When singer and author Justin Michael Williams approached writing his first book by trying to answer one key question: How are you supposed to meditate when the world around you is in a state of chaos?

His answer comes in the form of Stay Woke: A Meditation Guide for the Rest of Us, which detailing meditation plans, affirmations and guides for keeping yourself in a state of mindfulness for marginalized people everywhere."If you meditate when youre black, or gay, or trans, or poor ... youll start to break free from the chains that keep you in your place and that have kept your family and your people in their place for so long," he tells Billboardvia email. "The fact that we, today, even have the opportunity to think about things like mental health and manifesting and life purpose is an opportunity and privilege that we cannot take for granted. We have been paid for. And we cannot take that for granted."

To accompany his new book, Williams also released a new song, "I Am Enough," an anthem of empowerment for the communities in need of affirmation. But it's in the song's remixes that the star decided to do something different: instead of releasing club-ready productions, the star teamed up with producer Jon Chau to create relaxing "meditation remixes" of his song, to help assist his fans in their mindfulness.

"Most meditation music is just full of gongs and cheesy nature sounds," he says. "And if you want to hear anything other than that, you have to search through random playlists of electronic study or focus music that isnt really created with the idea of empowerment or meditation in mind."

Williams chatted withBillboardabout writing his new book, his upcoming meditation tour and more:

How did you go about putting togther the "meditation remixes" of your new single "I Am Enough"

With everything going on in the world today, Ive been feeling like weve been in desperate need of a positive feel-good anthem that isnt about sex or partying, but empowers us intosomething greater. The song I Am Enough was born from that. It seems no matter how much we meditate or how much we achieve or accomplish, there's always that little child inside of each of us who just wants to hear, 'You are enough.'I love a good pop anthem, but I also love listening to vibey music when Im working, being creative, or meditatingbut most meditation music is just full of gongs and cheesy nature sounds.And if you want to hear anything other than that, you have to search through random playlists of electronic study or focus music that isnt really created with the idea of empowerment or meditation in mind.

So I had an idea. And it actually came to me on a hike. I thoughtwhat if I could take the empowerment anthem I Am Enough and rebuild it from the ground up in a way that was specifically curated for creativity, meditation, and focus. From that, the meditation mixes were born. I worked with an amazing producer and friend who Ive known since college namedJon Chau to completely reconstruct the songmaking it mostly instrumental, while still retaining the signature melody and most importantly, the mantra of the song: I Am Enough. In the original version, those words, I Am Enough, are a chorus, but in the meditation mix they become amantra: reminding you of your power and greatness as you meditate, work, and create. My plan is to keep releasing meditation mixes for every song I have coming out this year.

Stay Wokedeals with learning meditation as a marginalized person in society, and offers techniques for people on how to stay mindful of that reality while trying to achieve this level of calm. What made you want to write this story?

One of the biggest lies people have been told about meditation is that its about relaxing. But the truth is, meditation is not aboutrelaxing, its aboutbecoming more alive. More connected to your passions, your emotions, the people you care about, and the causes you believe in. If you meditate when youre black, or gay, or trans, or poor or [insert marginalized voice here], youll start to break free from the chains that keep you in your place and that have kept your family and your people in their place for so long. The fact that we, today, even have the opportunity to think about things like mental health and manifesting and life purpose is an opportunity and privilege that we cannot take for granted. We have been paid for. And we cannot take that for granted. For many of us, we are the first generation to start doing the inner-work needed to break these cycles. So its important that we have practices like meditation that keep us grounded in who we really are as we fight for things like justice, equality, peace, and purpose.

Yourupcoming tourfor the book also doesn't follow the traditional path of a book tour, but instead offers mass meditations. What are you hoping attendees get from the events?

My publisher Sounds True and I are skipping the traditional book tour model which usually involves book store readings in affluent neighborhoods and instead going on a give-back tour to some of the most impacted cities in the United States. Places that dont typically get access to things like mindfulness and mental health.In each city were doing a big event thats like a mix between a TED Talk and a music concert and giving away thousands of books and teaching kids to meditate.

I want you to picture this: tens of thousands of students across America are going to be in a room together singing the words I Am Enough. My mission is to use music, and meditation, and empowerment to teach them to a life-changing practice that will help them feel more connected to their sense of power, purpose, and possibility. The practice of meditation quite literally saved my life. I grew up in a home with gunshot holes engraved onto the outside of my house, and now I have the blessing of traveling the world to speak and teach and perform and live my dream. I want to make sure every single kid out there gets that opportunity to live theirs well.

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Justin Michael Williams Wants You to 'Stay Woke' While Meditating With His New Book & Single - Billboard

I Tried Delta's On-Demand Meditation Podcasts

Traveling is one of my biggest passions as for the flying part, not so much.

With my bi-weekly pilgrimage to JFK International Airport comes preboarding jitters, mainly focused around my ability to be comfortable and sleep through the flight.

Luckily, with all the flyer miles I've logged, I've picked up some anxiety-aiding tricks of the trade. My favorite: Delta's onboard meditation podcasts.

Not that sitting in coach is comfortable for anyone, but being 5'10" makes it a tad more challenging. I'm often left restless trying to find a comfortable position in the middle seat without disturbing my neighbors, and the anxiety never fails to creep in.

"You know how you can watch TV shows and movies with Delta?" a colleague asked after hearing of my flying woes. "They now offer meditation podcasts, too you should give them a listen."

During my next red-eye, on my way home from skiing in Utah, I typed "meditation" in the TV search bar and tuned in to the Meditations For Travel podcast by Ten Percent Happier to help drown out rumbling feelings of worry: will I get enough sleep to make it through the workday tomorrow?

Upon pressing play, a soft, kind voice flooded my ears his purpose was to rationalize my apprehensions and encourage self-compassion.

The narrator prompted a series of questions, which pushed me to address my emotions and thoughts, accept them for what they are, then put them aside.

Since I chose a session focused around resting, I was guided to relax my muscles and mind while setting conscious intentions to compartmentalize any unfinished thoughts or plans. As my racing thoughts subsided, I was able to shift gears toward sleep.

No, the soothing speaker didn't offer me more legroom or swap my armrest-hogging neighbor for a more polite individual, but he empowered me to take control of my mind.

What makes these podcasts so great is that they zone in on common flying fears. No matter what feelings trigger your midflight worries, there is a meditation track that can assist you through the uncomfortable emotions and thoughts that ensue.

My biggest takeaway was to be gentler on myself. It's normal to feel claustrophobic when confined to a small space for hours on end. It's not natural for people to fly, hence my nervousness over any and all turbulence.

Sometimes you need a reminder that what you are feeling is common nature and that managing your thoughts can provide a lot of peace and clarity a message Delta's meditation podcasts ground me to every time I'm 38,000 feet up in the air.

Click here for more health and wellness stories, tips, and news.

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I Tried Delta's On-Demand Meditation Podcasts to Help Ease My Flying Anxiety - POPSUGAR

by Elena Vidrascu, MSc

Preventing Americas Next Drug Epidemic: A Multidisciplinary Approach is a series designed to introduce the many facets of substance abuse, and how integrating the work of multiple partners may be the best approach towards prevention and treatment.

It is estimated that 30-50% of our waking day is spent with our mind wandering. This statistic might elicit disbelief, but consider this: have you ever walked into a room and forgotten a moment later what it is you went there for? Our mind is constantly occupied by internal, self-generated thoughts or external stimuli that capture our attention and shift our focus away from task-relevant stimuli. In a series of studies done several years ago, 65% of men and 25% of women preferred to receive an electrical shock rather than spend 6 to 15 minutes alone in a room with their thoughts.

When the mind is at rest and not engaged in any task, a network of brain regions becomes active, allowing the mind to wander. This default mode network creates a sense of self, a self that can be taken back into the past and into the future. Knowing this, it should not be surprising that this network has been shown to be hyperactive in individuals struggling with major depressive disorder. Many people struggling with depression have difficulty reorienting their attention to anything other than themselves and are constantly projecting themselves into the past. For individuals struggling with anxiety, they are constantly projecting themselves into the future. For individuals struggling with substance use disorder (SUD), it might be a little bit of both. Past trauma that could have precipitated substance use, coupled with the subsequent shame and guilt from the consequences of abusing substances, can incessantly creep into the minds of those with SUD. When an individual is actively in addiction, they are constantly seeking alcohol and/or substance(s) to distract their thoughts and feelings. They project themselves into the future, thinking about where to find their next fix, or how their pain will cease once they use just a little.

To better manage disease, be mindful of when you are experiencing dis-ease.

Mind wandering does not solely occur in those who have diagnosed disorders. The absence of disease does not mean that there is no experience with dis-ease in typical day-to-day life. We are constantly overwhelmed with responsibilities that fall outside of work obligations. Taking care of family, having a social life, exercising, eating healthily, engaging in extracurricular activities, and so on. Too often we hear people say, Oh, I am so happy that tomorrow is Friday! If we are constantly hoping for the week to end, are we really only living for the weekend? We cannot possibly be remembering much of what we do during the week if we are constantly trying to rush through it to get to the weekend. Being more present during the many moments that fill a single day can help us appreciate more of the positive interactions with people at work, become aware of when we need some social interaction to combat our desire to become a recluse, or help us realize when our increased rumination might be signaling the onset of a breakdown. To become more aware of the present moment is where mindfulness comes in.

Although often used interchangeably, mindfulness and meditation are not exactly the same thing. The simple difference is that mindfulness is noticing and being present in whatever you are doing, whereas meditation is more about focusing inward on thoughts and emotions. If sitting with your thoughts for ten minutes is too scary to start with, next time you are eating a meal, eat slowly. Take the time to completely immerse yourself in the experience. Try to smell the food before it hits your tongue, identify the different spices you taste, and feel the texture of the ingredients. This way, you can spend as much time as you want eating that delicious burger, rather than scarf it down in 5 minutes and forget all about it! And if mindfully engaging in an experience like this proves not too difficult, then try a few minutes of mindfulness meditation.

The simple difference is that mindfulness is noticing and being present in whatever you are doing, whereas meditation is more about focusing inward on thoughts and emotions.

Mindfulness meditation has gained increased popularity in the wellness field, with daily meditation showing improvements in attention, memory, mood, and emotional regulation in meditators. It is a secular practice that can be done anywhere, anytime, with no equipment.

Begin by finding a quiet place, sit on a chair or cross-legged on the floor, and rest your hands on your knees. Close your eyes, take a few slow, deep breaths, and then start to notice your breathing, feeling your body breathe in and breathe out. You will find your mind wandering, and that is okay. Gently return your focus to the rhythm of your breathing.

This is breath meditation, just one of several different forms of meditation. Despite popular belief, the goal of meditation is not to stop the mind from thinking. The goal is to become aware of any thoughts and feelings that arise without judgement, accepting whatever surfaces with equanimity. When we become present with an emotion as it arises, we can then choose whether to give power to it or not. If we are watching as the observer, we are not getting lost in it. By reorienting our attention back to the breath, for example, we are increasing self-control. In fact, previous research has shown success in brief 2-week (5 hours total) MM training in reducing smoking by 60%, with increased activity in brain regions involved in self-control. These results could be at least partly due to decreased stress-reactivity, as was found in another study looking at smoking cessation.

Whether the goal is to improve cognition and well-being, or reduce fatigue, anxiety, depression, pain, or alcohol or drug use, mindfulness meditation has a place in everyones life. It is no different than going to the gym to strengthen our muscles; our brains also need strengthening. If this practice begins at a young age, as is the case for millions of children being positively impacted by Mindful Schools, then life can be filled with less reactivity and more calmness. In an elementary school in Baltimore, Maryland, detention has been substituted for mindfulness meditation and the results are inspiring, with school administrators rarely seeing children anymore for disciplinary issues. Even for adults, it is never too late to start practicing. A recent review looking at workplace-based mindfulness meditation programs concluded that workplace interventions improved psychological indices of stress, partly by reduced cortisol production and sympathetic nervous system reactivity. In a recent blog post on JPHMP Direct by Dr. Jay Maddock, he explores the question of whether workplaces are promoting well-being among employees. Implementing mindfulness meditation may be one strategy towards accomplishing this.

Elena Vidrascu, MSc,recently graduated from Wake Forest University with her MSc in Physiology and Pharmacology. Her primary field of interest is substance abuse, with goals to disseminate information to the public, including addicts and those in recovery, and to influence policy change to push for more integrative approaches towards prevention and treatment. In her spare time, she enjoys playing tennis, hiking, doing puzzles, and cuddling with her kitten Maple.

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Mindfulness and Dis-Ease: Managing Mental Wellness - JPHMP Direct

With three gentle taps on the singing bowl, meditation leader Eileen Shaw invited the roughly dozen people gathered in the small but open room to close their eyes or lower their gaze downward.

For the next half hour, Shaw invited the participants to be aware of their breath and focus on regaining a sense of balance and equanimity and to becoming grounded in spirit, mind, and body.

Acknowledge what a great gift it would be to bring a peaceful heart into your own life and into the world around you, she said. Let yourself feel this inner sense of balance and ease. Invite the quality of a peaceful and balanced heart to be here with you. Let it fill your body and mind.

The next steps in the group meditation class that Shaw teaches at Healing Tree Yoga in Quincy were an invitation to be silent for 20 minutes and then an invitation to join in a community time.

Shaw, who radiates calm, has been practicing daily meditation for more than 50 years and leading group classes in it for about 35 years.

Meditation is all experiential. Its all about the practice, she said.

Shaw made it clear that she gives participants the guidance they need to still their minds and bodies but only through practice can this become most effective.

To read the rest of this story, subscribe to the Milton Times at miltontimes.com or call 617-696-7758, ext. 101. Print, digital and combination subscriptions are available.

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Meditation with Eileen Shaw: becoming calmer | Local News - Milton Times

Linda Coan O'Kresik | BDN

Linda Coan O'Kresik | BDN

Angela Fileccia leads a class at Om Land Yoga in the Brewer studio.

Breathing in, I know I am breathing in. Breathing out, I know that I am breathing out. Thich Nhat Hanh

In the past two decades, the practice of mindfulness and meditation has gone from being a spiritual practice done at ashrams in India, where it originated thousands of years ago, to the mainstream as the celebrities who tout its benefits. Headlines boast about mindfulness effectiveness at reducing stress, improving sleep and even helping with weight loss. Meditation retreats in beautiful, exotic locations promise a chance to reset and dive deep while phone applications make it easy to zen out on the go.

But what is meditation really? What happens when the mind is quiet, and instead of chatter, it focuses on the simple yet profound act of breathing? In and out.

The Merriam-Webster dictionary defines mindfulness as the practice of maintaining a nonjudgmental state of heightened or complete awareness of ones thoughts, emotions or experiences on a moment-to-moment basis.

Simply put, it is being aware of the present moment and accepting it for what it is.

Informal mindfulness walking entails noticing what is happening as you move from one place to another, said Rebecca MacAulay, assistant professor of psychology at University of Maine in Orono.

Walking from the car to the grocery store, you may become aware of the sky and notice is it gray? Is it blue?

Then perhaps you notice the sensation of your legs, your torso, your muscles moving as youre moving forward, MacAulay said. Youre noticing the temperature on your skin, and youre noticing the temptation to perhaps judge [that temperature].

Its quieting that judgment, thats key.

Our brains are constantly categorizing things, mindfulness stops the categorizing and helps us accept the moment for what it is, MacAulay said. Youre not trying to change it, and youre not trying to influence how you feel, youre simply aware.

Not to mention, with the invention and ever-increasing popularity of social media platforms, many people of all ages are focused on capturing the perfect photo of an activity rather than experiencing it.

I think about Snapchat or the selfies, we are missing the important moments in our lives because were thinking about taking a picture or telling someone about it later, MacAulay said. But then, youre no longer there. Youve left the room, and youre thinking about the future.

Focus or concentration meditation where the user thinks more about deep breathing than perhaps a mantra or statement is believed to activate the frontal-lobe circuitry, the area of the brain focused on attention and cognitive control.

The benefit?

It is improving our ability to not give in, by creating freedom from distraction, you are reinforcing the neurocircuitry that makes us better able to focus, MacAulay said.

That means practicing meditation on a regular basis, even briefly, can make you less likely to curse at the driver who cuts you off or respond negatively to an unplanned change.

Its removing reactivity, MacAulay said. In clinical psychology, we work on pressing pause if someone is feeling strong emotions. With mindfulness [practices], theyre all encouraging you to be aware and in the moment.

Focused meditation is just one of many types of mindfulness, and each carries different benefits. Just as important, though far less researched, MacAulay said, is knowing that mindfulness doesnt work for everyone.

One of the things thats probably less talked about and less understood is who doesnt mindfulness work for, she said. It is becoming a panacea of sorts, and soon mindfulness is going to become the cure-all for everything.

In their book Altered Traits, authors Daniel Goleman and Richard J. Davidson argue that while there are lasting results to meditation, it is not just about hours spent sitting on a pillow. To receive the long-term benefits, practitioners need to make sure they are seeking master teachers and those well-trained in giving feedback and encouraging non-attachment.

Still, MacAulay says benefits are undeniable.

Other types of meditation include loving-kindness meditation, which aims to help the practitioner cultivate a sense of love and kindness toward everything.

Body scanning meditation, on the other hand, encourages people to scan their bodies one area at a time looking for tension. Once noticed, meditators then try to release those areas and let go of the pressure they initially felt.

Still, other meditation such as mindful walking and many styles of yoga, including Vinyasa and Kundalini, combines physical activity with deep breathing.

With walking meditations, often you will start walking very slowly, you may even start off by standing, noticing that moment then taking very slow steps, MacAulay said. Usually its done in some form of a circle or back and forth and involves you noticing what its like to make each movement [required to move forward]. What its like to lift your foot, what you feel as the thigh muscles engage.

While meditation classes and retreats in Maine abound, MacAulay said in the coming year she and her Ph.D. students will focus their research on making sure marginalized communities in the state have access to the skills needed to bring about more mindfulness.

Older adults, she argues, or those in rural communities or in low socio-economic areas, may not have the resources to attend workshops or training sessions about mindfulness. But its those communities, she said, that could benefit greatly.

I recently returned from a mindfulness-based stress reduction training [but] being able to [do] that is a luxury, MacAulay said. I think what researchers need to look at is how we can get these things out in more rural areas, to older adults, more economically disadvantaged adults, it is extremely needed in stress management.

In the coming months, she and her students will begin working on that very idea.

If you think about meditation, it can be a bit esoteric, for example, the brain naturally starts wondering am I doing this right. It can be really hard to pick up on your own, MacAulay said. We want to make it more accessible and look at can we teach these skills in workshops where we will boil down some of the components and make them more accessible.

No. 1 tip on her list? Just try it.

And then, let go of any pretense that it will be easy.

When you first try meditation, you may notice your mind straying, and thats normal, MacAulay said. We spend our lives thinking, our minds want to carry us away because thats how the brain works. With meditation, youre starting to quiet those networks, the self-referential component of the brain that causes us to ruminate, mindfulness can help quiet that. But it takes time, and it takes practice, so dont get discouraged.

Interested in learning more or trying out meditation for yourself? Check out one of these Maine-based classes or practice virtually from anywhere.

Bangor:

The Blue Heron Wellness Center offers drop-in meditation classes as well as other energy/mind-focuses workshops. theblueheronwellnesscenter.com

Om Land Yoga offers many different styles of yoga as well as Mindfulness of Yoga: Overcoming barriers to joy class. omlandyoga.com

Unitarian Universalist Society of Bangor offers a mindfulness meditation group that meets regularly during the month. uubangor.org

Midcoast:

The Midcoast Center for Community Health and Wellness offers several mindfulness programs, including Mindfulness-Based Stress Reduction. midcoasthealth.com/wellness/mindfulness

The Dancing Elephant in Rockland offers Buddhist and mindfulness teachings as well as a mindfulness eating group and a meditation and knitting group. rocklandyoga.com

The Haven in Camden offers meditation retreats and courses, including Hemi-Sync, a binaural technology developed by Robert Monroe, who founded the nonprofit Monroe Institute. gohaven.org

Northern Light Zen Center in Topsham offers meditation practice, training workshops and Zen retreats led by Zen Masters and Master Dharma Teachers of the Kwan Um School of Zen. nlzc.info

Northern Maine:

Araya Wellness offers public, semi-private and private meditation classes in Presque Isle and Mars Hill. arayawellness.com

Portland:

The Portland Zen Meditation Center offers regular Zen meditation classes, as well as community meetings to discuss group issues and individual practice. portlandzencenter.com

Nagaloka Buddhist Center teaches two types of meditation mindfulness of breathing and metta bhavana. http://www.nagalokabuddhistcenter.org

The Mindfulness Center of Maine in Saco offers workshops, courses and consultations about mindfulness, meditation and personal growth. mindfulnesscenter.org

Vajra Vidya Portland is a Tibetan Buddhist meditation center offering retreats, classes and weekly study groups for those just starting with meditation, as well as continuing practitioners. portlandmainebuddhism.org

Open Heart Sangha in the Portland area is a sitting and walking meditation group that follows the teaching of Zen master Thich Nhat Hanh. openheartsangha.org

Online:

Several free and paid apps are available for those interested in practicing meditation anytime, anywhere, including Calm, Headspace, buddhify, Simple Habit, Insight Timer and 10 percent Happier. Many apps geared toward meditation skeptics, those on the go, or anyone looking to start or continue a mindfulness practice.

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How quieting the mind can benefit your life - Bangor Daily News

Paul Fain Published 6:00 a.m. ET Feb. 20, 2020

What is mindful financial planning? What do terms like mindfulness or being present really mean? Is this column about to go woo-woo into emotions and feelings? Hang with me.

What space does your head typically occupy? The past, the present, or the future? Are you aware of your thoughts? Do you sense your emotions? Heres the deal, if you are more aware (mindful) of your thoughts and feelings you can make better financial decisions.

My head space tends to ricochet between the past (wouldve, shouldve, couldve) and the future (what if?). Honestly, I experience a lot of unnecessary stress by not being present in the moment. I am not unique. Consider personal finance, thinking about past or future money experiences produces strong feelings in people such as fear, anger, jealousy, hopeand excitement. But we need to be careful making present financial decisions in the midst of strong emotions.

Paul Fain

So, how can we improve our financial wellness? Regarding the past, take financial mistakes to heart and then let go of the baggage. We are human. We will occasionally make poor financial choices. Go easier on yourself and move on.

What about the present? Today is a new day. Be aware of your needs, wantsand wishes. Understand what motivates you to spend and save money. Be realistic. Prioritize your financial goals. This is all under your power!

Be more aware: Our minds and bodies have an automatic response to financial situations a gut feeling. In the moment, pay attention to these responses and the messages they can relay. For example, a feeling of unease may be an indicator that you are about to make a financial decision that is against your better judgment.

The unknowable future can cause persistent stress for many people, especially worry about future financial security (or family, or health, or societal issues!). To bring a sense of calm to my anxieties about the future, I am learning the practice of meditation. I am not referring to contorted sitting positions, burning incense, and chanting a mantra. Simply put, meditation is the practice of regularly setting aside five to ten minutes to sit comfortably, to quiet the mind, to relax the body, and to focus on the natural rhythm of breathing. It is paying attention to the thoughts and feelings that emerge during the focused time.

According to a 2018 article in Financial Advisor magazine, Mindfully following the breath trains attentional capacities. Noticing when the mind has wandered from the breath develops the capacity of awareness. Mindfully following the breath inclines the mind-body system to a more centered and balanced state of operations.

From an article at Mindful.org referring to a meditation study, Meditation helps you become less reactive and more responsivethose who regularly meditated every week were less likely to be reactive to failures and setbacks, less likely to dwell on the past.

Kind of like stop, drop, and roll if you are on fire, pause, relax, breathe, be aware is a mindful way to approach your personal finances. Curious to learn more about meditation? Check out the Ten Percent Happier app at http://www.tenpercent.com.

Paul Fain is a Certified Financial Planner and president of Asset Planning Corp., a financial planning and investment management firm based in Knoxville. He welcomes comments and column ideas, but cannot offer specific personal financial advice. Write to him at paul@assetplanningcorp.com.

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Meditation is vital to help children and teenagersdeal with exam stress and social media pressure, an expert has said.

Will Williams, founder of Beeja Meditation, has been advising the Organisation for Economic Co-operation and Development (OECD) on how developing the skill can improve a child's academic performance as well as their general wellbeing.

He hasbeen working with 36 education ministers from around the world since last year to introduce the activity into the school day.

So far, he hastaught more than 1,700 British schoolchildren to meditate.

The Beeja Meditation founder said that exams and social media pressures put a heavy load on the nervous system for children and teenagers. (Will Williams/Beeja Meditation)

Speaking to the Standard, he said examsand social media pressures put a heavy load on the nervous system for children and teenagers.

Hecalledmeditation "a keystone competency", which is "vital" for resettingthe nervous system and creatingmore connectivity in the brain for "better neuronal coherence".

"We have created a world where everything is moving a million miles perhour and there is a huge chasm between what we are biologically able to process and how fast everything is moving," the Beeja Meditation founder said.

"Humans are experiencing up to 30 times more stimulation than they were 100 years ago. The brain is overwhelmed by information."

Will Williams, founder of Beeja Meditation, says the skill can improve a child's academic performance as well as their general wellbeing. (Will Williams/Beeja Meditation)

He said this constant over-stimulation, especially in younsters whose brains are still developing,causes "an amping up of fight or flight dynamics, meaning that our pre-frontal cortex is inhibited whichmakesit more difficult to focus."

"It also means children are far more prone to anxiety and having difficulty sleeping, which will then have a corresponding impact on mood and behaviour."

"Heightened pressure and stress also inhibit our memory centre - the hippocampus - making it harder to retain and recall information," he said, adding that this is very detrimental to exam performance.

Mr Williams said parents and educators must get children's stress levels "back in balance" as they deal with school andexams while often staying up all night glued toscreens, which further messeswith their sleep.

Mr Williams has also worked with Apple, Google and Sony to advise on the benefits of meditation in their workforce. (Will Williams/Beeja Meditation)

"A child's day consists ofwakingup, preparingfor school, facingall those exams and roaming social media, which adds its own pressures," he said.

"Their nervous system is coming under more strain and so meditation gives them a chance to switch off and then they can engage in their work."

"Meditating can help children manage their anxiety and get better sleep. It helps them to think differently and it encourages greater creativity within their thinking," he said.

"It also helps them reconnect to their humanity to become more compassionate and kind, which is needed in exam environments."

London primary school installs a meditation pod to promote wellbeing

To do this, he suggests a "quiet time" is incorporated into the school day or introducing children to breathing andvisualisation techniques among other options.

Mr Williams cited the Quiet Time programme in the US, which introduces 15 minutes of transcendental meditation into the school day.

Three schools in San Francisco joined the programme between 2008 and 2010, and found pupils demonstrated 40 per cent less stress, anxiety and depression as well as a 10 per cent rise in school grades.

Asked whether some children might push back against being told to sit still and learn this new skill, Mr Williams said: "If you give children a taste of experiencing meditation, they generally love it and engage withit."

1) No revision after 8pm.Information retention is very poor after this timeand it has a significantly negative impact on cognitive capability the following day.

2) No screens in the first and last hour of the day. The nervous system needs time to warm up and wind down each day if we are to think clearlyand sleep soundly. If won't give it this time, performance will be massively impacted.

3) Take 2 x 12 minute breaks each day. Shut the eyesand let your nervous system process all the information it has downloaded throughout the day. Children could do a visualisation or a breathwork technique such as inhalingthrough the nose for four counts and out through the mouth for another four counts.They could start repeating the sound "beeja" within their minds super softly, which will soothe their nervous system. Always end the meditation by taking a minute of doing nothing -just resting.

4) Engage the right brain. Make sure they take time each day to engage the right side of the brain. They can do this by spending fiveminutes every few hours writing with their weaker hand, playing a musical instrument or making picture.

5)Breathing techniques.If they are feeling anxious, get them to imagine breathing in and out of a hole in the middle of their back. This is super settling when your feeling anxious and is really good to do just before going into the exam hall.

6) Yoga. Get them to do a fiveminute yoga nidra exercise when they go to sleep. Thiswill improve their sleep quality and calm any remaining anxiety.

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Meditation 'vital to help children deal with exam stress and social pressure' - Evening Standard

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You could say it's been a good start to the year for Formula One star Lewis Hamilton.

Heis favourite to win a seventh world title this season, thus equalling Michael Schumachers record.The 35-year-old just celebrated hislatest collaboration with Tommy Hilfiger at London Fashion Week, which this time featuredAmericanR&B singer-songwriter H.E.R, and on Monday he was crowned Laureus world sportsman of the year alongside Lionel Messi.Meanwhile, Mercedes is reportedly tabling a contract worth as much as 180 millionto keep himfor three more seasons after this one ends, having been linked with apossible switch to rivals Ferrari.

He's in good shape, too.Hamilton, who lives in Monaco, recently shared with his 14 million-plusInstagram followers that he's had one of his best winters yet training-wise ahead of racing which commences again in March, having trimmed down to 73 kilos and running, meditationand a vegan diet may be to thank. He isvocal about his passion for plant-based living on social media, and last yearco-produced and featured in The Game Changers documentary, which follows elite vegan athletes. Last year he alsoinvested in new meat-free burger chain, Neat Burger.

Still buzzing off Sunday night's show, we sat down with Hamilton for the launch of PUMA'sLQD Cell Hydra and Zone XTcollectionin London, for which he is an ambassador,to discuss how he stays fighting fit.

Usually Im up at around 6:30-7am to walk the dogs then go for a workout, but it varies depending on my travel regime. I'm generally a night owl and have struggled in thepast to get to sleep because I finish my working day late and eat late, but I've been working really hard this year toshift that so I'm eating earlier, going to bed earlier and waking up earlier then I can be much more productive and fit in a workout before work.

I love running, I don't really like being in the gym, at least for cardio,I prefer going on bit of a journey and enjoying the views. I mix it up with MuayThai boxing, play tennis with my dad, squash, and I love swimming Im a bit of a water baby.

Then when I'm in the gym core work is always greatand I like doing weights but I can't go heavy.LastyearI was78 kilos, I was really quite bulky and had a lot of water retention. This year I'm solid and more defined, with weights I do shorter sets with more reps.

I've been vegan for nearly three years, honestly I wish Id found it earlier. Like most people I didnt really know a huge amount about it before and I loved meatbut then I was shown what was happening in the background, where this food was coming from, animal cruelty to the most extreme, it just broke my heart and I decided I didn't want to contribute to that industryso Ithought, how can I change my ways?

Then I started meeting people and studying it and realised there were scientific benefits to [veganism],and I started thinking about how I could be the best athlete I can. I used to wake up really groggy in the mornings, struggle with getting into work, [bloating] and gut problems (I was probably allergic to dairy)and really fluctuated with my energy levels.

[After going plant-based] my skin cleared up, now I wakeup in the morning feeling super fresh, I can actually run further andI have less respiratory issues I used to struggle with asthma, I dont really have that anymore.

It has just changed everything for me andI haven't lost any muscle.My taste buds have shifted and now I eat things I never thought I would like hummus, falafel, avocado and beetroot, in the past I'd been very narrow-minded about my diet.I think its also a shifting of your mentality, before I used to just eat for pleasure and now I think more about about how torefuel my body so that I can go on my run later and still feel energised.

If you're considering a plant-based diet I recommend switching gradually. People I've introduced to [veganism], like my dad, have struggled going from hot to cold. I gradually weaned myself offthe cravingsone step at a time,I waspescatarianfor about 8 months and then I went hard after that now I dont miss a single thing.

Meditation is a new thing for me, and I think it comes in many different forms. Before races, Im always stretching, I'll be on my own and in my mind, not on my phone. Mindfulness is so important,particularly for someone in my job, but I think for anybody. This winter I've started meditatingin the mornings, taking a moment to myself with no distractions or things to worry about just to clear my mind.It's been so good for me, were always on the go and you're always giving your energy out, its important to replenish and think about you, even if it's justfor eightminutes in the morning.

Breathing has been a really important thingthat I'venever really appreciated, we often don't breathe deeply, and meditationhas really helped with that.I'm just looking into all of these new things at the moment so life is just getting better feeling-wise. It'salso allowing me to be more engaged in all the different things I do, like when I'm collaborating with engineers, I used to arrive at work andfall asleep in meetings because I was juggling so many balls, now I'm hyper!

Lewis Hamilton is a PUMA ambassador alongside Adriana Lima. The newLQD CELL HYDRA training shoes are available at PUMA online and in stores worldwide now.

Read the original:

Meditation, running and a plant-based diet: wellness...the Lewis Hamilton way - Evening Standard

The science on what exactly happened Saturday, Oct. 1, 2016 the day Marvel's Luke Cage hit Netflix is fuzzy, but whether due to a glitch or overwhelming demand, Netflix undoubtedly went down the day after Season 1 of the superhero drama was released. Netflix never gave an official explanation for the oopsie, but it doesn't matter: In contemporary black mythology, Luke Cage broke Netflix that fall day, just like John Henry was a real man and Beyonc made the lights go out at the Super Bowl. Luke Cage, a bulletproof black man played with sturdy, studly aplomb by Mike Colter, was not the first black superhero lead of a TV show (that distinction belongs to M.A.N.T.I.S. in 1994) but he was the first for Marvel, the first of the 2000s, and surely the first black superhero to bring a hip-hop soaked "unapologetic blackness" to the small screen.

Subsequent years have seen people of color represented on television at record high levels, but when Luke Cage debuted in 2016, the series became part of the blackest year on television at that point in history. Empire, a huge hit for Fox, was in its second season; Atlanta was in its impressive first. Beyonc's Lemonade made its stunning surprise debut, disrupting the definitions of both "music video" and "slay," and President Barack Obama visited Cuba with his family, thawing decades of diplomatic ice with the Caribbean nation and beaming a not-subtle message of solidarity between black and brown people to screens all over the world.

The Rise of Black Superheroes: A Black History Month Celebration

Cheo Hodari Coker, Simone Missick, Mike Colter, Rosario Dawson, and Mustafa Shakir

Even for Marvel fans, Luke Cage might've been a surprising choice for a lead character in a cinematic universe full of higher-flying fighters. Before he was the main star, the Harlem hero appeared as a recurring character on Marvel's Jessica Jones and, debuting two whole years before Black Panther grossed $1.4 billion at box offices worldwide, he was without precedent. Shepherded to the screen by executive producer Cheo Hodari Coker a journalist turned screenwriter who wrote for and produced NCIS: Los Angeles, Southland, and Ray Donovan Luke Cage titled episodes after Gang Starr songs, and in a shock to many, used the N-word. He wasn't radical for radical's sake though; Luke Cage earned an enthusiastic reception from fans and critics and helped vault actors Colter, Mahershala Ali, and Simone Missick to stardom. The show gave industry veterans including star Alfre Woodward, singer-songwriter Raphael Saadiq, and singer Faith Evans a new genre in which to showcase their talents.

And then it all came crashing down.

After participating in The Defenders crossover series in 2017 and releasing Season 2 in 2018, Luke Cage was abruptly canceled. Like sophomore albums, a show's second season opens it up to increased expectations and scrutiny, and Luke Cage was no different. Luke Cage Season 2 struck some as too stretched out, too full of improbable Jamaican accents, and too low on Misty Knight (Missick). Still, no one expected the series' cancellation in October 2018 particularly given that pre-production on Season 3 was well underway, with six months of work and several scripts in the can. There were unofficial reports that viewership had declined during the show's sophomore outing; but more important than stream counts, Netflix's success had gotten rivals salivating, and Disney was making plans to launch its own streaming service, Disney+, featuring new shows set within the Marvel Cinematic Universe and starring actors from the films. Although we can't say for certain it was Disney's desire to bring things in-house that killed its Netflix partnership, Luke Cage -- and eventually all of Netflix's Marvel dramas got the ax.

Coker, who's since signed an overall deal with Amazon, never said much publicly about what exactly happened, nor revealed details about what he had planned for Season 3. Owing to legal issues and his professional decorum, he won't. Nonetheless, when he heard TV Guide was celebrating black superheroes for Black History Month, he agreed to share what he could about Luke Cage's cancellation, its lasting impact on the culture, and what we might have seen if the show had lived on.

Simone Missick and Mike Colter, Luke Cage

Can you walk me through what happened after you heard about the cancellation? How'd you respond emotionally to that were you mad, did you cry, did you want to be alone and did it influence your decision to move to Seattle at all? Cheo Hodari Coker: No. [Laughs] On all fronts. [My wife], she's a pediatrician, and [years ago] she got a position [at a hospital] and she had the opportunity to move to Seattle. So it was like, "I'm always the one with the keyboard. So it's probably easier for me to take a plane to L.A."

Honestly, Luke Cage was the only show that ever disrupted Netflix, where it actually, you know, the servers went down. We were the only thing that ever shut down Netflix, period. I take great pride in the fact that we created something so popular we shut them down for a minute. All of a sudden it went from meeting with a junior executive on a project every time I went for a meeting to meeting with the president of the studio, the president of production. [Netflix said] they had to decide whether or not the show comes back sometime in Season 1. And so I was like, if it doesn't come back, I'm basically looking at the prospect of not having any work for six months. In addition to the twin boys, we also had a daughter. So I'm basically thinking, "OK, I can't [contractually] do another show, but I can do [films]." By the time I had just gotten through the gauntlet to get hired on Creed II, that's when all of a sudden they just announced, "Oh, you're back in the room, Jan. 5!" And so Season 2 was crazy. It was crazy! I was commuting. And I wrote that first episode of Season 2 simultaneously with my first draft of Creed II, and then I wrote the finale of Luke Cage with my final draft of Creed II, that I co-wrote. I'm on planes all the time, but when I get the call, I'm like Rocky. I literally heard the bell like in Rocky ding! I gotta do it.

It wasn't any crazy drama in the room, or you know, somebody wrote something about creative differences [leading to the cancellation]. It wasn't. It wasn't. Like, we had all 13 episodes planned out. We were seven scripts in. I honestly think it was more the dispute between Marvel and Netflix than it was anything else. So the cancellation itself did come as a bit of a surprise. But at the same time, it was frustrating because it's like, if y'all weren't gonna work it out, it would have been nice to have taken some downtime and to not have gotten me back into the room. But we had a great season [planned]. I'm still proud of the episodes we'd written and the story arcs.

Don Cheadle, David Ramsey, and More Stars Reflect on Their Black Superhero Roles

What can you tell me about what that third season would have been like? Coker: It was crazy because we were hitting all these things that are happening in the press right now. I can't on the record talk about what we had planned because, contractually, you know, I still don't want any Marvel assassins coming out of the woodwork to try to take me out. [Laughs] But what I can say is that we had a very good season planned, and it was one that I think would have brought Luke Cage as a character full circle. You see people online that were like, "Oh my god, I turned Luke into a gangster." They wouldn't be [saying that] if they had the opportunity to see all three seasons and see the directions Luke would have gone. I was always a Luke Cage fan, but I was probably, ultimately, a Chris Claremont, Frank Miller, Wolverine, X-Men Golden Era comic book fan, you know? And it wasn't until Brian Michael Bendis rebooted Luke Cage within Jessica Jones -- that [I felt liberated to] approach established characters within the Luke Cage universe from a different perspective. ...

I'm not a casual fan of comic books. Back in the day when people would actually buy comics on a weekly basis, every Wednesday I would be at Golden Apple or somewhere, and I bonded with a lot of people, like one of my closest friends, the late John Singleton. When the opportunity came up [to do Luke Cage], I knew how big the opportunity was. It was just like, "I can't believe I'm gonna have a chance to do this."

Mike Colter, Luke Cage

You were going to make all the episode titles in Season 3 Public Enemy songs, right? Coker: We were going to be all Public Enemy. I tweeted it without context. The first episode was "Public Enemy No. 1." The last episode was "Rebel Without a Pause."

That makes me wonder how much you'd planned to have Luke Cage actively fight racism. Luke Cage exists mostly within a single community, dealing with community issues. But now, especially in this climate, would you have wanted to address racism more overtly fight the Klan, fight Nazis? Coker: I mean, Marvel has always been rooted in reality. Like Superman this is not a DC diss, but Superman lives in Metropolis. He grew up in Smallville, right? In the Marvel Universe, New York City exists. One of my favorite graphic novels, or the one that's the biggest writing influence on me, was written by Chris Claremont. It's called God Loves, Man Kills. And it basically introduced a lot of the deeper themes of what it meant to be a mutant versus somebody that is born with these superpowers. And it isn't like Spider-Man getting bitten by a radioactive spider. It's not like, you know, Captain America getting super serum that transforms him. A mutant is born with their powers. So it introduces the whole notion of the "other." It introduced the whole notion of what it means to be different, what it means to be feared because of how different you are.

And so racism the characters talk about racism, that was never an issue with Marvel at all. As a black man writing about a black man, I wanted to be able to explore the things that black men deal with. And at the same time also understand that if you have bulletproof skin, how does a bulletproof black man change the ecology of the neighborhood? That was one of the central things that I thought about with Luke Cage. When you have somebody that can come in and deal with the street as it is, and they can't be killed by conventional means, it gives you a way to talk about everything you can talk about. If you have somebody like that, how does it affect the street? How does it upset law enforcement? And if you also have that person and they don't wear a mask and you know that you can go to the barbershop and talk to this person, how does that change things?

9 Black Superheroes Who Deserve Their Own Show

Season 1 was mostly about a character who was reluctant to accept this responsibility because he was harboring a secret, but then ultimately is forced to deal with that. And then Season 2 was more about, now that you have this bulletproof celebrity, how do you deal with being a superhero in a social media [world]? Ultimately, you kind of go into the fatigue of celebrity. How does that affect your attitude and also dealing with, to a certain extent, the black male psyche as it relates to rage. Because the Luke Cage of Season 2 is dealing with anger issues, and he doesn't even really understand what he's dealing with until his father shows up in town and all these unrelated things start coming up. That was the thing I've always liked about Luke Cage and the thing that people who liked the show really dug it was a deep meditation on blackness with superhero flavor.

Simone Missick, Marvel's Luke Cage

I know you had an affinity for the writer Angelica Jade Bastin at Vulture and her critiques. One of them was that, essentially, Misty Knight should've gotten more shine, and I was wondering how, looking back, you thought the show did with its female characters. Coker: Again, I learned from hip-hop something Puffy learned from Andre Harrell when Uptown launched. His whole thing was he wanted hip-hop R&B that would attract male listeners but also strong women. That was the whole thing with Mary J. Blige the music had that male aggressive hip-hop edge, but it still appealed to female R&B buyers. And so my attitude about Luke Cage was that I saw the reaction sisters had to Mike Colter, so let's put some more light on this brother. At the same time, let's have strong black female characters that don't necessarily play by their own rules but aren't dominated that have their own way of doing things.

Misty Knight, in terms of her being at the center of these investigations and then at the same time also dealing with the whole thing with Luke, it wasn't a rejection as much as it was thinking, we're bringing in Claire, what else are we gonna do with Misty? And I think relationship-wise in Season 3, we had different things that were going to lean [into] the dynamic between them that was only explored for one episode, but also giving Misty her own thing. But at the same time, the characters themselves were always very dynamic, strong, and centered. And not to mention the fact that we made a point to explore every hue of blackness, like Essence magazine come to life. Whereas other shows have been criticized for colorism, my thing was to show every shade, every hue, and at the same time have dramatic, dynamic characters that aren't just props or tropes. I think black female engagement on the show was extremely strong. At least [of] the criticisms I read and trust me, I read a lot of criticisms on Twitter that was never one that really stuck.

People that love Luke Cage tend to be a little older. And some people were like, "F--- Luke Cage, he's telling me to pull my pants up." I'm like, "That phrase was never uttered on the show ever!" But with Black Twitter, that became the reality in this weird way. That wasn't the case. You had people saying, "Why does Luke Cage have problems with the N-word?" And I'm like, "Yo, Luke Cage is more Big Daddy Kane than Hermain Caine!" My whole thing was, everybody's gonna have a different relationship with this word. And I want to be able to explore all of that. And at the same time, it's more offensive for you to tell me I can't use the word than for me to actually use the word. They let me do that. But then at the same time, you've got millennials and younger fans, because the word doesn't hold meaning in the same way, saying "Why is that such a big deal?" It was kind of old-man, old-school hip-hop. The fact is, you don't necessarily realize that you're old until you start doing the show and then kids remind you. [Laughs] My whole thing was, rather than trying to embrace something that I couldn't understand and be inauthentic, I'm just gonna embrace my Timberland boots, Carhartt era of hip-hop and make a love song out of that, no different than Martin Scorsese. If you watch his movies, they embrace the doo-wop and rock of the '70s. You're not gonna hear Guns N' Roses, you're not gonna hear Nirvana. [I decided] the '90s era of hip-hop would be the feel of the show.

'I Like That He's Brown Like Me': Netflix's Raising Dion Lets Kids of Color See Themselves as Superheroes

You talked about your children earlier. How have you seen your own kids respond to your show, if you let them watch it, and black superheroes in general? How do they and their friends respond? Coker: My kids love the show. My daughter, she's eight, she wasn't supposed to watch the show but she did. She was on the couch watching. She asked questions about Black Mariah, and I'm like, "How did you even see that episode?!" I ended up purchasing a lot of the memorabilia when it went to auction, so I've got artifacts from the show around the house. The swear jar. I've got Pop's barber chair. I also bought hoodies. My intention actually is to donate some of those; I've already started talking to the Smithsonian African American museum about a couple of things. It was expensive, but it wasn't as expensive, ironically, as the Daredevil memorabilia, which again, shows that sometimes people don't value black heroes monetarily the same way. But I said, Look, I'm investing in legacy, and this history is important. And being the grandson of a Tuskegee Airman, from a very early age he taught me the importance of preserving moments of black history because people don't necessarily celebrate it until much later when they have a full context and understand the history that was made.

Alfre Woodard, Luke Cage

My twins are now 14 years old. My kids grew up in a world where there was a two-term black president a president that was the epitome of class, dignity, intellect, and focus. You turn on the TV and you got black superheroes. You go to a movie theater and you got black superheroes. So the possibilities are endless. Whereas for my generation I'm 47 it never bothered me that Luke Skywalker was white. It never bothered me that Han Solo and Indiana Jones were white. But when you saw somebody that looked like you, they gave it a different meaning. You felt as if you were part of something. And that was honestly one of the things that influenced me to really want the job. It wasn't just the fact that I was a geek. I was with the twins. We were in the movie theater, and the trailer for Captain America: The Winter Soldier came on. And it was the moment that The Falcon jumped off the side of the building to spread his wings. I looked at them and, it's funny, but that did something to me. I'm getting choked up. It was like they needed to see themselves. It's more important in some ways than we take for granted.

The Greatest Black Superheroes of All Time

There are so many more black people producing stories and more black superhero shows specifically. What would you say to the next generation of creators who want to do another black superhero show? Coker: My thing is if you want to talk about the deeper context of blackness, it's your responsibility, but it's not a burden. In the '90s, people got this question like, "Are you a black director? Are you a director?" I'm a black showrunner. I'm always black. I wake up black, my perspective is black. But at the same time, I have to understand other people's reality and respect them in relation to my own. Exploring blackness doesn't take away from whiteness. And so it's possible to have a superhero show on its own merits, but then at the same time, if you want to explore deeper themes, then there's no reason that you can't. You cannot feel hemmed in.

Now [black creators] are finally able to explore the complexity of our realities. And there is no one central black truth. You can really explore things in very exciting ways, to me, like Watchmen. What Damon Lindelof did there was electrifying. It was absolutely amazing on so many different levels. If you read the graphic novel, not only was he respectful to it, he figured out a way to flip it, where he created his own thing but put black people and blackness at the center of the narrative without it just being a novelty. Like when you see what happened in Tulsa in the first episode, that's the first time some people even understood what Black Wall Street was. I mean, man, he has a permanent invitation to the cookout. And it was one of [HBO's] most successful properties. So I'm hoping that it gives Hollywood the courage to tell black stories in a universal way, you know? I'm hoping that the success of Luke Cage, the success of Watchmen, the success of Black Lightning, the success of Black Panther, allows different ways to explore all the various elements of blackness without it feeling like homework.

My grandfather was one of the Tuskegee Airmen. One of the lessons that he always taught me is that you still gotta fly the plane and you're still flying combat. So don't become black history while you're making black history. I never got caught up in being the fact that I was one of the only ones at the time or anything else like that. My focus was always on "do the absolute best job that you can." Because if you don't, someone else that looks like you won't be able to get that opportunity. That's why black excellence is, no matter what the genre is, mandatory, because you cannot take the shots for granted.

Marvel's Luke Cage is streaming on Netflix.

This interview has been edited and condensed.

For Black History Month, TV Guide is celebrating black superheroes in TV and film. As part of The Rise of Black Superheroes, we're honoring the legacies of pioneers like Luke Cage, War Machine, and actress Eartha Kitt; examining how blackness shapes the identities of characters like Iris West, Black Lightning, and John Diggle; exploring what today's black heroes mean to kids of color; and celebrating the greatest black superheroes of all time. You can check out more content from The Rise of Black Superheroes here.

(Disclosure: TV Guide is owned by CBS Interactive, a division of ViacomCBS.)

Link:

Cheo Hodari Coker Reflects on Luke Cage's Legacy and What Could Have Been in Season 3 - TV Guide

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