Studies suggest that meditation does all sorts of great stuff for you, like increasing memory and awareness while decreasing stress and negative emotions.
Founder of Work From Om®, the NYC-based wellness company bringing yoga, meditation and mindfulness to your workplace and corporate events. We've all had those moments where we're not sure whether to scream, run and hide or drop everything and get on the next plane to a faraway island.
Meditation is a simple and effective way to steady the mind, give clarity to your thoughts and help you to manage stress. Use this meditation when feeling anxious, pressured or panicked for immediate intervention and stress relief.
A simple exercise to activate the parasympathetic nervous system - ie, the relaxation response - involves regulating the breath to lower the heart right and blood pressure quickly and effectively. When our exhales are longer than our inhales, our body signals its "rest & digest" mode (vs. The practice: Close your eyes and take a deep breath in for a count of four, and then exhale for a count of eight.
Use this meditation twice daily to develop better focus, attention and a greater overall sense of clarity and calm over time.
Mindfulness is the practice of awareness of the present moment, enabling us to disassociate with notions of past and future that trigger rumination and stress. In perhaps the most significant mindfulness study to date, a team of Harvard researchers found that after 8 weeks of daily practice, mindful meditators reported a sense of increased peace and clarity while non-meditators did not.
Use this meditation to build body awareness and ease tension after a long day or before falling asleep at night.
A body scan meditation allows us to identify where unconscious holding patterns reside and helps to release them with our own awareness, enabling us to relax more completely.
Research suggests that including body scan meditation in a mindfulness practice significantly reduces sleep problems and improves symptoms and severity of fatigue and depression. The practice: Sit or lay down in a comfortable position and take a few moments to find a calm, steady breath. The best thing about meditation is that each of us has the tools we need to practice available to us at all times. Especially for those new to the body scan, we recommend performing this practice with the audio. You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor. You can notice your feet on the floor, notice the sensations of your feet touching the floor. This article was adapted from Greater Good In Action, a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab. Greater Good In Action is a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab. All courses are grounded in brain science, positive psychology and contemplative training and teach meditation in a secular, non-religious manner.


The purpose of this group is to create a warm, safe and trustful space where we learn, exchange ideas, meditate, reflect and explore life's questions.
Organizer: My name is Ela Amarie and I am a psychologist, a certified meditation teacher and an MBSR (Mindfulness Based Stress Reduction) trainer, certified by the Swiss Mindfulness Association.
About Mindfulness Mindfulness is an integrative, mind-body approach to life that helps people relate effectively to their experience.
Whether work life, personal life or the delicate balance of the two is causing you stress, there are better ways to dealing with life's pressures than explosive noises or an impromptu relocation. Check out these three breathing meditations that will help you to slow things down, increase your productivity and your ability to make rational decisions in high stress situations. With mindful breathing meditation, we use the breath as an object of meditation, concentrating deeply on the rhythm and sensation of our most basic life force. Not only that, but their MRIs showed an increase in gray matter in parts of the brain associated with focus and attention and a decrease in gray matter associated with stress and anxiety (non-meditators remained unchanged). Now, bring your awareness to sensations in the body, where you will spend several slow breaths on each focal point beginning with the left toes and checking in with left foot, left ankle, calf, knee, thigh - all the way through the left hip. Using the body and the breath, we can calm our bodies, sharpen our minds and improve perceptions of and reactions to stress. How can sitting down and focusing on our breath change our brain for the better?The left hemisphere of our brain is associated with analytical and logical processing. Research suggests that people who practice the body scan for longer reap more benefits from this practice. However, you can also use the script below for guidance for yourself or for leading this practice for others. Synthesizing hundreds of scientific studies, Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that’s easy to navigate and digest. Synthesizing hundreds of scientific studies, Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that’s easy to navigate and digest.
We are a fast growing community of people interested in cultivating happiness, peace and wisdom in our daily lives.
Short introduction, followed by a combination of mindfulness practices with reflections and exercises in Compassion, Gratitude, Kindness, Generosity and other ethical values.
It involves paying attention to our own subjective thoughts, feelings and body sensations, in a way that can increase awareness, help us manage difficult experience and increase space to make wise choices. An excellent tool for those moments of panic and anxiety (think, stuck in traffic, walking into a big meeting or during a heated argument), relaxation breathing tackles physical responses to sudden, acute stress while buying us time to respond thoughtfully rather than react impulsively. Think of it as an exercise for your brain that strengthens your "attention muscle" by forcing your awareness inward and challenging you to stay focused. When you notice an area of tension or discomfort, breathe into it, relaxing on the out-breath. To learn more about what meditation and yoga can do for your mind and body, read up on these four powerful scientific findings. The right brain is connected with creativity, visual and spatial perception, and emotional expression.


She is a Registered Social Worker (RSW), accredited by the Ontario College of Social Workers and Social Service Workers. Introduction followed by short practices and exercises in mindfulness (such as Mindfulness of breathing). When most of our life is dominated by left brain activity, there is often a focus on frantic “doing” and not enough time for “being” in the moment. We practice Mindfulness Meditations, such as Body Scan, Sitting Meditation, Mindfulness of Breathing.
A a€?Googlea€? search on a€?mindfulnessa€? results in millions of hits, and mindfulness based therapies are growing in popularity, with teachers and programs all around the globe. When you've completed five cycles of breath-counting, simply continue to breathe at this calm, steady pace, for two-to-three minutes, visualizing the breath moving through the respiratory system and appreciating its physical relationship with the body.
Follow with the pelvic region, abdomen and lower back, moving up through the torso and heart region. Practicing Mindfulness can shift us towards activating the right brain: stilling the chatter and making us feel calmer.
Wendy stays current with new research and therapeutic techniques through professional development workshops and seminars. From there, follow and breathe through the sensations in the fingers, hands, wrists, up the arms, through the shoulders, neck, jaw, temples, ears, eyes, forehead, crown of the head and skull. It is difficult for most of us to let go of our left brain, even when practising Mindfulness. We need to remind ourselves that it is the very process of noticing that our mind has wandered into thinking (or perhaps obsessing) about something and bringing our focus back to our breath that creates changes in our brain. As we do this we strengthen the neural pathways related to this activity.It is important to treat ourselves gently. If we are critical of ourselves as we are learning, this triggers our sympathetic nervous system, flooding our mind with fight or flight hormones and we will fail to reach a state of relaxation.At one point we believed that we had a certain amount of neurones at birth and that was fixed for life. Contemporary neuroscientists have discovered that we can create new neurones and new neural pathways by exercising our bodies and challenging our brains to learn new things. By practicing Mindfulness on a regular basis we can change our brains.How does Mindfulness change our brain?
It is associated with fear and emotion and activates our tendency to fight, flight or freeze in the face of danger. MRIs have shown that the more people meditate the more they are able to hold onto their ability to maintain a stance of equanimity in the face of stressful situations.Norman Doidge (author of The Brain that Changes Itself) talks about how parts of the brain that fire together get wired together. As we practise Mindfulness, we wire together the the higher order functioning of the pre-frontal cortex with the more primitive functioning amygdala. As the connection between the amygdala and areas associated with attention and concentration become stronger connections between the amygdala and other parts of the brain become weaker.



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