INPUT ARTICLE: Article: While classes aren't for everyone, a class can jump start your meditation practice, making it easier for you to make it an everyday practice. Plus, if you have no idea where to begin, a class will help you figure out a good starting point. Look for meditation centers in your area. Some yoga studios offer meditation classes as well. Also, Buddhist temples or centers in your area will likely offer classes on meditation. You may also find meditation classes through your library or your local parks and recreation department, and some churches offer meditation classes, particularly ones that embrace other traditions, such as the Unitarian Universalists. Everyone gets distracted when they meditate. When you're first starting out, that may make you anxious or angry at yourself. However, rather than becoming angry, just try to be aware of when your thoughts are drifting, and pull them back to the meditation. That is, you may think you have to meditate every single day at a certain time for it to be helpful. However, if you fall into that thinking, you may find yourself giving up because you miss a few days. Keep in mind that even a little meditation can help improve your memory. Therefore, try to meditate when you can, even if you don't find time to do it every day. If you don't want to take a class, you can still benefit from the wisdom of others. Try doing a guided meditation. You can find many online, or you can download free apps. The person on the other end will walk you through a meditation process, helping you to learn how to do it. You don't have to meditate the same way every time. For instance, some people find a walking meditation helpful. Talk a ten-minute walk, focusing on different sensations in turn. Start with feeling your body walking, really focusing on what the movements feel like. Move on to the feeling of breathing. After that, focus on what the air feels like on your skin, then try thinking about just what you see and then just what you hear.

SUMMARY: Consider taking a class. Don't let distraction make you anxious. Realize even a little meditation can help. Try a guided meditation. Change it up.

In one sentence, describe what the following article is about: Massage therapy is one of the best ways to relieve a stiff neck. If you're massaging your own neck, use this technique: Warm up the back of your neck by rubbing up and down with your hands. With gentle pressure, use your fingertips to rub in a circular motion on your neck. Focus on the areas that are most stiff, but rub your entire neck for relief. Repeat this motion up and down your neck for several minutes. A massage therapist will work with you to figure out where your body is holding tension. While your neck may be stiff, you may actually have tension in other parts of your back or shoulders that builds in your neck. Check with your health insurance to see if massage is covered by your health plan. Acupuncture is the Chinese treatment of pain and other ailments by penetrating various strategic points of the skin with tiny needles. Although some question acupuncture's effectiveness, many chronic neck-pain sufferers swear by this treatment. See an acupuncture therapist for a consultation and ask them specifically about treating neck stiffness or neck pain.
Summary: Massage your neck. Visit a massage therapist. Try acupuncture.

If you are the partner or principle guest of the mother, make sure you are ready to assist her during delivery with helpful tips, reminders, and encouragement. A childbirth preparation class will teach you the stages of delivery, options for pain management, breathing techniques, assistance tips you can use as a guest during birth, and even what to bring with you to the delivery. If you have been invited to attend the delivery of a child, it may help to learn how labor and delivery function. Knowing the basics of what the mother is experiencing and how labor is expected to progress can help you calm the mother, prepare yourself for the sight of blood, and inform you of how long you can expect to be on your toes as a guest. Many times, labor can begin hours before delivery occurs; as a guest, you may wish to think of strategies for keeping the mother pleasantly occupied during dilation. Write down a list of things to discuss or safe activities to do while she is waiting to begin delivery. Suggestions include talking about future vacations, taking a walk, giving her a massage, listening to music, taking a bath (you may wish to pack a swimsuit), sitting on an exercise ball to relieve discomfort, watching the mother's favorite movie on your laptop, and other low-stress activities to kill time and calm everyone's nerves.
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One-sentence summary -- Consider attending a childbirth preparation class with the mother. Learn the biology of birth. Prepare ideas of what to do during the waiting period.

Q: When you're on a plane, choose an aisle seat near one of the restrooms. On a bus, call ahead to make sure your bus will have a restroom; when on the bus, pick a seat near the back, also on the aisle. Try to always be as close to the bathroom as you can to avoid accidents. You can request one of these seats on a plane when booking by phone. Additionally, many airlines let you look at the flight beforehand and switch seats. If you somehow end up away from the bathroom, you should discreetly inform a flight attendant about your health issue and ask if you can switch seats in order to be closer to the restroom. It can also help to tell your flight attendant about your condition. You don't need to be explicit, but you can say you have a medical condition that sometimes makes going to the bathroom urgent. That way, if you do run into a problem (such as a long line), the attendant can try to help. This advice is good for traveling, period. When packing for a plane trip, it's a good idea to always carry a spare change of clothes with you in your carry-on luggage. If your luggage is lost, you still have a change of clothes, which you may need. In addition, if you have a problem on the plane, you have something to change into. If possible, keep these with you even when you get off the plane, as you may run into trouble later.
A: Position yourself near the restroom. Warn your flight attendant. Keep your spare change of clothes in your carry-on.

INPUT ARTICLE: Article: Don't suffer silently. Talk to a friend about what you're experiencing. Sharing your pain will help you feel better, and create an opportunity for your friend to offer additional emotional support. Telling a friend about being bullied will also establish an ally who can help you avoid the bully and create a buffer when avoidance isn't possible. Talking to an adult doesn't mean they would intervene. If you would prefer they didn't intervene, you might tell them you'd like guidance, but you want to try handling the situation yourself before adults get involved. They could be a family member, school counselor, family friend, or a coach. This will put the bullying behavior on an adult's radar, so they can intervene in the event you are in over your head and establishes evidence should you need to file a formal complaint in the future. The adult can help you decide when it is time to formally report bullying behavior. Online forums are a good way to share your experience, if you are too embarrassed to talk to people you know. Many forums have experienced members who may be able to offer encouragement and suggestions to help you manage your situation. This also creates an opportunity for you to support others who are victims of bullies and may be a source of new friendships.

SUMMARY:
Tell a friend. Tell a trusted adult. Tell your story anonymously.