| How to Do Mindful Meditation Posted: 15 Jun 2020 01:00 AM PDT Mindful meditation is a great way to increase focus, decrease stress, and stimulate your creativity.[1] Learning how to do mindful meditation takes some time and practice, but you can teach yourself how to do it. You can also learn how to incorporate mindfulness techniques into your everyday life, such as when you are eating, walking, or going about your other daily tasks. [Edit]Meditation Help [Edit]Choosing an Environment - Select a location. Think about a place where you will not be interrupted or have distractions. It can be a quiet part of your home or next to a tree outside. Choose a place that feels peaceful and where you can detach from the hum of everyday life.
- If you are cultivating a meditation practice, consider creating a space dedicated to meditation. You can place inspirational or calming items on a special table, such as flowers or pictures of beautiful places. Soften the light by adding candles.
- Get comfortable. You may be stationary for several minutes at a time, and for this reason, it's important to be comfortable. Pay attention to the room temperature to make sure it's adequate. You may want to have a blanket around you or near you as your body temperature may drop. Have some pillows or cushions near you to make sitting more comfortable.
- Wear comfortable clothing that won't bother you or distract you.
- Set aside some time. You may want to start with just a five to 10 minute meditation and work up from there. Don't choose to start meditating for an hour as this can seem overwhelming. Instead, choose small increments of time to commit to, and if you want, increase the time.
- Try setting a timer so that you will not be tempted to check the time during your meditation.[2] Just make sure that the "end of meditation" timer is something gentle rather than a jarring alarm or buzzer. Try to find an alarm that sounds like soothing chimes or soft piano music.
- Try different postures. While many people associate meditation with sitting in lotus position (with legs crossed), there is not just one way to meditate. You can sit on the floor or in a chair, stand, walk, or lie down. Play around with different positions, using or not using cushions or pillows and find what feels most natural to you. There is no "wrong" way to meditate.
- While laying down is quite comfortable, make sure you don't fall asleep! It's quite common to begin meditation and then float off into dreamland.
[Edit]Beginning Meditation - Settle your mind. It may take you a little bit of time to settle in and begin to detach from all the things going on in your life. Especially if you've had a stressful day, you may find yourself thinking about what happened or about things that need to happen in the future. You may feel your emotions stirring. All of this is okay. Notice that your mind is dancing, and let it dance for a bit as you settle in.
- Keep in mind that it is okay if you feel a little strange about meditating. Just take a moment to identify the feelings you are having and then switch your focus to your physical position. Try to make yourself as comfortable as possible.[3]
- Take some deep breaths. Bring your awareness to your breath, noticing the inhalations and exhalations of each breath.[4] Feel how each breath flows in and out of your body, filling your lungs and then releasing through your throat and your mouth. Begin to lengthen and deepen each breath. Taking deep breaths helps settle and relax the mind and the body.[5]
- Observing your breath is also a mindfulness practice in itself. You can practice observing your breath for the entire length of the meditation.
- Realize that you are not your thoughts. As you meditate, remind yourself that you have control over what thoughts and emotions you choose to engage.[6] When you notice thoughts or emotions coming up that you do not wish to engage, release them and choose not to put your focus onto them.
- This insight can be helpful in realizing that you can change negative thoughts and that you can let them go.
- Don't beat yourself up when you notice your mental stream of thoughts. Practice letting go of these mental experiences without judgment.
- Return to your breath. Any time you get distracted by noises, thoughts, or anything, go back to observing your inhalations and exhalations. Any time you experience unpleasant thoughts or emotions, return your focus to your breathing.
- When you focus on breathing, focus on neutrality. If thoughts come up while focusing on breathing, make sure you're maintaining the practice of not passing judgment on your thoughts, including on how you are practicing meditating. Judging yourself will interfere in your meditation session. Understand that it's common for people to get distracted or for thoughts to come up regarding their day.
- Remember that meditation is not a performance.[7]
- Focus on the present. One of the goals of mindfulness practices is to help you focus on the present moment. It's easy for your mind and emotions to jump to the future or back into the past, but your body is always in the present moment. This is why many mindfulness practices are body-driven. If you find your mind wandering often, return to your body, especially your breath. Try to focus only on the present moment.[8]
[Edit]Practicing Mindfulness Techniques - Eat mindfully. Mindful eating may even help you to lose weight by helping you to slow down and really enjoy your food.[9] You can practice mindful eating with a piece of fruit, such as an apple.
- Hold the apple and look at it, observing the form, texture, or any writing that may be on it.
- Feel the apple in your hands, or perhaps against your lips.
- Bring it closer to your face and spend a few breaths smelling it. Notice if your body responds, such as salivating or increased desire to taste it.
- Finally, take a bite of the apple, noticing how it tastes, what it feels like, and if it's enjoyable to chew it.
- Practice mindful walking. You can also meditate while walking. Try taking a walk and as you walk, pay attention to the way it feels to walk, feeling your muscles move, bend, and stretch. Slow your pace so you can focus on your movements and the sensation of your feet touching and leaving the ground.[10]
- Doing a walking meditation barefoot can heighten the experience and allow you to feel many more sensations such as the texture and the temperature of the ground.
- Focus on sensations. You can do sensation mindfulness meditation if you are experiencing pain or you want to tune in to your body. The skill can help reduce pain and tension in your body. Choose a part of your body to focus on, either internally or externally. Are sensations pleasant, unpleasant, or neutral? You can note "there is now a pleasant feeling" or "there is an ache here". Observe how the mind and body interact with these feelings.
- A similar method that applies to both first two body-focused foundations is a form of body scanning; namely, scanning the body up and down to examine sensations and then letting them go to pass onto another part of the body, or watching energy flow.[11]
- Instead of tuning out much of what surrounds you, tune in to each sense. Open your eyes and take in your surroundings, noticing any movement, colors, or objects that stand out to you. Notice any smells in the air. Notice any sounds, perhaps the hum of electricity, cars outside your window, or birds singing.[12]
- Make daily tasks a meditation. Anything can be a meditation if you do it mindfully. You can brush your teeth mindfully by tasting the toothpaste, feeling the bristles of the toothbrush, and feel the motion of your hand. Take a shower mindfully and notice all the ways you take care of your body during this time. Even driving to work can be a meditation: notice how you feel in the car, the way your body conforms to the seat, and observe the thoughts and emotions that you experience when confronted with traffic, and desired or undesired outcomes.
- Whenever you do a mindfulness practice, remember the most important part is being present. Come back to your breath and observe your thoughts and feelings without following them or judging them.
- Don't worry that you're not doing it right as there is no "wrong way" to meditate.
- Listen to relaxing music, nature sounds, or "white noise" to help you in your mindful meditation practice, especially when you are starting out.
- Take it a step at a time; don't try to be aware of too many things, but merely what you see as you see it and adding things as they become known to you. Let these things go as they change. You can improve the amount your awareness of as you practice.
- This practice can be used as a combination to body mindfulness in any posture etc., in order to gain the best experience and opportunity to study these frames of reference.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Clean Out a Mascara Tube Posted: 14 Jun 2020 05:00 PM PDT If you recently purchased a lash or eyebrow serum and it didn't come with an applicator brush, you may be wondering how you can apply it without going and buying a completely new product. Since mascara comes with a tube and an applicator wand, they are the perfect storage places for growth serums, as long as they are completely clean. You can spend a single afternoon cleaning out your mascara tube to repurpose it for a fresh new product you can use every day. [Edit]Soaking the Mascara Tube in Makeup Remover - Pull out and clean the mascara wand with warm water and soap. Soak your mascara wand in warm water for 10 to 15 minutes. Wash the wand with dish soap and warm water and pat it dry with a paper towel.[1]
- Pour a water-based makeup remover into the mascara tube. Makeup remover will help to break down all the mascara that is left inside of the tube. Use an eye makeup remover to fill up the tube all the way.[2]
- Oil based removers won't mix well with water and may leave a residue in your mascara tube.
- If you don't have any eye makeup remover, you can also use rubbing alcohol.
- Pump the mascara wand in the tube to loosen the mascara. Put the mascara wand back into the tube and swirl it around a few times. Use the mascara wand to pull some of the loose mascara up and out of the tube if you can.[3]
- This will also help to clean off the mascara wand in case you want to reuse it.
- Recap the tube and let the makeup remove soak the interior for 3 hours. Close the lid of the mascara tube with the wand inside and let it sit with the makeup remover for at least 3 hours. If you are cleaning out a waterproof mascara tube, let it sit overnight.[4]
- Letting the tube sit allows the makeup remover to break down more of the mascara inside and makes it easier to clean.
- Pour the makeup remover out of the tube onto a paper towel. Unscrew the wand from the top of the mascara tube and dump out as much makeup remover as you can onto a paper towel. Don't be worried if only a little bit comes out, since it could just be stuck at the bottom of the tube.[5]
- Try not to pour your makeup remover and mascara down the drain, as it could clog your sink over time.
- Check for and remove the rubber insert if your mascara tube has one. Some mascara tubes have a rubber topper on the inside of the tube. Use the tines of a fork to pry the rubber part out of the tube so you can clean it out.[6]
- The rubber may have mascara stuck underneath it which is why it is important to take it out.
[Edit]Cleaning out the Residue with Soap and Water - Submerge your mascara tube and wand in warm water and dish soap. Fill your sink or a small bowl with warm water and add 1 to 2 drops of dish soap. Swirl the dish soap and water around so they mix together. Then, put your mascara tube and wand into the water and submerge them fully so that your mascara tube fills up with water.[7]
- If you took out the rubber insert, clean that off in the soapy water as well.
- Use the mascara wand to loosen the mascara inside of the tube. Insert the mascara wand into the tube again and swirl it around. Use the wand to bring chunks of mascara up and out of the tube if you can.[8]
- If you are pulling out a lot of mascara with your wand still, pour 1 drop of dish soap directly inside the tube and swirl it around with your mascara wand.
- Dunk the mascara tube into fresh water to get rid of the soap. Drain the soapy water out of your sink or bowl. Refill it with warm, clean water and submerge your mascara tube and wand into it. Do this a few times until there are no more soap bubbles coming out of your mascara tube.[9]
- If you got any mascara on your hands, use some dish soap to wash it off.
- Rinse out the tube and wand with rubbing alcohol. Pour a small amount of rubbing alcohol into your mascara tube. Close the lid of the tube with the wand inside and shake it back and forth a few times. Drain the rubbing alcohol out of the tube.[10]
- Rubbing alcohol sterilizes the mascara tube and wand, which is important if you are repurposing it for a new product.
- Let the tube and wand air-dry in the sun. Leave the mascara tube uncapped and set it with the wand in a sunny area for about 6 hours. Make sure your mascara tube is completely dry before you fill it with a new product.[11]
- Check that the tube is really clean by putting the wand in it and then rubbing the wand over your hand. If any mascara comes off onto your hand, you need to clean out your mascara tube again.
- Add new products to your mascara tube, if desired. Insert the rubber piece back into the top of your mascara tube. Pour your new products into the mascara tube and use the wand as an applicator.[12]
- Most lash eyebrow serums have natural vitamins and minerals that encourage the growth of follicles on your face.
- Waterproof mascara tubes are much harder to clean out than non-waterproof ones.
[Edit]Things You'll Need - Eye makeup remover
- Dish soap
- Small bowl
- Paper towels
- Rubbing alcohol
[Edit]References |
| How to Cook Fresh Cauliflower Posted: 14 Jun 2020 09:00 AM PDT If your only experience with cauliflower is soggy overcooked florets, it's time to try a new cooking method. Since cauliflower is naturally mild, roasting it in a hot oven brings out a rich flavor. For a fast, low-fat cooking method, boil florets just until they're tender or steam them in the microwave. If you'd like to make cauliflower the highlight of your meal, cut it into thick steaks and toss them on the grill until they're tender and charred. [Edit]Ingredients [Edit]Boiled Cauliflower Florets - 1 head of cauliflower, rinsed
- of water or more to cover the florets
- Salt and pepper to taste
Makes 4 servings [Edit]Steamed Cauliflower in the Microwave - 1 head of cauliflower, rinsed
- of water
- Salt and pepper to taste
Makes 6 servings [Edit]Roasted Cauliflower with Parmesan - 1 head of cauliflower, rinsed
- of lemon juice
- of extra-virgin olive oil
- 1/2 cup (50 g) of grated parmesan cheese
- Coarse salt and freshly ground black pepper
- 1/4 teaspoon (0.5 g) of garlic powder
Makes 6 servings [Edit]Grilled Cauliflower Steaks - 2 heads of cauliflower, rinsed
- 1 teaspoon (5.5 g) of sea salt
- 1/4 teaspoon (0.5 g) of ground black pepper
- 1/2 teaspoon (1 g) of garlic powder
- 1/2 teaspoon (1 g) of smoked paprika
- of olive oil
Makes 4 servings [Edit]Making Boiled Cauliflower Florets - Cut 1 head of cauliflower into bite-sized pieces. Set a rinsed cauliflower on your cutting board and slice it in 1/2 lengthwise. Lay the halves flat and cut them in 1/2 again. Then, turn a piece on its side and cut the core out at an angle. Hold the cauliflower over a bowl and break it up so the florets fall into the bowl.[1]
- Bring a pot of water to boil over high heat. Set a medium pot on the stove and fill it 3/4 full with water. Then, place a lid on the pot and turn the burner on so the water begins to boil vigorously.[2]
- To flavor the cauliflower as it cooks, use chicken or vegetable stock instead of water.
- Add the cauliflower to the pot and boil it for 5 to 7 minutes. Wear oven mitts to take the hot lid off of the pot and slowly add the florets to the boiling water. Keep the lid off of the pot and cook the florets until they're as tender as you like.[3]
- If you're planning on mashing the cauliflower, cook them until they're completely soft when you poke them with a fork.
- Drain the cauliflower in a colander. Set a colander or fine-mesh strainer in the sink and slowly pour the cauliflower into the colander so the water drains into the sink. Be careful as you're pouring because the steam from the water is hot.[4]
- Season the florets with salt and pepper. Transfer the cauliflower to a serving dish and season it with salt, pepper, or a little butter. Refrigerate leftover cauliflower in an airtight container for up to 5 days.[5]
[Edit]Making Steamed Cauliflower in the Microwave - Cut 1 head of cauliflower into bite-sized florets. Take a chef's knife and cut the rinsed cauliflower in 1/2 lengthwise. Lay each half flat and cut them in 1/2 lengthwise again. Then, turn your knife at an angle and cut the core away from each quarter. Hold the cauliflower over a bowl and crumble it into florets.[6]
- Since you cut away the core, the cauliflower easily breaks into florets on its own.
- Use a microwave-safe bowl.
- Pour of water into the bowl and cover it loosely. Add enough water to the bowl of cauliflower to cover the bottom. Lay a piece of plastic wrap, waxed paper, or a wet towel over the bowl, which will trap steam as the cauliflower cooks.[7]
- You could also cover the bowl with a small microwave-safe plate.
- Microwave the cauliflower for 3 to 4 minutes. If you like your cauliflower to have a little bite, cook it for 3 minutes. If you know you like cauliflower to be completely soft, microwave it for 4 minutes.[8]
- Microwave the cauliflower on full power.
- Leave the cauliflower in the microwave for 1 minute before you take it out. The cauliflower will continue to cook as it rests. After 1 minute, wear oven mitts to remove the hot bowl and carefully lift the lid or covering off. Insert a fork into a floret to see if it's as tender as you want.[9]
- The steam in the bowl is very hot, so lift the lid away from your face.
- If the cauliflower isn't as soft as you want, cover the bowl and return it to the microwave. Heat the cauliflower for 1 minute and check it again.
- Drain water from the bowl. There might be a little water left in the bottom of the bowl. If there is, carefully pour the cauliflower into a fine-mesh strainer over a sink so the water drains.[10]
- Season the cauliflower. Return the cauliflower to the bowl and sprinkle it with salt and pepper. To add extra flavor, stir in a little butter or olive oil. For a more filling topping, pour warm cheese sauce over the cauliflower florets.[11]
- Refrigerate leftover cauliflower in an airtight container for up to 5 days.
[Edit]Making Roasted Cauliflower with Parmesan - Preheat the oven to and grease a baking sheet. Spray the rimmed sheet with nonstick cooking spray or line it with a piece of aluminum foil. If you don't have a baking sheet, use a large roasting pan.[12]
- Cut 1 head of cauliflower into florets. Slice the rinsed cauliflower in 1/2 from the top through the stem. Lay both pieces flat on your cutting board and cut them in 1/2 lengthwise. Turn 1 of the quarters on its side and cut at an angle to remove the core. Then, hold the cauliflower piece over a bowl and break it up so the florets fall into the bowl.[13]
- Repeat this with each cauliflower quarter.
- Toss the florets with lemon juice, olive oil, salt, pepper, and garlic powder. Pour of lemon juice and of extra-virgin olive oil over the cauliflower in the bowl. Then, stir in 1/4 teaspoon (0.5 g) of garlic powder along with salt and pepper according to your taste.[14]
- Although you could use fresh garlic, it might burn as the cauliflower roasts.
- Spread the cauliflower on the sheet and bake it for 20 to 25 minutes. Arrange the florets so they're in a single layer and put the sheet in the oven. Roast the cauliflower until it's tender when you poke a piece with a fork.[15]
- As the cauliflower cooks, the tops brown slightly.
- Sprinkle 1/2 cup (50 g) of parmesan over the florets. Wear oven mitts to take the baking sheet out of the oven. Carefully sprinkle the grated cheese over the cauliflower. If you don't want to add parmesan to your cauliflower, skip this step.[16]
- Cook the florets for 3 to 5 minutes. Return the sheet of cauliflower to the oven and roast the cauliflower until the parmesan melts. Remove the florets and serve them while they're hot.[17]
- Store leftover cauliflower in an airtight container for up to 5 days.
[Edit]Making Grilled Cauliflower Steaks - Heat a gas or charcoal grill to medium-low. If you're using a gas grill, leave 1/2 of the burners turned off and turn the others to medium-low. If you're using a charcoal grill, fill a chimney with briquettes and light them. When the coals are hot and lightly covered with ash, dump the coals on 1 side of the grill.[18]
- Dumping the coals on 1/2 of the grill grate creates a 2-zone fire. This allows you to control the temperature as you grill the cauliflower steaks.
- Cut each cauliflower into 2 or 3 thick steaks. Rinse 2 heads of cauliflower and put them on a cutting board. Pull off all of the outer leaves and use a chef's knife to trim the stem so you can stand the cauliflower on a flat base. Hold the cauliflower in place with 1 hand and carefully cut the cauliflower into 4 slabs that are about thick. Then, lay the steaks on a sheet.[19]
- Keep in mind that florets will crumble away as you cut the steaks. Set these aside to use in other recipes.
- Brush both sides of the steaks with of olive oil. Pour the oil into a small bowl and dip a barbecue or pastry brush into it. Then, brush the oil completely over the surface of each steak. Flip the steaks over and brush the other side as well.[20]
- The olive oil flavors the steaks and prevents them from sticking to the grill.
- Mix the salt, pepper, garlic, powder, and paprika and season the steaks. Put 1 teaspoon (5.5 g) of sea salt into a small bowl and add 1/4 teaspoon (0.5 g) of ground black pepper. Stir in 1/2 teaspoon (1 g) of garlic powder and 1/2 teaspoon (1 g) of smoked paprika. Sprinkle this seasoning mix over each cauliflower steak.[21]
- Place the steaks over direct heat and grill them for 14 to 16 minutes. Lay the steaks on the grill so there's at least of space between each steak. Cover the grill and cook the steaks until they're charred on both sides. Use tongs to flip the steaks over halfway through the cooking time.[22]
- If you're using a charcoal grill, put the steaks on the side of the grill that has the hot coals underneath it.
- Move the steaks to indirect heat. Wear oven mitts to lift up the lid of the grill. Then, use the tongs to move the steaks to the cool side of the grill. Put the lid back down to trap the heat in the grill.[23]
- Grill the cauliflower for another 15 to 20 minutes. Cook the steaks until they're as tender as you like. Then, transfer the steaks to a serving platter and enjoy them with other grilled vegetables.[24]
- To test how tender the steaks are, stick a paring knife into the center of a steak. If you like the steaks soft, the knife should come out easily.
- To refrigerate leftover cauliflower steaks, put them in an airtight container and store them for up to 5 days.
- For something different, try cooking a purple or orange cauliflower!
- Replace steamed rice with homemade cauliflower rice for a low-carb side dish.
[Edit]Things You'll Need [Edit]Boiled Cauliflower Florets - Pot
- Knife and cutting board
- Colander or fine-mesh strainer
- Serving bowl
[Edit]Steamed Cauliflower in the Microwave - Microwave-safe bowl
- Knife and cutting board
- Plastic wrap, waxed paper, towel, or plate
- Fine-mesh strainer
[Edit]Roasted Cauliflower with Parmesan - Measuring cups and spoons
- Rimmed baking sheet
- Aluminum foil
- Bowl
- Spoon
- Knife and cutting board
[Edit]Grilled Cauliflower Steaks - Gas or charcoal grill
- Tongs
- Serving platter
- Baking sheet
- Measuring spoons
- Knife and cutting board
- Barbecue brush
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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