Easy way to meditate

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ancient religious and spiritual traditions, body, breath, calm, chin, class, count, cushion, feet, funny, grass, group, head, legs, lie, mantra, meditate, meditation, mindfulness, modern living, mouth, nose, park, perfect, phone, scan, smile, stress, today, toes, transcendental meditation, triggers, you

There is no getting away from the fact that modern day living is stressful, and seems to be getting more so.

Whether you’re commuting on a packed train into the city, constantly trying to meet deadlines at work, or bringing up small children, pressures can mount up and getting time to unwind can be tricky.

However, relaxing is key if you want to get the balance right and whilst we all do that differently, something we can all incorporate in our lives is meditation.

The word meditation, comes from two Latin words: meditari (to think, to dwell upon, to exercise the mind) and mederi (to heal).

Meditation is a mind-body practice that can help improve anxiety and reduce symptoms of stress, leaving you feeling calmer and more in control. It isn’t just about focusing your mind but also looking at what’s going on inside you, so you can really start to understand yourself and the triggers that make you anxious.

There are various types of meditation with many coming from ancient religious and spiritual traditions but the two most common forms are mindfulness and transcendental meditation.

Mindfulness meditation is about focusing on your breathing and transcendental meditation involves repeating a mantra.

To feel the benefits of meditation you can start with as little as five minutes a day and build from there.

You can attend a group or class, which can be helpful when you are getting started, but we have some tips to get you started on your own.

Do it anywhere. Sitting, standing, lying down, on the train, or walking but the key is to be comfortable and focused. Find a chair you really like, sit on the floor with cushions, lie on the grass in the park – the choice is yours but make it work for you.

When you meditate, go distraction free. Turn off all devices, leave your phone in another room and try to make your space as tranquil as possible.

Be open-minded. Meditation works best when you have an open attitude as this makes it easier for thoughts and feelings to flow and for you to relax.

Breath. Once you are comfortable and ready, start to feel your breath as it comes into your body, through your nose and into your lungs. Count one on your first breath and two as you breathe out. Repeat to 10 and start again.

Scan you body. As you progress and are following your breath, start to focus your attention on your body, one part at a time. Start at the top of your head, down to your nose and chin. Feel the breath in your chest, your stomach and your legs. Move to your ankles, toes and finish with the soles of your feet. How do those feel?

Don’t worry you’re doing it wrong. There’s no perfect way to meditate, just do it and be happy you’re doing it.

Smile. Sounds funny we know, but when you’re finished, smile. Be grateful you had this time to yourself and you took time out for you.

Meditation isn’t always easy and it takes time and commitment, but the benefits can be amazing, so why not start today?

Breast cancer myths busted

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breast cancer, cancer, GP, health, lumps, mammogram, scan

Breast cancer affects nearly 55,000 women in the UK every year but there are so many myths about the condition, it can be hard to tell fact from fiction.

At the start of Breast Cancer Awareness month, Nuffield Health’s professional head of mammography, Sue Oliver, is here to help set the record straight and help you keep healthy.

Myth: Most breast lumps are cancerous
Discovering a lump doesn’t mean you have breast cancer. Around 80% of breast lumps are caused by benign (noncancerous) changes, cysts, or other conditions but it is a good idea to have all lumps checked to be sure.

Myth: Breast cancer always comes in the form of a lump
A lump is just one indication of breast cancer. Other breast changes to look out for such include changes to breast skin (swelling, skin irritation or dimpling), changes to the shape and size of the breasts, breast or nipple pain, nipple inversion, redness, scaliness, thickening of the nipple or breast skin, or a discharge other than breast milk.

Myth: If you’re at risk for breast cancer, there’s little you can do but watch for the signs
There are many things you can do to lower your risk of cancer. Losing weight, taking regular exercise, lowering alcohol consumption, examining your breasts regularly and stopping smoking are all positive steps to take.

Myth: Only women with a family history of breast cancer are at risk
It is estimated that around 70% of women diagnosed with breast cancer have no identifiable risk factors for the disease. The family-history risks to be aware of are:

• One first degree female relative diagnosed with breast cancer aged younger than 40 (a first degree relative is your parent, brother or sister, or your child).
• One first degree male relative diagnosed with breast cancer at any age.
• One first degree relative with cancer in both breasts where the first cancer was diagnosed aged younger than 50.
• Two first degree relatives, or one first degree and one second degree relative, diagnosed with breast cancer at any age (second degree relatives are aunts, uncles, nephews, nieces, grandparents, and grandchildren).
• One first degree or second degree relative diagnosed with breast cancer at any age and one first degree or second degree relative diagnosed with ovarian cancer at any age (one of these should be a first degree relative).
• Three first degree or second degree relatives diagnosed with breast cancer at any age.

Myth: Wearing an underwire bra increases your risk of getting breast cancer
Claims that underwire bras compress the lymphatic system of the breast, causing toxins to accumulate and cause breast cancer, are not backed up by any scientific research. The consensus is that neither the type of bra you wear nor the tightness of your underwear or other clothing has any connection to breast cancer risk.

Myth: Wearing antiperspirant increases your risk of getting breast cancer
There are claims that parabens, used as preservatives in some antiperspirants, have weak oestrogen-like properties and may contribute to breast cancer development. But no cause-and-effect connection between parabens and breast cancer has been established.

Myth: Small-breasted women have less chance of getting breast cancer
Very small breasts and very large breast can be difficult to examine using mammography and MRI but there is no evidence to show that women with small breasts are less likely to develop breast cancer. Mammographers are specially trained to ensure women of all sizes can be screened. More important than size is the type of tissue the breast is made of. Very dense tissue, which shows up white on a mammogram, can make it difficult to detect small cancers.

Myth: Caffeine causes breast cancer
No causal connection has been found between drinking caffeine and getting breast cancer. In fact, some research suggests that caffeine may actually lower your risk. So far it’s inconclusive whether breast soreness may be linked to caffeine.

Myth: Women with lumpy breasts (fibrocystic breast changes) have a higher risk of developing breast cancer
In the past, women with lumpy, dense or fibrocystic breasts were believed to be at higher risk of getting breast cancer, but there doesn’t appear to be a connection after all. However, when you have lumpy breasts, it can be trickier to differentiate normal tissue from cancerous tissue, so you should report any changes to your GP.

Myth: Mammograms expose you to so much radiation that they increase your risk of cancer
While it is true that radiation is used in mammography, the amount is so small that any associated risks are tiny when compared to the huge preventive benefits gained from the test. Mammograms can detect lumps well before they can be felt or otherwise noticed, and the earlier that lumps are caught, the better one’s chances of a positive outcome.

To find out more take a look at breast cancer and watch the Nuffield’s Ultimate guide to checking your breasts