If it always feels like you can predict the upcoming full moon just by sensing the vibes in the air, then you may not need the Moonly app, but youll definitely still enjoy it.

This wellness-meets-astrology app, which has over 6 million downloads, offers a host of healing practices based on the ebbs and flows of the lunar calendar. Since each phase of the moon has a unique energy, the idea is to keep track and navigate your day accordingly.

Moonly offers rituals and practices to follow, like tarot readings and morning affirmations, as well as personalized recommendations based on your astrological birth chart, including whether you should cut your hair, make big decisions, or even go on a date on a particular day.

To say this app has a lot going on is an understatement. It also has a guided meditation library, a dream analyzer, and built-in articles you can read to brush up on your astrology knowledge, tarot skills, and more.

Ive been unpacking the app for a week, and I still feel like I spot something new every time I open it up. Keep reading below for my honest review of Moonly, including my favorite features so far.

The Moonly app helps you tune into the monthly rhythm of the moon, which is said to impact how you feel.

For example, a new moon can be an energizing time, which means you might want to manifest or set new goals, while the full moon brings about a sense of resolution and release. When you pay attention to the phase of the moon thats occurring on a given day, you might be able to better harmonize your life.

Theres also a practice section within the app where you can flip through virtual tarot cards or reveal your daily rune. The idea is to ask the tarot cards or runes a question, and then analyze what they reveal.

From there, you can head to the healing tab, which is where youll find dozens of sound-based and guided meditations. Theres everything from relaxing rain sounds and crystal singing bowls, green and white noise, and even meditations to help alleviate anxiety, address trauma, and express gratitude.

The app also includes a wisdom section thats packed with mini-articles about seemingly every topic within the holistic wellness realm, including aura cleansing, healing breath and pranayama, full moon rituals, chakras, aromatherapy, and even gardening based on the lunar calendar.

This app is absolutely mind-boggling at first glance. Even though it has a beautiful interface and mystical graphics, it also has a ton of content. Thankfully, the moon phase is listed right at the top of the screen above the chaos.

This is where youll find a little lunar forecast for the day ahead. For example, on March 6 there was a waning moon in Sagittarius, which brought with it a sense of curiosity and a craving for excitement. Funnily enough, I actually felt inspired to go to a comedy show that night with friends, even though it was a dark and rainy Wednesday.

Today, on the other hand, theres a more low-key waning moon in Capricorn, which might explain why I will absolutely be staying in.

Below the moon phase info is a Daily Activity and Personal section based on your birth chart. To unlock this feature I paid $14.99 and entered my birthday and birth location into the app. Once I did, I got my natal chart and a wealth of knowledge about who I am according to the stars.

Turns out my birthday landed near a full moon, which means I have bright moon personality traits. If the moon is fully illuminated when youre born, it can mean that it has a stronger influence on your chart.

Since the moon represents emotions, it can also mean that youre sensitive and emotionally intelligent. And if you feel out of whack, it means harmonizing your practices with the moon can help set you right again. Ive tried a lot of astrology apps, and yet this was my first time learning about the moon and how it impacts my chart.

Paying for a birth chart also gave me access to personal daily tips, including whether its a good time to cut my hair, go on a date, or change something for my health. Today, my chart is telling me that its a good day to rest and enjoy some self-care and that I should avoid doing anything beauty-related, so Ill take the hint and try not to trim my bangs.

While its always nice to have some astrological guidance to get through the day, one of my favorite parts of Moonly has been the brand-new dream analyzer feature.

Once you scroll past the lunar phases, youll eventually come across a little animated bunny called Moody who presides over a text box. This is where you can type out your dream, which is then immediately processed by artificial intelligence.

After having a particularly interesting dream the other night, I woke up, immediately typed in the details, and an explanation popped up that actually did shed a lot of light on what was going on in my brain. It was like a little digital dream debrief.

Beyond that, Ive been having a good time flipping tarot cards, learning more about runes, and reading my daily affirmations. Today mine says, I let go of the need to criticize myself and thats always good advice.

Many features within Moonly are clickable, so you can tap the screen to learn more. The tarot section, for instance, explains how to read your tarot cards within a three-card spread and it explains what tarot is, the history, and the meaning of the major and minor arcana, all using beautiful graphics.

Remember when I said Moonly has a lot going on? Weve talked runes, tarot, dream analysis, and lunar phases, and I havent even gotten to the Healing tab.

I actually find myself gravitating here a lot, since it has countless meditations with intriguing titles like Comfort and Peace and Earth Kingdoms Unification, which promises to help you tune into the planet.

Other options include sound healing and mantra chants, shadow work, instrumental pieces with gongs and flutes, yogic voices speaking on gratitude and self-love, nature sounds, and more.

Ive been playing relaxing bird sounds in the morning, a white noise recording when I need to concentrate, and gentle rain sounds to create a cozy atmosphere at night.

I also like that the spoken guided meditations, while the tiniest bit cheesy, have helpful messages, like Meeting Your Inner Child and Clearing Unconscious Patterns. The other morning I laid on my yoga mat and listened to one called Gift of the Present and it did help me to feel more grounded.

Moonly has a lot of content, so it feels like you can use it every day and never run out of things to do. IMO, thats a good thing for an app that requires you to pay for a lot of its features.

To test the app, I spent $3.99 for a monthly subscription and $14.99 for a birth chart, but it does feel like Ive been getting my moneys worth.

After trying it for a week, Id say Moonly is a good astrology app to download if youre into all things esoteric, especially if you want to learn more about tarot, moons, and mantras, while also putting them into practice. Nothing beats starting the day with a few positive words.

Personally, Ive been loving the lunar phase calendar, which seems to accurately explain the energy of the day. I also love the dream analyzer, which I find to be just as cute as it is helpful. For that alone, Ill be keeping Moonly on my phone.

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I wake at 6:45am. Then I spend the first 15 mins on my morning ritual after which I get myself and my kids ready for the day.

The first thing I do every morning is just after I wake up, I meditate in bed to connect with myself, my body and my soul. A healthy body and mind are very important to me. I do a gratitude ritual each morning, I shut myself down for about 5 minutes and focus on the things Im grateful for that day. The ritual helps me to feel lighter and gets me ready for a day with full of energy.

My morning routine is after meditating, I like to visualize how I want to feel throughout the day. It really gives me something special as it sets the tone and energy of my day and makes me feel positive and grounded. I also always make my bed in the morning and afterwards, I like to take a shower, going from hot to cold at least 4 times. I also train with a personal trainer twice a week.

I cant go to work without starting the day with my kids, having breakfast with them, and taking them to school. It nourishes my feeling of home and love.

The self-care tool I use every day is meditation and visualisation. And I try to take a walk twice a day, especially after lunch when I can.

The best part of my day is when I come home and spend time with my husband and kids after a busy workday. But I also really enjoy having focused meetings, to create together and finetune progress to reach our goals. This gives me lots of energy.

After a long work week, I destress by spending time with my family. Every Sunday we practise gratitude together, we hold hands and tell each other what we are grateful for.

The most challenging part of my day is the afternoon. Often I dont have enough time to finish what I want to and at the same time cant wait to see my kids for dinner and bring them to bed.

Before I go to bed, Ill put my phone away half an hour before I go to bed, and I also love to end my day with a candle meditation. By staring into the flame and releasing the day it increases the amount of melatonin. Right before I go to sleep, I sit quickly, and I practise breathing and gratitude as this really helps me to put the daily stress away.

My go-to comfort meal is Im a vegetarian so vegetarian Pad Thai.

When I need a moment to myself, I try to take at least 5 minutes a day for my meditations and gratitude and when I need to reflect, I like to take a walk.

Everyone should try face yoga! A healthy lifestyle is important for your skin. We all know that exercising is good for your health, but another form of exercising, namely face yoga, is also a fun and effective skincare routine. Furthermore, while focusing on my skincare routine I meditate in a way of being kind to my skin and really focus on positivity. How weird it may sound, what really made a difference for me is to treat your skin with some gratefulness. So, a tip I would like to share is to have good thoughts for your skin. We always have comments and see the imperfections, but dont forget to be grateful for the skin you have. Start or end your day with giving your skin some love and compliments. I tried it for a period, and it really worked, so it is part of my daily routine now.

Photography by Rituals.

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Wellness Diaries: Niki Schilling, Rituals Director of Innovation and Sustainability - image.ie

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Feb 19, 2024

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For Todays Quote, we have picked Chapter 17, Verse 3. This verse talks about how a persons faith makes them what they are, and it says, sattvnurp sarvasya hraddh bhavati bhrata hraddh-mayo ya puruho yo yach-chhraddha sa eva sa

The faith of all humans conforms to the nature of their minds. All people possess faith, and whatever the nature of their faith, that is verily what they are.

Where we decide to place our faith and what we choose to believe in practically shapes the direction of our life. Those who develop the conviction that money is of paramount importance in the world spend their entire life accumulating it. Those who believe that fame counts more than anything else dedicate their time and energy chasing political posts and social designations. Those who believe in noble values sacrifice everything to uphold them.

"It's your outlook on life that counts. If you take yourself lightly and don't take yourself too seriously, pretty soon you can find the humor in our everyday lives. And sometimes it can be a lifesaver." Betty White.

Send this Gita Quote to your family and friends on WhatsApp, Facebook and positivity and motivation.

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Morning Messages from Bhagavad Gita about Human Faith Conditioning Them - Times Now

Welcome to a journey of self-improvement and motivation inspired by the legendary investor and philanthropist Warren Buffett. Often regarded as one of the most successful investors in history, Buffetts insights extend far beyond finance. His life and teachings provide a blueprint for living a life filled with achievements and no regrets.

In this article, we delve into eight fundamental challenges that encapsulate Buffetts philosophy. These challenges are not just about financial success but are geared toward personal growth, effective communication, and building a life rich in wisdom and relationships. Lets explore how embracing these principles can transform your approach to life and lead you toward a path of fulfillment and purpose.

Here are eight challenges that you can take that will lead to no regrets in life, inspired by Warren Buffetts teachings:

These challenges, guided by Buffetts wisdom, can lead to a fulfilling and regret-free life, especially when aligned with personal growth and what motivates you.

Keep reading for a deeper dive into what he means by each of these lessons.

The first and foremost challenge is investing in yourself. Buffett famously said, The most important investment you can make is in yourself. This means dedicating time and resources to your education, health, and personal development.

Buffetts success results from his self-education, mentors, investment strategies, and commitment to continuous learning. Whether taking courses, reading extensively, or staying physically and mentally fit, investing in yourself sets the foundation for personal and professional success.

Effective communication is a key to success in both personal and professional life. Buffett once remarked, If you cant communicate, its like winking at a girl in the dark nothing happens. This challenge involves honing your ability to express ideas clearly and persuasively.

If you ask Warren Buffett about the secret of his success, he may well credit the $100 Dale Carnegie speaking course he took many years ago. Developing good public speaking skills can increase your future earnings by 50%, Buffett once told a Columbia Business School audience. [1]

Buffett practices this by writing annual letters to Berkshire Hathaway shareholders, breaking down complex investment concepts into understandable language. Improving your communication skills can lead to better relationships, more precise decision-making, and increased influence.

Warren Buffett emphasizes the importance of saving and financial discipline. He advises, Do not save what is left after spending, but spend what is left after saving. This challenge concerns understanding the value of saving and managing your finances wisely.

Its not just about earning a lot of money but also about developing the financial discipline to convert that earned income into savings and investments so you build a net worth. You can build a secure financial future by prioritizing saving and investing wisely, just as Buffett has.

Buffett teaches the importance of understanding and managing risks. He believes, Risk comes from not knowing what youre doing. This challenge involves learning to take calculated risks.

Its about making informed decisions, not just in investments but in various aspects of life. Buffetts success is partly due to his ability to assess and mitigate risks. Navigating risks wisely can lead to significant rewards and prevent unnecessary setbacks. Consider the risk-to-reward ratio in any investment, business, or life choice. Fully educate yourself on the risks before making big decisions.

Integrity is a cornerstone of Buffetts philosophy. He asserts, It takes 20 years to build a reputation and five minutes to ruin it. This challenge is about practicing integrity in all aspects of life.

Buffetts impeccable reputation is a testament to his steadfast adherence to integrity. Maintaining integrity is crucial for long-lasting success and respect, whether in business dealings or personal relationships.

Buffett is a proponent of long-term thinking. He advises, Someones sitting in the shade today because someone planted a tree a long time ago. This challenge concerns focusing on long-term goals and not being swayed by short-term setbacks or distractions.

Buffetts investment strategies are based on long-term potential rather than short-term gains. Cultivating a long-term mindset can lead to sustained success and fulfillment. A growth mindset allows you to see what is possible long-term, while a fixed mindset keeps you trapped in your current situation.

Buffett attributes much of his success to his reading habit. He once said, Read 500 pages like this every day. Thats how knowledge works. It builds up, like compound interest. This challenge encourages you to embrace the habit of reading.

Whether its books, newspapers, or reports, reading expands your knowledge, perspective, and understanding of the world. Incorporating reading into your daily routine can be a game-changer for personal growth. Reading allows you to learn quickly what the author took a lifetime of study to understand. Reading a great nonfiction book is one of the best investments of time and money you can make.

Finally, Buffett highlights the importance of building and maintaining solid relationships. He believes, Its better to hang out with people better than you Pick out associates whose behavior is better than yours, and youll drift in that direction.

This challenge is about valuing and nurturing relationships, both personal and professional. The support, guidance, and opportunities from strong relationships are invaluable. Buffetts success is partly due to his strong network of mentors, business partners, and colleagues.

Embarking on a path inspired by Warren Buffetts challenges is not just about adopting a set of practices; its about fueling a journey toward lasting motivation and personal fulfillment. Each challenge, rooted in Buffetts wisdom, catalyzes transformative growth and enduring success.

Integrating these challenges into your life creates a synergy that propels you forward. Each aspect feeds into another, creating a growth, achievement, and motivation cycle. By embracing Buffetts wisdom, youre not just setting yourself up for success; youre fueling a journey rich in learning, fulfillment, and an unwavering drive to achieve your best life.

Embarking on these eight paths, inspired by Warren Buffetts wisdom, paves the way for a life rich in accomplishment and devoid of regret. These principles are not just strategies for financial success but are guidelines for a well-lived life.

They encourage us to grow continuously, communicate effectively, manage our resources wisely, make informed choices, live with integrity, plan for the future, seek knowledge relentlessly, and cherish our relationships. By integrating these values into our daily lives, we can navigate our journey with confidence, purpose, and a sense of fulfillment that transcends material success. You can live a life thats not only successful but also meaningful and regret-free.

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8 Challenges You Should Take To Have No Regrets In Life: Warren Buffett (Motivation) - New Trader U

Summary

Machine Learning (ML) is a transformative force in todays technology landscape, influencing a wide array of sectors and daily activities. At its core, ML utilizes algorithms and statistical models to allow computers to perform tasks without explicit instructions, learning from data. The field encompasses various learning types, including supervised, unsupervised, and reinforcement learning, each catering to different applications and challenges.

From enhancing personal convenience to revolutionizing industries, machine learning applications are vast and varied. This article explores ten everyday use cases of machine learning, showcasing its importance and ubiquity in our daily activities.

Virtual Personal Assistants (VPAs) represent a major leap in how individuals interact with digital devices. By leveraging advanced natural language processing (NLP) and machine learning algorithms, these assistants can understand and execute a wide array of tasks based on verbal or written instructions. Their evolution began with simple pattern-matching programs like ELIZA in the 1960s, and has since progressed to sophisticated systems capable of engaging in natural conversation, learning from interactions, and even performing tasks without explicit commands. Todays VPAs, integrated into smartphones, smart speakers, and various online platforms, offer unprecedented convenience and efficiency in managing daily routines, accessing information, and controlling smart home devices.

Recommendation systems are integral to enhancing user experience on digital platforms by suggesting products, services, or content based on user preferences and behavior. These systems utilize complex algorithms analyzing past behavior, similarities between users, and item attributes to predict and present the most relevant suggestions. Their application spans various sectors, including e-commerce, streaming services, and social media, significantly impacting decision-making and discovery processes.

Also Read: Deep Learning vs Machine Learning vs Artificial Intelligence: A Beginners Guide

Email filtering and spam detection technologies are essential for maintaining the integrity and usability of email communication. By utilizing machine learning and NLP, these systems can identify and segregate unsolicited or harmful content from legitimate messages. This not only protects users from potential threats like phishing and malware but also improves productivity by reducing clutter in the inbox.

Social media platforms use machine learning algorithms to curate and prioritize content in a users feed, aiming to enhance engagement by displaying posts, news, and advertisements likely to be of interest. These recommendation systems analyze user interactions, relationships, and content preferences to create a personalized experience, keeping users informed and engaged with relevant content.

The banking sector has significantly benefited from machine learning in detecting and preventing fraudulent transactions. By analyzing patterns of behavior and transaction data, algorithms can identify anomalies that may indicate fraud, reducing financial losses and safeguard customer assets. These systems can quickly adapt to new fraudulent techniques, ensuring banks and their customers are always a step ahead of potential threats.

Smart home devices leverage machine learning algorithms to enhance the convenience, efficiency, and security of living spaces. These intelligent systems learn from users behaviors and preferences to automate tasks such as lighting, temperature control, and security monitoring. By analyzing data collected from interactions and sensors, machine learning enables these devices to predict users needs and adjust settings accordingly, providing a personalized and adaptive home environment.

Also Read: Top 10 Machine Learning Projects In 2024

Traffic and navigation systems powered by machine learning significantly improve travel efficiency and safety. These systems analyze vast amounts of data from various sources, including GPS devices, sensors, and historical traffic patterns, to provide real-time traffic updates, optimal routing, and predictive traffic flow models. Machine learning algorithms can identify patterns and predict potential bottlenecks, suggesting alternative routes to minimize travel time and avoid congestion.

Language translation services have been revolutionized by machine learning, breaking down language barriers and facilitating global communication. These services use neural machine translation (NMT) techniques that learn from vast datasets of translated texts to produce more accurate and contextually relevant translations. Machine learning enables these systems to understand nuances, idioms, and cultural specificities, providing translations that are not just literal but also contextually appropriate.

Health and fitness trackers use machine learning to provide insights into users physical well-being and activity levels, promoting healthier lifestyles. By analyzing data from sensors tracking heart rate, steps, sleep patterns, and more, these devices offer personalized recommendations, activity tracking, and health monitoring. Machine learning algorithms process the collected data to identify trends, set goals, and even detect potential health issues early, encouraging proactive health management.

Autonomous vehicles represent a pinnacle of machine learning application, combining sensors, data, and advanced algorithms to navigate safely without human intervention. These vehicles analyze real-time data from LIDAR, radar, cameras, and GPS to understand their environment, make decisions, and learn from encounters. Machine learning enables these systems to recognize traffic signs, avoid obstacles, predict the actions of other road users, and continuously improve driving strategies through experience.

Also Read: Top 10 Must-Have Machine Learning Skills

Looking ahead, the integration of ML with emerging technologies like quantum computing, augmented reality, and personalized medicine promises to unlock even more profound changes in how we live and work. Ethical AI, federated learning, and enhanced natural language processing are just a few areas where MLs future developments hold exciting potential.

In conclusion, ML is not just a technological advancement but a facilitator of future innovations and improvements in various aspects of life. Its ability to learn and adapt makes it a pivotal element in the ongoing evolution of technology, offering endless possibilities for enhancing efficiency, understanding, and human capabilities.

The journey into the world of Machine Learning is ongoing, and its continuous evolution promises to bring further advancements and opportunities for innovation. As we delve deeper into ML, we are not just observers but active participants in shaping a future where technology enhances every aspect of our lives.

What is Machine Learning?

Where is Machine Learning Used?

How Does Machine Learning Enhance Security?

What Role Does Machine Learning Play in Transportation?

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10 Everyday Use Cases of Machine Learning - Blockchain Council

Picture a computer that doesnt just crunch numbers, but juggles possibilities like a cosmic circus. Thats the essence of quantum computing, a realm where the bizarre rules of the quantum world unlock mind-bending computing power. Buckle up, because were about to embark on a journey through superpositions, qubits, and the potential to rewrite the future of technology.

But before we blast off, lets set the scene. Imagine a normal computer bit like a light switch. Its either on (1) or off (0) simple, right? Now, enter the quantum realm, where things get a little weirder. Here, qubits are like those fancy dimmer switches. They can be on, off, or anywhere in between, all at the same time! This weirdness is called superposition, and its the key to quantum computings superpower.

So, how does this magic translate to superpowered calculations? Imagine trying every combination of a lock at once. Thats kind of what qubits do for certain problems. They can explore multiple solutions simultaneously, making them incredibly fast for tasks like:

But this journey isnt without its twists and turns. Quantum computers are still in their early stages. Think of them like the first, clunky computers of the 1940s lots of potential, but not quite ready for your daily tasks. Right now, theyre mostly used for research and development, with companies like Google, IBM, and Microsoft racing to build bigger and better machines.

So, what does the future hold? Buckle up, because its a wild ride! Quantum computing could revolutionize fields like:

But its not all sunshine and rainbows. Quantum computing also raises important questions about:

The bottom line? Quantum computing is a game-changer with the potential to rewrite the rules of technology. Its a complex journey, but one filled with incredible possibilities. So, keep your curiosity sharp, and stay tuned for the next chapter in this fascinating story!

I hope to continue writing about cool techy stuff like this. If you enjoyed this please consider liking it thanks! 🙂

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Decoding the Quantum Puzzle: A Deeper Dive into the Future of Computing - Medium

A new report claims private investment fell by roughly 80pc in the US, but that quantum technology is still on a positive trajectory thanks to government contracts and commitments.

Private investment into quantum computing start-ups saw a steep decline last year, raising concerns for the future of early-stage companies in this sector.

Thats according to a new report analysing the global quantum sector last year and the outlook for 2024. The State of Quantum report claims venture investments into quantum technology soared to more than $2bn in 2022, but fell by roughly 50pc worldwide in 2023.

This report was developed by IQM Quantum Computers, OpenOcean and Lakestar, in partnership with The Quantum Insider. It claims that quantum technology is moving beyond theory and that start-ups are transitioning from the lab to the market. More quantum research centres have been founded, showing a growing interest by governments into this technology.

The State of Quantum report suggests that the decline in private investment does not mean there is a quantum winter and attributes the drop to a general slowdown in venture capital and the deep-tech market.

Quantum technology remains a niche sector, accounting for less than 1pc of total VC funding, the report said. So, while the quantum technology industry is adjusting after a period of heightened investment, it is not entering stagnation and industry insiders maintain a cautiously optimistic outlook for its future trajectory.

George Gesek, the CTO and co-founder of QMware, said this is nothing like a quantum winter and does not compare to the quantum ice age a decade ago when very few investors would go near quantum technology.

Now we are in an era where investors recognise the opportunities available with quantum and are rushing to back the tech, anxious about missing the arrival of a quantum spring, Gesek said.

Despite the positive outlook of the report, some interviewees have concerns that early-stage quantum start-ups will struggle as they progress to series B funding rounds and beyond.

The report also claims that the decline in private investment is being picked up by government-backed funding commitments and contracts, which are bridging the gap in investor apprehension.

The analysis claims that governments have committed more than $40bn into quantum technology over the past 10 years. Ireland is also taking a greater interest in quantum technology, as it revealed a national strategy last year that aims to harness research across the country to create a competitive advantage over other global players in this field.

As governments adopted an increasingly critical role in quantum technology, so did quantum national labs and research facilities across Europe, North America and beyond, advancing its development from theoretical quantum research to initial practical application, the report said.

In terms of private investment, the report claims that the US saw the biggest decline, with 2023s venture funding being roughly 80pc less than it was in 2022. The report noted that 2022 was a significant year for quantum technology investments in the region.

The Asia-Pacific region saw a decline of roughly 17pc last year, while Europe, the Middle East and Africa was the only region to have a boost in overall private investment, being roughly 3pc higher last year than in 2022.

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Private investment into quantum tech plummeted last year - SiliconRepublic.com

A short restorative practice can bring peace and perspective.

Anxiety disorders affect 301 million people worldwide. Anxiety is also a common component of depression. But one doesn't need to be officially diagnosed with a mental health disorder to be stressed, uneasy, and tense. We live in an anxiety-provoking world, with constant and accelerated technological change, a pandemic that sparked fears, losses, and isolation, a war in Ukraine, a volatile stock market, and horrific news of mass shootings and climate-related catastrophes. Cultivating ways to alleviate anxiety and stay calm has never been more important.

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I recommend to my patients that they incorporate meditation into their daily routine and advise my family and friends to do the same. Devoting even five minutes every day to mindfulness meditation can be a game-changer. Meditation helps slow down breathing, cultivates breath and self-awareness, and is an effective tool for regulating emotions. A recent study conducted at Georgetown University Medical Center found that a mindfulness-based stress reduction program was as effective as the use of a common antidepressant in treating anxiety disorders.

There are lots of books and apps you can research for guidance about how to meditate. But the following are the simple, bare-bone basics. Mindfulness meditation consists of four primary elements.

Find a comfortable chair in a quiet space. Sit upright, feel the floor beneath your feet, and lay your hands on your lap.

Begin to breathe. Air should fill your abdomen so that your belly begins to protude. As you take the air in, feel it rise up into your chest and broaden your ribs. Hold the breath for a second and exhale in reverse fashion, with your chest and then your abdomen releasing air. Wait a few seconds and then repeat. Try this a few times, breathing slowly and consciously.

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Start at the top of your head. Relax your forehead around your eyes, face, and mouth. Roll your neck gently, relax your shoulders, and release the tension in your arms. Stretch your fingers and relax. Come back to your back and chest. Move your focus down to your stomach, buttocks, hips, thighs, knees, and feet. Stretch and flex your ankles and toes. Survey your whole body to see if any tense spots remain. Breathe into those spots. Your breath has become a tool of relaxation.

Focus on your nose and breath as the air comes in and out at a typical pace. Don't worry if your concentration wanders. Just keep bringing your mind back to your breathing. You will notice that you will continue to get more and more relaxed. At first, try this for one minute. Gradually, with practice, work up to three and then five minutes. When you are finished, gently roll your neck and stretch your hands and the muscles of your face by making funny faces. Wait a moment, breathe deeply, and youre done.

After following these steps, you are likely to feel very relaxed, with your mind cleared, an effect that can last from a few minutes to much longer. If you do this brief exercise regularly, the relaxation effects will stay with you for longer periods. You will have trained your mind and body to live in a mindful and relaxed state. Your understanding of how to use your breath to achieve a sense of relief will empower you to stay calm, keep a positive perspective, and be more resilient.

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If you practice meditation regularly, you may achieve a moment when your attention is totally absorbed by breathing. Your breathing will become very slow and deep. A soft smile might break across your lips. You'll enter a very peaceful state known as a "meditative moment." This may only last a few moments but can be quite profound. You won't forget it. I point this out so that you'll know when you've entered a moment of "transcendental meditation." If you frequently meditate or join a group, you will probably enter this state more frequently, or for longer. But, for now, the basic steps above are an excellent beginning.

As someone who has meditated for decades, studied with renowned teachers, and seen patients incorporate meditation into treatment for anxiety, depression, ADD, and other behavioral health challenges, I firmly believe that anyone will benefit from practicing mindfulness meditation. While we can't always prevent stressful situations, we can affect how we respond to them. Taking the time to stop and focus on our breath quiets our minds and connects us to our inner selves. It allows us to see ourselves, others, and, very often, the beauty of the world with clearer, more appreciative eyes.

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A short restorative practice can bring peace and perspective. - Psychology Today

Mikel Arteta has numerous techniques to help him turn his brain off from football with the Arsenal boss turning his hand to meditation as well as a bit of reading

Arteta reaffirms commitment to Arsenal amid Barcelona links

Mikel Arteta has revealed he uses mediation to get himself ready for games.

Arteta has gained a reputation for being one of the most intense and temperamental managers on the touchline during the heat of battle. But Arteta likes to calm himself down as part of his pre-match preparation as he admitted the rollercoaster of emotions can have a big impact on managers.

You can be certain that he will be pumped for Arsenal s visit to Nottingham Forest on Tuesday night with the pressure on the Gunners to win and send out a statement in the title race.

Gunners boss Arteta is not the only manager to use meditation to get himself in the right mindset for games as Bayern Munich coach Thomas Tuchel said during his time in charge at Chelsea that he also uses the technique.

Arteta said: I think it is very necessary. Every day you need to have moments. I have moments during my day when I do certain things to bring everything down. Your brain goes 100mph and you cannot see the picture with clarity you need to bring it down sometimes.

"There are ways to do it your family, sometimes meditation, sometimes sport is a great way to put those things away, talking to people. There are a lot of things that you need. You need holidays, days off, stay away from your phone at times. A lot of things that are needed and very very healthy. But the temptation is always to do more.

I would do meditation in the afternoon, yes. Reading. I love reading, sitting there and reading about a topic that can inspire you to prepare for a game or develop a thought that you have on the day. It is something very good.

Arteta has got himself into trouble on the touchline for being too excitable with officials and has already served a one game ban this season. The Spaniard used to watch Arsene Wenger work when he played under him at Arsenal and the job has arguably got more demanding.

Arteta is driven by detail, obsessed by stats and preparation which means he finds it difficult to switch off. Reading and meditation are his way of making sure he is in a good place mentally.

Arteta added: I used to speak with Arsene and he took his job like we all do, we put so many hours and ours lives to it and all the energy. It is extremely demanding, I love it and I am young and have a lot of energy.

But it is a daily challenge. Every day there is a rollercoaster of things you have to go through. Emotions. You have to try to inspire people, to impact people, sometimes to calm down people, to motivate people, you have to deal with a lot of things you cannot control.

On top of that, there are opponents, results and a lot of things that are difficult to manage on a daily basis. But I think overall there is something: how much we love the game, the passion we have for what we do and actually when you have an emotional relationship with a club, that is where the energy source comes from.

You wake up every day and you want to face that challenge, be better and be more competitive. It is a lot every single day. It is a lot. That is why you need a lot of good people around you to support you.

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Mikel Arteta admits meditation helps slow down 100mph brain as he eyes Arsenal success - The Mirror

CELEBRITIES BORN ON THIS DAY: Tiffani Thiessen, 50; Mariska Hargitay, 60; Gail OGrady, 61; Richard Dean Anderson, 74.

Happy Birthday: Find out all you can and proceed with confidence. Knowledge is your ticket to success. Dont hesitate to adjust your lifestyle to suit your needs. Stay focused on what matters, and eliminate what is weighing you down. Simplifying your life will allow you to use your time and energy to enjoy the journey and reach your destination. Romance and personal growth are favored. Your numbers are 8, 14, 25, 29, 32, 34, 43.

ARIES (March 21-April 19): Revamp your plans to suit your needs. Listen and observe, but dont offer your thoughts. Move forward secretly until you know who you can trust. Keep your emotions out of your decisions and conversations. Bide your time. 2 stars

TAURUS (April 20-May 20): Pursue knowledge and expand your social expectations. Its up to you to put your plans in motion and enlist people with something to contribute. Dont rely on someone else to do the work for you. 4 stars

GEMINI (May 21-June 20): Live and learn. Dont forget your experience and knowledge when faced with a dilemma. Dont wait for someone to make the first move. Jump into action and take control of your future. Move forward on your own steam. 3 stars

CANCER (June 21-July 22): Use your energy wisely. You can move forward if you act decisively to enforce positive change. Dont sit idle when you have much to offer and more to gain. Devise a plan and proceed. Romance is in the stars. 3 stars

LEO (July 23-Aug. 22): Consider your situation and decide what to do next based on facts, not fiction. Once you have verified the information, you will find it easier to react appropriately. Keep your emotions to yourself, and dont let poor behavior play a role in what transpires. Simple tactics are the best route forward. 3 stars

VIRGO (Aug. 23-Sept. 22): Call on someone you enjoy being around, and youll get the backup you require to get your plans up and running. A unique change will interest someone with the equipment or skills to help you achieve your dreams. 4 stars

LIBRA (Sept. 23-Oct. 22): Stop contemplating the changes you must address at home and put some muscle behind your effort. What you do matters, so stop talking and get the job done. Expect to face criticism if you dont deliver. 2 stars

SCORPIO (Oct. 23-Nov. 21): Keep your spending to a minimum. A change of attitude will attract helpful individuals. A unique point of view will draw attention to a cause you care about. Take an intellectual approach to change instead of letting brute force lead the way. 5 stars

SAGITTARIUS (Nov. 22-Dec. 21): Keep an open mind, but dont believe everything you hear. Someone will go to great lengths to convince you of something false. Go directly to the source and uncover whats real before you move. Protect your money and position. 3 stars

CAPRICORN (Dec. 22-Jan. 19): Follow your passion. Embrace the future and expand your interests. Take control by changing what doesnt work for you anymore. Update your goals, and make room for what matters most. Choose your fate, and take the path that allows you to be unique. 3 stars

AQUARIUS (Jan. 20-Feb. 18): Moderation is in your best interest. You can take advantage of an opportunity if you are willing to do the legwork. A conversation with an expert or authority figure will point you in the right direction. Maintain a steady pace and tight budget. 3 stars

PISCES (Feb. 19-March 20): Adjust your routine and home life to suit your needs. Personal gain, physical improvements and spending more time with someone you love will put you in the right frame of mind to go after your dreams. 5 stars

Birthday Baby: You are passionate, helpful and unique. You are productive and challenging.

1 star: Avoid conflicts; work behind the scenes. 2 stars: You can accomplish, but dont rely on others. 3 stars: Focus and youll reach your goals. 4 stars: Aim high; start new projects. 5 stars: Nothing can stop you; go for gold.

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Horoscopes Jan. 23, 2024: Mariska Hargitay, romance and personal growth are favored - The Mercury News