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The Mind Settling Procedure:
1. Sit comfortably in silence with your eyes closed for 30 seconds.
2. Perform a brief body massage. (Some meditation traditions recommend that the massage be executed slightly differently for men and women, and I would like to describe these recommendations here. To be frank with you I am not clear as to why these gender-related differences exist, or if the need for the differences is real.)
3. The massage begins by gently pressing the hands against the face, then upward on the top of the head, back down the neck, and towards the heart. (By the way, all massage elements move towards, and finish at the heart.)
4. Then, men continue by gently using the left hand to press and massage, first the right hand, and then up the arm, and back down towards the heart. Again, this is all done with the left hand.
5. Women do the same, but they begin by massaging the left hand and arm (back toward the heart) with the right hand. Then both men and women switch arms and massage the other hand and arm, again, back toward the heart. Then men continue by massaging the right foot and leg, upward toward the heart. This is done by pressing with both hands gently.
6. Then, massage the left foot and leg, again, upward toward the heart. Women do the same, but they begin with the left foot and leg, upward toward the heart, before repeating the process for the right foot and leg. This is best done with the eyes closed. The total time for the massage is about a minute.
7. While sitting comfortably with the back straight, perform a breathing technique that is called "pranayama." Begin with 10 seconds of fast pranayama. This is done using very short, gentle breaths, closing one nostril at a time after each outward and inward breath.
8. Close the nostrils (one at a time) with the thumb and the middle fingers (alternately) of one hand. Men use their right hand to do this while women use their left. The mechanics of the procedure are similar to slow pranayama (see below), except that the breaths are very short and rapid (although still gentle).
9. This is best done with the eyes closed. The procedure should be effortless and easy, and if someone is experiencing any problems like dizziness or hyperventilation, it is being performed incorrectly and its practice should be discontinued until getting personal instructions in this technique.
10. While sitting comfortably with the back straight, perform 9 to 10 minutes of slow pranayama. This is done similarly as with the fast pranayama, but using normal breaths (not short or long ones), closing one nostril at a time after each outward and inward breath. Be sure to complete both the outward and inward breath before switching nostrils. On exhaling, let the breath flow out naturally, not forcing it. The inhaling breath should take about half the time as the exhaling breath.
11. Hold your breath after inhaling for a brief moment (a second or two) while alternatively closing the other nostril with the other finger, and prepare to exhale. The entire procedure should be effortless and gentle. If you feel you need more air, simply take deeper breaths, but do not hyperventilate. You should be breathing normally, just alternating nostrils after exhaling and inhaling. This is best done with the eyes closed.
12. Sit quietly and comfortably for 5 minutes with the eyes closed.
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Listen to soft music, preferably without ear phones.
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Practice yoga. It sounds simple, but it really does work.
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Prayer is an excellent way of de-stressing yourself.
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Breathe plenty of fresh air.
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Quit drinking if it is a habit. Reduce your alcohol consumption to only 2 - 3 glasses a week. If headaches persist, try to quit completely.
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Tips on how to avoid a hangover headache. A hangover usually sets in after the consumption of alcohol. The following tips can help you avoid a hang over headache.
The hangover headache is usually the result of dehydration so if you increase your intake of water, you can keep a hangover headache at bay.
Dilute your drink with water instead of soda. The more water you take in, the better.
Never start drinking on an empty stomach
Drink a glass of milk one or two hours before you leave for the party.
Munch on snacks while you are drinking.
Cheese is good to prevent a hangover headache.
For ever ounce of alcohol that you consume, make it a point to consume a glass of plain water
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Try to keep from getting too frustrated, whether it is caused by work, taking care of the kids, or other factors. When you feel yourself loosing control, take a step back and take 10 deep breaths. Frustration can easily bring on a tension headache.
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Colors too have an impact. The colors around you can have an impact on the way your mind works. This is especially true when it comes to the rooms you move about in.
Red and orange are clearly not the most suitable colors for your bedroom and the living room. It is better to go for light pastel shades or dark soothing colors like blues and greens.
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Bad teeth can cause headaches. If you have a tooth infection that is left untreated there is a very good chance that the pain will go on to the rest of your head. Never take a bad tooth lightly. Get the help of your dentist as soon as you feel that there is something wrong with your teeth. If you let it be you are facing a high risk of developing a headache that just won’t go away.
If the bad tooth is in the upper jaw bone, you have a greater chance of getting a headache.
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The wrong sitting posture can result in a headache. If you do not sit properly when you are working you could crap the muscles of your neck and shoulders. Remember that if the muscles of you neck are cramped it will result in a headache. The following tips will hap you to get the correct posture
Never slouch in your chair.
Try to sit as erect as possible.
Instead of bending over, try to hold whatever you have to do up so that your neck is straight.
Try and get a writing board and put your work on this board.
Sit back on your chair and prop writing board on your chest supporting it on the edge of the table. In this way you can sit and do your work.
If you find you continue to have bad posture, you may consider buying a lumbar support pad, a doughnut hole or other devices designed to make you sit correctly. These are available in office stores and medical supply stores.
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