| How to Do Yoga Nidra Posted: 18 Dec 2017 04:00 PM PST Yoga Nidra (also known as Yogic Sleep) is a powerful relaxation technique that you can do when you gain some control over the relaxation response. When practiced right, this technique can be as restorative as sleep, while remaining fully conscious. If, however, you don't practice it successfully, and you fall asleep, the sleep will be just as restorative as successfully performing Yoga Nidra. EditPreparing - Find a recording of someone reading aloud Yoga Nidra instructions. To induce Yoga Nidra, you must listen to a set of instructions, similar to guided meditation. You can listen to a friend reading the instructions, but listening to a recording by someone else or by you yourself is more practical. A good recording will have a soft, soothing feel, while being clear. Many people prefer female recordings, but you can also find many male recordings, if that works for you. Some well-recorded videos are:
- Prepare blankets, a soft mat, or other comfortable surface to sit or lie on. For Yoga Nidra to be successful, you must be comfortable. If you have a memory foam mattress or mat, this is the best thing to use. If not, any pillows or mats will work. Some people prefer to elevate their feet, or head.
- Prepare any comforts such as incense, a candle, a mister, etc. You don't want to be breathing toxic fumes, artificial fragrances, or any bad smells when practicing yoga. Scents can be geared specifically towards encouraging emotional reactions. Some foster tranquility, calming our nervous system; others promote a sense of joy and energy.
- Wear loose clothing. You'll want clothing that is comfortable and breaths easily. This can help deter any unsuccessful attempts because you are not comfortable. You don't necessarily need specific yoga clothes, just loose and breathable clothes.
- Warm up with sun salutations, or Surya Namaskar. Doing a few rounds of sun salutations, or Surya Namaskar, can effectively prepare your muscles and mind to practice yoga.[10] If this does not relax you, try learning a few yoga asanas. There are a wide variety of yoga poses, or asanas, that one can practice and they range from difficult and strenuous to simple and relaxing.
- Make the room as quiet as possible. To fully concentrate the mind, it must be silent. However, in today's busy times, it may be impossible. Instead of focusing on making the room silent, focus on making the room quiet.
EditPracticing Yoga Nidra - Lie flat on your back, with your arms stretched out by your sides (or however feels most comfortable). It is also an option to sit in a comfortable position, but some have found using this position to be unsuccessful. If you choose to lie down, extend your body as far as you can, flattening your body out. Position your head wherever it feels most comfortable.
- Close your eyes. Relax your eyes, letting them simply lay on your eyeballs, not squeezing them shut.
- Take a couple deep breaths, emphasizing exhalation. Breathe in through your nose, gradually filling your lungs with air, then exhale through your mouth. Try to inhale and exhale on a 10 second count.
- When the recording tells you to, rotate and visualize said body part. Focus only on that body part, not allowing your mind to become distracted by other things.
- Repeat step 4 until you have rotated and visualized all body parts. You should now feel completely relaxed, all tension
- Become aware of your entire body. As you did with each body part, visualize your entire body just as it is now. For some people, it helps to visualize a glowing aura around themselves.
- Prepare to return to ordinary consciousness. Gently move your fingers for a few moments, take a deep breath, and then open your eyes. Expect to come out of Yogic Sleep naturally, whether you return after only 15 minutes or a whole hour.
- Return to a sitting position. Do not get up, or try to aggressively rouse yourself. Simply sit criss-cross, or if you are more advanced, try sitting in the lotus position.
- If you want, or if you have time, finish up with some asanas. This will help your body to become fully awake, and completely out of Yogic Sleep.
- No time limit applies to Yogic Sleep unless you impose one. Expect to come out of Yogic Sleep naturally, whether you return after only 15 minutes or a whole hour. Or you may just fall asleep. If you have things to do afterward, make sure you set your phone or meditation app for a gentle wake-up call. Don't rush! As a rule of thumb, half an hour of Yoga Nidra is equal to three hours of sleep.
- Keep yourself cozy; cover yourself with a blanket to keep yourself warm. After an active session of yoga postures, the body is hot and when you lie down for yoga nidra, the temperature suddenly drops and you might feel slightly cold. So, it is a good idea to keep a light blanket handy.
- Gentle music can also aid in yoga nidra. You could switch on light, instrumental music or some soothing chants before starting yoga nidra. However music is not an essential element for yoga nidra. You'll find yourself relaxing to your own internal rhythm.
- It is not advisable to do yoga nidra immediately after lunch because you might end up experiencing only nidra (sleep) and no yoga!
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| How to Take Action Against Deforestation Posted: 18 Dec 2017 08:00 AM PST Deforestation is when large patches of forest are cleared for farmland, livestock, mining, and urban development. Among their many vital roles, trees reduce greenhouse gases that cause climate change, produce the oxygen we need to breathe, and provide habitats for millions of animal species. Since forests play such a major part in sustaining our planet, deforestation is a major problem with far-reaching consequences. Ways you can make a difference include recycling, buying sustainable products, and telling your elected officials to support environmentally friendly policies. EditMaking Lifestyle Changes - Recycle or purchase recycled products. Recycle as much paper, cardboard, plastic, aluminum, and glass as you can. Reuse paper by writing or printing on both sides, and look for recycled paper products at the store.[1]
- You could add newspaper to a compost heap, use it to wrap presents, or cover textbooks with it.
- Milk jugs and other containers can be used in the garden as watering cans, pots for seedlings, and bird feeders.
- Instead of throwing old clothes out, donate what you can and use anything that's in bad shape as cleaning rags.
- Go paperless. Have your utility companies and other services bill you electronically. Try to use fewer paper products, like paper towels, napkins, and toilet paper.[2]
- Swap paper towels and napkins for cloths. You don't have to give up toilet paper, but look for products made from recycled materials.
- Walk, cycle, or take public transit. In addition to creating carbon emissions, cars require rubber for tires and oil for fuel. These products contribute to deforestation, so do your best to find alternative means of transportation.[3]
- Walk or ride your bike whenever you can. Take the bus, subway, or other public transit if your destination is far away or the weather prevents walking and cycling.
- If you can't avoid driving, try to carpool. For instance, try to set up a carpool system with coworkers, classmates, or other parents at your child's school.
- Avoid taking joy rides, and try to do all of your errands on one trip instead of making several short trips.
- Eat less meat. If you don't want to go vegetarian, try to designate a few meatless days of the week. Massive patches of forest are cleared to make room for beef cattle. Additionally, soybean production threatens forests, and almost all soy is used for animal feed.[4]
- If you do eat meat, try to purchase products from purveyors that don't use cleared forestland to graze livestock.
- Avoid products that contain palm oil. Palm oil production is one of the leading causes of deforestation. Check the labels of your food, pet food, and beauty products to make sure they don't contain palm oil.[5]
- Grow your own produce and support local farmers. Grow your own food or buy produce from a local farmer so you know where your food comes from. That way, you won't support clearing a forest to make room for farmland.[6]
EditBuying Responsibly - Look for products certified by the Forest Stewardship Council (FSC). The FSC certifies that products derived from trees, like toilet paper and furniture, are sustainably sourced. Check for an FSC seal whenever you purchase paper, wood, and other forest products.
- Buy flowers from a local nursery. Orchids harvested from rainforests can damage the ecosystem and contribute to deforestation. Make sure any orchids, tropical flowers, and other plants you purchase were grown in a nursery instead of in the wild.[9]
- Support companies that follow through on their sustainability goals. Lots of companies make sustainability goals, but some of them don't actually do anything to meet those commitments. Check Supply Change's website for information on an exhaustive list of companies: http://www.supply-change.org/#load-in-more-companies.
- From fast food chains to major retailers, you can find information about whether specific companies do anything to meet their sustainability goals. You might find that you spend a lot of money somewhere that hasn't done anything to reduce its contribution to deforestation.
- Hold off on upgrading your electronic devices. Your mobile device, tablet, and laptop are made of metals and other materials that need to be mined. Mining contributes to deforestation, so try to replace your electronics only when necessary.[10]
EditEducating Yourself and Others - Stay informed about environmental protection efforts. Add yourself to the email lists of non-profit organizations committed to stopping deforestation. Get updates from them about letter campaigns, petitions, and environmental news. Search online for articles about environmental protection to stay informed about the latest victories, threats, policies, and other developments.[11]
- Look for intensive online courses. Some environmental protection organizations offer online courses with voluntary donation-based tuition. You could learn about practical ways to take action in your community and dig deep into legal and economic issues surrounding deforestation.
- Talk to your family, friends, and peers about deforestation. If you don't recycle at home, talk to your parents about how important it is. Try asking your teacher, principal, and classmates about ways to conserve paper at school. If your office doesn't recycle or wastes resources, talk to your coworkers and boss about reducing waste.[12]
- Share stories about conservation on social media, and tell your friends how they can make positive lifestyle changes and support sustainable companies.
- Host an educational event. You could organize a panel discussion, symposium, or other informative event at your school or workplace. Plan it independently or contact a community group to help you organize an educational public event.[13]
- Browse the faculties of local colleges and universities to find an environmental expert. If a company based in your area has made sustainable strides, see if the CEO or other executive officer can participate. Tap your speakers' university or company email lists and social media platforms to advertise the event.
- See if you can use a conference space or auditorium at your work or school, or at a speaker's facilities. Reach out to local restaurants and ask for food donations so you can offer light refreshments.
EditGetting Involved - Write to your elected officials. Tell your congressman, president, prime minister, and other elected officials that they need to support policies that protect the world's forests. In addition, tell them to support the rights of indigenous populations, since they often help protect forests.[14]
- You can email, Tweet, or use other forms of social media to reduce your paper use.
- Volunteer for a non-profit organization. From planting trees locally to organizing information campaigns, volunteering can have a significant impact. If you're not sure what organization you could join, try searching Volunteer Match: https://www.volunteermatch.org/.
- You can browse organizations by entering your location and causes that interest you into the appropriate search fields.
- Look for an internship or fellowship. Look for a nearby environmental organization or, if you can relocate, apply to groups based elsewhere. Search their websites for internship opportunities or call their office to ask if they hire interns.[15]
- You'll find internship and fellowship opportunities that suit a variety of disciplines, such as law, communications, international relations, and public policy.
EditSources and Citations
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| How to Add Plugins in Google Chrome Posted: 18 Dec 2017 12:00 AM PST This wikiHow teaches you how to enable Google Chrome's only plugin, Adobe Flash Player, as well as how to install extensions in Google Chrome for desktop computers. Since most plugin-based services are now integrated into Chrome, Google no longer allows for user-installed plugins. Extensions for Chrome are not available on the mobile version of Chrome. EditEnabling Flash Player - Open Google Chrome. Its app icon resembles a green, yellow, red, and blue sphere icon.
- Click . This icon is in the top-right corner of the window. A drop-down menu will appear.
- Click . It's at the bottom of the drop-down menu.
- Scroll down and click . You'll find this at the very bottom of the page. More options will appear below the Advanced button.
- Scroll down and click . It's near the bottom of the "Privacy & security" group of options.
- Click . It's a puzzle piece-shaped icon in the middle of the page.
- Enable Flash Player. Click the white "Allow sites to run Flash" switch . It will turn blue . This signifies that Flash Player is enabled in your browser.
- You can also click the "Ask first" switch to disable or enable automatic Flash on all websites. If "Ask first" is enabled, you'll need to click Allow or the Flash icon on websites that request to use Flash before it will load.
EditAdding Extensions - Open Google Chrome. It's the red, yellow, green, and blue sphere icon.
- Click . You'll find this icon in the top-right corner of the window. Clicking it prompts a drop-down menu.
- Select . It's near the bottom of the drop-down menu. A pop-out menu will appear.
- Click . This option is in the middle of the pop-out menu. Clicking it opens the Extensions page.
- Scroll down and click . It's in the lower-left corner of the page. This will take you to the Chrome Web Store.
- Enter a word or phrase. Click the "Search the store" text box in the upper-left side of the page, type in a word or phrase, and press . This will search the store for extensions matching your query.
- Find an extension that you want to install. Scroll through any items listed in the "Extensions" section at the top of the page until you find the one you want, or change your search word or phrase to look for different items.
- Click . It's a blue button on the far-right side of the extension's name.
- Click when prompted. This will add the extension to Chrome after a few seconds, though you may be prompted to refresh your current page before you can use the extension.
- Extensions aren't the same thing as plugins, but some extensions allow for webpage functionality that wouldn't be possible without the extension itself.
- The reason that plugins are no longer installable is because most available plugins come preinstalled in Google Chrome.
- Having too many extensions enabled for your browser will cause it to slow down.
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