May is National Meditation Month. Here are the basics of meditation

There is no better time to start looking inward and practicing self-care than National Meditation Month in May.

Taking steps to safeguard mental health is a vital component of a healthy lifestyle. The National Institute of Mental Health notes that mental health affects how individuals think and feel, the choices they make, and how they relate to others, which underscores just how important it is to prioritize mental health.

Meditation is a popular practice with a history so lengthy it may surprise even its most devoted practitioners. According to Psychology Today, some archaeologists trace the origins of meditation all the way back to 5,000 BCE. The global spread of the practice is believed to have started around the fifth or sixth century BCD, when trading along Eurasia’s famed Silk Road exposed the practice to various cultures.

The lengthy history of meditation is proof that the practice is no mere fad. In fact, people from all walks of life have much to gain from meditation. Novices can start their meditation journeys with this basic rundown of a practice that has inspired devotees for thousands of years.

What is meditation?

The Mayo Clinic notes that meditation is considered a type of mind-body complementary medicine that intends to produce a tranquil, relaxed state of mind. When practicing meditation, individuals focus their attention and aspire to remove potentially stress-inducing, jumbled thoughts from their mind. Are there different types of meditation?

The Mayo Clinic reports that there are various ways to meditate. Guided meditation is a popular form of the practice in which individuals form mental images of places or situations they find relaxing. Guided meditation practitioners employ their senses of smell, sight, sound and touch during a session, which may be led by a guide or teacher.

Mantra meditation is another form of the practice in which individuals silently repeat a calming word, thought or phrase. The repetition is designed to block out distractions.

Mindfulness meditation is a popular form of the practice that emphasizes awareness, or mind- fulness, and acceptance of living in the moment. The Mayo Clinic notes that individuals practicing mindfulness meditation will focus on what they experience during meditation, such as the flow of their breath, as they attempt to observe their thoughts and emotions. How do I meditate?

Mindful Communications, which offers corporate training, practical advice and other insights regarding mindfulness and meditation, notes that meditation is both simpler and more com- plex than most people think. But the following seven-step prospectus can serve as a useful foundation for meditation novices.

1. Take a seat. Individuals are urged to find a calm, quiet place to sit.

2. Set a time limit. A short session between five and 10 minutes can help novices.

3. Notice your body. Individuals should be stable and sit in a position they can maintain for a while.

4. Feel your breath. As you breathe in and out, make an effort to feel the sensation of your breath.

5. Notice if your mind wanders. It’s likely that your mind will wander to other places during your sessions. Pay attention to when it does and then refocus your attention to your breathing.

6. Don’t judge yourself. Wandering thoughts during meditation are not deserving of scorn. When the mind wanders, simply return to meditating without obsessing over the thoughts that came into your head when your mind wandered off.

7. Close with kindness. As your session draws to a close, gently lift your gaze and take a moment to notice your surrounding environment, how your body feels and your thoughts and emotions. Meditation can pay numerous dividends. More information about meditation can be found at mindful.org.

Cataracts and eye health

The eyes are amazing organs that utilize various parts working in conjunction with one another. When working correctly, eyes enable crisp vision and process a vast array of vivid hues. When the eyes are compromised by illness or other conditions, various impairments may be the culprit.

Cataracts often affect aging individuals. The American Academy of Ophthalmology says a cataract forms when the eye’s lens, which refracts light rays, becomes cloudy. Vision can be compromised and seem like a person is looking through a foggy or dirty car windshield, says the AAO.

More than half of Americans age 80 years or older either have cataracts or have had surgery to remove cataracts. Cataracts may initially produce mild symptoms of blurry or hazy vision, or surroundings may seem less colorful. Over time, cataracts can lead to vision loss if not treated.

The following are some common symptoms of cataracts:

• Cloudy or blurry vision that still occurs despite the usage of corrective prescription glasses or contact lenses

• Colors look faded

• Compromised night vision

• Halos appearing around lights

• Oncoming headlights, lamps or sunlight seem too bright

• Double vision

• Frequent changes to vision prescriptions

Researchers have identified certain factors that can contribute to the changes that occur in the lenses that lead to the formation of cataracts. Exposure to ultraviolet light from the sun or other sources is a main risk factor. Diabetes, hypertension, obesity, smoking, prolonged use of corticosteroid medications etc. come into play as well.

Cataracts can be broken down into various types, and some are much more common than others.

• Nuclear: These cataracts are the most common and form in the center of the lens and gradually worsen.

• Cortical: Cortical cataracts generally start as spoke-like opaque areas at the edges of the lens that grow inward. They tend to be responsible for more night glare.

• Congenital: Some people are born with cataracts.

• Trauma-induced: These cataracts form anywhere and often develop into a rosette shape.

• Post subcapsular cataracts: Initially developing at the cen - tral back surface of the lens, these cataracts often develop faster than other types. Vision around bright light and colors is affected.

Eye doctors generally diag nose cataracts during dilated eye exams. Anyone age 60 or older should get dilated eye exams every one to two years. Surgery may be recommended only at the point when cataracts start to severely interfere with daily activities. Un til then, people can mitigate cataracts by updating eyeglass prescriptions, turning lights up when possible and wearing anti-glare sunglasses.