Corporate Fitness and Active Aging

Meditation for Beginner's

ThinkstockPhotos-79214896.jpgDaily stress can make you unhappy and irritated, which in turn affects your overall health. Meditation is a simple addition to your daily activities that can help improve your quality of life and put you in a more positive mindset.

How Meditating Helps You Emotionally

Although you may feel like there is no time to meditate because of everything on your plate, it actually helps you become more focused and productive to get those things done and feel more calm while doing it. You can correct your thoughts from a more negative mindset to a positive one and understand why you feel the way you do.

Your mood will fluctuate and meditation can keep things on a more even keel to prevent anxiety. You can then handle outside situations that arise without feeling out of control. Just a few minutes a day will help reduce overall anxiety, stress, and even depression.

How to Get Started

Here is a step-by-step guide to start a simple meditation practice.

  1. Take a comfortable seat with your legs crossed and ensure your posture is proper.
  2. Place your hands in your lap with both palms facing up.
  3. Let go of tension in your back and soften your jaw.
  4. Keep your eyes slightly open.
  5. Focus all your thoughts on your breath. As you breathe in, imagine it is all positive blessings that surround your life. As you exhale, blow out all negative thoughts and distractions.
  6. Continue until you feel relaxed and peaceful.

Meditation doesn’t need to take a large chunk of time. Even 10–15 minutes daily can make a big difference in your health and wellness. Try it first thing in the morning to start your day off right, at the end of the day to de-stress, or in those moments when you feel the most overwhelmed—whatever works best for you!

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Topics: stress health and wellness meditation depression anxiety

Get Rid of Winter Blues with Attitude, Fitness, and More

ThinkstockPhotos-78053977.jpgAfter the excitement of holiday parties and festivities slows down, we sometimes find ourselves in a funk. Life can seem a bit slow, minimal sunlight and weather keeps us cooped up inside, and we feel a bit sluggish. Get rid of winter blues with these tips to warm the soul.

Warm Your Mind

  • Think positively. When you’re feeling drained, it’s important to keep a glass-half-full mindset. Positive thinking starts with taking control and responsibility for your mind and attitude. A bad mood can be flipped simply by taking a slow, deep breath. In that moment you can change your entire day.
  • Be nice to yourself. Everyone makes mistakes, so let yourself move forward.
  • Smile. A simple smile can do wonders for your mind. How negative can you be if you are smiling?
  • Meditate. Meditation is a great way to keep the mind healthy and thinking happy thoughts. It can be as long or short as desired. Meditation forces the mind to focus on the moment, allowing us to leave the world for a while and de-stress. Breathe in, breathe out, repeat.

Warm Your Body

  • Move. Moving more throughout the day keeps blood circulating to all parts of the body. This includes blood flow to the brain, increasing alertness and productivity. (Here are some tips for finding motivation for winter fitness.)
  • Break a sweat. Working out can provide feelings of accomplishment and happiness. Exercise causes serotonin secretion, the catalyst for a great mood. 
  • Practice mindful eating and nutrition. It’s easy to get carried away indulging in favorite comfort foods. The downfall is that they are typically high in carbs and fats. Although you think you want these foods, it’s not what your body needs. Stick to the basic guidelines: half of your plate fruits and veggies, one quarter protein, and a quarter grains.

Warm Your Heart

  • Pay it forward. Do something nice for someone without expecting anything in return. We’ve all heard about buying coffee for the person who’s in line behind you. If you’ve experienced this, you understand how great the heart-warming gesture feels and why you might do the same for a stranger the next time. However, paying it forward does not have to be monetary. Simple notions such as opening the door or smiling as you say, “Hello” to someone can go a long way and often creates a ripple effect. One day, I came across an envelope lying on a bench, addressed as “to whoever comes across this.” I opened it to find a card with an incredibly nice and uplifting note written inside. It ended with a request to leave the card in a new place in order to brighten someone else’s day.
  • Don’t be alone… all the time. Surround yourself with positive people. Spend time with those who make you laugh, who make you feel good about yourself, with people who motivate and encourage you.
  • Play or exercise with puppies. Animals and pets can have a therapeutic effect on us humans. Find a furry friend to give your attention and love to; I prefer puppies. Don’t have any around? Visit a local animal shelter, or better yet, volunteer your time and double up on the fuzzy feelings!

Warm Your Spirit

  • Be grateful. Showing gratitude shifts focus away from you and brings mindfulness to a greater purpose in life, helping strengthen the Spiritual Dimension of Wellness. Take a minute to let someone know that you are thankful for them or for something that they did. Writing down what you are grateful for can affect your spiritual side in a similar way.

How do you stay warm when the winter blues roll in, comment below.

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Topics: nutrition winter fitness motivation fitness meditation mindful eating winter blues

Power in Silence: Discover Mindful Meditation

old_man_meditatingMeditation is the ultimate mobile device; you can use it anywhere, anytime, unobtrusively.” ― Sharon Salzberg

So you have some stress in your life. You might turn to exercise to deal with these stressors. Or maybe you had a date with your couch and Ben & Jerry or Sam Adams? Did you zone out to the latest CSI or “reality” show? Out of these three, exercise is the best choice. But what do you do when you come home from a horrible 12-hour day and you don’t have any juice left for exercise. Do you have a room, a floor, and 20 minutes? Why not try a little meditation?

Meditation has been practiced for thousands of years. Initially, seekers and gurus used it to get in touch with a spiritual and mystical dimension. Practitioners would meditate, in silence, for days at a time in order to reach a desired state of mind. In modern times, we can’t carve out days to reach a higher spiritual dimension (try asking your boss for a little personal time off to meditate for three to four days), but we don’t have to commit hours and hours to the practice to reap the rewards. Meditation isn’t just for reaching a higher plane. There are proven emotional and physical benefits to practicing it as well.

Benefits of Meditation

According to the folks at the Mayo Clinic we can gain the following emotional benefits:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions

If you feel like you are even keeled most of the time, meditation can help to control some of these chronic conditions:

  • Anxiety disorders
  • High blood pressure
  • Pain
  • Sleep problems
  • Asthma
  • Cancer
  • Depression
  • Heart disease

Famous People Who Meditate

At this point you might be considering meditation as a real prospect to achieving a healthier and happier you, but you still are on the fence. Sitting still and quieting your mind is that beneficial? Well these folks seem to think so, and they are pretty successful. A bunch of celebrities (and high-powered business folks) meditate, and I looked up a list to share with you. Check out who is getting in their daily silence:

  • Sheryl Crow
  • Paul McCartney
  • Katy Perry
  • Jennifer Aniston

Those are just a few who practice meditation. Their names might not surprise you, but these might:

  • Rupert Murdoch
  • Hugh Jackman
  • Howard Stern
  • (and this one really shocked me) Clint Eastwood!

Getting Started with Meditation

So now that you are convinced that meditation is worth a try, what do you need to start your practice? The best news of all is that you don’t need anything. I have found some great resources online and some terrific podcasts on iTunes. Check out these websites for free guided meditation scripts, music, and mantras:

Check out these podcasts:

Even Pandora has a Meditation station with terrific music to quiet the mind, and to help you find your inner peace.

Meditation often goes hand in hand with yoga, and here's some information about yoga at work.

So go out and find your inner self, quiet the thoughts, and open your mind!

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Topics: relaxation stress relief meditation