The document discusses how stress affects our bodies and minds, providing background on the sympathetic and parasympathetic nervous systems. It notes that stress costs the U.S. healthcare industry $190 billion annually and impacts many areas of life. The problems start when our sympathetic system stays constantly activated without allowing our parasympathetic system to return us to balance. Meditation helps manage stress by allowing us to recognize thoughts causing stress and change our responses to difficult situations. The document provides tips for getting started with meditation and dispels common myths.
How meditation can reduce stress. This set of slides examines the types of meditation practices, mechanisms and rationale for meditation as a stress reduction technique, procedural guidelines and applications, efficacy based on peer reviewed articles, and lastly side effects and contraindications.
How meditation can reduce stress. This set of slides examines the types of meditation practices, mechanisms and rationale for meditation as a stress reduction technique, procedural guidelines and applications, efficacy based on peer reviewed articles, and lastly side effects and contraindications.
Transcendental Meditation is a simple, effective, time-efficient meditation practice that improves performance, health, behaviour and overall quality of life within a short period of time. It is highly recommended for corporations who would truly like to invest in the wellbeing of their employees.
Jacobson Progressive Muscle Relaxation is one of the simplest and easiest techniques of relaxation.
JPMR is a two-step relaxation practice to reduce stress and build awareness of sensations of tension and deep relaxation in various muscle groups.
The first step in this practice is to create tension in specific muscle groups and begin to notice what tension feels like in this body part.
The second step is to then release this muscle tension and begin to notice what a relaxed muscle feels like as the tension drains away. By moving through the body by alternately tensing and relaxing different muscle groups in a certain order, one builds awareness of how to recognize and differentiate between the associated feelings of a tensed muscle and a completely relaxed one.
Guided mindfulness meditation - What is mindful meditation & how to do it Yvette Bordley
Mindfulness meditation guided mindfulness meditation for stress reduction, mbsr. Based on jon kabat zinn meditation techniques and mindfulness based cognitive therapy. Includes breathing meditation, meditation techniques, relaxation, insight meditation, vipassana meditation. Power point presentation on mindfulness plain english, free meditation guide. Mindfulness for beginners to help learn meditation and develop a mindfulness practice.
Mindfulness at Work: Navigating Multitasking With Focus & EaseShalini Bahl
This is a webinar I did for AllOne Health’s clients on mindfulness at work and how it enhances the ability to focus and well being. If you would like to see the full webinar please visit the website:
http://mindfuluniverse.com/video/mindfulness-at-work-new-approaches-to-maximize-focus If you would like the slides please let me know and I will be happy to email you a copy
When using the correct methods of Mindfulness, you find that the experience is profound and it changes your complete view of things.
Visit us: http://www.meditationdirectories.com
Meditation is an experience of relaxing the body, quieting the mind, and awakening the spirit. Meditation encourages a deepening of consciousness or awareness, and also facilitates a deeper understanding of self and others.
HOLISTIC HEALTH AND WELLBEING IN WOMEN THROUGH YOGA
Women are expected to multi-task all the time, live like Super-(wo)-man; take care of their domestic duties with efficiency and grace, and work outside justifying their education and intellectual capabilities. The answer is Yoga which is a blessing indeed for women across the globe to handle their multiple responsibilities with proficiency and poise.
Yoga does more than just make their bodies supple, it balances mind and nourishes the soul. With repetition and regularity, Yoga is ideal for women of all ages to improve flexibility, strength and sense of well-being. The woman gets charged up to face the challenges of life and living with clarity, confidence and steadiness.
Yogic lifestyle is a unique synergy of body and breath work helps get rid of suppressed and regressed emotions that burdens one down by ‘letting-go’ of the tensions, energising the whole being. Yoga practice fuels the metabolic system and helps burn fat leading to weight loss and enhances all round fitness. Yoga promotes mindfulness that helps women make good dietary choices enabling feeling of satiation, preventing weight gain overtime.
Yogic life style promotes integration and harmony of physical, psychological, emotional, intellectual and spiritual levels of existence of a woman, thereby enabling her to be a holistically healthy individual.
Presented at the Greater Kansas City Psychological Association 2013 Annual Conference, this presentation covers the use of mindfulness as a therapeutic method in counseling.
The term stress was introduced in medicine in 1949 by Canadian endocrinologist – Hans Selye. To him, stress is described as the body’s adjustment to a new circumstance, and the body’s stereotypical and non-specific response to environmental stimuli that disrupt a personal balance, and described also as a psychosomatic mechanism to regulate and balance the tensions, which means the perception and preparation of the body to the specific loads.
Stress Management by Yoga and MeditationJujhar Japra
Stress in human life is becoming a serious health problem worldwide due to imbalanced work life, unhealthy competition and unethical environment. Yoga and Meditation, an ancient practice is very useful to balance the physical and mental health and develops spirituality to live a natural life with moral and ethical values. These qualities of Yoga and Meditation have significant outcome in stress management.
Transcendental Meditation is a simple, effective, time-efficient meditation practice that improves performance, health, behaviour and overall quality of life within a short period of time. It is highly recommended for corporations who would truly like to invest in the wellbeing of their employees.
Jacobson Progressive Muscle Relaxation is one of the simplest and easiest techniques of relaxation.
JPMR is a two-step relaxation practice to reduce stress and build awareness of sensations of tension and deep relaxation in various muscle groups.
The first step in this practice is to create tension in specific muscle groups and begin to notice what tension feels like in this body part.
The second step is to then release this muscle tension and begin to notice what a relaxed muscle feels like as the tension drains away. By moving through the body by alternately tensing and relaxing different muscle groups in a certain order, one builds awareness of how to recognize and differentiate between the associated feelings of a tensed muscle and a completely relaxed one.
Guided mindfulness meditation - What is mindful meditation & how to do it Yvette Bordley
Mindfulness meditation guided mindfulness meditation for stress reduction, mbsr. Based on jon kabat zinn meditation techniques and mindfulness based cognitive therapy. Includes breathing meditation, meditation techniques, relaxation, insight meditation, vipassana meditation. Power point presentation on mindfulness plain english, free meditation guide. Mindfulness for beginners to help learn meditation and develop a mindfulness practice.
Mindfulness at Work: Navigating Multitasking With Focus & EaseShalini Bahl
This is a webinar I did for AllOne Health’s clients on mindfulness at work and how it enhances the ability to focus and well being. If you would like to see the full webinar please visit the website:
http://mindfuluniverse.com/video/mindfulness-at-work-new-approaches-to-maximize-focus If you would like the slides please let me know and I will be happy to email you a copy
When using the correct methods of Mindfulness, you find that the experience is profound and it changes your complete view of things.
Visit us: http://www.meditationdirectories.com
Meditation is an experience of relaxing the body, quieting the mind, and awakening the spirit. Meditation encourages a deepening of consciousness or awareness, and also facilitates a deeper understanding of self and others.
HOLISTIC HEALTH AND WELLBEING IN WOMEN THROUGH YOGA
Women are expected to multi-task all the time, live like Super-(wo)-man; take care of their domestic duties with efficiency and grace, and work outside justifying their education and intellectual capabilities. The answer is Yoga which is a blessing indeed for women across the globe to handle their multiple responsibilities with proficiency and poise.
Yoga does more than just make their bodies supple, it balances mind and nourishes the soul. With repetition and regularity, Yoga is ideal for women of all ages to improve flexibility, strength and sense of well-being. The woman gets charged up to face the challenges of life and living with clarity, confidence and steadiness.
Yogic lifestyle is a unique synergy of body and breath work helps get rid of suppressed and regressed emotions that burdens one down by ‘letting-go’ of the tensions, energising the whole being. Yoga practice fuels the metabolic system and helps burn fat leading to weight loss and enhances all round fitness. Yoga promotes mindfulness that helps women make good dietary choices enabling feeling of satiation, preventing weight gain overtime.
Yogic life style promotes integration and harmony of physical, psychological, emotional, intellectual and spiritual levels of existence of a woman, thereby enabling her to be a holistically healthy individual.
Presented at the Greater Kansas City Psychological Association 2013 Annual Conference, this presentation covers the use of mindfulness as a therapeutic method in counseling.
The term stress was introduced in medicine in 1949 by Canadian endocrinologist – Hans Selye. To him, stress is described as the body’s adjustment to a new circumstance, and the body’s stereotypical and non-specific response to environmental stimuli that disrupt a personal balance, and described also as a psychosomatic mechanism to regulate and balance the tensions, which means the perception and preparation of the body to the specific loads.
Stress Management by Yoga and MeditationJujhar Japra
Stress in human life is becoming a serious health problem worldwide due to imbalanced work life, unhealthy competition and unethical environment. Yoga and Meditation, an ancient practice is very useful to balance the physical and mental health and develops spirituality to live a natural life with moral and ethical values. These qualities of Yoga and Meditation have significant outcome in stress management.
Learn how mindfulness-based stress reduction (MBSR) can help relax your body, calm your mind and spirit, and reduce overall stress. Our meditation techniques are ideal for women and men coping with chronic anxiety, illness, and pain.
As research into the applications of mindfulness progresses, both in the medical field for problems like pain and chronic illness management, and in the mental health field through therapies such as Dialectical Behavior Therapy, Acceptance & Commitment Therapy, and Mindfulness-Based Cognitive Therapy continue to increase the empirical support for the efficacy of this approach in a variety of conditions, it behooves us to learn more about this and apply it in our own lives and practices.
Kevin Drab
in this free ebook you will learn everything you need to know on how to keep your mind healthy so that you can live a fullfilling life and learn to achieve true self compassion
When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves. Let us walk you through the basics in our new mindful guide on how to meditate.
It's no secret that stress is a major problem in our society. But what if you could use meditation to help alleviate it?
Are you stressed? We know it's a drag. But sometimes, we have to get through it. And the best way to do that is with meditation!
Did you know that meditation has been shown to help reduce stress, lower blood pressure, improve sleep quality and even increase happiness levels? Anxiety, stress and depression can cause a lot of pain. But meditation is a practice that has been shown to help alleviate these symptoms.
Purpose:
That's the idea behind this webinar, which will teach you about the power of meditation for stress relief. Join us as we talk about why meditation is so important, and how it can help you relax and cope with stress in a way that feels good on your body and soul.
Introducing 5 Simple Ways To End Anxiety And panic Attacks. Inside This eBook ,you will discover the topics about focus on your breathing, control your thoughts , relax your body, get some exercise and change your diet.
Ten million people in America practice mindful meditation. That’s quite a lot. Mindful meditation has become popular as more and more people enjoy living a better, less stressful, more productive life.
Why are these people turning to meditation to improve their daily lives? The easy answer is, meditation works. The more complex answer is that today, we are suffering from information overload and stress more than previous generations. Some meditators want to reduce stress and enjoy greater peace. Others seek more awareness to create a more purposeful life. Still others want to gain greater awareness and align their thoughts with their actions. Mindful meditation is useful for all of these purposes. What is true for everyone, however, is that the more you know about your thinking, the more you are in control of your life.
Ten million people in America practice mindful meditation. That’s quite a lot. Mindful meditation has become popular as more and more people enjoy living a better, less stressful, more productive life.
Why are these people turning to meditation to improve their daily lives? The easy answer is, meditation works. The more complex answer is that today, we are suffering from information overload and stress more than previous generations. Some meditators want to reduce stress and enjoy greater peace.
Others seek more awareness to create a more purposeful life. Still, others want to gain greater awareness and align their thoughts with their actions. Mindful meditation is useful for all of these purposes. What is true for everyone, however, is that the more you know about your thinking, the more you are in control of your life.
Immunityplaysavitalroleinfightinganydisease.ItistruewithCoronaaswell.
Theimmunesystemsisdesignedtofightoffsicknessesandviruses.Butunfortunately,theimmunesystemcangetaffectedbymanythings.Thispreventsourbodiesfromeffectivelyfightingsickness
Yourphysicalfitnesslevelsalonedon’tdefineyourimmunity,thoughitdoesplayamajorroleinbuildingitup.
it's about food, excercise and medicines
Mindful meditation gives us the power to focus on the here and now. It increases our mental energy, allowing us to perform better and achieve more. Mindful meditation makes us more efficient in many areas of our lives.
5 Simple Ways To End Anxiety And Panic AttacksAnuj Kumar
When not adequately controlled, anxiety and panic attacks can be terrifying and dramatically alter your life. Often, anxiety attacks are so scary when they first appear that every detail of that first attack becomes permanently etched in their mind. If you're someone who suffers from anxiety attacks, you may be wondering if there is anything you can do to stop them in their tracks. When you can learn different techniques for preventing a panic attack, you can start to control them rather than them having control over you effectively.
Panic attacks cause the victim of the attack to experience a sudden and intense fear, even when there is no visible danger present or no identifiable trigger. This unfounded fear then triggers your body's emergency system to become activated and the physical fight-or-flight reactions to take over. This results in your body reacting as if it's under attack and it begins to fight for your life.
The presentation deals with the basic undrstandig of stress and stress management as well as offer you a few technigues to beat the stress on the workplace.
Mindfulness. It’s a pretty straightforward word. It suggests that the mind
is fully attending to what’s happening, to what you’re doing, to the space you’re
moving through. That might seem trivial, except for the annoying fact that we
so often veer from the matter at hand. Our mind takes flight, we lose touch with
our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future. And that makes us anxious.
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
Welcome to the Program Your Destiny course. In this course, we will be learning the technology of personal transformation, neuroassociative conditioning (NAC) as pioneered by Tony Robbins. NAC is used to deprogram negative neuroassociations that are causing approach avoidance and instead reprogram yourself with positive neuroassociations that lead to being approach automatic. In doing so, you change your destiny, moving towards unlocking the hypersocial self within, the true self free from fear and operating from a place of personal power and love.
https://bit.ly/BabeSideDoll4u Babeside is a company that specializes in creating handcrafted reborn dolls. These dolls are designed to be incredibly lifelike, with realistic skin tones and hair, and they have become increasingly popular among collectors and those who use them for therapeutic purposes. At Babeside, we believe that our reborn dolls can provide comfort and healing to anyone who needs it.
The Healing Power of Babeside's Handcrafted Creations
Our reborn dolls are more than just beautiful pieces of art - they can also help alleviate stress, anxiety, depression, and other mental health conditions. Studies have shown that holding or cuddling a soft object like a stuffed animal or a reborn doll can release oxytocin, which is often referred to as the "love hormone." This hormone helps us feel calm and relaxed, reducing feelings of stress and anxiety.
In addition to their physical benefits, reborn dolls can also offer emotional support. For many people, having something to care for and nurture can bring a sense of purpose and fulfillment. Reborn dolls can also serve as a reminder of happy memories or loved ones who have passed away.
2. In 2015, workplace stress was
responsible for $190 billion in
the U.S. healthcare industry.
And that number doesn’t take
into account all the other types
of stress we deal with, such as
interpersonal stress, money
worries and family difficulties.
themindfulsolopreneur.com
3. clearly impacts each of us in all areas of our lives and is
the reason many people take up unhealthy habits, such
as drinking, smoking and drugs. We can take a vacation,
but the same situations will be there waiting for us when
we return.
Stress
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4. Our autonomic nervous system, which
determines how our unconscious
physiological processes work, is
made up of two systems—the
sympathetic and parasympathetic
nervous systems.
How stress affects our b
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5. The sympathetic nervous system is the one
that provides the “fight or flight” instinct.
When we are under pressure, it kicks in to
help us deal with the situation.
The parasympathetic nervous system keeps
the sympathetic system in check. It returns
us to a balanced equilibrium. Both of these
are important for our well-being.
themindfulsolopreneur.com
6. start when there are so many overwhelming pressures
in our life that our sympathetic system stays on high
alert all the time. This doesn’t allow the parasympathetic
system a chance to return us to a balanced state where
we can reflect on and come to terms with changes and
relax.
The problems
themindfulsolopreneur.com
7. So the helpful “fight or flight”
response turns into a cycle where
more and more stress builds up
without the “release valve” of
equilibrium that can help us manage
the stress.
When our fight or flight response is
always on alert, we feel totally
stressed out.
themindfulsolopreneur.com
8. During these times, we often find ourselves making poor decisions that can
negatively impact us later. This leads to a continuation of the cycle of stress
accumulation. When caught up in this cycle, we frequently overreact, which
again, makes matters worse.
In our modern world of perpetual busyness, our sympathetic nervous system is
frequently in overdrive. We find ourselves constantly rushing from one activity
to another, multitasking and being available 24/7, thanks to our smart phones
and the Internet.
themindfulsolopreneur.com
9. How Meditation Helps Manage Stress:
Meditation offers us a chance to stop, to take a
break from our busy lives. During meditation, we
get familiar with how our mind works, we get to
reconnect with our bodies and we begin to
recognize the thoughts that are causing our
stress. These thoughts are often related to
external events.
themindfulsolopreneur.com
10. When we meditate, we cultivate a new awareness or mindfulness which helps us
clearly see how our inner self-talk and automatic tendencies of reacting, or
overreacting, to certain situations cause us stress.
We start to see that much of the stress in our lives we create internally, by the
way we think about and respond to situations. This new awareness then gives us
the opportunity to make changes in how we respond to difficult situations.
themindfulsolopreneur.com
11. Even More Reasons to Meditate:
Some of the leading causes of illness and death in our culture can be avoided
or maintained through the use of a simple meditation practice:
• Heart disease
• Stroke
• Heart attack
• Cancer
• High blood pressure
• Mental illnesses
• Neurodegenerative diseases associated with aging
themindfulsolopreneur.com
12. Physical Benefits of Meditation
• Improves quality of sleep
• Strengthens concentration
• Increases brain function
• Boosts immune system
• Regulates metabolism
• Reduces chronic pain
• Alleviates pain caused by tense muscles
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13. How Meditation Changes Your Brain
• Relieves anxiety and improves mood
• Reduces amount of atrophy in the brain, keeping
brains “younger”
• Leads to better decision making by using different
parts of the brain that enable more rational and less
emotional reactions to stressful situations
• Changes brain structure associated with learning, memory, sense of self,
empathy and stress in only 8 weeks.
themindfulsolopreneur.com
14. • Changes structure of the amygdala, the
part of the brain that helps determine how
we respond to stressors
• Improves mood, visual-spatial processing,
memory and cognition
• Reduces risk of recurrent clinical
depression
• Reduces frequency of binge-eating
• Reduces relapses in substance abuse
themindfulsolopreneur.com
15. 5 Common Myths about Meditation
To ease the burden of our busy lives, we are all looking for ways to manage our
stress. No doubt you have heard of meditation, and may even know someone
who practices it, though you may not have tried it yourself.
Many people believe they can’t meditate—that they can’t still their mind long
enough to enjoy the benefits it offers. There are many such misconceptions
about meditation, but with a bit more information, you too can learn how to
easily and naturally utilize meditation to relax.
themindfulsolopreneur.com
16. Myth 1: I will stop
thinking.Meditation is often believed to be a way to totally still the
mind; to stop thinking altogether. But in truth, meditation
practitioners watch the mind. It’s impossible to stop the
mind from thinking—that’s what it does.
But stopping all of our busyness for a while and being aware of the thoughts
that pop up into our heads can tell us a lot about what is causing our stress, so
that we can more effectively deal with it. This often involves the “self-talk” that
is negative or limiting.
themindfulsolopreneur.com
17. Myth 2: Meditation is part of a religious
affiliation.
While it’s true that meditation grew
out of spiritual or religious systems,
it in itself, is not a religious practice.
In fact, the most common forms of
meditation, such as watching the
breath, are practiced by people of all
faiths.
themindfulsolopreneur.com
18. There is no belief system that you need to “buy into” and nothing you
need to do or even buy to practice stopping and resting your constant
thinking. Meditation is really about being kinder to yourself by taking time
out of your busy life.
themindfulsolopreneur.com
19. Myth 3: I’ll have to meditate for years before I
can benefit from it.
Many people assume they must diligently practice hours of meditation for
years before they can reap the benefits. But scientific evidence proves
that as little as 10 minutes a day of meditation can significantly reduce
stress, improve clarity and focus and lower blood pressure.
themindfulsolopreneur.com
20. Myth 4: Only calm people can meditate.
It’s easy to look at some of the well-known
meditation practitioners and assume that
you have to be a calm person to have the
wherewithal to be successful at mediation.
But it’s actually the reverse that is true.
People become calmer, more gentle and compassionate by building a
meditation practice. There’s no certain personality type that finds it easier to
meditate. Everyone can learn to discover a more calming part of themselves
by practicing mediation consistently.
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21. Myth 5: I will have to sit in painful
positions and chant strange words.
The myth that you have to sit in
uncomfortable positions on the floor
while spouting words in a foreign
language have been perpetuated by
modern media.
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22. Yes, there are those who practice a certain type of mediation who say mantras
(the repeating of a word or phrase, like OM) and who sit on a cushion on the
floor for an extended amount of time. But those are totally optional. The truth
is that you can sit anywhere, or even lie down, to meditate.
There are no extra points earned for being uncomfortable or speaking a string
of words you don’t understand. Ask any mediation practitioner and they will tell
you that they meditate while riding the bus to work, in their office chair and
after awaking in the morning.
themindfulsolopreneur.com
23. Mediation is all about
relaxing the mind and
body, in a way that’s
comfortable for you.
After all, if you aren’t
comfortable, it’s hard
to relax.
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24. 6 Steps to Meditation
Step 1: Find a quiet place
Locate a spot where you will
be free from interruption and
distraction for a period of
time. This could be in your
bedroom, outside in a sunny
spot or in your office during
your lunch break.
themindfulsolopreneur.com
25. Step 2: Find a good time
Anytime is a good time for meditation, but you will
want to choose a time when you won’t be
interrupted. Meditating for even 10 minutes to start
with will offer you the benefits and you can continue
to increase your meditation time as you wish.
Step 3: Sit comfortably
Sit up straight, but relaxed. Close your eyes,
focusing on this present moment. You can sit in a
chair or on the floor. Once settled, notice how you
feel in your surroundings.
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26. Step 4: Focus on your breath
Bring your attention to your abdomen, feeling it rise and fall with each
breath. Or, focus instead on the breath coming in and out of your nostrils. To
help you focus, you can think to yourself on the inhalations, “breathing in”
and “breathing out” on the exhalations.
Step 5: Connect with your body
Scan your body, just noticing the sensations in
each part. Notice tight spots, warm places and
places that feel relaxed. There’s no need to
change anything about how your body feels. Just
notice.
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27. Step 6: Notice thinking
When your mind wanders, and it will, that’s okay. When you notice you are
thinking instead of focusing on your breath, simply bring your mind gently
back to the breath. This is mediation--bringing your mind back, over and
over and over again.
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28. • Join a class—like at the local
community center
• Use an app—there are many free
apps available
• Use a prop—like a mantra or mala
• Start slowly—try 10 minutes, 2x a
day and then work up
How To Get Started
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29. Where —in your bedroom, in the
office, in your car, waiting in line,
riding the bus...anywhere!
When —anytime you have a few
minutes of quiet time alone, like
first thing in the morning, on your
lunch break or right before bed.
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30. How —sit up straight,
but comfortably. Close
your eyes and focus on
your breath. Gently
return your mind back to
your breath when you
notice you are thinking.
Who —everyone can
meditate!
themindfulsolopreneur.com
31. Meditation is a great way to manage
stress. Plus it has many other
health benefits, as you have
learned. It’s also wonderful because
you can do it just about anywhere
and it costs nothing. And, it’s
simple enough that you can start
right away.
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