Meditation

Yoga, Meditation and Anger Management

Posted on by Mark Moran

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 Mark Moran

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

“Meditation and a relaxation technique to lower blood pressure”.  Heart Health.  Harvard Health Publishing.  June 14th, 2020.  Access here

“10 ways to control high blood pressure without medication”. Mayo Clinic Staff.  Mayo Clinic. July 12th, 2022. Access here

 

 

Meditation and Yoga: They both have Benefits

Posted on by Dominick Flarey

Dominick L. Flarey, Ph.D, RN-BC, ANP-BC
Board Certified Adult Nurse Practitioner
Board Certified Psychiatric-Mental Health Nurse

 

The benefits of meditation and yoga are vast and varied. They can help to improve mental and physical well-being, increase focus and concentration, reduce stress and anxiety, improve sleep quality, and boost immunity. Additionally, meditation and yoga can help to increase self-awareness, foster a greater sense of self-compassion and acceptance, and promote more positive thinking patterns.

There are many similarities between meditation and yoga, which is why they are often practiced together. Both involve the use of breath control, focus, and mindfulness. In both practices, the goal is to quiet the mind and achieve a state of relaxation. Additionally, both meditation and yoga can be used as tools for self-improvement and personal growth.

In this article, Yoga and meditation: What are the real health benefits? author Kat Bayly presents us with some interesting information on both modalities and outlines the benefits of both practices. She also shows how both practices can be combined and often are to enhance the experiences. This interesting read will enhance your understanding of using both modalities as complimentary practices to one another to gain better health outcomes in your meditation and yoga practices.

“While meditation primarily works on your mind and thought patterns, yoga moves your body and can help improve your fitness. This isn’t to say that yoga doesn’t work with your mind and improve your mental health. Research has found that yoga can have a positive effect on your mental health too and meditation can also benefit you physically.”

 

 

Yoga and meditation: what are the real health benefits? Bayly, Kat. LiveScience. October 8, 2022. Access article here

Commentary

Benefits of Meditation

There are many health benefits associated with meditation. Some of these benefits include reducing stress, improving cardiovascular health, and reducing pain. Meditation has also been shown to improve cognitive function and increase brain activity. Meditation has been shown to provide a number of benefits for the body. These benefits include reducing stress, improving sleep quality, and reducing pain perception. Meditation has also been shown to improve cardiovascular health by reducing blood pressure and improving heart rate variability. Additionally, meditation has been shown to boost the immune system and improve cognitive function.

Meditation has been shown to be beneficial for the mind in a number of ways. First, it can help to reduce stress and anxiety levels. This is because meditation helps to promote a state of relaxation and calmness. In addition, meditation can also help to improve concentration and focus. This is due to the fact that it helps to quiet the mind and allows one to focus on a single thought or object. Finally, meditation has also been shown to help improve sleep quality.

Meditation has been shown to be beneficial for spiritual well-being. In a study of over 3,500 adults, researchers found that those who meditated had higher levels of self-actualization and self-transcendence than those who did not meditate. Meditation has also been found to increase feelings of connectedness and positivity, and to decrease anxiety and depression. In addition to the benefits mentioned above, meditation can also help to improve focus, concentration, and memory.

Benefits of Yoga

The benefits of yoga on the body are numerous. From improving flexibility and joint range of motion to reducing stress levels, there is something for everyone. One of the most beneficial aspects of yoga is its ability to improve posture and alleviate pain. By lengthening and stretching the muscles, yoga can help to realign the spine and reduce tension in the shoulders and neck. In addition, the deep breathing associated with yoga helps to oxygenate the blood and promote healing.

The benefits of yoga on the mind are numerous and well-documented. Yoga can help to improve mental clarity and focus, while also reducing stress and anxiety levels. Additionally, yoga has been shown to improve sleep quality and promote a sense of well-being. There is also evidence to suggest that yoga can help to reduce symptoms of depression.

The benefits of yoga on the spiritual are many and varied. For some, yoga provides a way to connect with their higher power or to develop a deeper understanding of their own spirituality. For others, yoga may be a way to reduce stress, anxiety, and negative emotions. Additionally, yoga can help to improve focus and concentration, and promote a sense of peace and well being. Ultimately, the benefits of yoga on the spiritual are unique to each individual and will depend on their own personal journey. Many have claimed profound spiritual experiences during yoga sessions.

Types of Meditation and Yoga

There are many different types of meditation, but some of the most common include mindfulness meditation, Transcendental Meditation, and Zen meditation. Mindfulness meditation is a type of meditation that involves focusing on your breath and being aware of your thoughts and sensations without judgement. Transcendental Meditation is a type of meditation that involves repeating a mantra or sound to help you focus and reach a state of deep relaxation. Zen meditation is a type of meditation that involves sitting in silence and focusing on your breath.

There are many different types of yoga, but some of the most common are Hatha, Vinyasa, and Ashtanga yoga. Hatha yoga is a more gentle form of yoga, while Vinyasa and Ashtanga yoga are more physically challenging.

In conclusion, both meditation and yoga have benefits and can be practiced by anyone. Meditation can help to clear the mind and focus on the present, while yoga can help to improve flexibility and strength. They are both beneficial in their own ways and can be enjoyed by all.

Meditation Education

Are you a health care professional, or an  ordained or licensed clergy who is interested in teaching meditation to others? If so, please review the Meditation Instructor Education and Certification program offered by the American Institute of Health Care Professionals, Inc. The program is by distance education in online classroom with faculty mentoring as needed. There is open enrollment and you may begin your program at any time. Our CE courses have board approvals. To begin, you may preview our program by accessing here.

    Additional Resources

1. Meditation for CMT is a No Brainer. Lugo, Estela. Hereditary Neuropathy Foundation. September 22, 2020. Access here.

2. 12 science-Based Benefits of Meditation. Thorpe, Matthew, et.al. Healthline. October 27, 2020. Access here.

3. A Systemic Review of Yoga Interventions for Helping Health Professionals and Students. Ciezar-Andersen, Sylwia, et.al. Complimentary Therapies in Medicine. Vol. 58; May 2021. Access here.

4. Yoga an effective strategy for self-management of stress-related problems and wellbeing during COVID19 lockdown: A cross-sectional study. Sahni, Pooja, et.al. PLOS ONE. February 10, 2021. Access here

Meditation Instructor Certification Blog on 4-7-8 Breathing

Posted on by Mark Moran

Breathing is life itself in the East.  Each breath is critical to existence and plays an important role in balance.  In meditation, proper breathing is critical.  Proper breathing can reduce anxiety and stress and return the body to a sense of calm.  This is why breath work is an essential element in the meditative process.  With proper breathing, one can find a balance with self and life and ease away from the loud noise of the temporal world.  Please also review AIHCP’s Meditation Instructor Certification

4-7-8 breathing is an excellent breathing technique to utilize. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How To Do the 4-7-8 Breathing Exercise” from Cleveland Clinic’s healthessentials looks closer at the 4-7-8 Breathing exercise and how it can benefit someone.  The article states,

“The 4-7-8 breathing technique is a style of intentional breathwork that can calm your mind and body. Though popularized in 2015 by integrative medicine specialist Andrew Weil, MD, it has ancient roots in the yogic practice of pranayama, or focusing on the breath.”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor Certification as well as AIHCP’s Stress Management Consulting Certification and see if they meet your academic and professional standards.  The programs are both online, independent study and open to qualified professionals seeking a four year certification in Meditation or Stress training.

Meditation Instructor Program Article on Meditation and Distraction

Posted on by Mark Moran

Some individuals have a hard time sitting still.  Others may be so stressed that they cannot settle down or relax.  In these times, meditation may be difficult.  There are thankfully strategies to help ease the mind and alleviate the anxiety of sitting still.  With proper adjustment, one will be able to still find an ability to meditate.  Please also review AIHCP’s Meditation Instructor Program

Sometimes it can be difficult to find focus during meditation. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How to Meditate When You Can’t Sit Still” by A.C Shilton looks at how can still meditate when one cannot sit still.  He states,

“Another tool for fighting back against mid-meditation feelings of failure is something experts call “loving kindness meditation,” which can help you forgive yourself when your mind wanders. It involves offering words of encouragement and kindness to yourself and others as you meditate”

To read the entire article, please click here

Meditation is a process that can take time.  It takes practice but it also takes patience.  It should not be a struggle but a reward to the mind.  In time, even when distractions occur, one can improve on focus and achieve better results from meditation.

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

Meditation Instructor Program Blog on Meditation and Sleep

Posted on by Mark Moran

Meditation can help someone find relaxation before sleep.  Sleep meditation is a great tool to try to help someone who has insomnia or sleep issues.  Meditation naturally relaxes and while many utilize meditation to stay in a awake state but relaxed, certain types of meditation can also be utilized for sleep purposes.  Please also review AIHCP’s Meditation Instructor Program

Meditation can help one find better sleep. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How To Add Sleep Meditation to Your Bedtime Routine” by Audrey Noble looks how Meditation Apps can help someone find better sleep.  She states,

“When dealing with insomnia in general, Dr. Conroy says that one strategy is to set aside a winddown time one hour before bed. During this one hour, she says you can decide to meditate. This can include guided meditations found through an app or YouTube. ”

To read the entire article, please click here

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 is open to qualified professionals seeking a four year certification as a Meditation Instructor.

Meditation and Kids

Posted on by Mark Moran

An important skill for children is meditation.  Meditation and spiritual and emotional health are many times overlooked in parenting.  It is important for parents to help their children develop spiritual skills with their faith  and mental overall health..  Meditation is an excellent way to help develop a child’s faith but also as a way to deal with stress and anger in life.  Whether the techniques are Eastern or Western, instilling in a child the ability to look inward is an important skill.  The idea of meditation for children is gaining more and more acceptance also in schools where it can be utilized in a secular way to help calm and quiet children.

Children can benefit from meditation too. Please also review AIHCP’s Meditation Instructor Certification and see if it meets your academic and professional goals

 

The article, “Meditation for Kids: The Basics and the Benefits ” by healthessentials from the Cleveland Clinic takes a look at the importance and basics of meditation for children.  The article discusses the numerous benefits children can receive from meditation.  It discusses the types of meditation that work best with children as well as proper ways to work with kids learning meditation.  Also importantly, the article discusses how meditation can form bonds within the family.  Overall, meditation carries enormous benefits for children.  The article states,

“Kids can benefit from meditation at any age. However, it’s important to adjust the form based on how old they are. For instance, if you struggle to make it through a five-minute seated meditation session, don’t expect your little one to cruise through it.”

“Meditation for Kids”. March 25th, 2022. Healthessentials. Cleveland Clinic.

To read the entire article, please click here

Commentary

Meditation is a commonly used mental health intervention that has been shown to be effective in a variety of settings and for a variety of populations. Meditation is a mindfulness-based intervention that can be used to increase awareness of thoughts, emotions, and bodily sensations. Research on meditation has shown that it can be an effective intervention for reducing stress, anxiety, and depression.  The health benefits of meditation have been well-documented. Meditation has been shown to lower blood pressure, improve cardiovascular health, reduce stress and anxiety, and improve symptoms of conditions like insomnia and chronic pain.

Meditation for Children

There are many benefits to meditation, especially for children. Meditation can help children focus and concentrate, while also teaching them how to control their emotions and impulses. Additionally, meditation can help reduce stress and anxiety levels, and can promote a sense of calm and wellbeing. All of these benefits can help children in school and in their personal lives.  Hence children who are struggling in school may benefit from meditation training at home or from another mental health professional.

There is a growing body of evidence indicating that meditation can have a number of benefits for students, including reducing stress and anxiety, improving focus and concentration, and increasing self-awareness and empathy. Given these potential benefits, it makes sense to incorporate meditation into the school day, either in the form of a brief class period devoted to mindfulness or as part of the curriculum in other subjects such as health or history.

There are many types of meditation for children. Some common ones include mindfulness meditation, concentration meditation, and visualization meditation.
Mindfulness meditation is a type of meditation where children focus on their breath and being present in the moment. This type of meditation can help children to become more aware of their thoughts and emotions.  Concentration meditation is a type of meditation where children focus on a specific object or sound.

There is also growing body of research indicating that meditation can be an effective intervention for anxiety in children. Meditation involves the practice of mindfulness, or moment-to-moment awareness, which can help children to become more aware of their thoughts and feelings and better able to manage them. A number of studies have found that meditation can decrease anxiety levels and improve coping skills in children.

Finally, meditation can strengthen bonds with the family.  When it comes to finding inner peace, many people turn to meditation. By focusing on the breath and letting go of thoughts, meditators can achieve a sense of calm. In addition to providing individuals with a sense of peace, meditation can also help improve relationships within families. By teaching family members how to meditate, they can learn how to better communicate and connect with one another.

Conclusion

In conclusion, meditation can be a very beneficial tool for children. It can help them to focus and concentrate in school, to control their emotions, and to deal with stress. The benefits of meditation for children are numerous. Meditation can help children to cope with stress, anxiety and depression. It can also improve their concentration, memory and sleep quality. Moreover, meditation can boost the immune system and help children to develop a positive outlook on life.  There are many types of meditation that can be beneficial for children. With so many different ways to meditate, there is sure to be a method that is perfect for every child. Try out a few different types of meditation with your child and see which ones they enjoy the most. Meditation can help children to relax, focus, and feel more calm.

If you are interested in teaching your child how to meditate, there are many resources available to help you get started.

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 to become a Meditation Instructor.

 

Additional Resources

“Mindfulness-Oriented Meditation for Primary School Children: Effects on Attention and Psychological Well-Being”.  Cristiano Crescentini, et.al. Front. Psychol., 07 June 2016
Sec. Developmental Psychology. Access here

“Teaching Meditation to Children and Beginners” . Sumi Loundon. Insight Journal. Spring 2004.  Access here

“The Basics of Meditation for Kids of Any Age”. Sarah Lindberg.  September 29th, 2020. Healthline.  Access here

“Science Shows Meditation Benefits Children’s Brains And Behavior”. Alice Walton.  October 18th, 2016. Forbes.  Access here

 

Proper Meditation Techniques

Posted on by Mark Moran

Meditation is a great way to reduce stress and help overall health.  It is both spiritual as well as holistic from a health standpoint but it is important to understand how it works to properly apply it.  Meditation if properly practiced and applied can give numerous benefits to mind body and soul.

If meditation is spiritual, obviously the proper aim and understanding of it as an elevation to a spiritual realm is important but if just utilizing it for its secular benefits of mind and body is important if one wishes to receive its benefits.  This involves proper settings, focus, posture and breathing.  Without the ability to find quiet and peace, one will have a far more difficult time finding the ability to enter a more passive mind state.   Breathing is extremely important as well. Different types of breathing techniques help the body calm and be able to reduce stress and find the needed balance.  Hence it is extremely important to utilize good meditation form.

Proper meditation has many benefits to the mind body and soul. Please also review AIHCP’s Meditation Instructor Program and see if it meets your academic and professional goals.

 

The article, “What Is Meditation?” from Cleveland Clinic healthesssentials reviews the proper methods of utilizing meditation.   The article gives an indepth look at what meditation is and the many types one can utilize.  It also lists important techniques that ensure its effectiveness. The article states,

“If we’ve learned anything in the last few years, it’s that tending to our mental health is as important as taking care of our physical health. Regular exercise certainly gives us a brain and body boost, as does maintaining a healthy diet. But meditation is also becoming an increasingly popular way to nurture your whole self. ”

The article continues, “Meditation can feel daunting if you’ve never done it before. And some types of meditation aren’t easy to do on your own. For example, because guided imagery is always directed by someone else, Sherwin notes this type is “a little bit harder to do if you’re standing in line at the grocery store.”

To read the entire article, please click here

Commentary

Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content. The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.) and develop compassion, love, patience, generosity and forgiveness.

In order to properly meditate, one must first find a comfortable position in which to sit or recline. Once settled, the individual must then focus their attention on their breath and allow their thoughts to flow in and out without judgement or attachment. It is important to maintain a sense of detachment from the thoughts as they come and go, otherwise the individual will become caught up in them and the meditation will be less effective.

Setting, posture and breathing

There are a few key things to keep in mind when setting up a space for meditation. First, it is important to find a place where you will not be disturbed. This means choosing a spot where you can sit comfortably without being interrupted. Second, it is helpful to have a straight back when meditating, so finding a chair or sitting on the floor with your back against a wall is ideal. Finally, it is important to focus on your breath and let go of all other thoughts.

Proper meditation posture is extremely important for achieving the optimal meditative state. The most important thing to remember is to keep the spine straight, as this allows for the free flow of energy. The head should be tilted slightly upward, with the chin parallel to the floor.   The spine should be straight, the shoulders relaxed, and the chin slightly tucked in. The hands can be placed palm up on the thighs or placed in a mudra. The legs should be crossed with the right ankle over the left knee. The eyes should be closed and focused on the third eye point.

Proper meditation breathing is an important aspect of the practice. The breath is a vehicle for the mind and the body to connect with the present moment. When we breathe deeply and slowly, it helps to calm the mind and bring our attention to the present moment.  The breath should be deep and smooth, without any pauses. Inhale and exhale evenly, and focus on the sensation of the breath.

Conclusion

In conclusion, proper meditation can be a very effective tool in managing stress and anxiety. However, it is important to find a method that works for you and to be consistent with your practice. Meditation is not a quick fix, but it can have lasting effects if you stick with it. It is essential though to properly practice it to achieve these effects.  With time and practice, one can better master the techniques to find the mental state of mind necessary to reduce stress and improve overall health.   If you’re looking to reduce stress and improve your overall wellbeing, give meditation a try.

Please also review AIHCP’s Meditation Instructor Program and see if it meets your goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.  Once the core courses are completed, qualified professionals can earn the four year certification.  As a certified Meditation Instructor, individuals can help others learn the health benefits of meditation while also incorporating proper techniques in breathing and form for their students.

 

Additional Resources

“How to Meditate”. Mindful.  Access here

“28 Best Meditation Techniques for Beginners to Learn”. Leslie Riopel. Nov 29th, 2019. PositivePsychology.com.  Access here

“5 Meditation Techniques to Get You Started”. Elizabeth Scott, PhD. March 25th, 2020. Verywellmind. Access here

“What’s the Best Meditation Technique for You?”. Nora Isaacs.  February 17th, 2012.  Yoga Journal.  Access here

 

 

 

Meditation Instructor Training Article on Transcendental Meditation

Posted on by Mark Moran

There are many types of meditation.  Most meditation involves focusing on breathing.  Transcendental Meditation looks to release oneself from complete awareness through mantra and sound.  All work to reduce stress but all also have deeper spiritual meanings as well.

 

Transcendental Meditation looks to free the mind. Please also review AIHCP’s Meditation Instructor Training

 

The article, “Your Guide To Practicing Transcendental Meditation” by JR Thorpe looks closer at the unique elements of Transcendental Meditation.  He states,

“According to the Oxford Handbook of Meditation, transcendental meditation is all about “transcending from the active mind to the silent mind” and trying to find bliss, a sense of calm, and a reduction in stress. While both are legit ways to train your brain to be present, regular mindfulness meditation training involves being aware of your own body by incorporating elements like visualization, a focus on the breath, and/or a body scan. Transcendental meditation, on the other hand, involves repeating a mantra or sound until you let go of your awareness and surroundings.”

To read the entire article, please click here

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

 

Exercise and Meditation

Posted on by Mark Moran

Mind body and soul is a key element in health.  When working out and exercising, we usually just think about the physical benefits but there are multiple benefits, especially if we incorporate meditation into working out.  Meditation can enhance a work out and make it more focused as well.  Taking time to mediate before a workout can help one be more focused and fresh. It can make the body more relaxed and loose to be able to perform the exercise with less chance of injury.  For those who wish to utilize meditation after a workout, one can utilize it as an excellent way to cool down the body and allow the body to recover and reap the benefits of the workout itself.

 

Meditation can be utilized in coordination with exercise. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How Meditating Can Transform Your Workout, According To Experts” by Jay Polish looks at how meditation can help with exercising.   The article takes an indepth look at how meditation in coordination with exercise can help one achieve a superior workout.  Whether right before, during or even after, Polish, remarks that meditation can help one meet their goals at a higher level.  He states,

“Right before and even during your workout, you can use other  meditation techniques like visualization to focus on bodily sensations. How will the kettlebell feel in my fingers? What will my feet feel like hitting the pavement up that last hill toward the end of my run? What will the weights clanking all around the gym sound like? What will the air smell like as I’m finally reaching my finish line? Imagining all of that isn’t quite the “clear your mind of all thoughts and emotions” type of meditating, but it is a powerful type of mindfulness that can get you in the zone. ”

“How Meditating Can Transform Your Workout, According To Experts”. Jay Polish. September 30th, 2021. Bustle.

To read the entire article, please click here

Commentary

Meditation can hence play a key role in exercise and should be used in coordination with it.  Meditation Instructors, Life Coaches and Physical Trainers can help one find a plan to better incorporate meditation into one’s routine.

Understanding Meditation’s Role with Exercise

Meditation and exercise when combined create a synergistic effect that has been widely studied and documented. This is due to the physiological mechanisms that occur when the two are practiced simultaneously, which can be attributed to the increased levels of dopamine and serotonin released during both activities. The effect of this heightened level of neurotransmitters is an alteration in cognitive state, which leads to improved emotional regulation, stress reduction, enhanced focus and concentration, as well as an overall increase in physical and psychological wellbeing.  The integration of both activities contributes to an increase in self-regulation, cognitive flexibility, and optimal physical functioning. Furthermore, these activities are associated with improved physiological outcomes, such as reduced stress levels, enhanced immune system functioning, and improved sleep patterns.

Meditation before exercise is a practice that may be beneficial in enhancing the efficacy of both physical and mental exertion. This technique has been well-documented to optimize pre-exercise preparation by cultivating psychological states associated with concentration, focus, and relaxation. These psychological states can lead to improved performance, as well as decreased levels of perceived exertion during exercise.

Meditation Instructors can teach a variety of meditations to match with exercise to maximize each workout prior or afterwards

 

For those who prefer to meditate after exercise can also receive multiple benefits. Meditation after exercise can be seen as an effective strategy to optimize the physiological and psychological benefits of exercise. This practice has been empirically demonstrated to positively influence cardiovascular activity, reduce stress, and improve mood. The integration of meditation within a post-exercise regimen facilitates the development of a mindful awareness which further enhances physiological homeostasis and encourages positive affective states.

Types of Meditation to Pair with Exercise

The pairing of these two activities can be seen as an example of a synergistic relationship, in which the combination produces an effect greater than either activity would have done on its own. There are various types of meditation that can be incorporated with exercise, such as mindfulness meditation, transcendental meditation, and loving-kindness meditation.

Conclusion

In conclusion, meditation with exercise is an effective way to improve mental and physical health. It helps to reduce stress, anxiety, and depression while improving focus, concentration, and resilience. The combination of meditation and exercise has also been found to increase cardiovascular health, reduce inflammation, aid in weight management, and improve overall quality of life. With regular practice, this practice can help individuals increase their wellbeing and live healthier lives.

Meditation Instructors can also help one formulate the best meditation plans to incorporate with one’s exercise plans to achieve optimal success both physically and mentally.  Whether before or after, or even both, meditation can help one achieve better results and better state of mind with exercise. Many studies have shown that this combination can produce these positive results.

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.   AIHCP also offers programs in Healthcare Life Coaching as well as Stress Management Consulting.  All of these programs are aimed a more holistic approach to health that targets physical, mental and spiritual health.  Again, please review the programs and see if they match your academic and professional goals.

Additional Resources

“How to Meditate through Exercise”. Laurie Cameron.  May 16th, 2018. Mindful.  Access here

“Changing Your Mind About Fitness: The Benefits of Meditation on Exercise”. Cathleen Kronemer. March 1st, 2019.  National Federation of Trainers.  Access here

“An Exercise-Meditation Smackdown”. Wendy Suzuki Ph.D.  June 1st, 2013. Psychology Today. Access here

“Try Mixing Exercise and Meditation”. Paula Felps. December 15th, 2016. LiveHappy. Access here

“Comparative effects of meditation and exercise on physical and psychosocial health outcomes: a review of randomized controlled trials”.  Meghan K Edwards and Paul D Loprinzi . 2018 Mar;130(2):222-228. doi: 10.1080/00325481.2018.1409049. Epub 2017 Nov 27. National Library of Medicine.  Access here