For those of you looking for some structure to your meditations and mindfulness exercises, you may find the “Stop, Breathe & Think” App helpful. The Application breaks down principles into small bites that you can perform in short periods. (over just several minutes). The guidance provided is succinct and helpful.
https://www.stopbreathethink.com
While yoga can help improve flexibility, posture and balance, the practice of yoga offers so much more, including self-reflection, the practice of kindness to ourselves and others, and continued growth and self-awareness. Of course, all of this is much easier to move toward if you can find a sense of comfort in the poses.
Yoga provides many props to enhance your ability to express a yoga pose. One of the most popular yoga props to use in class is the yoga block. Made from foam, bamboo, wood or cork, the block is often used as an extension of the arms, but can also support the back, head and hips to help the body settle into a pose. Furthermore, yoga blocks:
Whether you are seated or standing, or have tight hips and shoulders, the following four poses provide excellent examples of using a yoga block to enhance flexibility and find greater enjoyment in your yoga practice. (see web address below for more info)
You can find earlier events similar to this at the website:
https://www.visitindy.com/indianapolis-storytelling-arts-of-indiana
With temperatures dipping and more snow on the way this week, perhaps you just need change of routine. Did you know that you have a great $3.00 opportunity? If you have not got a gym membership and want to try out Butler’s facility, the Health and Recreation Complex, for $3.00/day fee, you have full access to the following and you can be provided a lock and locker.
The HRC has much to offer, including:
It’s the latest craze. Where you might expect to see children, you find adults: They sit with colored pencils in their hands, bent over the swirls and intricate patterns of coloring books. Yes, coloring books. They are losing themselves in patterns of mandalas, curved flowers and runaway stems. This is a world they create and escape into, and it’s become a popular form of relaxation.
But how does it work? What does this pastime do to our brains to elicit such pleasure and calm?
According to clinical psychologist Scott M. Bea, Psy.D., it has everything to do with refocusing our attention. “Adult coloring requires modest attention focused outside of self-awareness. It is a simple activity that takes us outside ourselves. In the same way, cutting the lawn, knitting, or taking a Sunday drive can all be relaxing.”
Dr. Bea cites three reasons adult coloring can be calming:
https://health.clevelandclinic.org/2015/11/3-reasons-adult-coloring-can-actually-relax-brain/
Get moving. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not boosts your fitness and energy levels but can also elevate your moods. In addition, exercise has been found to reduce anger, tension, fatigue and confusion. Despite the many demands on your time, this is not the season to stop exercising. Indeed, when regular exercisers are inactive, they begin to feel depressed and fatigued after just one week, according to a study from scientists at the Uniformed Services University of the Health Sciences in Bethesda, Maryland. Exercise also can give you that much-acclaimed “runner’s high.” Indeed, research shows that rigorous physical activity of any kind pumps up production of endorphins, your body’s feel-good neurotransmitters.
Healthy Horizons has a Fall 2017 Rewards Program that offers you the chance to earn free prizes (Swag) through tracking your healthy behaviors. The deadline for submission is this Friday, December 8th, 2017. Find the Healthy Rewards Point Card at https://www.butler.edu/healthyhorizons. Some of our newest products are displayed above. These include a gray sweatshirt-fabric blanket, light-up walking/running armband, copper lined thermos, and coloring book/pencil set. Submissions of the tracking sheets with points totaling 250 or more will be considered for the Grand Prize drawing of a fit-bit. Come by Pharmacy Building Room 110 to make you selection and reward yourself for the great healthy things you are doing!
If you are in need of a support group for a medical condition (including mental health needs), you may want to check on the link below. Dozens of conditions and needs are addressed with quick links to great resources. The hope in help can’t be measured. Even sometimes it’s just the help of having someone else who’s had field time in the situation like yours. For support consult:
https://healthfinder.gov/FindServices/SearchContext.aspx?topic=833
Wishing peace and goodwill to all isn’t a concept you need to reserve for the holidays. This easy mindfulness meditation called Loving-Kindness can give you the warm fuzzies all over, all year long.
Meditation may sound hard but there is a super simple way to get started: love and kindness.
Loving-kindness refers to a state of unconditional kindness and compassion for all beings. This concept is found in many religions and cultures around the world, and the tradition spans a few thousand years.
What’s the big deal? Some studies suggest you can boost your empathy1 and feelings of connection2 and reduce your implicit bias3, anger, depression and anxiety.4
You start with yourself and expand your circles of compassion outward. Here are the basics:
You get the idea. Make it more your style, with a different phrase like, “May I be at peace,” or “May I be safe,” or stack phrases together to expand the notion. To get more practice, search for a loving kindness meditation video and find your favorite version.
Tonight before you drift off, take a moment to wish yourself some well-deserved peace. Let’s do this, and be Healthy for Good!