yoga and Meditation

why consider yoga?

Benefits of Yoga

Can Decrease Stress
Relieves Anxiety
May Reduce Inflammation
Could Improve Heart Health
May Fight Depression
Could Promote Sleep Quality

Going with the flow during yoga allows for...

Slow smooth fluidity
Listening of the body
Not forcing movements or postures
Breathing rhythmically (Play soothing music to encourage it, if preferred)
Using positions as a "time stamp" (Felling the body's efforts)

Breathing right during Yoga also enhances...

Relaxation
Stress management
Improves organ function
positively affects immune system & nervous system

YOGA is more than just stretching...

It allows for the mind and the body to communicate
It allows for keen focus & stillness
It allows for you to tame racing thoughts
It is ones own personal journey
It can become ones sanctuary

Looking for a new activity to fill up some free time? If you answered yes, consider taking up meditation! Research suggest that allowing yourself 5-20 minutes to listen to your body and the world around you can have a positive impact on your overall health and well-being. On top of this, all you need to start practicing is yourself and a place to sit! Scroll for more information...

Benefits associated with Meditation

Improved breathing
More attentive/present
Positive moods (Relaxation, calmness)
Non-Invasive practice
Sound sleep

(Anderson, et al., 2019)

Tutorial

Find a comfortable, well- lit place to sit
Sit up-right, hands on lap, close eyes
Breathe in through nose, out through mouth. Focus your attention on your breath (How it feels, sounds, etc)
As you meditate, you will experience running thoughts and sensations that may distract you. Acknowlegde them, then gently bring your attention back to your breathe and continue.

*This practice of re-centering your attention from distractions may strengthen your mind's ability to stay focused on the present.

Meditation believed to improve sleep quality for older adults

A research study conducted regarding sleep distubances for older adults (~66 yrs) concluded that meditation practice (MAP) was more effective in lowering self reported sleep disturbances than sleep hygiene education (SHE). At the beginning of this study all participants self reported 10.2 on the Pittsburg Sleep Quality Index (PSQI) indicating poor sleep quality. The participants were then split into two groups - MAP and SHE. After the 6 week intervention, both groups showed signs of sleep improvement. However, The MAP group's self reported PSQI dropped to 7.4 and the SHE group dropped to a mere 9.1 PSQI. This data suggest that practicing meditation may be more therapeutic for poor sleep quality than conventional sleep education (Slomski 2015).

"A higher frequency of meditation is related to higher levels of dispositional mindfulness, self-compassion, and happiness" (Campos, et al., 2016).

Meditation: In DepthThis fact sheet provides information about meditation for conditions such as high blood pressure, anxiety, depression, and pain.

To learn more about meditation and all its glory, visit the U.S. Department of Health and Human Services' website.

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