Coffee is a worldwide addiction. Why do people drink coffee? Some love the taste. Others want an extra jolt of caffeine to get them through the day. And then some people drink it for its health benefits, digestion and even out of habit.
Worldwide, it’s estimated that 30% – 40% of people are coffee drinkers. And with a population of 7.88 billion people, that means at least 2.6 billion people consume this drink.
But why?
Why Do People Drink Coffee?
Surveys of people in the United States have been done to understand why coffee, instead of anything else, is their favorite drink. One survey of people over the age of 18 in the US (857 total respondents), found:
62% of people like the taste
58% drink coffee to wake them up
46% find pleasure in drinking coffee
36% use this drink to warm them up (it’s amazing on a cold morning)
33% are happier after drinking it
29% find coffee relaxes them
28% drink it out of habit
14% like to try new flavors (some are divine)
12% drink it socially
9% drink coffee for digestion after a meal
5% drink if for health reasons
But, there are still many other reasons that people drink coffee that didn’t make it on to this survey.
Coffee Gets People Through the Day
Why do people drink coffee? If you’ve ever struggled to get through the day or just woke up feeling exhausted, coffee may be the pick-me-up that you need. Ask most people that can’t get through the day without their jolt of java, and they’ll say they need coffee,
Why?
Caffeine boosts your energy levels. When you drink coffee, it stimulates the central nervous system due to the caffeine. Of course, decaf will not work in the same way. If you’re drinking caffeinated coffee, it will:
Increase energy levels thanks to it acting as a central nervous system stimulant.
Blocks adenosine, a neurotransmitter responsible for helping the brain regulate energy levels (read the study here).
Coffee, or the caffeine that it contains, will decrease fatigue and improve energy levels. I do want to mention, and this is something that is still being debated by people, but adding milk or fats to your coffee will slow caffeine absorption rates.
For example, if you drink your coffee black, you’ll absorb the caffeine faster than if you add milk to it.
Caffeine binds to the casein protein in milk, slowing caffeine absorption, which I find helps me avoid “crashing” after drinking coffee. If you feel like you get a jolt of energy after drinking coffee and then get tired 30 minutes later, add in some milk to see if it helps you.
A lot of research is going into the health benefits of coffee because of the high consumption rate across the world.
Coffee has Some Serious Health Benefits
Do you drink coffee? If so, you’ll love that there are a lot of potential health benefits that this drink offers that go overlooked. I encourage you to do some research on your own if you’re interested in knowing more about these benefits, but they include:
Lower risk of type 2 diabetes, according to a 30 study review.
May slow the progression of Parkinson’s disease (read the study here).
May lower the risk of Alzheimer’s disease, according to an 11-study review.
Potentially decreases body fat, especially in men, according to a 12-study review.
May help lower depression.
May lower the risk of certain liver conditions.
Some studies even link coffee to a reduced risk of heart disease and stroke. You’ll certainly want to read through these studies to make your own judgment on the benefits of coffee. The studies and reviews linked up above show some serious health benefits of coffee that you won’t experience when drinking other common drinks.
Beauty Benefits of Drinking Coffee
Coffee and beauty? What? Yup! You can up your beauty regimen with coffee, but you have to use the grinds for most of these beauty treatments. For example, there are a lot of coffee benefits for skin health and anti-aging, but you’ll need to make a scrub or a cream for these perks.
A few of the ways that people are using coffee in their beauty routine are:
Reduce puffy eyes and inflammation
Reduce cellulite
Decrease sunspots and fine lines
Clear up acne
Fight back against dark eye circles
Reduce swelling
Again, most of these perks aren’t achieved by just drinking coffee. You will need to soak your foot in cool coffee to boost circulation or make your own exfoliator using the grounds to clear up your acne.
Some of the perks from CGA (what fights inflammation) are also experienced from drinking coffee. Yet, you’ll find that applying the grounds directly to the skin offers more targeted treatment. Coffee scrub benefits are pretty impressive, plus making a scrub is an excellent way to use grounds that you were just going to discard anyway.
And, I almost forgot to mention that you can use coffee for your hair.
Whether you’re a man or woman, coffee can help promote hair growth and stop hair loss. Studies show that the caffeine in coffee helps with:
Blocking DHT in the hair follicles of men
Extending the hair growth phase, also known as anagen
Promoting hair growth in women
If you exfoliate your scalp with coffee grounds, it can get rid of the dead skin cells on your scalp and also improve blood flow to the hair follicles.
Even if you’re just an avid coffee drinker, you’ll benefit from the antioxidants helping maintain the collagen in your body and caffeine promoting circulation. However, I would recommend using a coffee rinse or something similar to help with hair health.
With that said, putting all of these grounds down the sink or bathtub isn’t the best for your pipes. Instead, you may want to put a bathtub strainer or hairstopper over the drain to catch the grounds so that you can discard them properly.
Coffee Comes in Many Flavors
Coffee comes in so many flavors. If you run to Starbucks to grab an iced coffee latte with whipped cream and mounds of sugar, you’ll likely negate a lot of the health perks of drinking coffee.
If you don’t like hot coffee or it’s sweltering outside, there are a lot of benefits of cold brews, such as:
Boost metabolism
Helps with depression
Impacts digestion
And, you can also try to add some butter and coconut oil to your coffee to make bulletproof coffee, for something a little different. Bulletproof coffee benefits drinkers in quite a few ways, such as boosting your energy, it doesn’t cause people to crash like regular coffee can, encourages weight loss and even helps with inflammation.
Don’t like bulletproof coffee?
Try mushroom coffee.
Mushroom coffee comes in so many types, including lion’s mane, Reishi, chaga and many others. Mushroom coffee benefits include higher antioxidants and anti-inflammatory properties, immune system support, liver support and lower caffeine levels, too.
You’ll also find other coffee types and delicious beans from around the world:
Brazil
Vietnam
Colombia
Indonesia
Honduras
Ethiopia
Peru
India
Guatemala
Uganda
However, coffee beans can be roasted in different ways, leading to unique tastes that are enjoyed around the world. Italian coffee, for example, is very dark and rich. You can also find coffee from the US, Germany, France – all over the world.
It’s fun trying out new coffee flavors and types of beans to find which you prefer drinking.
Why do people drink coffee? Most people love the taste, but when you dig into the benefits of coffee, you’ll find it also boosts energy, relaxes some people, aids in digestion and can even be used for beauty reasons.
Do you want to learn how to meditate longer? You’re not alone. Life gets busy. When you have so many things vying for your attention (work, family, social media – the list goes on), finding the time and the mental energy to meditate longer can be a serious challenge.
Fear not! We’re here to help. Our guide provides helpful tips on how to extend your meditation session and maximize the benefits of this ancient practice.
Try Different Types of Meditation
If you want to learn how to meditate longer, one of the first things you need to consider is the type of meditation you’re doing. While mindfulness meditation works for many people, others find that sound or candle meditation works better for them.
Many people don’t realize that there are so many different types of meditation. The great news is that you can experiment with all of them until you find one – or a few – that works well for you.
Let’s explore some of these meditation types:
Mantra Meditation
If you’re having trouble staying in the moment and quieting your mind, mantra meditation may be a great option for you. With this type of meditation, you repeat a mantra – either out loud or to yourself – and focus all of your attention on it.
Repeating that mantra makes it easier to keep those intrusive thoughts at bay and you in the present moment. You can recite any mantra you want. Some popular and traditional mantras are:
Om
Aham Prema
Ham-Sah
Namo Amitabha
Om Shanti, Shanti, Shanti
I want nothing. I am nothing. I do nothing
I am enough
I can and I will
You can change your mantra with every practice to match what you’re feeling in the moment. For example, if you’re feeling low, reciting the mantra “I am enough” may help you stay in the present and even start to heal from your trauma.
There are many benefits of mantra meditation that go beyond helping you meditate for longer.
Some meditators, especially beginners, struggle to stay in the moment when they close their eyes and try to empty their minds. If this sounds like you, then candle meditation may be a better alternative for you.
Also known as candle gazing, candle meditation is all about staring at or fixating on the flame of a candle while you meditate. Some people find it easier to get into a trance-like or meditative state when staring at an object like a candle flame.
If you’re struggling to meditate for more than just a few minutes at a time, give candle meditation a try. Just make sure that you’re following safe practices when using your candles.
Sometimes, when we struggle to meditate for longer, the problem is much deeper than having short attention spans. For some, having an imbalance or blockage in one of the seven chakras prevents them from experiencing a full, deep meditation.
Chakra imbalances can manifest as anxiety, depression, anger, sadness, feeling unworthy, mental confusion, headaches and more.
If you’re struggling to extend your sessions and you’ve tried other types of meditation, you may be one of the many people who have a chakra imbalance. The great news is that chakra meditation can help remove these blockages, allowing you to heal and progress in your practice.
When you’re meditating at home or outdoors, it’s easy to get distracted by your to-do list, noises and thoughts. Some people find that it’s much easier to meditate and extend their practice sessions when they’re in a group setting.
When you attend a group meditation, you’re joining other people who have the same goals, and you’re in a dedicated space for meditation. The practice becomes more intentional, and it’s much easier to shut the door to distractions.
If you’re a beginner, you may also benefit from receiving proper guidance or pointers that the instructor or group leader may give.
Many cities have group meditation classes. Check social media groups or ask friends for recommendations if you’re struggling to find classes near you.
Sound meditation is a unique type of meditation where sounds become the focus of your attention and awareness. Many people find that focusing on sounds is much easier than emptying their minds and allows them to truly be in the moment.
Singing bowls are often used in this type of meditation to help improve focus and promote relaxation. Other tools used in sound meditation include:
Chanting
Rattlers
Tuning forks
Research has found that sound meditation may be an effective way to reduce anxiety, depression and mental health. If you’re struggling with mindfulness meditation, give this one a try.
Cord cutting meditation is a very special type of practice that focuses on cutting ties with someone who may be robbing you of your energy and peace.
These are people you once had a deep connection with. They’re no longer in your life, but they still have a hold on you (think exes, old friends, etc.). Just thinking about them causes you stress and anxiety.
Cord cutting meditation helps you let go of this connection so that you can start living life on your own terms.
If you have someone or multiple people in your life that are still draining your energy even though they’re gone, cord cutting meditation may work well for you. Severing these connections may also free up mental energy so that you can meditate for longer.
Kundalini meditation is an ancient practice that dates back to at least 500-1,000 BC, although it’s only been recently introduced to the Western world.
The goal of Kundalini meditation is to move energy through the body. The belief is that everyone has coiled energy that sits at the base of their spines. But with the right breathwork and meditation, you can awaken and unravel this energy.
This type of meditation is more active than others, and there’s a great focus on breath and alignment. Because the practice involves different movements and breathing exercises, some people experience emotional discomfort at first. However, with practice and time, this form of meditation can become a powerful tool for managing your emotions and healing past trauma.
If you’re having trouble meditating for longer because you just don’t have any energy, why not try an energizing meditation?
Initially, you may still struggle to meditate for longer than usual, but over time, those quick, energizing sessions may help you stay in a meditative state for longer.
Learning how to meditate longer takes time, practice and patience. But it also requires the right technique.
Posture is a common culprit because pain or discomfort can stop you from being able to sit quietly for long periods of time. Experimenting with different hand and meditation positions can also help.
Let’s look at some ways you can improve your meditation technique and, hopefully, start meditating for longer.
Work on Your Seated Meditation Posture
Traditionally, meditation is performed in a seated position. You don’t have to be seated while you meditate, but many people find that they’re most comfortable and alert in this position.
The problem is that sitting cross-legged or in lotus position can sometimes put extra stress on the knees and or cause discomfort. If you’re feeling uncomfortable in this position or you’re fidgeting a lot, it may be time to change your position and posture.
Rather than sitting cross-legged on the floor, try sitting upright in a chair with your feet flat on the floor and your hands resting in your lap. To maintain good posture, try sitting at the center of the seat and keeping your back away from the back of the chair.
If you prefer to sit cross-legged but want to avoid discomfort, try using a meditation cushion or blanket. Sitting on a cushion or rolled-up blanket will keep your knees lower than your hips, which will alleviate pressure on your knees. If you’re sitting on a hard floor, try putting another blanket down to cushion your ankles.
Regardless of whether you meditate in a chair or seated on the floor, it’s important to make sure that your:
Back is straight but relaxed
Neck and head are aligned over your spine
Arms are resting in your lap
Follow these pointers and you may find it’s much easier to stay comfortable and in your meditative state for longer.
Know Where to Put Your Hands
Your posture and position are important when meditating because it helps you get into a deeper meditative state and stay there for longer. But many beginners and even more experienced meditators forget that your hand position is also a part of your posture.
Knowing where to put your hands is important, and the right position can help improve your practice. Some hand positions are more comfortable than others.
But it’s also important to remember that it’s perfectly okay to simply rest your hands on your knees. Complicated hand positions may take your attention away from your practice, so start with a position you feel comfortable in.
Over time and once you’ve successfully extended your meditation sessions, you can start experimenting with different hand positions.
Remember that hand positions can also reflect your practice’s intentions, so it’s important to choose the right one.
If you’ve tried different seated positions and found that they just aren’t working for you, you may be wondering whether it’s okay to lie down while meditating.
If you want to extend your practice but just can’t stay seated for long periods of time, it’s perfectly acceptable to lie down. People with back and knee pain often find that lying down is the best way to meditate for longer.
If you’re really struggling to extend your meditation time and you’ve tried everything else on this list, it may be time to sit down and look at when you’re practicing. Are you practicing early in the morning, just before bed, or in between meetings?
Sometimes, the most convenient time isn’t always the best time.
If you’re meditating just before bed, you may be too tired to stay alert during your practice.
If you’re practicing first thing in the morning, you may be too distracted by thoughts of having to leave for work or other obligations.
If you’re practicing during your lunch break, you may not have enough time to truly get into a meditative state.
Experiment with different times of the day. Make your practice intentional and choose a time when you can really dedicate your energy to your meditation session.
We’ve talked a lot about being intentional with your meditation practice and for a good reason. The more intentional you are about meditation, the easier it will be to extend your sessions.
Creating a dedicated space for your practice is a great place to start. When you enter this space, your brain will automatically start getting into the right mindset. It’s easier to shut out distractions because you’re in this special place where your only purpose is to sit quietly with yourself.
Let’s look at how to create a dedicated meditation space in your home.
Choose a Quiet, Distraction-Free Place
The best meditation space is one that is quiet and free of distractions. Choose a peaceful corner of your bedroom or even your home office. If you have the space, you may consider creating your own meditation room.
The size of the space doesn’t matter. It can be as small or large as you want – as long as you dedicate that space to meditation only.
Create an Altar
Once you have a designated space in your home for meditation, you can set yourself up for success by adding things that will enhance your practice or help you stay in the right mindset.
Many people find that creating an altar is a great way to initiate their practice, practice gratitude and help them stay on track.
Altars don’t have to be religious in nature. They can simply serve as the place you sit in front of while meditating. Some people add statues of The Buddha and mala beads to use during their practice. Others have a singing bowl, incense or a combination of all of these things.
The goal is to create a little space where you have everything you need for your practice. Your mind will begin to associate your altar with meditation, which will help you get into a meditative state more quickly.
Baoding balls, or meditation balls, help many people improve and extend their meditation time. They can be used for enhanced attention, to reduce anxiety and even help with hand dexterity.
While they may not be an accessory or tool for everyone, meditation balls are something to consider if you’re struggling to stay focused during your practice.
When creating your meditation space, you may want to consider ways to support your body while sitting cross-legged. One great way to do that is to add a meditation bench or cushion.
These benches and cushions are specially designed to support your knees and make it more comfortable to sit upright while meditating.
Many people also find that it’s much easier to engage in deep breathing when they’re sitting on a meditation cushion or folded blanket.
If you’re having a hard time extending your meditation practice sessions, it may not be your technique, your space or even the type of meditation you’re performing. The problem may be that you’re not seeing the true value of the practice and how it can improve your life.
Understanding the benefits of meditation may help. Science is now taking a more serious look at how meditation can enhance your life. Some of the many benefits of this ancient practice include:
Improved mental health
Less stress and anxiety
Better ability to handle stress
More positive outlook on life
More research continues to be published on the benefits of meditation for mental and physical health. Taking the time to look at the science behind this practice and its effects may help you find a greater purpose in meditating. Purpose may make it easier to meditate for longer periods of time.
Whether you’re a beginner or a more experienced meditator, you may have unanswered questions that are getting in the way of your practice. For example, you may be wondering whether you’re trying to meditate for too long or whether you should close your eyes.
When we feel unsure about something, we often struggle to move forward with confidence.
A little research can go a long way in giving you the answers you need to meditate for longer because you’re not fixated on whether you’re doing something wrong.
Take the time to write down questions you have about meditation, and start doing some research. You may find that you’re spending too much time worrying about the length of your sessions or your position rather than allowing yourself to be in the moment.
Know What to Do After Meditating to Improve Future Sessions
Sometimes, it’s not the meditation session itself but what you do afterward that makes it difficult to enjoy a prolonged meditation.
For example, let’s say that you typically meditate right after work. You may struggle to extend your sessions because you’re always preoccupied with having to make dinner or getting the kids ready for bed afterward. You’re jumping from a relaxed state straight to a chaotic one. Your body may anticipate this transition, making it harder to stay in that relaxed state.
But what if you changed the things you do after meditation? What if learning how to meditate longer was as simple as changing your after-practice routine?
Taking some time to consolidate the experience and journal can help you slowly transition back to your normal routine, giving your mind and body time to adjust. Over time, you may find it much easier to meditate for longer because your mind isn’t ready to race to the next thing after 15-20 minutes.
Try changing your after-meditation routine to see if it impacts your practice and how long you can stay in a meditative state.
Learning how to meditate longer takes time and patience. But what if you’ve been experimenting with different techniques and still haven’t been able to extend your meditation time?
There are many reasons why you may still be struggling to meditate for longer.
You may have some trauma that needs healing so that you can move past it and continue with your practice.
Practice makes perfect, and time may be what’s needed to extend your meditation sessions.
Your expectations may be too high (expectations themselves are an issue that may be hindering your meditation). Start by trying to extend your meditation by just a few minutes per day rather than 20-30 minutes or more.
Remember to be kind to yourself. You are only human, and it takes years to master meditation. With patience, practice and self-love, you will find yourself slowly able to extend your meditation sessions.
Many people struggle with learning how to meditate for longer, especially beginners who are still new to the practice. Following the tips above can help you learn how to slowly extend your sessions and get deeper into meditation.
Growing wildflowers can be so rewarding and fun for any home gardener. Along with attracting pollinator friends, wildflowers add gorgeous color to your outdoor space and benefit the environment in so many other ways.
If you’re intimidated by the idea of growing wildflowers from seed, our guide will help. We’ll walk you through every step of the process, from finding the right types of flowers for your garden to planting and caring for your flowers.
Types of Wildflowers
The U.S. is home to around 150 species of wildflowers, and many of them can be grown in most USDA Plant Hardiness Zones. Some varieties of wildflowers have really specific growing conditions, while others are more commonly found in backyard flower beds.
Coneflowers, zinnias, marigolds and black-eyed Susans are just a few of the types of wildflowers that you can plant in your home garden.
Native wildflowers are the easiest to grow because they’re found naturally in your area. They thrive in whatever soil and environmental conditions are common in your region, which means these varieties of plants are low maintenance. Just keep them watered and feed the soil when – or if – needed.
But what if you want to plant non-native species of wildflowers? Planting flowers that are easy to grow and care for will be your best chance of success.
Some of the easiest wildflowers to grow include ox-eye daisies, morning glories, blue flax and more.
Now that you know what types of wildflowers are easy to grow, you can create a list of the wildflowers that you want to grow in your garden this year and move on to the next step.
Buying Wildflower Seeds
Planning your wildflower garden is the fun part. Knowing where and how to buy seeds is a little more complicated.
Sure, you can walk into just about any garden center and find packets of seeds. You can even find convenient wildflower mixes. But that doesn’t necessarily mean that your flowers are going to grow.
It is crucial to buy your seeds from reputable suppliers and to do your homework to make sure you’re buying varieties of plants that will thrive in your area.
Now that you have an idea of which wildflowers are the easiest to grow and how to buy them, it’s time to start planting.
First, make sure that all of the flowers on your list are suitable for your Zone. Next, make note of the soil conditions each plant needs to grow and thrive. You’ll need to recreate these conditions in your garden bed.
Most varieties of wildflowers need little more than sun and well-draining soil that’s rich in organic matter.
But getting your plants to go from seed to bloom is a little more complicated than you think. You’ll need to understand when to plant seeds, which soil temperatures are ideal and more.
What if you don’t have a backyard? What if you want to bring the beauty of wildflowers inside of your home? Here’s the great news – you can still grow wildflowers indoors.
With the right soil and setup, you can grow many varieties of wildflowers indoors.
One rewarding aspect of growing wildflowers is being able to cut them to use in bouquets. A vase of freshly cut wildflowers will add beautiful color and scent to your home. But it’s important to understand how to cut your flowers properly so that you don’t damage the plant.
And remember that you don’t have to cut your flowers. You can leave them to bloom and feed the local wildlife. But once the season is over, you may want to cut back your plants. A good pruning can help make next year’s growth even more impressive.
Knowing how to cut back wildflowers can also help keep growth under control if you have a species with a rapid spreading habit.
The Environmental Benefits of Planting Wildflowers
Why go through all of the trouble of planting wildflowers anyway? Along with adding color and beauty to your garden, wildflowers also benefit the environment.
They attract and feed pollinators and beneficial insects. They’re even a source of food for some wildlife, and they can prevent erosion.
The benefits of wildflowers are endless, making them worth every second of care that you give them each year.
