Meditation

Dental Anxiety and Mindful Meditation

Posted on by Dominick Flarey

Stressful events upset our inner self.  They cause anxiety, worry and mental anguish.  Life stress which occurs daily but is not necessarily deadly is the one of the worst stresses because it causes the same inner reactions than life threatening stress.  The body reacts and activates the Fight or Flight Response which in turn informs the adrenal glands to produce various hormones such as cortisol and epinephrine to prepare the body for a struggle.  The heart rate increases, the blood vessels constrict, the muscles tighten and any resources are utilized to prepare the body to defend, flee or fight.

Many individuals suffer severe anxiety with dental visits. Please also review AICHP’s Meditation Instructor Program

 

It is hence very important to mentally calm oneself when mundane day to day events occur.  Mindfulness is one way to do this.  Meditation and relaxation in the moment is key to keeping the inner systems of the body calmer.  It is about recognizing the situation, the stress itself, and also subjectively modifying one’s response to it.  Hence it is cognitive but also physiological.   One utilizes the meditation to activate the body’s Parasympathetic System which reverses many of the Fight or Fight reactions found in the Sympathetic System.   Through this, the blood pressure lowers, the heart rate decreases, the vessels relax, the muscles unconstrict and the mind finds ease.  Fortunately, anyone can learn Mindfulness Meditation and apply this to everyday situations.

One stressful situation that this can be applied to is the visit to the dentist.  For many, there is a true fear and trauma in visiting the dentist.  Maybe a child one had a difficult experience, or even as an adult, one fears any type of medical procedure.   As each day becomes closer to the appointment there can be a build up of anxiety and stress.  The body and mind become more occupied with the visit and stressed hence producing a stress response in the body.  The day of the appointment, the anxiety may even be higher and upon arrival, one may in a high state of stress.   Mindfulness Meditation can help negate the effects of stress on the body and help ease the mind prior to a visit.

In the article, “How Mindfulness Can Ease Your Dental Anxiety. Even if You Don’t Love Meditating” by Heather Beasley Doyle, the usefulness of Mindfulness prior to dental visits is explored.  The article speaks of an interview with a dental professional who utilized Mindfulness not only for dental students but also as a way to help patients better prepare for their visit.  The article states,

 “For patients anticipating a stressful procedure, I think diaphragmatic breathing is probably the most effective, easiest way to ease their anxiety. It’s called the three-part breath. It uses  the diaphragm, the lungs, and then the upper chest. You start by breathing from the belly, into your lungs, and then you lift your collarbone as you breathe into your chest. Then you exhale on a long slow breath that’s twice as long as the inhale. It engages the parasympathetic nervous system, and it’s a very conscious and effective way to relax the body, the nervous system, and to focus the mind.”

“How Mindfulness Can Ease Your Dental Anxiety. Even if You Don’t Love Meditating”.  Beasley Doyle, H. (2023). Tufts Now.

To review the entire article, please click here

Commentary

Dentist anxiety, also known as dental phobia or odontophobia, is a common condition that affects millions of people worldwide. It is characterized by intense fear or anxiety related to dental visits and procedures. This fear can be so overwhelming that it prevents individuals from seeking necessary dental care, leading to a decline in their oral health.

The impact of dentist anxiety on oral health is significant. Avoiding dental visits can result in untreated dental problems such as tooth decay, gum disease, and oral infections. Neglecting oral health can also lead to more serious conditions, including tooth loss and systemic health issues like cardiovascular disease and diabetes.

The benefits of meditation for managing anxiety

Meditation, a practice that involves focusing the mind and achieving a state of calm and relaxation, has been proven to be an effective tool for managing anxiety. It offers a wide range of benefits for both mental and physical well-being. Regular meditation practice can help reduce stress, promote emotional stability, enhance self-awareness, and improve overall health.

When it comes to dentist anxiety, meditation can be particularly beneficial. By calming the mind and soothing the nervous system, meditation can help individuals manage their fears and anxieties associated with dental visits. It allows individuals to cultivate a sense of inner peace and tranquility, making it easier to face dental procedures with a greater sense of calm and control.

How meditation can specifically help with dentist anxiety

Meditation provides a variety of specific techniques and approaches that can help individuals overcome dentist anxiety. One such technique is mindfulness meditation, which involves focusing one’s attention on the present moment without judgment. By practicing mindfulness, individuals can learn to observe their anxious thoughts and emotions without getting caught up in them. This allows for a greater sense of detachment and a reduction in the intensity of anxiety.

Mindful Meditation can help ease the anxiety of visiting the dentist.

 

Another helpful meditation technique is guided imagery. This involves visualizing positive and calming images, such as serene landscapes or peaceful scenes, to create a sense of relaxation and well-being. By engaging the imagination in this way, individuals can create a mental escape from their dental anxieties and replace them with more positive and calming thoughts.

Breathing exercises are also commonly used in meditation to promote relaxation. Deep, slow breathing can help activate the body’s relaxation response and reduce anxiety. By focusing on the breath during dental procedures, individuals can maintain a state of calm and reduce the physical symptoms associated with anxiety, such as rapid heartbeat and tense muscles.

Techniques for incorporating meditation into your dental routine

Incorporating meditation into your dental routine can help make dental visits more manageable and less anxiety-provoking. Here are some techniques to consider:

  1. Pre-dental meditation: Before your dental appointment, set aside a few minutes to practice meditation. Find a quiet space where you can sit comfortably and focus on your breath or use guided meditation apps or videos specifically designed for dental anxiety. This can help you enter the dental office with a calmer state of mind.
  2. During dental procedures: Practice mindfulness and deep breathing during dental procedures. Focus on your breath and try to keep your attention in the present moment. Whenever anxiety arises, acknowledge it without judgment and gently bring your attention back to your breath. This can help distract your mind from anxious thoughts and promote a sense of relaxation.
  3. Post-dental meditation: After your dental visit, take some time to relax and restore your calm. Spend a few minutes engaging in a mindfulness practice or listening to a guided meditation that focuses on relaxation and self-care. This can help you process any residual anxiety and maintain a positive mindset towards future dental visits.

Finding the right meditation style for you

There are various meditation styles to choose from, and finding the one that resonates with you is essential for overcoming dentist anxiety. Here are a few popular styles to consider:

  1. Mindfulness meditation: This style focuses on being fully present in the moment and observing thoughts and emotions without judgment. It can help build resilience to anxious thoughts and cultivate a sense of calm.
  2. Loving-kindness meditation: This practice involves directing well-wishes and compassion towards oneself and others. It can foster feelings of self-acceptance and reduce self-criticism, which can be helpful for managing dental anxiety.
  3. Transcendental meditation: Transcendental meditation involves the use of a mantra or repeated sound to achieve a state of deep relaxation. It can help calm the mind and reduce anxiety.

Experiment with different meditation styles and see which one resonates with you the most. Remember that meditation is a personal practice, and what works for one person may not work for another. Find the style that brings you the most peace and tranquility.

Additional strategies for overcoming dentist anxiety

In addition to meditation, there are several other strategies you can employ to overcome dentist anxiety:

  1. Communication with your dentist: Openly discuss your fears and anxieties with your dentist. A compassionate and understanding dentist can help alleviate your concerns and create a more comfortable dental experience for you.
  2. Gradual exposure: If your anxiety is severe, consider gradually exposing yourself to dental visits. Start with short, non-invasive procedures and gradually work your way up to more complex treatments. This incremental approach can help desensitize you to dental anxiety over time.
  3. Relaxation techniques: In addition to meditation, practice other relaxation techniques such as deep breathing, progressive muscle relaxation, or listening to calming music. These techniques can help you relax before, during, and after dental visits.
  4. Distraction techniques: Engage in activities that distract your mind during dental procedures. Bring a book, listen to music, or use noise-canceling headphones to focus on something other than the dental environment.

The link between stress and oral health

It is essential to recognize the link between stress and oral health. Stress can have a detrimental impact on oral health by contributing to conditions such as bruxism (teeth grinding), temporomandibular joint disorder (TMJ), and gum disease. By managing stress through meditation and other stress-reduction techniques, you can significantly improve your oral health and overall well-being.

Tips for maintaining a healthy smile despite anxiety

Despite experiencing dentist anxiety, it is crucial to prioritize your oral health. Here are some tips for maintaining a healthy smile:

  1. Maintain a consistent oral hygiene routine: Brush your teeth twice a day, floss daily, and use mouthwash to keep your teeth and gums healthy. A clean mouth reduces the risk of dental problems and promotes overall oral health.
  2. Eat a balanced diet: Opt for a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This ensures that your teeth receive the essential nutrients they need to stay strong and healthy.
  3. Limit sugary foods and drinks: Sugary foods and drinks can contribute to tooth decay and other dental problems. Limit your consumption of sugary snacks, sodas, and candies to protect your teeth.
  4. Schedule regular dental check-ups: Regular dental check-ups are essential for maintaining good oral health. By visiting your dentist regularly, you can catch any dental issues early and prevent them from progressing into more severe problems.

Seeking professional help for dentist anxiety

The dentist visit for many can be overwhelming. Some may need counseling and help in managing stress.

 

If your dentist anxiety is severe and significantly impacts your daily life, it may be beneficial to seek professional help. A mental health professional experienced in treating anxiety disorders can provide you with the necessary tools and techniques to manage your dental phobia effectively. They can guide you through exposure therapy, cognitive-behavioral therapy, or other evidence-based treatments to help you overcome your fears.

Remember, you are not alone in your dental anxiety, and there is no shame in seeking help. Your oral health is essential, and by addressing your anxiety, you can ensure that you receive the dental care you need for a healthy smile.

Conclusion: Embracing meditation as a tool for oral health and overall well-being

Meditation is a powerful practice that can help individuals overcome dentist anxiety and achieve a healthy smile. By incorporating meditation techniques into your dental routine, you can manage anxiety, reduce stress, and promote a sense of calm during dental visits. Finding the right meditation style for you is key, as everyone’s experience with anxiety is unique. Additionally, employing other strategies such as communication with your dentist, gradual exposure, and relaxation techniques can further support your journey towards overcoming dentist anxiety.

Remember, your oral health is a vital component of your overall well-being. By prioritizing your dental care and seeking professional help if needed, you can embrace meditation as a valuable tool for maintaining a healthy smile and living a happier, more anxiety-free life.

Please review AIHCP’s Meditation Instructor Program as well as AIHCP’s Stress Management Consultant Program

 

Please also review AIHCP’s Meditation Instructor Program, as well as AIHCP’s Stress Management Consulting Program.  Both programs are online and independent study and open to qualified professionals seeking a four year certification.  Please review the Meditation and Stress programs and see if they meet your academic and professional goals.

Additional Resources

“Coping with Dental Anxiety”. Higuera, V. (2021). Healthline.  Access here

“Easing Dental Fear in Adults”. WebMD Medical Contributers. ( 2021). WebMD. Access here

“How To Deal With Dental Anxiety”. HealthEssentials. (2023). Cleveland Clinic.  Access here

“What to know about dental anxiety”. Fletcher, J. (2022). Medical News Today. Access here

Sleep Meditation

Posted on by Dominick Flarey

Sleep is critical to success in life.   The necessity of the brain and body receiving the required hours of sleep can sometimes be forgotten in a fast paced world.  Deadlines, more work, squeezing things in late at night, and burning oneself out at “both ends of the candle” can lead to multiple issues.  Individuals who suffer from lack of sleep can encounter health issues and at work lose focus and concentration. In addition, lack of sleep is a big reason for accidents both behind the wheel and at work.

Sleep meditation can help individuals with insomnia and anxiety fall asleep

 

It is thus extremely important to find the right amount of sleep but many even when they try can find it difficult.  Individuals who suffer from insomnia or anxiety may have a very hard time falling asleep.  Hence Meditation is an excellent way to find sleep.  The article, “4 Benefits of Sleep Meditation and How To Do It” from HealthEssentials and the Cleveland Clinic takes a closer look at the importance of sleep and how different forms of sleep meditation can be utilized to aid in sleep.  The article states,

“Sleep meditation is a practice that helps prepare your body and mind for sleep. Especially if you have anxiety or insomnia, it can be hard to just jump into bed and fall asleep as soon as your head hits the pillow. According to Dr. Young, stress, pain and anxiety are the most common factors that can interrupt our sleep and keep us awake at night.”

“4 Benefits of Sleep Meditation and How To Do It”. May 12th, 2023. HealthEssentials. Cleveland Clinic.

To read the full article, please click here

Among the sleep meditation forms suggested include gradual muscle relaxation, controlled breathing and visualization.   One is bound to discover one type of sleep meditation form to help and in addition there are other things that can enhance meditation through teas, herbs, or sounds.

 

Meditation is a practice that has been around for centuries, but only recently has it gained mainstream popularity as a tool for improving sleep quality. Meditation is the practice of focusing your attention on a single point, such as your breath, a word, or a sound. By focusing your attention, you can quiet your mind and reduce stress, which can help you fall asleep faster and stay asleep longer.

How Meditation Can Improve Your Sleep Quality

Sleep meditation and focused breathing can help one find the sleep they need

 

There are several ways that meditation can improve your sleep quality. First, meditation can reduce stress and anxiety, which are two of the most common causes of sleep problems. When you meditate, you activate your parasympathetic nervous system, which is responsible for the body’s relaxation response. This can help you feel more relaxed and calm, making it easier to fall asleep.

Second, meditation can improve the quality of your sleep. When you meditate, you increase the amount of slow-wave sleep you get, which is the deep, restorative sleep that your body needs to repair itself. Slow-wave sleep is also essential for memory consolidation, so getting enough of it can help improve your cognitive function.

Scientific Evidence Supporting the Effectiveness of Meditation for Sleeping

Several studies have shown that meditation can improve sleep quality. In a 2015 study published in JAMA Internal Medicine, researchers found that mindfulness meditation improved sleep quality in older adults with moderate sleep disturbances. Another study published in the Journal of Sleep Research found that meditation improved sleep quality in patients with insomnia.

Different Types of Meditation for Sleeping

There are several different types of meditation that can be helpful for improving sleep quality. One of the most popular types of meditation is mindfulness meditation, which involves focusing your attention on the present moment. Other types of meditation that can be helpful for sleep include body scan meditation, which involves focusing your attention on different parts of your body, and loving-kindness meditation, which involves focusing on feelings of love and compassion.

Tips for Beginners to Get Started with Meditation for Sleeping

If you’re new to meditation, getting started can be overwhelming. Here are some tips to help you get started:

  1. Start small. Begin with just a few minutes of meditation each day and gradually increase the amount of time you spend meditating.
  2. Find a quiet, comfortable space to meditate. This can be a spare room in your house, a park, or even your car.
  3. Use guided meditations. There are several apps and websites that offer guided meditations specifically for sleep.
  4. Be patient. Meditation is a skill that takes time to develop. Don’t get discouraged if you don’t see results right away.

How to Incorporate Meditation into Your Bedtime Routine

Please review AIHCP’s Meditation Instructor Certification and see if it meets your academic and professional needs

 

Incorporating meditation into your bedtime routine can help signal to your body that it’s time to sleep. Here are some tips for incorporating meditation into your bedtime routine:

  1. Meditate at the same time every night. This can help your body develop a sleep routine.
  2. Avoid screens for at least 30 minutes before bed. The blue light emitted by screens can interfere with your body’s natural sleep cycle.
  3. Try a body scan meditation. This can help you relax your body and prepare for sleep.

Common Mistakes to Avoid When Meditating for Sleeping

There are several common mistakes that people make when meditating for sleep. Here are some mistakes to avoid:

  1. Trying too hard. Meditation is about relaxing, not trying to force yourself to fall asleep.
  2. Getting frustrated. If you’re having trouble falling asleep, don’t get frustrated. Instead, try focusing on your breath or a word.
  3. Giving up too soon. Meditation is a skill that takes time to develop. Don’t give up if you don’t see results right away.

Additional Tips to Improve Your Sleep Quality

In addition to meditation, there are several other things you can do to improve your sleep quality:

  1. Create a relaxing bedtime routine. This can include taking a warm bath, reading a book, or listening to calming music.
  2. Avoid caffeine, alcohol, and nicotine before bed. These substances can interfere with your body’s natural sleep cycle.
  3. Exercise regularly. Regular exercise can help improve sleep quality.

Success Stories of People Who Have Improved Their Sleep Quality with Meditation

There are countless success stories of people who have improved their sleep quality with meditation. One woman, who had struggled with insomnia for years, started meditating before bed and found that she was able to fall asleep faster and stay asleep longer. Another man, who had been taking prescription sleep aids for years, started meditating and was able to wean himself off the medication.

Conclusion: The Benefits of Meditation for Sleeping and How to Get Started

Do not allow insomnia and anxiety to steal the sleep you need. Instead learn more about sleep meditation and see if it works for you

 

In conclusion, meditation is a powerful tool for improving sleep quality. By reducing stress and anxiety and improving the quality of your sleep, meditation can help you wake up feeling refreshed and energized. If you’re new to meditation, start small and be patient. With time and practice, you’ll be able to unlock the power of meditation and improve your sleep quality for good.

Please also review AIHCP’s Meditation Instructor Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Meditation.

 

 Additional Resources
“Why Is Sleep Important?”. NIH.  March 24th, 2022.  Access here
“Why sleep is important”. APA. October 2008.  Access here
“The Importance of Sleep”. Shamard Charles, MD. January 10th, 2021. VeryWellHealth. Access here
“3 Ways to Meditate for Better Sleep” Kirsten Nunez.  January 13th, 2020.  Healthline.  Access here
“Guided Sleep Meditation: How to Get Started”. Arlin Cuncic. September 21st, 2022. Access here

 

Meditation and Mindfulness in the Corporate World

Posted on by Dominick Flarey

Meditation enhances thought and ability within brain.  Brain cognition, alertness and ability to concentrate and be creative are all offshoots from meditation and mindfulness.  When one is tired or stressed or unfocused, one’s ability to be productive and creative in art, school or work are all greatly lessened.  This is why businesses are investing so much time and money into helping keep their employees less stressed and more focused through meditation.  Businesses are employing Meditative Instructors and professionals to help their business personal be more productive and creative in the work place.

Mindfulness in the work place can reduce stress and increase employee productivity. Please review AIHCP’s Meditation Instructor Certification

 

Meditation Instructors are employed to help large corporations train employees in meditation and also integrate meditation programs onsite for employees to better find focus and the ability to channel creativity leading to better productive outputs.  The article, “Mindfulness and Meditation: Enhancing Employee Wellbeing” from the Corporate Wellness Magazine offers numerous reasons why employers and businesses are utilizing mindfulness and meditation for their employees.  Businesses are associating and correlating mental wellness and wellbeing with better employee outcomes.  A more peaceful employee and happy employee is by far more productive and creative than a stressed employee.  The article points out,

“Investing in mindfulness and meditation practices for employees can significantly improve their wellbeing, resulting in a healthier, more productive, and more engaged workforce. By offering training, creating dedicated spaces, and encouraging regular practice, employers can foster a culture of mindfulness that supports employee success.”

“Mindfulness and Meditation: Enhancing Employee Wellbeing”. Corporate Wellness Magazine.

To read the entire article, please click here

Commentary

Employees who practice mindfulness are better equipped employees to handle stress and issues at the work place.  They are better equipped to handle stress and become more resilient to issues and perform better with deadlines and multiple tasks.  In addition, employees are able to focus and problem solves at a higher level.  Emotional intelligence rises within the employee office and permits them to better face issues with calmness and logically approaches.  Besides increased productivity and other emotional benefits, happier employees work harder and less likely to call off and dismiss assignments.  They are more proud of their work and look to accomplish goals as a team.

Meditation Instructors can help incorporate these values and strategies into the corporate system itself, from the small office to the large corporation that spreads out across the world.  They can help implement mindfulness themes in meetings and also utilize it in everyday issues on the office floor.  Furthermore, they can be applied and implemented at larger levels via live seminars and zoom meetings for those unable to attend.  The benefits of mindfulness are too powerful to ignore for any corporation or business.

Mindfulness is the practice of focusing your attention on the present moment, without judgment. It is a simple concept, but it can be difficult to achieve in our fast-paced world. Mindfulness in business involves applying this concept to the workplace. It means being fully present and engaged in your work, without distractions or worries about the past or future.

Mindfulness is not a new concept, but it has gained popularity in recent years. Many successful business leaders, such as Steve Jobs and Arianna Huffington, have publicly endorsed the benefits of mindfulness in their work. Research has also shown that mindfulness can improve productivity, creativity, and decision-making.

The Science Behind Mindfulness and Meditation

The practice of mindfulness and meditation has been shown to have a positive impact on the brain. Studies have shown that regular meditation practice can increase gray matter in areas of the brain associated with memory, empathy, and emotional regulation.

Meditation has also been shown to reduce activity in the amygdala, the part of the brain responsible for the fight-or-flight response. This means that regular meditation practice can decrease stress and anxiety levels.

In addition, mindfulness and meditation have been shown to increase activity in the prefrontal cortex, the part of the brain responsible for executive functions such as decision-making and problem-solving. This means that regular meditation practice can improve focus, attention, and cognitive flexibility.

Benefits of Mindfulness in the Workplace

There are many benefits of mindfulness in the workplace. Here are some of the most significant ones:

1. Reduced Stress and Anxiety

Meditation in the work place can reduce stress and anxiety.

 

Stress and anxiety are common in the workplace and can have a negative impact on employee productivity and well-being. Mindfulness and meditation can help reduce stress and anxiety levels, leading to a more relaxed and focused workforce.

2. Improved Creativity and Innovation

Mindfulness can help employees become more creative and productive in the workplace

 

Mindfulness and meditation have been shown to increase creativity and innovation. This is because when we are fully present and focused, we are more likely to come up with new and innovative ideas.

3. Better Decision-Making

Mindfulness and meditation can improve decision-making by increasing focus and attention. When we are fully present, we are more likely to make thoughtful and informed decisions.

4. Improved Relationships

Mindfulness and meditation can also improve interpersonal relationships in the workplace. When we are more present and empathetic, we are better able to communicate and connect with our colleagues.

How Mindfulness Can Boost Corporate Success

Mindfulness can boost corporate success in many ways. Here are some of the most significant ones:

1. Increased Productivity

Mindful employees are more productive because they are able to focus their attention on the task at hand. This means that they are less likely to be distracted by outside stimuli, such as emails or social media.

2. Improved Employee Retention

Mindfulness can also improve employee retention rates. When employees feel valued and supported, they are more likely to stay with a company long-term. Mindfulness training programs can help create a positive and supportive workplace culture.

3. Enhanced Innovation

Mindfulness can also enhance innovation in the workplace. When employees are more focused and present, they are more likely to come up with new and innovative ideas.

4. Improved Customer Satisfaction

Mindfulness can also improve customer satisfaction. When employees are more present and engaged in their work, they are better able to meet the needs of their customers.

Mindfulness Practices for Busy Professionals

Work and long hours can decrease productivity. It is important to implement stress reduction and mindfulness techniques to maximize creativity, time and productivity

Incorporating mindfulness into your daily routine doesn’t have to be time-consuming or difficult. Here are some simple mindfulness practices that busy professionals can use to improve their focus and reduce stress:

1. Mindful Breathing

Take a few moments each day to focus on your breath. Close your eyes and take slow, deep breaths, focusing on the sensation of the air entering and leaving your body.

2. Mindful Walking

Take a short walk during your lunch break and focus on the sensation of your feet touching the ground. Pay attention to your surroundings and the sensations in your body.

3. Mindful Eating

Take a few moments before a meal to focus on the food you are about to eat. Notice the colors, textures, and smells of the food. Take your time eating and savor each bite.

Mindfulness Techniques for Stress Reduction

Stress is a common problem in the workplace, but mindfulness can help reduce stress levels. Here are some mindfulness techniques that can help:

1. Body Scan

Lie down or sit comfortably and focus on each part of your body, starting from your toes and working your way up to your head. Notice any tension or discomfort and breathe into those areas.

2. Visualization

Close your eyes and visualize a peaceful scene, such as a beach or a forest. Imagine yourself in that scene and focus on the sounds, smells, and sensations.

3. Gratitude Practice

Take a few moments each day to focus on something you are grateful for. This can help shift your focus from stress and anxiety to positive emotions.

Mindful Leadership and Its Impact on Corporate Culture

Meditation and mindfulness can help leadership and employees work together and achieve more goals

 

Mindful leadership involves leading with intention, empathy, and compassion. When leaders practice mindfulness, they are better able to connect with their employees and create a positive workplace culture.

Mindful leaders are also more likely to make thoughtful and informed decisions, leading to better outcomes for the company. In addition, mindful leaders are better able to manage stress and anxiety, leading to a more relaxed and focused workforce.

Certified Meditation Instructors can play a key role in helping businesses find the proper plan for their company.

Mindfulness Training Programs for Businesses

Many businesses are now offering mindfulness training programs for their employees. These programs can help employees learn practical mindfulness techniques and incorporate them into their daily routines.

Mindfulness training programs can also help create a positive and supportive workplace culture, leading to improved employee retention rates and better overall corporate success.  Many meditation professionals also look for certifications to help enhance their resume.  AIHCP offers a four year certification for qualified professionals seeking a Meditation Instructor Certification.

Case Studies of Companies That Have Successfully Implemented Mindfulness Practices

Many companies have successfully implemented mindfulness practices in their workplace. Here are some examples:

1. Google

Google offers mindfulness training programs for its employees, including meditation classes and a course called “Search Inside Yourself,” which teaches mindfulness and emotional intelligence.

2. Aetna

Aetna, a health insurance company, offers mindfulness programs for its employees, including yoga classes and meditation sessions. The company has reported improved employee productivity and reduced healthcare costs as a result.

3. General Mills

General Mills, a food company, offers a mindfulness program called “Mindful Leadership.” The program includes mindfulness training for executives and managers, and has led to improved employee engagement and better decision-making.

Conclusion and Next Steps to Incorporate Mindfulness in Your Business

Meditation instructors can help implement meditation mindfulness plans for corporations and businesses

 

Mindfulness can have a significant impact on your business success. By incorporating mindfulness practices into your daily routine and offering mindfulness training programs for your employees, you can improve productivity, reduce stress, and create a positive workplace culture.

If you’re interested in incorporating mindfulness into your business, start by practicing some of the mindfulness techniques discussed in this article. Consider offering mindfulness training programs for your employees and leading by example by practicing mindful leadership. With time and practice, you can create a more mindful and successful workplace.

For those looking to help train work forces, please review AIHCP’s Meditation Instructor Certification.  Qualified professionals can earn a four year certification in Meditation Instruction from AIHCP and apply their knowledge to training work forces.  The program is online and independent study and open to qualified professionals.  Please review and see if the program in Meditation Instruction meets your academic and professional goals.

Additional Resources

“Six Proven Benefits Of Meditation In The Workplace”. Laura Sage. August 3rd, 2020.  Forbes.  Access here

“Increasing Mindfulness In The Workplace”. Yolanda Lau. October 5th, 2020.  Forbes.  Access here

“Mindfulness at Work: Create Calm & Focus in the Workplace”. Heather Craig. March 9th, 2019. Access here

“How to Be More Mindful at Work”. David Gelles.  New York Times. Access here

Meditation and Health Benefits

Posted on by Dominick Flarey

Meditation has been served to many as a fix it all solution but the reality is it can only manifest its many benefits if individuals properly utilize it over time.  When stripped of it religious overtones, it has health benefits that benefit over time.  In this way it is preventative care for life itself.  Stress breaks down the body.  Since meditation counter effects the negative side effects of stress, it hence aids and protects the body from stress induced disease.

Through meditations breathing and relaxation techniques, the body is able to reverse the effects of the sympathetic nervous system.  This in turn is good for the heart, blood pressure, and mental clarity.  It also helps the brain deal with depression and anxiety.  However, most agree to achieve the required protection, one needs to practice meditation for at least 8 weeks to begin to see its benefits in one’s life.   Like all better things for health, it is not just a fad but a life style commitment.  One must continually strive to utilize meditation to counter stress throughout life to better reduce the negative effects of stress on health.

Meditation has many mental and physical health benefits.

 

The article, “How long you need to meditate to see results for your body and brain” by Alexa Michail looks at how meditation over time can have positive effects on both the body and the brain.  She also reviews how long one needs to incorporate the practice into one’s new life style routine.   She states,

“Research shows meditation reduces stress, anxiety, and depression symptoms. A 2016 study found that longer-term meditation practice was associated with structural changes of the “white matter” in the brain, which is responsible for “relaying sensory information” and can explain why meditation helps people stay in the present moment and may help combat age-related cognitive decline. ”

“How long you need to meditate to see results for your body and brain”. Alexa Michail. February 11th, 2023. Fortune Well.

To read the entire article, please click here

Commentary

Meditation has been practiced for centuries and is an important part of many cultures. It is a great way to promote physical, mental, and emotional wellbeing.  Most professionals suggest that after 8 weeks, one will start to see the benefits of meditation in one’s physical and mental health.

Introduction to Meditation

Meditation is a practice that involves focusing on the present moment and calming the mind. It can help to reduce stress and anxiety, as well as increase focus and clarity. It can also help to boost mood and promote overall wellbeing. The practice of meditation has been around for centuries and is now becoming increasingly popular in the Western world.

Meditation can be done in many different ways and can be tailored to fit your individual needs. It can be done in a seated position, lying down, or even while walking or doing other activities. There are many different forms of meditation, such as mindfulness, loving-kindness, and mantra-based meditation.

Benefits of Meditation

Meditation has been empirically demonstrated to have a bevy of positive implications on physical and mental health. There is evidence to suggest that it may reduce stress, anxiety, depression, and improve psychological well-being. Additionally, there are purported physiological benefits such as a decrease in heart rate and improved immune system functioning. Further research has identified potential correlations between regular meditation practice and decreased cortisol levels, improved respiratory functioning, and enhanced cognitive performance.

Meditation has many health benefits, both physical and mental. It can help reduce stress and anxiety, improve concentration and focus, and promote overall wellbeing. It has also been linked to improved sleep, increased happiness, and improved immune system functioning.

On a physical level, meditation has been shown to help reduce blood pressure, improve heart health, and reduce inflammation. It can also boost the immune system and help with pain management.

On a mental level, meditation can help to reduce stress and anxiety, as well as improve mood and focus. It can also help to improve memory and decision-making skills.

Meditation and Stress Management

Meditation can be a great tool for stress management. It can help to reduce stress and anxiety, as well as increase focus and clarity. It can also help to boost mood and promote overall wellbeing.

When practicing meditation for stress management, it’s important to find a technique that works for you. Some popular techniques include breath awareness, body scan, visualization, and mantra-based meditation.

Enhancing Your Wellbeing Through Meditation

Meditation can be a great way to enhance your wellbeing. It can help to reduce stress and anxiety, improve concentration and focus, and promote overall wellbeing. It can also help to boost mood and improve sleep.

For those who are new to meditation, it’s important to start small and be consistent. It may take some time to find a technique that works for you, but it’s worth the effort. Once you find a technique that resonates with you, make sure to practice regularly to get the most out of it.

Conclusion

Meditation is a great way to promote physical, mental, and emotional wellbeing. It can help to reduce stress and anxiety, improve concentration and focus, and promote overall wellbeing. There are many different types of meditation, such as mindfulness, loving-kindness, and mantra-based meditation.

Learn how to help others utilize meditation for their overall mental and physical health through AIHCP’s Meditation Instructor Program

 

Getting started with meditation can seem daunting, but it doesn’t have to be. Start small and find a technique that resonates with you. With consistent practice, you will be able to unlock the many health benefits of meditation and enhance your wellbeing.

If you’re looking to unlock the health benefits of meditation and enhance your wellbeing, this guide should help you get started. Make sure to find a technique that works for you and practice regularly to get the most out of it.  Meditation Instructors can also help guide one through the process and properly instruct individuals to properly meditate.

AIHCP offers a Meditation Instructor Program for qualified professionals seeking a four year certification.  The program is online and independent study.  Please review the program and see if it meets your academic and professional goals.

Additional Resources

“12 Science-Based Benefits of Meditation”. Matthew Thorpe, MD, PhD and Rachael Link, MS, RD.  October 27th, 2020. Healthline.  Access here

“16 Health Benefits of Daily Meditation According to Science”. Madhuleena Roy Chowdhury, BA.  June 19th, 2019.  Positive Psychology.  Access here

“What meditation can do for your mind, mood, and health”. Harvard Health Publishing. July 16th, 2014. Harvard Medical School. Access here

“10 Science-Backed Benefits Of Meditation”. Zameena Mejia. Forbes Health.  Access here

Types of Meditation at Work

Posted on by Dominick Flarey

Workplace stress is a large issue in the United States.  Individuals burn out or some even become aggressive.  The leading causes for work place stress include not enough time, inappropriate resources, personality clashes, and micro management.   Many times, workers and employees take their frustration home and spread the anxiety and stress to others.  It is hence important to reduce stress at work not only for the health of employees but also for the productivity and morale of the office.

Meditation at work can help increase productivity and reduce stress.

 

Many individuals turn to meditation.  Individuals in the office or at work find ways to incorporate stress relief techniques or quick meditation to help them through the day.  In fact, some companies spend thousands on Meditation itself.  Meditation Instructors are employed to teach employees how to utilize mediation at work as way to reduce stress and increase productivity.

The article, “5 effective meditation techniques to practice at work” by Akanksha Agnihotri takes a closer look at types of Meditation one can employ while at work to help with stress and productivity.  The author lists a variety of techniques such as deep breathing to visualization.  A special walking meditation is also included.  Through these types of meditation the article hopes to guide an individual to a way to utilize meditation that fits one best.  The article states,

“Increasing work demands and workplace stress levels can take a toll on your mental health. Employees may be unable to perform to their full potential and realise their life goals if they are experiencing such negative effects on their bodies and brains. Practising meditation at the workplace has many proven benefits like reduced stress and improved focus. Increased creativity, productivity and improved relationships with colleagues are some of the great results of meditation one can attain at work.”

“5 effective meditation techniques to practice at work”. Akanksha Agnihotri. November 15th, 2022.  Hindustan Times.

To read the entire article, please click here

Commentary

Meditation can be a very useful tool in helping employees reduce stress and be more successful at work.  Stress itself is the biggest obstacle to productivity.

Stress at work is a phenomenon that has been well-documented in the literature as a potential occupational hazard. It is defined as an individual’s subjective experience of distress due to a perceived inability to cope with demands placed on them in the workplace context. Stressors can be physical, psychological, or organizational in nature, and may take the form of workload demands or challenging interpersonal dynamics.

Workplace stressors can be defined as the physical and psychological demands placed on an individual while they work, which can have a negative impact on their overall wellbeing. This can include factors such as workloads, working conditions, interpersonal relationships, workplace culture and organisational change. These stressors are often sources of chronic stress for workers, causing detrimental long-term effects both to their mental and physical health.

Meditation at Work

Meditation at work is an excellent stress management technique.

 

Meditation at work is an increasingly popular practice in modern workplaces, as it provides numerous benefits to employees. It can be utilized as a form of stress management, allowing participants to relax and clear their minds amidst a hectic day. In doing so, it can create an environment of greater focus and productivity, as well as foster healthy habits for self-care that are conducive to the overall well-being of the organization.

Meditation at work is a practice that has been gaining traction among productivity-focused professionals. It involves the intentional control of attention through various forms of contemplative practice, such as mindfulness or self-reflection. There are different types of meditation that can be employed to maximize focus and clarity in the professional environment. Transcendental meditation is a type of meditation designed to induce a state of restful awareness and an inner stillness by silently repeating a mantra.

One of the most popular forms of workplace meditation is Mindfulness Meditation, which encourages practitioners to focus on the present moment and observe their thoughts, feelings, and physical sensations. This type of meditation can be used to reduce stress and anxiety caused by work-related pressures, as well as increase attention span and productivity. Additionally, Transcendental Meditation (TM) is an effective practice for reducing stress experienced in the workplace.

In addition, one can employ Walking meditation.  Walking meditation is a form of mindful practice in which one actively engages the cognitive faculties in order to experience the physical reality of movement. It involves a conscious awareness of each step taken, as well as the environmental factors that affect it such as temperature, air flow, and other sensory inputs. By focusing on these elements, practitioners are able to cultivate enhanced levels of attention, clarity and insight while they walk.

Stress Reduction at Work

Stress reduction tools at work represent a pro-active approach to the mitigation of deleterious psychological states with regard to occupational contexts. Such tools may take the form of various coping strategies such as cognitive reframing, relaxation techniques, and mindfulness practice which can be employed when faced with stressful situations. This intervention is designed to promote psychological resilience and emotional regulation, as well as provide a buffer against job-related stressors.

From stress balls to relaxing music, individuals can find ways to reduce the noise and tension at work.  It is imperative to find a balance to ensure productivity and success in the office or work place.

Meditation Instructors can serve a positive role for companies seeking to train employees in the secrets of meditation and how to employ it for their overall mental health.  In addition, meditation can reduce stress and help company productivity sore by making minds more focused and individuals more calm and able to coordinate and work together.  Meditation instructors and corporate entities are two divergent forces that can benefit from the practice of mindfulness. The former offer a service that has been proven to help individuals cope with stress, anxiety, depression, and other psychological and emotional issues. On the other hand, corporations have recently become increasingly interested in incorporating meditation into their business operations as a way of enhancing employee productivity and performance.

Conclusion 

In conclusion, the benefits of workplace meditation are clear. It can help to reduce stress and anxiety, improve concentration, and increase productivity. Furthermore, it can also foster a sense of community among employees, as they come together in the shared practice of mindfulness. Regularly engaging in workplace meditation can lead to better physical and mental health, increased happiness and satisfaction with work, and improved collaboration between colleagues. It is an invaluable tool that should be embraced by more organizations seeking to create a healthier, more effective working environment.

Please also review AIHCP’s Meditation Instructor Certification and Stress Management Certification programs and see if they meet your academic and professional goals.  The programs are online and independent study and open to qualified professionals seeking a four year certification.

 

Additional Resources

“Six Proven Benefits Of Meditation In The Workplace”.  Laura Sage. August 3rd, 2020. Forbes.  Access here

“Coping with stress: Workplace tips”. Mayo Clinic Staff. June 16th, 2021. Mayo Clinic.  Access here

“9 Benefits of Meditation For The Workplace”. Paul Harrison. The Daily Meditation.  Access here

“16 Causes of Workplace Stress & How to Prevent Its Effects”. Jeremy Sutton, PhD. September 7th, 2021. PositivePsychology.Org. Access here

 

 

Eastern Meditation Video on Mind, Body and Soul Benefits

Posted on by Dominick Flarey

Eastern Meditation obviously is very different than Western ideas on meditation.  While all meditation aims towards God, the Eastern ideas on God are very different than Western ideas.  Furthermore, ideas regarding union with God vary.

With this in mind, Eastern meditation developed a very different spirituality and meditation that opens the body more than any Western techniques.  From a physiological standpoint, this led to strategies to relax the body.  Through these strategies, many health benefits to reduce stress emerged for the mind and body.  The secular Western world took advantage of many of these meditation techniques and utilized them for stress management, hence stripping them of a spiritual end.

The video below looks at the values of Eastern Meditation from mind body and soul and looks at how individuals can utilize these techniques according to their need.

If you would like to learn more about Meditation or would like to become a certified Meditation Instructor, then please review the program below and see if it meets your academic and professional goals.  The program in Meditation Instruction is independent study and online and open to qualified professionals seeking a four year certification as a Meditation Instructor.

Is Meditation an Effective Treatment Option for Anxiety?

Posted on by Dominick Flarey

By John Edwards, BS

What is Anxiety, How Common is it and is Meditation Effective Against it?

Anxiety is a common emotion that everyone experiences at one point or another. It is a feeling of uneasiness, worry, or fear. Many people feel anxious when they are faced with a challenging situation, such as a job interview or a first date. For some people, however, anxiety is more than just a temporary feeling – it is a chronic condition that can interfere with their daily lives.

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults. While there are many conventional treatments available, some people prefer to explore alternative methods. Herbal supplements, meditation, and yoga are a few popular alternatives. Some people find that these methods help to reduce their anxiety symptoms, while others find that they do not work for them.

An excellent article below discussed further how meditation is used as an alternative treatment for anxiety. It reviews the study they conducted as well as how effective meditation as a treatment for anxiety was vs commonly used prescription drugs.

During the study, which lasted two months, more than 100 participants with anxiety disorders were trained in MBSR techniques including breath awareness, body scanning, and mindful movement. They were instructed to meditate at home for 45 minutes a day, attend a mindfulness-based stress reduction class once a week, and also went on one day-long weekend retreat during the study. Very few of the patients were on any anti-anxiety medication when the trial began, though a few people were already consistently taking low-dose antidepressants (trazodone, benzodiazopenes).
More than 100 people in a separate group, who also had anxiety disorders, took a newly-prescribed SSRI drug (escitalopram) once a day, for eight weeks.

At the start and end of the trial, all participants were evaluated using the same, commonly used anxiety-measuring scale. Meditators and medicated patients both experienced significantly reduced severity in their anxiety, by about 30%.

Meditation works as well as a common antidepressant for reducing anxiety, study says, By Hilary Brueck – Insider November 11, 2022
Access the Article Here –

A picture of a hand pointing to the word Anxiety.

Commentary

Meditation: What is it? How does it Help with Anxiety?

Meditation is a mental discipline that involves focusing your attention on a certain object, thought, or activity to achieve a state of inner peace. There are many different types of meditation, but the goal of all meditation is to clear your mind of distractions and help you focus on the present moment. Meditation has been shown to be an effective treatment for anxiety. Studies have found that regular meditation can help reduce symptoms of anxiety, including worries, racing thoughts, and physical tension.

Different Types of Meditation: Mindfulness, Breathing, etc.

Mindfulness meditation is a form of mindfulness that is widely practiced in the western world. It involves focusing on the present moment and being aware of your thoughts, feelings, and sensations without judgement.

Breathing meditation is another popular type of meditation that can be used to focus on the present moment and calm the mind. It involves focusing on your breath and counting each inhale and exhale.

There are many other types of meditation that are practiced around the world, such as Transcendental Meditation, Vipassana Meditation, Zen Meditation, and more. Each type of meditation has its own unique benefits that can help to improve your mental and physical health.

How to Meditate

When it comes to meditation, there are many different ways to go about it. There is no one “right” way to meditate, so find what works best for you and stick with it. With that said, here are a few tips on how to meditate:

  1. Find a comfortable place to sit or lie down. You want your spine to be straight, but not tense. Close your eyes and take a few deep breaths in and out.
  2. Start by focusing on your breath. Breathe in and out slowly and evenly. If your mind starts to wander, gently bring it back to your breath.
  3. Once you’ve been focusing on your breath for a while, you can start to expand your focus outward. Pay attention to the sensations in your body or the sounds around you.

Benefits of Meditation: Lessens Anxiety Symptoms

Meditation has been found to be an effective treatment for anxiety symptoms. A review of studies found that meditation can significantly reduce anxiety levels and help people manage their anxiety.

Meditation works by calming the mind and body, and it has been shown to be particularly effective in reducing stress and improving mood. In one study, people who meditated for eight weeks had a significant reduction in anxiety symptoms. Meditation can also help people cope with anxiety by teaching them how to control their thoughts and emotions.

Conclusion: Regular Practice of Meditation Leads to Long-term Relief

In conclusion, is meditation a useful tool against stress and anxiety? It can be said that regular practice of meditation definitely leads to long-term relief from stress and anxiety. It is also natural and drug free, helping to avoid any potential negative side effects from medications. It is a simple and effective way to relax the mind and body, and it can be done anywhere, at any time (morning, noon or night). So, give it a try!

With the levels of stress and anxiety we all suffer from, there is a demand for meditation instructors. If you would like to learn more about meditation and how to become a meditation instructor then our online program might interest you. For more information on our Meditation Instructor certification program please visit our webpage here – Certified Meditation Instructor CE Program 

Additional Resources:

Identifying App-Based Meditation Habits and the Associated Mental Health Benefits: Longitudinal Observational Study Stecher C, et al. J Med Internet Res 2021;23(11):e27282
Access here – 

Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation, SY ATEZAZ SAEED, MD et al Am Fam Physician. 2019;99(10):620-627
Access Here – 

Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety-A Modern Scientific Perspective. Krishnakumar D, Hamblin MR, Lakshmanan S. Anc Sci. 2015 Apr;2(1):13-19. doi: 10.14259/as.v2i1.171. PMID: 26929928; PMCID: PMC4769029.
Access Here – 

Brief Mindfulness Meditation for Depression and Anxiety Symptoms in Patients Undergoing Hemodialysis, Zoe Thomas, et al CJASN December 2017, 12 (12) 2008-2015;
Access Here – 

 

 

Types of Meditation for Health

Posted on by Dominick Flarey

Meditation has gone from merely a spiritual exercise to a mental and physical exercise.  Primarily Eastern meditation and it deep ties to relaxing the body for its own spiritual purposes has been transferred to the West as a holistic approach to better health.  Meditation has been shown in studies to help one physically and mentally.  Better focus, better control of emotion and healthier hearts are all an end result.  It is important to discover what type of meditation is best for oneself.  With so many types of meditation available for better mental and physical health, it can be difficult to choose and learn these techniques.  Meditation Instructors can also help individuals better learn to properly implement meditation into their daily lives.

There are a variety of meditations individuals can utilize for overall health. Meditation Instructors can help guide individuals to the best ones.

 

The article, “10 different types of meditation—and which one is right for you” by Karen Johnson looks at the benefits of meditation and the different types one can use.  She lists in particular ten different types of meditation and how they can be utilized for physical, mental and emotional health.   From mindfulness to various poses, Johnson discusses a variety of meditation poses and techniques that one can utilize.  She states,

“Meditation may have started as early as 5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.”

“10 different types of meditation—and which one is right for you”. Karen Johnson. November 5th, 2022. Stacker.com.

To review the entire article, please click here

Commentary

The benefits of meditation on health are numerous and well-documented. Meditation has been shown to lower blood pressure, improve circulation, reduce stress levels, boost the immune system, and promote overall well-being.  Mindfulness meditation has been shown to be beneficial for overall health. A review of 47 trials found that mindfulness meditation can help reduce psychological stress. In addition, another review of 14 trials found that mindfulness meditation can help reduce pain. Finally, a systematic review of the literature found that mindfulness meditation is associated with improvements in mental health, physical health, and quality of life.

In addition to physical health, Mindfulness meditation is an effective intervention for improving mental health. Numerous studies have found that mindfulness meditation can help to reduce stress, anxiety, and depression. Meditation works by helping the individual to focus on the present moment and become more aware of their thoughts and feelings. This increased awareness can help to reduce negative thinking and rumination, which are often linked to mental health problems.

Types of Meditation

There are many types of meditation, but they can broadly be classified into two categories: focused attention and open monitoring. Focused attention meditation involves focusing on a single object, thought, or activity, such as the breath, a mantra, or a certain visual object. The goal is to maintain that focus while letting other thoughts and distractions come and go without getting caught up in them. Open monitoring meditation is about observing all of the thoughts, feelings, and sensations that arise without judgment or attachment.

Guided meditation is a form of mindfulness meditation in which a person is guided by a teacher or another individual through the process of meditation. The individual is typically instructed to focus on their breath and to maintain a state of relaxation and awareness. Guided meditation can be an effective way to learn how to meditate, as it can help to focus the mind and provide guidance and support.

Focused meditation is a form of mindfulness meditation in which you focus your attention on a specific object, thought, or activity. The purpose of focused meditation is to increase your awareness of the present moment and improve your concentration. In order to practice focused meditation, find a comfortable place to sit or lie down. Close your eyes and focus your attention on your breath. Once you have focused on your breath, begin to count each inhale and exhale.

Visualization meditation is a type of mindfulness meditation in which you focus on a certain image or scene. You may focus on something peaceful, like a beach or a meadow, or something that represents what you want to manifest in your life. The idea is to hold the image in your mind and focus on the feelings it evokes, such as relaxation or happiness. over time, this practice can help to train your brain to more easily access states of calm and peace.

Meditation pose, mantra and breath

When one is meditating, it is important to maintain a posture that is comfortable and stable. This allows for the individual to focus their attention on their breath and the present moment, rather than on any discomfort they may be feeling. There are many different meditation poses that can be adopted, and it is important to find one that suits the individual.  A meditation mantra is a word or phrase that is repeated during meditation. The mantra can be anything that is meaningful to the person meditating. The repetition of the mantra helps to focus the mind and can lead to a deeper state of meditation.  Meditation breathing is a technique that is used to help focus the mind and body. The goal of meditation breathing is to bring the practitioner into a state of relaxation and calm. The technique involves focusing on the breath and letting go of all other thoughts. This can be done by sitting in a comfortable position and focusing on the breath as it moves in and out of the body.

Conclusion 

Science is showing more and more evidence that Eastern meditation and its many forms  aid individuals mentally, emotionally and physically.  Through proper form, pose, breath and mantra, one can lower one’s stress levels, improve heart health and find inner peace from various stressors.  Meditation Instructors can help instruct individuals into the various practices and types of meditation one can wishes to utilize for a particular benefit.

Please also review AIHCP’s Meditation Instructor Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.

 

Additional Resources

“Psychology of Meditation and Health: Present Status and Future Directions”. Dilwar Hussain and Braj Bhushan. International Journal of Psychology and Psychological Therapy 2010, 10, 3, pp. 439-451.  Access here

“What meditation can do for your mind, mood, and health”. Harvard Health Publishing. July 16, 2014.  Access here

“Which Type of Meditation Is Right for Me?”. Holly J. Bertone, CNHP, PMP and Crystal Hoshaw.  November 5th, 2021. Healthline.  Access here

“What are the Different Types of Meditation?”. Mindworksteam.  Mindworks.  Access here

 

Yoga, Meditation and Anger Management

Posted on by Dominick Flarey

Controlling anger is key to a healthier life style.  Allowing the actions of others to hurt our own mental and physical health can cause stress and disharmony in the body.  Anger management can help oneself find the ability to better acknowledge anger triggers as well as to better cope with the emotional eruption.  Yoga is one way to learn better ways to cope with anger and control emotion. Yoga is easy to learn and a great way to let off frustration and find inner peace.  There are numerous poses in yoga that can aid an individual in dealing with angry emotions.

The article, “Yoga for anger management: 5 poses to break free” by Anujj Trehaan discusses the various poses one can utilize in yoga to combat anger.  She lists numerous poses from Balasana to Sukhusana.  She also encourages Savasana, Matsyasana, and Uttanasana as important poses.  The article explains the purpose of each pose and how the poses help one better cope with anger.  She states,

Yoga can play an important role in anger management, as well as with stress management in one’s daily life and existence.  Various Yoga poses are also directly correlated with managing anger

 

“It is natural to feel anger but not when it starts getting the better of you.Anger is a powerful emotion and probably the only one that hurts us more than it may hurt someone else.If you find yourself in an unbreakable loop of rage and resentment, we have got your back.Go ahead and try these five yoga poses for anger management.”

“Yoga for anger management: 5 poses to break free”. Anujj Trehaan. October 23rd, 2022. NewsBytes.

To read the entire article, please click here

Commentary

When it comes to yoga and anger, there are a few things to consider. For one, anger is often seen as an emotion that needs to be released in order to achieve inner peace. However, yoga teaches us that all emotions should be experienced and then let go of. This can be difficult to do with something as powerful as anger. But if we can learn to experience anger without letting it take over, we can find a balance between the two extremes.

Yoga and meditation can play key roles in reducing stress and anger in life.  They can prevent the sympathetic nervous system from overwhelming the body and keeping the body in a constant state of fight or flight.  It can also help the body find relaxation and reverse it through the para sympathetic nervous system.  This deactivates many of the hormones and the prepare the body for fight or flight and all the emotions that are tied to this response.

Types of Poses for Anger Management

Balasana, also known as child’s pose, is a resting pose in yoga. The word “balasana” comes from the Sanskrit words “bala,” meaning “child,” and “asana,” meaning “pose.” This pose is often used as a resting pose between more active poses, or as a way to release tension and anger. To perform child’s pose, start in a kneeling position with your buttocks resting on your heels.

The Hindi word “suhkusana” can be translated to English as “anger.” This word is often used to describe the feeling of anger that one experiences when they are upset or frustrated. When someone is suhkusana, they may feel like they are about to explode with anger. This feeling can be caused by many different things, such as stress, anxiety, or even just everyday life.  It is of no wonder then why this pose is utilized in anger management.

Savasana, also known as corpse pose, is a posture that is often used in yoga classes. The purpose of savasana is to allow the body and mind to relax and release any tension that has been built up during the practice. Anger is an emotion that is characterized by feelings of frustration, hostility, and/or aggression. It is often triggered by a perceived threat or injustice.

Matsyasana is a yoga asana that helps to release anger. When we are angry, we tend to hold our breath or take shallow breaths. This asana helps to release the tension in the body and allows us to take deep, calming breaths. It also helps to lengthen the spine, which can help to improve our posture and alleviate back pain.

Uttanasana, or “intense stretching pose,” is a yoga asana that is said to be beneficial for anger management. The practice of Uttanasana is said to help release tension and stress from the body, which can often contribute to feelings of anger. In addition, the deep breathing associated with Uttanasana is said to help relax the mind and body, providing a sense of calmness and peace.

Conclusion

In conclusion, yoga is a great way to help manage anger. It can be done in a group setting or at home, and only requires a yoga mat and some comfortable clothing. Yoga can help to focus the mind and body, and release tension that may be causing anger.  If you are feeling angry, there are certain yoga poses that can help you to manage that anger. These poses include the Camel Pose, the Child’s Pose, and the Corpse Pose. By practicing these poses, you can help to calm yourself down and find some inner peace. If you are looking for a way to manage your anger, give yoga a try.

Please also review AIHCP’s program in Anger Management Consulting and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals looking to earn a certification in Anger Management.

AIHCP also offers a program in Meditation Instructor that can help individuals utilize meditation in their daily lives and help teach others.  Obviously Yoga is an important element in meditation and is also discussed. In addition, Yoga also is beneficial in Stress Management and AIHCP also offers a certification for those interested in teaching Stress Management.

All three of these programs are very much integrated and connected in practice and better outcomes with anger and stress.

Additional Resources

“Development and validation of Yoga Module for Anger Management in adolescents”. Alaka ManiTL, etc. al. Complementary Therapies in Medicine Volume 61, September 2021, 102772. Access here

“Yoga for Anger Management: Practice These Yoga Exercises to Control Anger”. Ashish. December 21st, 2021. Fitsri. Access here

“Yoga for Anger Management: Release Negative Energy”. Taylah Soutter. September 20th, 2022. Men’s Yoga Journal.  Access here

“HOW YOGA BENEFITS ANGER MANAGEMENT”. Nicole Anderson. The Strive. Access here

Meditation and Daily Breathing Can Reduce Blood Pressure

Posted on by Dominick Flarey

Breath is the source of life.  Healthy breathing is important to balance and also reduction in anxiety.  In meditation, breathing frequency and depth play a role in relaxation and stress reduction.   Many in the East have fashioned certain breathing techniques to enhance meditation relaxation for both mental and spiritual reasons.  Incorporating such daily breathing exercises can help well beyond meditation purposes, but also better health in regards to blood pressure and heart health.

Proper daily breathing techniques lower stress and hence reduce blood pressure over a period of time, a study shows.

 

In the article, “How Daily Breathing Exercises Can Help Lower Blood Pressure as Much as Medication” by Eileen Bailey looks at the importance of daily breathing for overall health.  In the article, a study is reviewed that shows a significant impact on lowering blood pressure among participants.   In essence, daily deep breathing has many therapeutic short term and long term effects in lowering stress in life and hence reducing blood pressure.  The article states,

“Using breathing techniques for 5 to 10 minutes a day might help lower blood pressure, according to a study completed at the University of Colorado, Boulder, and the University of Arizona. In their study, researchers instructed participants to complete breathing exercises for 5 to 10 minutes daily using a breathing device. The participants were told to take 30 breaths as the machine provided resistance, so their respiratory muscles worked harder. The trial lasted six weeks.”

“How Daily Breathing Exercises Can Help Lower Blood Pressure as Much as Medication”. Eileen Bailey. Healthline. September 28th, 2022

To review the entire article, please click here

Commentary

Deep breathing is a technique that can be used to help promote relaxation. When we breathe deeply, it activates the parasympathetic nervous system, which is responsible for rest and digest functions. This can help to decrease heart rate and blood pressure, and can also help to reduce stress hormones like cortisol. Deep breathing is also thought to help improve circulation and increase oxygenation of the blood.

There are four types of deep breathing: abdominal, costal, clavicular, and diaphragmatic. Abdominal breathing is when the stomach expands while the person inhales. Costal breathing is when the ribs move up and out while the person inhales. Clavicular breathing is when the shoulders rise while the person inhales. Diaphragmatic breathing is when the diaphragm contracts while the person inhales.

Deep Breathing

When you inhale, your diaphragm contracts and moves downward. This increases the volume of your thoracic cavity and causes your lungs to expand and fill with air. The intercostal muscles between your ribs also help lift your chest and increase the volume of your thoracic cavity. As a result, atmospheric pressure decreases and air flows into your lungs.
When you exhale, your diaphragm relaxes and moves upward.  When we breathe deeply, it sends a signal to our brain to relax. This happens because when we breathe deeply, it activates the vagus nerve, which is responsible for slowing down our heart rate. When our heart rate slows down, we feel more relaxed. Additionally, deep breathing increases the levels of oxygen in our blood, which helps to reduce stress hormones like cortisol.

When is the best time to utilize deep breathing? There is no definitive answer to this question as it depends on the individual and the situation. However, deep breathing can be helpful in managing stress and anxiety, so it may be beneficial to do so when you are feeling overwhelmed or stressed. Additionally, deep breathing can help to improve focus and concentration, so it may be beneficial to do so before beginning a task that requires your full attention.

In regards to daily routine, it is best to deep breathe to start the day and end the day.

Benefits on Blood Pressure

One of the most common medical conditions in the world is high blood pressure, or hypertension. This condition occurs when the force of blood against your artery walls is too high. Over time, this can lead to serious health problems, such as heart disease, stroke, and kidney failure. There are many different factors that can contribute to high blood pressure, including genetic factors, diet, stress, and other medical conditions. Treatment for high blood pressure typically involves lifestyle changes and medication.  Deep breathing is an additional way to reduce stress and hence lower blood pressure.

How does this react to lowering blood pressure?  As stated, when the parasympathetic nervous system is activated, blood pressure drops.  With less stress, less flight of fight response, blood pressure naturally can drop.  Through continued and consistent daily breathing exercises, one can then lower blood pressure over time.  Other benefits of deep breathing include improved blood circulation, increased lung capacity, and reduced stress levels. Additionally, deep breathing can help to improve sleep quality and digestion.

Conclusion

In conclusion, deep breathing is a simple and effective way to lower blood pressure. Deep breathing slows the heart rate and lowers blood pressure by allowing the body to release tension and relax. Try deep breathing for a few minutes every day to see if it can help lower your blood pressure.  You can utilize deep breathing when stressed at work, school or home, or whenever stress finds you.  You should however though implement it into everyday life even when not stressed as to prepare the body for the day and create a lower blood pressure to start the day.

Please also review AIHCP’s Meditation Instructor Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Meditation.  Utilizing deep breathing techniques as a meditation instructor can help many learn to face stress and in the process lower their blood pressure.

Additional Resources

“The impact of music guided deep breathing exercise on blood pressure control – A participant blinded randomised controlled study”. Kow Fei Ping, et,al. Clinical Research Centre, Hospital Pulau Pinang, Georgetown, Pulau Pinang, Malaysia. Med J Malaysia, 2018.  Access here

“17 Effective Ways to Lower Your Blood Pressure”. Marjorie Hecht. Healthline. October 21st, 2022. Access here

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