Rhodes is the brains behind the show's amazing soundtrack

Dear White People is already one of the years biggest hits.

RELATED: If You're Focusing On White Racism In 'Dear White People,' You're Missing An EvenBigger Message

The Netflix series dropped in April and since its release it has been generating tons of buzz.

Created by Justin Simien and adapted from his 2014 film of the same name, Dear White People is a look at how Black students navigate day-to-day microagressions at a predominantly White university.

RELATED: 'Dear White People's' Justin Simien Wants To Thank His Haters

Helping to amplify some of the shows poignant moments is a soundtrack full of big names artists like A Tribe Called Quest to up-and-coming artists like Noname. And the brains behind the shows soundtrack is music supervisor Morgan Rhodes.

ESSENCE spoke to Rhodes about curating the shows soundtrack, which involved creating playlists for each character, putting on underground talent, and Lionel and Troys friendship.

"I have a great love for indie and underground artists, Rhodes says, when asked about the shows eclectic soundtrack. "I sort of float around with a running list of artists that I'm interested in placing, specifically as it relates to underground black music and underground music in general.

"I love to open doors for people that don't have the same amount or a visibility or are working toward greater visibility. Nothing gives me more joy than to work with underground and indie musicians of all genres .

Rhodes love for a variety of genres is evident as the shows soundtrack bounces from UK indie band Wild Beasts to late producer and rapper J Dilla, whose song Fk the Police get spun on Sams (Logan Browning) radio show after Reggie has a gun pulled on him at a party.

"I've always wanted to play J Dilla in something that I'm working on. I'm a huge J Dilla fan. So that was a real great opportunity for me.

Rhodes feels a little envious of Sam, who has the freedom to play a song like Fk the Police. A radio DJ herself, Rhodes says the FCC would come in and just shut me all the way down if she played a song like that on the air.

Most scenes were really fun to me because I played stuff that I would never be allowed to play on the air.

And, while it may seem that Sam would be her favorite character based on their similarities shes a close second Troy, played by Brandon P. Bell, was the most enjoyable character to create a playlist for.

A lot of the music in the scene involving him is old school soul music and I like that about him. I like that you wouldn't assume that about him.

A scene that sticks out for Rhodes is Troy and Lionels bathroom haircut moment, which features 70s R&B group The Softones My Dream, Lee Fields' "I'm the Man, and Leon Haywood's "I Want to Do Something Freaky to You.

Its a moment to look a little deeper at Troys character and the kind of scene rarely seen on television, two black men relaxing in each others presence and just enjoying each others company.

When you look at him [Troy] he's very polished, you know, you wouldn't expect this guy to listen to Lee Fields, 'I'm the Man' or Softones' 'My Dream. So, you know, him cutting Lionel's hair, then he says, 'You want to listen to some music? That was one of my favorite moments. It gave me the opportunity to again, you know, to dig deep in the crates. And that's the real joy I think of my job is being able to dig and dig deeply, and pull out archival material.

Adding, It was amazing to work on Troy's character because it gave me that opportunity to push the envelope a little bit, he was a lot of fun.

Discussing the scene further, Rhodes adds, There's a lot of things that I think, you know, brothers have to keep to themselves in terms of their emotions across the spectrum, whatever their emotion is.

"Sometimes they're not allowed to be vulnerable and these are two brothers in a typical, you know, black environment getting their hair cut. But with Lionel with all these feelings and being able to be present with that. It was beautiful."

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How Music Supervisor Morgan Rhodes Shaped The Sound Of 'Dear White People' - Essence.com

At a concert or music festival, we assume you want to be jumping and jamming, not crashing. So its important to choose the right cannabis strains when attending festivals. Indica-dominant strains will have you limp and lifeless in a lively crowd. We put together a list of strains thatll keep you happy and energetic while listening to live music.

The best cannabis strains for a day of live music on your feetare sativa-dominant. Sativa strains tend to be associated more with a head-high and less with the body so you wont be as slowed down.

Here are some of the best strains for concert goers:

By far one of the best strains for a music festival is Green Crack. There arent many strains that can match its high-energy and focused high. Its a great daytime high and its one of the few strains thatll keep you going throughout your festival.

On top of high energy, youll be happy and uplifted, from the euphoric effects. The flavor reminds us of a tropical fruit like mango making it an enjoyable smoke.

Jack Herer is a strain thats becoming as legendary as the cannabis activist it was named after. The strain is sativa-dominant providing users with a more focused high. On the other hand, users of Jack Herer find themselves in a creative state of bliss, which is a great for listening to and interpreting music.

Sour Diesel has become a personal favorite of many cannabis consumers since its introduction in the early 90s. In fact, the strain has been cited in the work of many conscious rappers like Nas, the Wu Tang Clan, and Biggie Smalls.

The energizing sativa is dreamy and perfect for losing yourself to the music. In fact, this strain will leave you feeling woke AF. For real, Sour D will have you nodding your head and appreciating the depth and meaning behind lyrics.

Some of us are past the age where entering a mosh pit sounds like a good time. You can smoke something more relaxing in a less tense part of the crowd while enjoying your live tunes.

Blue Dream is one of those perfect in between strains: half indica and half sativa. In fact, its got the best of both worlds: a euphoric cerebral high matched with relaxing body effects. This strain is perfect for hanging back in the crowd, swaying your arms from side to side and really feeling the music.

The smoke has a taste of fresh blueberries from its Blueberry heritage. Since its creation in the west coast, Blue Dream has skyrocketed in popularity.

Trainwreck is a name that emphasizes the strains intensity. The cerebral effects are strong while your body gets left feeling mellow. This is a great strain for slow jams or mind-bending tracks.

The cerebral effects should enhance the way music is perceived while your body becomes possessed and moves to the beat.

Cannabis affects our perception of time, and music is a time process. So, youll be able to listen to music in a different way than you usually would. To many,music is more enjoyable when youre high. If youve never tried it we think youre missing out. Try bringing one of the strains on our list to your favorite music festivals!

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Best Cannabis Strains For Music Festivals - Green Rush Daily

Sydni Phillips grows vegetables and herbs at Golgi Farm. She's the new produce vendor at Milford Farmers Market.(Photo: Courtesy of Golgi Farm)

Sydni Phillips grows her garden with GMO-free seeds, organic practices and maybe even a little divine help.

The owner of Golgi Farm, LLC works the soil on one-third of an acre at Commerce Church of the Nazarene, where her husband, Matt, serves as youth pastor.

Shes the newest addition to Milford Farmers' Market, which kicked off its new season Thursday, May 11, on Liberty, just east of Main in downtown Milford.

Arugula, baby kale and mint, said Phillips, listing what she brought to the market last week. I actually sold out by 6 p.m. She hopes to have radishes within a week or two, followed by lettuce.

Phillips said she grows unusual and heirloom varieties of familiar vegetables.

I have 10 different colors of carrots, cool varieties of cauliflower, broccoli. Everything is organic. I mostly just pay attention to how I plant things, she said, explaining that some plants act as natural pest repellents.

Phillips said her arrangement with Commerce Church of the Nazarene helps her budding business and brings some attention to the church. She spends approximately 5-10 hours on the farm, Monday-Saturday.

The Redford native fell in love with farming and food justice while in college, where she earned a biology degree, learned about farming and sustainability, and tended to a garden during a life-changing internship in 2013.

More: Opening day approaches for farmers market

I planted food for the first time in my life and I said, yep, this is my career.

After graduating from college and losing her job at a church, Phillips moved into the basement at her parents home in Dearborn, where she also gardened.

I was able to practice what I preached. I ended up selling a tiny bit of produce at (Dearborn) farmers market. I didnt make a living wage, but I learned so much.

The following year she started a community garden in Dundee where she had been living, and realized that she wanted to farm full time. After their marriage last October, Phillips husband suggested she do what she loved. Phillips received permission from the pastor and church board to garden at the church.

Chris Redman, of Christine's Natural Soaps, makes a sale at the May 11 Milford Farmers Market.(Photo: JOHN HEIDER | STAFF PHOTOGRAPHER)

The name, Golgi, is a reference to her love of science. The Golgi apparatus is the part of a cell that takes things and turns them into more complex and usable things, like proteins, Phillips explains on her Facebook page.

At Golgi Farm, my goal is to take simple things like seeds, soil and water (and a ton of hard work) to produce useful things like fruits and veggies. Pretty cool, huh?

Milford Farmers Market, which is volunteer-run, also welcomed returning vendors last week, including Garden Fort, Great Harvest Bakery, Christines Natural Goats Milk Soaps and Dianas Heirloom Produce.

What I like best about market day is the community gathering. I often compare the streets of our market to an Italian town square, said Kelley M. Hovitch-Kirchner, market master. The community comes together to gather their local goods and be social. It is such a sight to see.

The market runs 3-8 p.m.Thursday, through Oct. 19. See local entertainment from 5-7:30 p.m. at the market. Special events include a dog fashion show on Sept. 7.

sdargay@hometownlife.com

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New farm vendor sells organic produce at Milford Farmers' Market - Hometownlife.com

A new investigation from the Washington Post has revealed that non-organic corn and soy with organic labels is flooding into the United States.

36million pounds of soybeans, which originated in the Ukraine and Turkey were priced like regular soybeans, and fumigated with pesticides, but by the time they reached California, they had been labeled as organic boosting their value by $4 million.

Millions more pounds of corn, which the Post says makes up a large proportion our supply, was discovered to have undone the same mysterious process.They found at the Romanian company that provided the corn is not certified organic, and originally purchased the corn from a supplier also not certified organic at prices usually seen on its conventional counterpart.

The fraudulent shipments of corn and soybeans that the Post uncovered all originated in Turkey, which is supposedly one of America's largest suppliers of organic foods.

Eventually the soybean shipment in question was tested for pesticides, but by then, 21 million pounds of the 36 million-pound shipment had already been distributed to farms and mills.

Most of that corn and soy ended up in animal feed, but organic meat and dairy products that are labeled as such are supposed to only be produced from animals that have been fed organic products.

The USDA claims that their safeguards against this type of food fraud are strong, explaining that any organic product must verify its status by producing a USDA organic certificate. Still, companies are not required to track their products all the way to the farm of origin, leaving a gap open in the process.

Farmers can also hire inspection companies on their own and schedule inspections in advance and with warning, meaning theres plenty of opportunity to cover up any evidence that their production process isnt organic.

Theres plenty of incentive to game the system: Organic products sell for twice as much as non-organicversions.

The U.S. market is the easiest for potentially fraudulent organic products to penetrate because the chances of getting caught here are not very high," John Bobbe, executive director of the Organic Farmers' Agency for Relationship Marketing, told the Post.

Products coming from China are even more susceptible to being mislabeled: A German inspection agency called Ceres which tests so-called organic products imported from China found that 37% of the 232 samples showed pesticide residue.

But not even those results can be trusted.

The certifying agencies can choose who and when they test," said Mischa Popoff, a former USDA organic inspector."That's why the results they can get are completely arbitrary."

These lax standards may seem shocking for people who think that the U.S. has built barriers to prevent this type of food fraud, but the USDA still has some gaps, which clearly can be exploited. In the meantime, if youneed brushing up on how to combat food fraud in your home, check out our easy guide.

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How 36 Million Pounds of Fake-Organic Food Ended Up in the US - Food & Wine

By Kristy OConnell

A Roslyn couple recently launched Full House Organic, a fast-casual eatery located at 38 Glen Cove Road in Greenvale, with the goal of introducing organic options to more than just health-conscious consumers.

According to co-owner Judy Racz, the couple opened their restaurant back in January for deliveries via their website, app and grubhub but has since opened for eat-in.

The idea is that a lot of times people think organic food is healthy and wont taste as good, but I believe that is a big myth, Racz. With organic food, the ingredients are just cleaner and realer.

While their chef specializes in Italian cuisine, Racz said the restaurant offers a wide variety of food, ranging from vegan options to meatballs and rotisserie chickens.

The make-your-own-salad option is a fan favorite, she said.

The couple wanted their restaurant to be a place that can suit people with specific dietary needs while also appealing toa more traditional diet, she said. Vegetarian, vegan and gluten-free options are all available.

The couple is working towards not only maintaining their organic ingredients status but also towards certifying their entire kitchen as organic as well.

We arent just trying to meet the minimum requirements of being organic, said Judy.

Judy also emphasized that their restaurant does not use tap water and instead uses reverse-osmosis water for soups and the cleaning of vegetables. In addition, Judy emphasized that they do not use plastic for packaging.

She also expressed particular excitement over the work her team is doing with a dietician to soon begin offering meal plans.

The Full House Organic currently offers eat-in, take-out or free delivery and can be contacted at 516-621-4040 or at http://www.FullHouseOrganic.com.

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Organic eatery joins Greenvale - The Island Now

Forbes

The Effects Of Meditation On The Brain Forbes What happens in the brain during meditation? originally appeared on Quora: the place to gain and share knowledge, empowering people to learn from others and better understand the world. Answer by Headspace, The meditation and mindfulness app, on ...

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The Effects Of Meditation On The Brain - Forbes

CHAMPAIGN, IL - CHAMPAIGN--

Jolie Carston, Clinical Director with the Elliott Counseling Group joinds is for Motivational Monday.

What is meditation:

* Intentional focus to increase feelings of peace and decrease feelings of stress.

* Exercise for the brain to reduce atrophy and improve neurological functioning.

* Attention - intentionally focusing on something for even one minute is meditation.

* Concentration - intentionally focusing on a word, a phrase, an object, a sound, or an image.

* Awareness - intentionally focusing on the present moment as it comes without judgment.

What meditation is not:

* Not a relaxation technique: meditation can lead to relaxation, but it is not the goal.

* Not emptying the mind: meditation is developing awareness of thoughts.

* Not a goal to achieve: meditation is focusing on the present rather than the past or future.

Benefits of meditation:

* Reduce feelings of stress and increase feelings of mental preparedness.

* Decrease negative health issues:

o Hypertension

o Anxiety

o Depression

o Irritable bowel syndrome

o Chronic pain

o Addiction

o Insomnia

* Positive effects on brain:

o Increased gray-matter density in various areas of brain associated with learning, attention, concentration, memory, empathy, and self-reflection.

o Reduce or even reverse effects of aging on brain, such as mind-wandering and decreased senses.

o Decreased amygdala area less anxiety, fear, and stress

Simple ways to practice meditation:

* Eating: try to sit alone and focus on enjoying your food with all of your senses and gratitude.

* Breath awareness: focus on breathing fully and deeply, from your belly rather than your chest.

* Body scan: focus on each part of your body, from your head to your feet, noticing any tension.

* Rainbow Walk: focus on things around you that match each color of the rainbow.

* Perspective: focus on at least one positive quality within each person you encounter for a day.

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Motivational Monday: Meditation - IllinoisHomePage.net

Who doesn't have that one friend who's always gushing about meditation? She finds time for it, doesnt have a problem sitting still and claims it's changed her life. Admit it: You kind of want to know her secret.

Since May is National Meditation Month, we thought it was the right moment to ask women about the real ways it's impacted them. All of the studies already laud meditation for things like lowering risk of heart disease and cancer,improving calm and focus and overcoming fears and anxiety. But aside from avoiding a super-scary diagnosis and feeling better overall, which are obviously great benefits, what does that actually mean in day-to-day life?

For me, it began in the last few moments of yoga class during Savasana. At first, it was hard to lay there and hear the silence around me, but I soon embraced the downtime. Before long, I found myself taking Savasana breaks at home for a few minutes at a time. Ultimately, I think meditation is most helpful at helping us focus on our actions so they align with what we really want. For instance, I may not react as quickly to something that upsets me, which helps my body avoid harmful cortisol or adrenaline surges that come with being an anxious person.

Meditation can happen in many ways, and once you practice it, you'll find that it works itself into your day seemingly without even having to try. To me, thats the biggest benefit of all. Here's how other real women use meditation in everyday life.

By sitting still for five to 30 minutes a day, I've learned I shouldnt believe everything I think, and that's made such a difference in my ability to lead and parent. As an author, I spend quite a bit of time at the computer, and thus, my neck and shoulders can be tight. I realized after about a month of meditation how much more relaxed I was physically. Now, while I write, I take breaks and meditate for five minutes to increase my stamina and ability to think creatively." Christina Harbridge, author of Swayed: How to Communicate for Impact, San Francisco, California

Press pause on reactions

I had a global marketing career, steadily climbing the corporate ladder for 18 years. Then I developed a rare, aggressive and advanced breast cancer. I discovered that it's not stress that's the problem it's our physiological response to it. Mindfulness helped me wake up from a life of autopilot action and reactivity. It gives me space between emotions and reactions, allowing time, however brief, to reflect and respond more skillfully. After many months of intense daily practice, I realized if you want to make changes in the world, you have to start with changes in yourself. My schedule now includes intention and goal-setting in the morning, a formal meditation practice before breakfast or at lunch and mindful moments during the day. Kate Kerr, 42, mindfulness consultant, Burlington, Ontario, Canada

Dial down stress

The word overwhelmed has started to disappear from my vocabulary. I wear many hats in an emerging technology field and at fast-paced growing company. There will never be a day where I'm not faced with challenges. Meditation has changed the way I respond to that stress. Since I started practicing regularly, my mental response to stressors is no longer panicked and I don't have the same physical response either. I find myself naturally reverting to breathing and other meditation techniques without thinking about it. The cool, calm, balanced demeanor is a win, not only in my personal and professional life, but a win for the company and my colleagues who are looking to me for an example and support. Brittiany Broadwater, 29, director of operations at Phone2Action,Washington, D.C.

More: Wilderness Survival Tips From an Indoor Kid

Get perspective

Meditation helps me shut out the anxious voices or external and literal sounds. Today, I'm in southern Maine, and meditation means concentrating on the crashing waves. When I'm home, it can be the rustling trees, blue skies or clouds. It's quite literally looking at the beauty of the bigger picture and being able to focus on that instead of the stress of life. Rachel Weingarten, author of Ancient Prayer: Channeling Your Faith 365 Days of the Year, New York City

Be more efficient

Meditation gives me a crucial mental focus and clarity that allows me to be more efficient at work. My partner and I meditate together and its given us some great quality-time together, offering us a new depth of intimacy in the interactions between actual meditation sessions. I also make more conscious decisions in everything from my eating habits to life-altering decisions, rather than moving through life triggered by my past and reactions." Tiffany Cruikshank,37 founder of Yoga Medicine and author of Meditate Your Weight, Seattle, Washington

Let inspiration in

Meditation helps me surrender more to what is instead of worrying what should be happening. My sense of touch, taste and smell is heightened. Its amazing what good ideas come when I let my thoughts be and allow pure inspiration in. I am not trying to control my thoughts, but just allowing what needs to filter in come. Steffi Black, 50, life and career coach, Toronto

Ease anxiety

I used to suffer from anxiety and panic attacks, but by meditating, I've found that I can avoid getting too anxious, which means I avoid spiraling into panic. I'm always surprised at the difference I feel when I don't meditate compared when I do. I have more clarity about what I want and am much more productive during the day. I feel more sure about the decisions I make and know that I'm more present in all aspects of my life. It's really rewarding. Amanda Leigh Doueihi, 31 lawyer/writer, New York City

Enhance empathy

When I practice, I feel more clear, conscious and able to flow with the changing nature of life and myself. It's an adventure every time too exploring the great mystery that is my own mind. It's better than any vacation I've ever taken! A body scan allows me to witness whether or not I have emotional discomfort that I need to deal with. This sets me free from looping fear, anxiety, anger and sadness. It allows me a moment where I transcend my mind, which sets me free, if only for a moment, from the insanity that makes up my relentless thoughts. It allows me brief access to a bigger experience than my own limited personal view of the world. Every chance I get to connect to all things offers me greater compassion and empathy. Kristen Ulmer, 50, author of The Art of Fear: Why Conquering Fear Wont Work and What to do Instead, Salt Lake City, Utah

Press reset

Some people resist starting a meditation practice because they believe, erroneously, that it requires long, boring stretches of trying to sit still, doing nothing for 20 minutes or more. It doesn't have to be like that. Meditation can be as simple and easy as pausing to clear your mind for three minutes, two or three times a day. Mini-meditations give me pleasant, healthy little rewards throughout the day, providing an opportunity to press the reset button whenever needed. Dr. Liisa Kyle, creative life coach, Washington state

More: How to Get Away With Not Showering After a Workout

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9 Women on How Meditation Changed Their Lives - SheKnows.com

Sometime around 1985 was when I first heard of a doctor prescribing meditation to a patient to address a medical condition. I was impressed. I had already experienced the benefits of meditation but was surprised that a conventionally trained doctor knew that meditation improves health, that he was unqualified to teach it and needed to refer his patient to an expert that was impressive.

Since then, hundreds of studies have shown the benefits of regular meditation. Very simply, meditation can be a form of stress reduction and stress is implicated in nearly every disease. But the benefits of meditation go beyond that. Our mind is the most powerful tool we have. With an estimated 50,000 thoughts a day, the mind can end up with a lot of exhaust residue. Meditation can help clear out the jets and eliminate the toxic buildup from negative thoughts. It also clearly relaxes the body and releases stress.

Its all in your head. Humans try to make everything in the universe except ourselves responsible for our lives. The truth is, events in life do not generate stress. Events are neutral, though most humans struggle with that reality. Events do not cause stress. Stress comes from our thoughts about events in daily life. It is our thoughts that cause us to feel a certain way. And to make the outside world responsible is tantamount to saying I have no control of my thoughts. In fact, our thoughts are the only thing we have true control over. We may temporarily lose our confidence in that ability, but it can be reclaimed with practice.

If events were actually responsible for stress, how is it that one man is laid off from a job and says Woe! How horrible! and another man might say, This is exciting. Im ready for a change. A flat tire one day, maybe on the way to a concert, seems to elicit unhappiness. But a flat tire on the way to a root canal and we may feel a sense of elation. Same event (a flat tire), different feeling. Oh yes, you can draw out a because tree of reason after reason. But each branch of feeling is the result of the thoughts that we attach to it. That means we could say, Yeah, but one is a concert, one is a root canal. Yet always, for each branch, the same holds true. We feel the way we do because of the belief that a root canal means one thing and a concert another. If we think Oh dear. The root canal is going to hurt! we will feel one way. If, instead, we think, Wow, I was so looking forward to getting this over with, we will feel another way. We are responsible for our feelings and stress is the feeling of what we perceive as the negative aspect of any event, be it wedding or wake. It is the petulant avoidance of responsibility that allows us to waver toward an undisciplined and unruly mind, resulting in stress taking its toll.

Think less, know more. Practices like meditation, yoga, tai chi, qi gong, self-hypnosis, biofeedback, relaxation therapy all represent a form of stress reduction. People consider activities like exercise or a hot tub or a massage as stress reduction. Those activities are good and can be beneficial but they are activities. Relaxing the mind into abstraction requires specific intent. When our mind is intellectually active, it is busy judging. Judgment is what creates stress in the first place. The more active the mind, the more judgments it is making, and the more insistent stress becomes. It is possible to exclude judgment and attain thoughtlessness during meditation. Attaining the subtle moments where the critical and judgmental mind is uninvolved allows awareness of relaxation and a sort of mental purging that lowers stress. Lowering stress in the mind lowers stress in the body. Form follows thought. There is nothing that does that in the same way that real meditation does.

Do nothing, rest afterwards. People often believe that to meditate is to think. It isnt. Meditation is about not thinking. Often I will hear someone complain that they have been meditating but they are not getting what they want out of it. They are thinking about meditating. Stop thinking!

Finding an answer or hearing guidance is not the goal of meditation. Our job in meditation is to shut up, to be quiet, mentally. Meditation improves our ability to listen to our inner voice at all times. Meditation can be a time when we hear, but that is not necessarily the goal of it. Abstraction is the natural state of the mind. Just think about that!

Be well.

Heartland Healing is a New Age polemic describing alternatives to conventional methods of healing the body, mind and planet. It is provided as information and entertainment, certainly not medical advice. It is not an endorsement of any particular therapy, either by the writer or The Reader. Visit HeartlandHealing.com for past articles.

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Meditation: Slow down and get there sooner. - Omaha Reader

When you talk to someone about meditation, the usual response is, Oh, but I cant meditatemy mind is too active. Or, I find it difficult to sit still. Or, Who has the time, my life is so busy! In a nutshell, they list all the reasons they should be meditating.

Meditation helps still the mind and body, increase focus, disconnect from stress, find a moment of peaceand these are just the very cosmetic advantages. At a deeper level, meditation offers great health benefits.

A March 2016 study, Now And Zen: How Mindfulness Can Change Your Brain And Improve Your Health, by researchers at the US Harvard University, and published on the website, showed that 80% of doctor visits are due to stress-related problems. They then studied an eight-week relaxation programme, which included meditative practices,at Harvard and found that people who attended this programme reported 43% fewer hospital visits than the previous year.

Meditation, however, is not just for people with conditions or those who are spiritually inclined. The practice is more relevant than it has ever been, given the constant connectivity and stress that are a hallmark of the millennial life.

People are scared of looking inwards, and seek gratification from the outside world, says Seema Sondhi, founder of The Yoga Studio in Delhi. She explains why people hesitate to take up meditation, We prefer movement instead of closing our eyes and sitting still.

Paula Tursi, founder and director of Reflections Yoga and the well-known Reflections Yoga Teacher Training Programme in New York, has a different point of view. People tell me all the time that they arent good at meditationI offer that there is no way to be bad at meditation, unless you simply dont do it. She describes meditation as the act of giving yourself permission to be with whatever is happening without needing to change it. US-based meditation master David H. Wagner, who has been teaching meditation and self-empowerment to people around the world for over two decades, says anyone who really tries can do it, with the right guidance.

Whether you learn it from a guru, a book, or follow a guided practice via an app, one thing is certain, you need to do it now. Meditation helps you disconnect from a stressful situation, it gives answers to burning questions, in fact you even have some eureka moments, says Sondhi.

And its not just the meditation gurus claiming this. Puneet Dwivedi, head of department, mental health and behavioural sciences, at the Fortis Memorial Research Institute in Gurugram, also recommends it to his patients. Meditation enhances the effect of our medicines and counselling. He says people who are stressed or mentally disturbed need some sort of calming exercise to restore the balance of chemicals in the brain, and this can be provided by meditative practices.

That said, you neednt sit for an hour to reap the benefitseven 15 minutes a day will show results. Heres how you can get started.

How to sit

The image of the ideal meditator is one who sits inpadmasana, with hands in amudra. But not everyone is comfortable sitting that way. In fact, the last thing you want is a mind agitated by painthis would eventually be counter-productive. Though there are reasons to sit in the lotus pose, its best in the beginning to sit in a way that your spine can be tall and that will allow you to sit for a longer period of time, says Tursi. A chair is fine, though I dont recommend lying down, she says.

Traditionally, north-east is the ideal direction to face because, as Sondhi explains, it is the direction of sun and light. Facing this side, however, isnt essential.

Morning is the best time for meditation, but Tursi says you can do it in the evening, around 4pm, too. Its the time when most people feel sleepytheir brain has been going all day and they need a break. I find it is far more effective than a cup of coffee.

How to meditate

While it is best to learn from a teacher, there are basic techniques that you can use to enjoy the benefits of this powerful practice. Sondhi says you should pay attention to your breathfocus on just the inhale for 20 breaths and just the exhale for the next 20 breaths. Then, focus on both the inhale and exhale for 20 breaths. After this, breathe normally and observe where your mind is instead of looking for answers to a problem.

Tursi also suggests breathing meditation, which is a bit different: Inhale to the count of 10 and exhale to the count of 15. Do this for 5 minutes and then just observe your thoughts for the next 5 minutes. I tell my students it is best to meditate for a shorter time but do it every day without fail.

What if your mind wanders?

This is the most commonly asked question, and one that actually prevents many from practising meditation. Its assumed that one must close ones eyes and empty the mind of all thoughts. Keep the mind blank.

How is that even possible? By giving your mind a thought to concentrate on, says Sondhi. It could be your breath, a mantra, a prayer, or an affirmation. She explains that meditation is one-pointed focus, so it could be any activity that absorbs your mind completely.

How will it affect your work?

In his book Advice On Dying: And Living A Better Life, the Dalai Lama says that earlier scientists usually viewed the mind as a product of the body. But now certain specialists are beginning to think of the mind as a more independent entity that can affect the body. Taming the mind is essential for a peaceful and equanimous life unaffected by external factors, he says, listing these practices as faith, compassion, single-pointed focus and reflection on emptinessall meditative techniques.

Meditation, when done for a while, gives us the ability to pause, says Tursi. It helps us to put some space around situations so we can respond instead of react. Meditation, she explains, offers us perspective so we can see these are tasks in our day, things that we donot who we are. And this sort of mindset has the potential to change the way you work.

If you do face a stressful situation, Sondhi suggests applying your meditative practice and taking a step back. Instead of focusing on whats making you angry, focus on your breathing to bring yourself to a state of (relative) equanimity.

The last word

When you delve in the world of meditative practices, you will find many options. Theres simple breath meditation,japa with themala, Vipassana, transcendental meditation, yoganidra (to sleep and manifest), to name a few. You may find that you prefer some techniques over othersthis doesnt mean one is better than another, only that a particular type of meditation may suit you better. The best way to find out is if it leaves you in a balanced statenot too lazy or too hyperactive, then it is good for you, says Sondhi.

One word of caution, however: Tursi says meditative practices can be harmful for those with an unstable mind. Like in the case of severe depression or perhaps schizophreniait is not really possible to clearly observe thoughts when the messages are distorted to this extent. That said, she believes meditation can help even in these cases. But I would suggest working closely with a highly skilled teacher.

Dr Dwivedi adds: When people have obsessive-compulsive disorder (OCD) or are schizophrenic, meditation could increase the obsessiveness or hallucinations. These are the only contraindications of this practice that is otherwise very beneficial.

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For mind, body and soul

Some meditation schools

Tushita Meditation Centre, Dharamsala: Learn meditation and Buddhist teachings at the seat of exile of the 14th Dalai Lama.

http://www.tushita.info

Vipassana, across India: A 10-day course done in silence. Vipassana is the form of meditation that Siddhartha Gautam used to become Gautam Buddha.

http://www.dhamma.org

Osho International Meditation Resort, Pune: This new-age meditation centre has courses such as Meditation for Busy People, which is ideal for companies.

http://www.osho.com/meditate

Transcendental meditation, across India: Learn this powerful technique which was popular with The Beatles.

in.tm.org

First Published: Mon, May 15 2017. 06 15 PM IST

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The meditation mantra - Livemint