This is where the daily practice of meditation can work wonders on your overall well-being. There are numerous meditation practices; however, the foremost force is an experience of relaxation and our internal peace, which may enhance your mental health.

Here are a few things that daily meditation will help you achieve:

Effective communication: Bottling up your emotions can lead to stress, anxiety and depression. However, if you express whats going on in your mind through verbal or written communication, it will automatically lead to your mental peace. Meditation clears up the mind, thus giving us the ability to communicate clearly.

Stay positive: Thanks to meditation, we can look at those things that are the most important. Because it quietens the mind, our focus on life and important matters shifts. It helps us realise that instead of getting stuck in the past and constantly feeling remorse for our mistakes, we can learn from them as they are a part of our lives and teach us a lot.

Practice kindness: It is only when you show kindness towards one another that you will truly blossom. Meditation relaxes the mind, and this wakes us up to the ability to be kind. You will feel a sense of calm in helping others or just by bringing a smile to their face.

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Guiding Light: The link between meditation and mental health - Free Press Journal

Uncle Ray: David Bolgers uncle played the scarecrow in The Wizard of Oz. Photograph: Ros Kavanagh

Pavilion Theatre, DnLaoghaire Uncle Ray is a trio for a television set and two dancers, David Bolger and Donking Rongavilla. But it also features the spirits of three deceased men: both dancers fathers and Ray Bolger, the American actor best remembered as the scarecrow in the 1939 movie The Wizard of Oz.

Bolger, who also choreographs and directs, reminisces on the world of television in 1970s Ireland. Black-and-white TVs were rented and connected precariously to RTs single channel and HTV, in Wales (if you were on the east coast), usually via a wire coathanger stretched into a diamond.

This monochrome world nightmarish for millennials and Gen Z-ers was emblazoned by the yearly visits of Uncle Ray to Bolgers home through Christmas broadcasts of The Wizard of Oz metaphorically emblazoned, in fact, because the black-and-white screen filtered out MGMs Technicolor glory. But the tall tales and family lore created by Bolgers father, Andy, enrich this childhood and still resonate long into adulthood.

Similarly, it is through television that Rongavilla reflects on his recently deceased father, who, under the stage name Rommel Valdez, was an actor and stuntman in the Philippines. Both dancers lament their fathers, but they are at different stages of that grief: for Bolger it has been 9,843 days, for Rongavilla just 193. At times this is manifested physically, Rongavillas sharp and angular street dance more raw and pained than Bolgers more reflective movements, his soft arms tracing spheres as if embracing the past.

In less than an hour Uncle Ray offers a rich meditation on fathers and father figures. They might create worlds for us as children, but do we believe and accept those stories? Do we choose the imaginative possibilities of a shared surname with an American actor, or cold genealogical facts? Ultimately, the dance suggests ways to reconnect with the past, celebrate its formative magic and grieve those who made it possible. And, like Dorothy following the Yellow Brick Road, to continually search for ways to find home, where everybody loves you.

Runs at the Pavilion Theatre until Saturday, October 9th, as part of Dublin Theatre Festival; it is also available online from Friday, October 15th, until Sunday, October 17th

Uncle Ray moves to the Mac, Belfast, on Wednesday, October 13th, and Thursday, October 14th, as part of Belfast International Arts Festival

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Uncle Ray: David Bolger, Donking Rongavilla and a rich meditation on fathers - The Irish Times