Audio boffins have come up with an altogether more positive way to influencing train passengers emotions than delays or cancellations do.

Sony and Eurostar have teamed up to create the Sound Menu which provides commuters with the perfect selection of music to get them into the right mood for their journeys end.

The innovative system has been devised with senior lecturer in psychology of music at Keele University, Dr Alexandra Lamont, drawing on a studies into music and mood regulation to recommend five playlists that help travellers prepare, relax and focus on route to their destination.

MORE:Top 10 bizarre but real reasons why your trains have been delayed

These playlists include varying styles and tempos of music to evoke different emotions, and are more about musical types rather than specific songs.

They include dance tracks to psych you up as well as relaxing music to celebrate a job well done.

The Sound Menu is optimised for use with Sonys 1000X wireless noise-cancelling headphones.

Matt Coupe, head of sound, UK & Ireland at Sony, said the music helps commuters to cut out the chaos around them.

He said: We know that music, if listened to in the right way, can be a form of escapism or can help focus the mind.

We saw from research many are unable to relax or fully immerse themselves in music.

MORE:See Erasure singalong at Tube station - what surprise moments have made you smile?

Dr Lamont added: Creating an auditory bubble while travelling, such as through the use of noise cancellation technology, can allow passengers to get more from their journey, helps people block out environmental noise and allows them to focus on the moment or the task at hand.

We know that different music creates different moods, and the traveller can immerse themselves in music that suits or changes their mood to make the journey pass more pleasantly.

Being able to eliminate these noises and replacing them entirely with the sound of your choice leads to an all-round more relaxed experience.

MORE: Commuters get a musical surprise at the train station

Neil Roberts, head of digital at Eurostar, said: Were always looking for ways to improve our passengers journeys, and the new Sound Menu created by Sony offers our travellers a way to get more out of their time on board, whether its focusing on work, or relaxing after a busy day.

The Sound Menu follows a study of 2,000 commuters which found more than a quarter can never fully relax on a journey and 23 per cent complain about being unable to switch off ahead of important meetings.

Nearly 40 per cent of travellers blame noise made by other people for causing them stress, while two thirds say music helps them relax.

The playlist are currently only being trialled on Eurostar trains during April but would you want to see, or rather hear, something similar introduced on Southeastern and Southern trains to help improve your mood? What other things would make train journeys more pleasant? Add your comments below.

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Sony and Eurostar launch Sound Menu so passengers can play ... - Your Local Guardian

It started with a tense, stressed-out dog. The owner of that dog, Daisy, is singer-songwritergnash, best known for the hit, i hate you, i love you. After using medication and consulting with an animal behaviorist, gnash decided to a compose musicto sooth his stressed canine.

Gnashs initial research pointed to reggae as the most calming music for dogs. Digging deeper, he found that certain musical elements, including simpler arrangements and repetitions, provoked soothing responses in dogs.

That sparked a creative project that resulted in a really effective track. Seriously, try this with your anxious, hyper, or unhappy dog.

Crazy, right? Indeed, the effects on actual dogs is pretty remarkable.

Interestingly, gnash was setting out to solve a personal problem with his own dog. But what resulted is a solution that may end up working for millions of dogs. Even the happy ones.

Actually, heres a video that shows the creative process and journey by gnash.

Of course, Gnashs song for daisy has been doing the trick for Daisy. But its also being heavily used for byNo-Kill Los Angeles, a non-kill shelter.

The connection with No-Kill comes from Daisy herself, who is also a rescue. And like many rescues, Daisy exhibits signs of previous stress. We want to ensure that dogs, when they are awaiting adoption, have as good an experience as they can, said Professor Neil Evans, Professor of Integrative Physiology at Glasgows Institute of Biodiversity Animal Health and Comparative Medicine.

Most people adopting from a shelter want a dog that is relaxed and interacts positively. Music can help dogs become less stressed and show their true personality.

Evans also pointed to reggae as a relaxing favorite for dogs. But thats not all. The biggest effects come from soft rock and reggae, Evans noted. Motown, pop and classical music produce lesser effects.

Gnashs release could broaden awareness forthe field of psycho-acoustic therapy for animals. Indeed, music therapy is a powerful and calming force, for dogs and humans alike. It was a powerful experience to watch an entire room full of dogs, and my own rescue dog Daisy, react to this song, said gnash. It was incredible to be able to create music that transcends human emotion and has the ability to connect with these animals on a deeper level.

Accordingly, the next move is to spread this to other rescue shelters. I hope this video and song helps other rescue pet owners comfort their furry friends the same way it did mine.

Calming music for dogs

Continued here:

The Most Calming Music for Dogs Ever Created - Digital Music News

SUNDAY night in the suburbs, I groan, as I walk up the stairs, round the corner and into a restaurant thats completely and utterly not-even-any-tumbleweed-in-there empty. Darn, and I booked, too.

Theres something cringey about booking when theres absolutely no need. As though the staff do that Simpsons laugh ha,ha when they put the phone down.

At the Indian On Skirving Street tonight Im shown to a table, any table, of course, and then because of a schoolboy reviewer error Im immediately abandoned.

I booked for four, you see, but I arrive alone. Genius. Never do that. Ever.

Restaurants havent a clue what to do with people who are waiting for other people so they ignore them. No food order is taken, no drink order even. Meanwhile, the family are dopily trundling around out there. Avoiding texts. Blanking calls. As usual. And Im in restaurant limbo-land listening to Enya or Clannad or trance yoga music on bloody infinite loop, gazing at brick walls, and wooden floors, wondering what this place was before.

A Mexican? Wasnt it once called Eddie Spaghetti? And there are even actual blobs of curry on the menu too. What? Can it get any worse? Yes, it can.

You wont believe this one. A table of seven people have just walked in, all bright and bubbly and enthusiastic. To be fussed over and pampered and no doubt to immediately wake the chef and fill that kitchen through there with their long and complex food orders meaning that even when my lot bother to turn up well still have to wait. And wait. Enough.

Fast forward. Ten minutes into the future. I just panic ordered the whole right hand side of the menu. Its statistically better food. To get ahead of the seven-seater in the kitchen queue, obviously.

The family have finally turned up. Walking in and sitting down, at exactly, precisely, you couldnt make this up, the same moment as the food arrives.

Ooh, this is nice my wife says, gazing around, I love that relaxing music, too. Freshly made poppadoms, where do you ever see that? And this paratha is fabulous, its just been buttered too, and what have they put into the rice, it's so rich?

I kid you not, this is the way the chat goes. No, they say, of course our phones werent off. We were chatting. I could, of course, sit in a fug of middle-aged man huff here.

But actually? Check out this grated cauliflower and peppers, pan fried with Punjabi spices. The shredded salmon, wafts of coriander, cumin and fenugreek, tiny nuggets of salmon, cool soothing peas. Armritsari fish, crisply battered with punchy spices. Aubergine and potato, yet another Punjabi dish where the waft of the just toasted spices sets the appetite racing.

OK, there are points in this meal where we have not got a scooby what we are eating.

Are those the malai kofta or spiced vegetable dumplings in a spiced tomato sauce with cream and yoghurt? More of a texture than a taste, I think.

Is that khoree pakora a must for the table a rare dish made with fenugreek and sharp, tangy yoghurt based sauce? Bit too saucey for me.

If you are not careful, like I wasnt, you can end up with quite a lot of creamy dishes.

Occasionally I think some things could do with a touch of salt, but this is a small plate meal, lots and lots of little dishes filling the table, keeping things interesting.

Many dishes like the aubergine and potato, the cauliflower, are just 4, the fish dishes slide in at 5, you have to flip the menu over to find anything approaching 6 and those are full curries.

The service is fine, too, helpful when we are stuck over what exactly everything is.

Its surprising that the The Indian is so quiet tonight because it is different, interesting and very good value.

I suspect it wont be quiet for long.

Menu: Different, interesting. Lots of Punjabi dishes including kharee pakora, grated cauliflower with peppers 5/5

Service: Thrown by the lone diner waiting for others to arrive on a quiet night, but then relaxed and pleasant. 3/5

Atmosphere: Pleasant bare brick, wooden floors loft feel with lots of that relaxing yoga music. 4/5

Price: Small plates start at around 4 and rarely top 5 overall pretty good value. 4/5

Food: An Indian with a different and authentic twist, packed with Punjabi favourites. 7/10

Total 23/30

The Indian On Skirving Street

5 Skirving St

Glasgow

0141 649 7779

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Ron Mackenna reviews The Indian On Skirving Street, Glasgow - Herald Scotland

When your circadian rhythm is out of whack, your work life can get off kilter as well. It is almost impossible to have a high-performance work day, every day, when you are sleep deprived and your 24-hour cycle is chaotic. One of the best things you can do for your clarity of thought, creativity in problem-solving and calm in the face of business storms, is to sleep adequately and regulate your daily patterns.

Here are four steps to creating regularity and ensuring a high-performance work day:

First, you need about 7.5 hours of sleep every night. Research is clear that people are healthiest and perform at their best both physically and mentally when they get 5 complete sleep cycles in each night. Sleep cycles take about 90 minutes hence the need for 7.5 hours.

If youre trying to hit a deadline or you have a big project that demands extra hours for a short period of time try to get 3 complete sleep cycles or 4.5 hours. That is theamount of sleep you need for your brain to recover, regenerate and consolidate learning from the day.

After you commit to getting adequate sleep, set up a great daily rhythm that both delivers energy and protects that precious sleep time. Capitalize on the fact that we are naturally designed to repeat daily patterns. Setting up great patterns at the beginning and end of the day helps you feel better and work smarter during all the parts in between.

Your body loves consistency. Going to sleep and waking up at the same time every day is good for your brain and body. Consistent times allow your hormones and other chemicals that your organs release to get into a rhythm. If you change that pattern, it takes time for your body to adapt. That is what happens when you fly across time zones and get jet-lagged. Changing your sleep-and-wake pattern changes your bodys circadian rhythms and gives you micro jet lags every day. You feel groggy, your performance drops and your health suffers.

Some of the best performers in business consistently wake up early. Waking up early lets you get a head-start on the day. You wont be bothered by emails or messages. The world is quiet. There is less traffic if youre going to the gym. You can run on empty roads. You can read a book in peace. You can meditate or do yoga. Just get out of bed. Win the battle of the bed!

That is one way to boost your daily performance is to get up a bit earlier than usual. You can then get the important things done for yourself that make you better. And nothing will get in your way. Build your morning routine so that you get up early and do the most important things for you first thing. I recommend that you dont work during this period. This is a time to refill your personal bucket. When you feel full of lifes satisfactions, you have more to give to the business you need to sustain.

So, set up your mornings to do good things for yourself and start the day with the energy you get from honoring your passions.

Once your morning pattern is established, defend the last hour of your day so that you can fall asleep quickly and deeply. Having a routine that allows you to decompress and relax can make a huge difference in your sleep quality. Many of my clients who have trouble sleeping have had stressful days and are also working late into the evenings, right up until they collapse into bed.

Find a calming activity that you love and do it before bed. Ideally, stay away from screens (TV, computer, smart phone the brightness stimulates your brain to stay awake) and from any to-do items that require a lot of mental energy. Read a novel, take a bath, listen to relaxing music. whatever peaceful activities help you wind down.

Protect your time. You will enjoy that hour immensely and benefit from a regular circadian rhythm.

Greg Wells is a scientist, professor and author. He is an expert on human performance in extreme conditions.

See original here:

How to Wake Up Early Without Sacrificing Your Sleep - Entrepreneur

The annual Movin' On festival kicked off on the Blue Band field as students were able to enjoy a night of music before the start of finals week.

The festival featured performances from Zach Wade & The Good Grief, Love and Theft, Clean Bandit, D.R.A.M., All Time Low and Two Door Cinema Club.

Jenna Stoklosa (Arts editor)

Update: 10:43 p.m.

Two Door Cinema Club caps off Movin' On with mix of old, new songs

As the stage lights began to flash at 9:30 p.m., "Two Door Cinema Club" did not start to play. Instead, proving they know how to fire up a State College crowd, the music for Penn States famous Seven Nation Army chant played for a moment instead, as concert-goers rushed from all over the lawn toward the stage.

The headliner began to play as the crowd cheered, hula hoops twirled and the music echoed through the Blue Band Field.

The band moved on to one of its more popular songs, Undercover Martyn, before briefly welcoming the crowd, saying, We're Two Door Cinema Club. Nice to see you.

They're great," Nicole Cramer (sophomore-hospitality) said of "Two Door Cinema Club." I think everyone is really excited, especially because theyre the main band playing.

"Two Door Cinema Club" is an indie rock band with a techno sound, which was reflected in the varying flashes of color that lit up the tall panels behind the band on stage, starting with a flashing neon blue and changing pace to match each song as they shone onto the dancing crowd.

Although "Two Door Cinema Club" was the last band to play Movin On, and a slight drizzle began in the middle of the set, the crowd remained especially enthusiastic as the band announced, We're going to play an old song for you now, proceeding to play, Something Good Can Work.

While the band was not as interactive with the audience as "All Time Low" had been, "Two Door Cinema Club" kept the crowd enraptured with a mix of old and new.

It's a really great time with a lot of great people," audience member Emma Christen (biology) said, "and a great way to end sophomore year."

Clean Bandit plays at Movin On at the Blue Band Fields on April 28th, 2017.

Update: 10:14 p.m.

All Time Low brings nostalgia to Movin' On

Just before 8 p.m., "All Time Low" fans patiently waited for their band to arrive on stage. Casually backstage, members hold red solo cups relaxing as the stage crew is setting up.

The crowd recently descends after the performance from "D.R.A.M" artist of the hit song "Broccoli." The people gathered are shoulder to shoulder basically breathing down each other's necks. Big groups of edger people trying to make their way to the front of the stage looks like a bunch of monkeys in a barrel connected by the arms.

Tiana Perez (Freshmen- Public Relations), never listened to "All Time Low" a day in her life but after the concert, she plans on exploring their music.

"All Time Low," started there set-list with the famous "Weightless" and the crowd is sang along to every word.

Their second song "Lost In Stereo" automatically made phone cameras sky rocket up in the air, as well as the rock sign.

The band spotted a person in a dinosaur concert and demanded that he was brought up on stage. Unfortunately, he didn't make it.

Their new album is coming out soon, so to honor that they performed their new song, a never before played in America, "Last Young Renegade." The crowd responded positively. Some already knew the lyrics.

Jack Barakat mentioned that he partied at Penn State before.

They ended the night with their also classic "Dear Maria Count Me In."

The band gave the same energy that the crowd did.

Amanda Thieu

Update: 7:29 p.m.

D.R.A.M takes center stage at Movin' On

Performing his top hits, including "Broccoli" and "Cash Machine," D.R.A.M. drew in the crowd, as everyone pushed to stage.

The crowd jumped and fist bumped to hits like "Molly Percocet," a song D.R.A.M. covered.

"I wasn't expecting a lot from him," RJ Rawa (sophomore-psychology) said. "But when he came on it was better than I though and I really enjoyed his set."

D.R.A.M. kept the audience waiting, keeping his top hits until the end of his set, where the entire crowd erupted into "Broccoli" kareoke and danced when "Cash Machine" was performed.

All Time Low and Two Door Cienma Club are set to take the stage next at the festival.

Shelby Kaplan

Update: 6:54 p.m.

Clean Bandit makes first trip to Penn State

Clean Bandit continued the Movin On lineup with a set of songs to get the crowd off its feet.

The band is made up of a British trio and formed in Cambridge in 2008. The group consists of brothers Jake and Luke Patterson, along with Grace Chatto. Clean Bandit also brought two other singers and a violinist with them at Movin On.

Clean Bandit is best known for its 2014 hit, Rather Be, but the group saved that hit for last and gradually warmed up the crowd with a few lesser-known gems and a new single.

The band started off the set with the empowering, Stronger, moving into a performance of their new single, Symphony, which features Swedish singer Zara Larsson on their 2017 album So Good.

Jessie Reynolds (freshman-education) said that she enjoys that Clean Bandits music offers her the opportunity to dance.

"Their music is really really fun and upbeat, I feel like its the kind of music thats fun for a concert when theres not really down time and youre always dancing.

A touring member of Clean Bandit sings at Movin On at the Blue Band Fields on April 28th, 2017.

Clean Bandits songs have a unique, mixed sound, due to the combination of modern electronic instruments and the more traditional, classical sound of the violin, as the Patterson brothers are gifted in the electronic pop style, while Chatto is a classically trained musician.

Jacklyn Kirchner (freshman-psychology) said that she the strong bass beat that reverberates throughout most of Clean Bandits repertoire.

Im a really big fan of house music, Kirchner said. And when the bass is really going, you can feel it in your chest.

Though Clean Bandit has previously performed in the States, Chatto said to the crowd that their set at Movin On marked their first visit to this area of the country. Judging from the roar of the crowd that erupted at the beginning of each of their songs this evening, they seem to have made a lasting impression on Pennsylvania.

Katie Mihelarakis

Update: 5:19 p.m.

Country band Love and Theft continues to energize Movin' On crowd

Capitalizing on the energy of Zach Wade & the Good Grief, country band Love and Theft took the stage just 15 minutes later.

Although initially trying to continue the more relaxed atmosphere the previous band left with songs like "Candyland," and its new album song "Love Wins," the band used songs like "Runaway" to inject energy into the crowd.

The band even covered Johnny Cash's "Folsom Prison Blues" in which vocalists Stephen Barker Liles and Eric Gunderson introduced members of the band which had people even doing the Cotton-Eye Joe dance in the field in front of the stage at one point.

"I think it's pretty cool they brought country to Penn State," Lauren Ebel (sophomore-agriculture science) said. "They usually play hipster, rock and it's cool they brought some pop country."

After congratulating the seniors on reaching graduation, as both Liles and Gunderson admitted they were college dropouts and "did things they shouldn't have" while they attended school, the band transitioned appropriately into "Night That You'll Never Forget."

After the final songs in their 45-minute set, which also included a cover of "Free Fallin'" by Tom Petty, their song dedicated to addiction called "Whiskey on My Breath," and their final song "Angel Eyes" that pulled people to their feet, Love and Theft left stage to thunderous applause.

"I haven't seen them live anywhere else, but I love their music," Julia Mauro (senior - nursing) said, adding Love and Theft was a good second act. "They sang a good set. They sang most of the songs I expected them to sing. I was happy to see more country artists here."

Stephanie Panny

Stephen Barker Liles, half of the country duo Love and Theft, plays at Movin' On on the Blue Band Fields on Friday, April 28th, 2017.

Update: 4:13 p.m.

Zach Wade and the Good Grief hypes up crowd in opening act

Zach Wade and the Good Grief, which beat out several other bands in the audition process, wrapped up their opening Movin' On set in 30 minutes on Friday afternoon.

The Altoona-based group opened up with "Halfway Man," which had a rock-vibe feel to it before transitioning into "The Bitter End."

With an energetic tempo and folk, pop and rock style, the band continued to hype up the crowd.

The group also performed styles reminiscent of bands like the Goo Goo Dolls and other early-2000s bands. The group also performed "Something Happened," which was dedicated to the musicians' friend, Brent Kling, who died in December.

Wade and his band expertly blended rock, pop and country into their songs and created a vibe so relaxing it continued to draw smiles, head bobs and applause from the initial crowd.

Link:

Two Door Cinema Club caps off Movin' On annual Penn State music festival - The Daily Collegian Online

Hundreds of glamorous guests made the most of the hottest tickets in town lastnight for the VIP launch party for LIV Organic and Natural Food Market. Well-known faces mingled with business leaders and key invited guests at theglittering bash, held at the stunning new Bold Street site.

In keeping with LIVs healthy but tasty lifestyle offering, guests were treated todelicious mocktails and canapes, with a focus on fresh produce and the best localsuppliers.

A live pianist ensured that the party went with a swing, while suppliers were onhand to showcase some of their outstanding ranges of food, drink, beauty andlifestyle products on offer at the ethical department store.

Proving to be a huge hit in the heart of the citys booming food and drink quarteron Bold Street, LIV opened earlier this monthafter a 1 million investment and hasalready wowed customers, offering the expertise of specialist independentretailers with the convenience of a department store.

Inside the Art Deco grandeur of Radiant House, LIV boasts a spectacular 10,000 sqft market area, as well as a light and bright 50-seat eatery, and a large featurewall artwork, celebrating Liverpools world famous sights.

Friendly and welcoming, LIV is the new venture from Knowsley-based Healthy FoodSupplies. It puts customers at the heart of everything it offers, making sure thatproducts are high-end but not elitist, truly offering something for everyone.

LIVs Ashleigh Coleman says: The feedback we have had so far has been reallywonderful to hear, from delight in the design, to how friendly our staff are.Everyone has made us feel so welcome.I am delighted that so many people have been able to enjoy tonights launch partyand we look forward to welcoming them back in the weeks to come.

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WATCH: Hundreds check out Liverpool's brand new organic food store, LIV - The Guide Liverpool (press release) (blog)

Meditation has been shown to be an effective way to wind down and get to sleepsomething that's especially useful after a harried day of work. Mindfulness techniques have been shown to improve sleep quality, fatigue and insomnia in people who have trouble sleepingpossibly by helping them relax more and let go of stress.

A body- scan meditation, demonstrated at the link below, provides a way to help you tune in to the tiny tingles, throbs and thrums that you often don't even notice. It can last anywhere from one to 20 minutes, and it's easy to do while lying in beda perfect precursor to sleep. Here's how to do it: lie down or sit still in a chair with your eyes closed, and begin to take inventory of the sensations in each part of your body , starting at your toes and traveling up from there.

Jon Kabat-Zinn , a leader of modern mindfulness research and professor emeritus of medicine at the University of Massachusetts Medical School, says it's a good way for people to release tension they don't even realize they're experiencing.

Read the original here:

This Quick Meditation Helps You Let Go of Stress and Sleep - TIME

[Gong]

Silence. No movement. No stress. No worries. Just Silence.

My eyes are closed. I listen to the rain on the roof. A car passes by.

[Gong]

I hear the wind in the trees. Why are my shoulders shrugged? Relax them.

[Gong]

30 minutes of silence have passed, and the students of UNDs Qi Gong class is continuing their practice of mediation.

Every Monday at 4:45 p.m., this group of meditators gather at the Lotus Meditation Center just across the street from the Memorial Union. Some of those involved are university faculty, employees and students. Open to all; free from cost and stress.

Janet Rex normally leads the class and she says the almost two-hour session helps participants relax both physically and psychologically.

Its working with life-force energy, so youre working energy in your body, Rex said. The exercises are really good, because you really can feel the energy. It just improves the flow.

Physically, the exercises are meant to relax the muscles and regain and control the energy of the body. The first 45 minutes of the class consists of these physical exercises. The class follows along to a video specializing in Qi Gong meditation.

Qi Gong goes against the natural flow of society, according to the video played during the class. Try to find that balance in physical relaxation, mental vitality and emotional tranquility.

The instructors of the course try to reflect on these teachings and apply them to daily life.

The important thing with the mediation is that we are putting some focus on the body, Rex said. So often in life were not even noticing we have a body. So we want to be very present in our life; we want to notice our body present in the world.

When the physical exercises are complete, participants sit around a circle either on benches or on pillows and practice half an hour of mindful meditation in silence. Rex said she reminds the class to have a relaxed posture and to focus on the breath.

Youre not trying to control thoughts in a way thats harsh. Just say let those thoughts go by and return to the breath, Rex said. That helps to deepen concentration and it works within mindfulness and meditation.

The sound of the gong indicates the beginning and end of this section of the meditation.

The third and final segment of the night is a book circle where the class reflects on a book normally about mindfulness and mediation.

Qi Gong is more associated with Daoism where the silent mediation is more associated with Buddhism. With these two ideologies influencing the practice of the class, the books switch between the two.

The book the class is discussing now is called Eight Mindful Steps to Happiness, which is a Buddhist teaching.

The origins of the class go back to Tamar Reed, a former UND music professor. Rex said Reed was getting more into meditation for herself, but later realized the university could benefit from free sessions on mediation. She had been an instructor for the course, but has given the role to other members as of late.

So she put up the money to build the Lotus Meditation Center, so thats why we have it, Rex said.

While the class may seem small, the group does more than one may expect. The group has a regular following of participants who not only join for the Monday night session, but they also join the Wednesday noon classes that are only half an hour.

On top of the regular weekly classes, there are also weekend retreats that the class organizes. These retreats include speakers from the larger Midwest cities and Canada.

These classes are free and open to anyone who wishes to participate. While, for now, they meet in the Lotus Meditation Center, they are looking to move into the basement of Swanson Hall in the not too distant future.

[Gong]

Jacob Notermann is a staff writer for the Dakota Student. He can be reached atjacob.notermann@und.edu

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Necessary Meditation - UND The Dakota Student

Meditation is practiced by almost every religion in the world. Many people meditate in the mornings to clear their mind before going to work. Meditation only works if you truly believe in it without a doubt. There are different types of meditation and can be split into 3 categories. These categories are determined by the way you choose to meditate or the type of meditation you do, focused attention, open monitoring and effortless presence.

According to live and dare blog by Giovanni Diestmann, Im passionate about helping people develop greater self-awareness and mastery over their mind and life. This is the motivation behind this blog. I think its a great source if you are just beginning your spiritual journey. This site offers general knowledge of meditation in a variety of practices learned from masters and teachers alike overtime. This blog offers help if you need more guidance while experimenting with these practices. One of the practices that worked for me were Metta meditation, or the loving kindness meditation this comes from Buddhist traditions, more specifically Tibetan and Theravada lineages. Mett means benevolence, loving-kindness, friendliness, amity, good will, and active interest in others. It is the first of the four sublime states, and one of the ten prams from the Theravda school of Buddhism. To practice this form of meditation you must relax preferably in a meditation position. Close your eyes and imagine whole hearted feelings of kindness and benevolence. First to ones self, then towards others, and finally to the universe.

By practicing this form of meditation Mathieu Richardss has reached the largest capacity for happiness ever recorded. According to the Daily mail Neuroscientist Richard Davidson wired up the monks skull with 256 sensors at the University of Wisconsin as part of research on hundreds of advanced practitioners of meditation. The scans showed that when meditating on compassion, Ricards brain produces a level of gamma waves, linked to consciousness, attention, learning and memory. According to Davidson The scans also showed excessive activity in his brains left prefrontal cortex compared to its right counterpart, giving him an abnormally large capacity for happiness and a reduced propensity towards negativity, researchers believe.

Meditation is one way you can escape all your problems and be peaceful in that moment. Through these practices I have grown spiritually and mentally healthy. I also learned to take the time needed to focus on what is important in life rather than the petty little things that often consume your thoughts.

More:

Meditation and Preparing for Final Exams - The South Texan

Ryan Anderson played four seasons for the Alabama Crimson Tide, though his career did not take off until his junior and senior seasons. In those two years, Anderson combined for 14.5 sacks and 30 tackles for loss.

Looking back at his biggest games is a fun excercise to see the 6-foot-2, 253 lbs., linebacker at his best.

No. 3

No. 2

No. 1

Bonus: Anderson scored one touchdown in his career. It came in the College Football Playoff game against Washington. He grabbed an interception and rumbled 26 yards for the TD. Notice a trend? In big games, Anderson delivers.

<<>>

Want more Redskins? Check out@JPFinlayCSNfor live updates orclick here for the #RedskinsTalk Podcast on iTunes, here for Google Play or press play below. Don't forget to subscribe!

Alabama dominates college football in a way few teams ever have. In the last two seasons, the Crimson Tide has lost just twogames, winning one national title and narrowly missing a second.

The strength of 'Bama, year after year, is their defense. Nick Saban coaches it, Nick Saban knows it, and Nick Saban demands the best from his players.

Oddly, however, a few recent Alabama defenders drafted to the NFL have not produced. Or at least their production did not match their draft status.

It's not too hard to pick names that fit that perception. Rolando McClain. Terrance Cody. Dre Kirkpatrick. And at running back, Trent Richardson didn't help.

Still, the Redskins invested heavily in the Tide during the 2017 draft. Their top two picks played for Saban's defense last year, and Washington coach Jay Gruden does not buy any part of the perception that 'Bama products regress in the NFL.

"I dont see any negative whatsoever with them going to Alabama," Gruden said late Friday night.

The 'Skins selected Jonathan Allen in the first round and Ryan Anderson in the second. Both guys started on the Tide's front seven, and both players dominated.

"They come there and they are well coached. Anytime you watch college football, and you watch other defenses, no disrespect, and then you flip on an Alabama game, its different," Gruden said."The speed is different. They are well-coached, they are in their gaps, they play hard, they play physical, and thats from Week 1 until the end. That has to appeal to you as a coach. They are using their hands, they are physical, they are chasing the ball, they are running to the ball."

The perception, right or wrong, has two main positions. The first is that the Alabama defense looks so good because it is full of five-star recruits. When everyone is good, or great, on the college level, it's hard to truly judge any singular player's game tape. The second is that Saban is so exhausting, so demanding of his players, they arrive to the NFL with too many reps.

For those around the NFL, both theories are laughable. Pro scouts know game tape. How else can they judge a future first rounder when he matches up against a walk-on? And for every alleged 'Bama bust, think about Haha Clinton-Dox or Landon Collins or C.J. Mosley or Dont'a Hightower.

Might some Tide players get overdrafted because of their success and high profile? That's a different conversation. What's certain is the Redskins are quite confident in both of their Alabama draft picks.

"We know they are both highly intelligent guys. They understand football, understand Xs and Os and they both play very hard with a high motor and they are well-coached."

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Coming into the offseason, there was plenty of talk coming from the Redskins organization that the team needed to upgrade the defense. Those who have been following the team for a while have heard this for many years now. However, usually the talk is just that, with more draft capital and free agency money going to the offense year in and year out.

But this year things are different.

The lions share of free agent spending went to the defense. They added linemen Terrell McClain and Stacy McGee, linebacker Zach Brown, and safety D.J. Swearinger. Now they have started off their draft with a laser focus in the defensive side of the ball.

RELATED: Redskins add cornerback with first round talent, but injuries pushed him to the third round

In the first round, they were delighted to take Jonathan Allen, the top-rated defensive lineman on their board. In the second round they went with outside linebacker Ryan Anderson, a teammate of Allens at Alabama. Then in the third round the pick was cornerback Fabian Moreau out of UCLA.

Its been 20 years since the Redskins have gone so heavy with defensive picks at the top of the draft. Not since 1997 have they taken defensive players in the first three rounds of the draft. That year they took DE Kenard Lang, LB Greg Jones, and LB Derek Smith in rounds one, two, and three, respectively.

We will see how much impact the three draft picks have on the defense and, as Redskins fans have learned over the years, an influx of free agents on defense doesnt guarantee improvement on that side of the ball.

But at least the Redskins organization is putting its money, and its draft picks, where its mouth is and that has be considered a positive development.

MORE REDSKINS: Redskins make it two Alabama defenders in the 2017 draft class so far

Stay up to date on the Redskins! Rich Tandler covers the team 365 days a year. Like his Facebook pageFacebook.com/TandlerCSNand follow him on Twitter@Rich_TandlerCSN.

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3 biggest games of Ryan Anderson's Alabama career - CSN Mid-Atlantic (press release) (blog)