Articles from MJSBioLynx Well Being:
Intro to Meditation - The Basics
Meditation is a technique that is used to slowly quiet the mind so that the peace of the silence can be realized. There are many different meditation techniques like mindfulness practices, walking meditations, chants, and mantra based meditations. In this introduction to meditation a mantra meditation technique that has been around for thousands of years will be discussed.
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“It's important to find balance to not only achieve inner peace but also be more productive and find a balance in our lives that doesn't come at the expense of time. Luckily, with meditation, you can do just that.”
“Health and happiness have more to do with our habits than our circumstances… For better or for worse, our habits shape our present circumstances and foretell our future success.”
“Human beings are social animals, hard-wired to react emotionally to one another. In fact, our emotions are far more contagious than any known virus. This means that every one of our interactions with other people changes us and them a tiny bit, for better or worse.”
“While some believe that leaders are born that way, the truth is that anyone can learn to be a leader by understanding some key findings and by putting forth the effort.”
“Major organizations from all sectors—like Google, the U.S. Marines, Harvard University, and many more—are investing heavily in mindfulness training. Why is there so much interest? To develop a strong, science-based answer to this question, we conducted a rigorous review of all the published scientific literature related to mindfulness in the workplace.”
“Your mood and behavior are greatly influenced by what you see and hear on a daily basis, especially on a subconscious level. Quotes can be used as a way to insert little messages of motivation that may seem inconsequential but can effect positive influences when used purposefully. Here are some tips on how to benefit the most from inspirational quotes.”
“Tchaikovsky took a walk every morning, before sitting down to work on his music. Einstein walked on the beach when he needed to work out complex problems. Steve Jobs preferred to conduct meetings while walking. These and many more of the greatest minds in history made walking a key part of the fabric of their lives and work. In 2014, a study out of Stanford produced some truly wonderful results that may help to explain why. Their findings support the role of walking as a path to brilliant ideas and prodigious creativity.”
“When a loved one has a tough day, you probably give them a hug without a second thought. And a new study says that simple act may have a larger effect than you realize.”
“Christmas is a time to show others how much you care, but that isn’t limited to your family and friends. There are people in your own community who are struggling right now. While you can’t possibly help all of them by yourself, you do have the power to make a difference for some of them. From making donations and volunteering your time to getting your children involved, here are a few ways to consider giving back during the holidays...”
“The Montreal Museum of Fine Arts announced Thursday that as of Nov. 1, physicians who are members of Médecins francophones du Canada will be able to send patients on visits to the MMFA, allowing patients, accompanied by caregivers or family members, to enjoy the health benefits of a free trip to see some art. The museum says the one-year pilot project is the first such initiative in the world.”
"Our attention is increasingly being eaten up by technology. We barely notice that our time is being consumed not only by reading and writing texts and emails, but also perusing social media, reading the news, and watching videos in many, if not most, of our spare moments. So how do we switch our attention away from technology and instead be more mindful? One way is to make mindfulness exercises a part of your routine."
"In a new study, researchers have found that increase in happiness is directly proportional with a reduction in mortality. The study, which focused on Singaporeans aged 60 years and older, found that even small increments in happiness may be beneficial, suggesting individual activities as well as government policies and programs that maintain or improve psychological well-being may contribute to longer life."
"Taking a walk may be a good opportunity to mentally review your to-do list, but using the time to instead be more mindful of your breathing and surroundings may help boost your wellbeing, according to researchers who found that while students reported being less stressed while they were on their feet and moving, they received an even greater benefit when they reported also being more mindful."
"Moments of crisis can trigger fight-or-flight responses for even the most mindful and centered folks. That's why meditation was key for the Wild Boars, the Thai soccer team that was rescued from a cave this week after catastrophic flooding."
"The B.C. Children's Hospital program helps struggling youth practice meditation and mindfulness to help improve their mental health. "
"This article features tips and ideas for meditating outdoors. This is ideal for people who find it difficult to adjust to the silence and physical inactivity required for most types of meditation. Tapping into a meditative state outside of the traditional methods of meditation is possible - whether running, biking, or swimming. Plus, some extra time in nature is always good for the mind and body."
"Western University is now offering a one-of-a-kind course on mindfulness meditation to first year students. "If you can focus just on the present, your thoughts are not focused on the future, our to-do list or regrets about the past," said Thomas Telfer, a law professor at Western and the man behind a new mindfulness meditation course."
"An electrical utility, NB Power, has adopted the use of mindfulness as part of its corporate health and safety psychological health strategy. Recognizing that the increasing pressure of responding to a changing work environment as well as providing customer care often left employees in a less than clear mindset, the concept of mindfulness as part of the safety strategy was proposed – and eventually accepted."
"Mindfulness training can grow the inner capacities of distress tolerance, present-moment awareness, and acute focus to fuel what athletes seek most—results."
"A meta-analysis of randomized trials comparing physical activity with control interventions for the management of fatigue in patients with cancer or HSCT recipients."
"Can mindfulness training help overweight people shed pounds and keep them off? McGill University researchers surveyed the growing body of studies investigating that question, and came away encouraged."
"Research by Cindy Chan, an assistant professor in U of T Scarborough’s Department of Management finds experiential gifts are more effective than material gifts at improving relationships from the recipient’s perspective. “The reason experiential gifts are more socially connecting is that they tend to be more emotionally evocative,” says Chan, an expert on consumer relationships. “An experiential gift elicits a strong emotional response when a recipient consumes it—like the fear and awe of a safari adventure, the excitement of a rock concert or the calmness of a spa—and is more intensely emotional than a material possession.”
"Children of all ages can benefit from mindfulness, the simple practice of bringing a gentle, accepting attitude to the present moment. It can help parents and caregivers, too, by promoting happiness and relieving stress. Here, we offer basic tips for children and adults of all ages, as well as several activities that develop compassion, focus, curiosity and empathy. And remember, mindfulness can be fun. At MJSBioLynx Well Being, Cherin practices meditation with the local swim team and with the children at the Montessori school. It's been a very rewarding experience and the children do amazingly well. "
"While mindfulness doesn’t necessarily work the way the hype proclaims, there are some things that a good mindfulness practice can really help with. By better understanding when mindfulness is the right approach, HR and training programs can better enhance both leader performance and employee wellbeing."
"A new study suggests taking a walk in the park on your lunch break may be beneficial if you want to be more focused and feel less stressed at work. "
"Let's go after this stress thing where it lives: your brain. There are some great methods to train your mind to reduce stress, but they take work. So here are some easy ways to trick your brain into calming down right away."
"This systematic review was conducted to examine changes in gene expression that occur after Mind-Body Interventions and to explore how these molecular changes are related to health."
"Too often, our working lives are typified by long days, late-night emails, and unused vacation time. But, more and more, we’re beginning to understand the positive impact of wellness and mindfulness practices."
"When it comes to making changes, we all have one habit in common that holds us back: self-judgement. The neuroscience of mindfulness suggests lasting change requires a softer touch."
"A new study has found evidence to show that there is actually a direct link between nasal breathing and our cognitive functions. We have all heard this simple saying during times of trouble: “Take a deep breath in.” Science being science, however, indicates that we may now have to update this old adage to read “Take a deep breath in it will help you be more emotionally aware but only if you inhale specifically through your nostrils and not your mouth—good luck.”
"It may not seem like a big deal, but if you’re not getting enough sleep, you may be hurting your health. When you miss out on sleep, you’re not just going to feel groggy during your early-morning meeting, you may be increasing your risk of high blood pressure, heart disease, diabetes, obesity and in turn, your risk of mortality."
"Positive lifestyle changes—meditation, stress reduction, good sleep, a balanced diet, moderate exercise—have a beneficial effect all the way down to the genetic level. For this New Year, try these lifestyle changes that are not only good for you, but good for your genetic future."
"The holidays are a time for gratitude, celebrations, family, friends, and, of course, gifts. Bombarded with advertising trying to convince you that you need the latest and greatest, it’s easy to lose sight of what really matters and overlook the art of thoughtful gift giving."
"We believe we should work hard in order to be happy, but could we be thinking about things backwards? In this fast-moving and very funny talk, psychologist Shawn Achor argues that, actually, happiness inspires us to be more productive."
"Meditation can help tame your emotions even if you’re not a mindful person, suggests a new study from Michigan State University. Reporting in the journal Frontiers in Human Neuroscience, psychology researchers recorded the brain activity of people looking at disturbing pictures immediately after meditating for the first time. These participants were able to tame their negative emotions just as well as participants who were naturally mindful."
An inspirational video about the importance of chasing your dreams.
"Instead of punishing disruptive kids or sending them to the principal's office, the Baltimore school has something called the Mindful Moment Room instead. The room looks nothing like your standard windowless detention room. Instead, it's filled with lamps, decorations, and plush purple pillows. Misbehaving kids are encouraged to sit in the room and go through practices like breathing or meditation, helping them calm down and re-center."
"Modern science is being used to evaluate how yoga affects our nervous system and hability to cope with stress."
"Is the back-to-school frenzy making you feel a bit stressed? What may help is taking a moment to pause and get centered. Here are some ideas to start the school year peacefully and gracefully."
"At the recent Well-Being at Work conference, neuroscientist Richard Davidson talked about four components of well-being that are supported by neuroscience. Mounting research suggests mental training in these four areas can make a difference in well-being. Additionally, the neural circuits involved in these areas exhibit plasticity—they can change in enduring ways for the better. "
"When you spend daily time outside it makes you healthier and happier. Paying attention to your environment in a focused and mindful way while you are spending time on the beach or in the woods feels great. Here are seven science-backed reasons why we all need to get outside and play!"
"A UCLA-led team of neuroscientists found that a three-month course of yoga and meditation practice helped minimize the cognitive and emotional problems that often precede Alzheimer’s disease and other forms of dementia. Source: UCLA Newsroom."
Devotees of mindfulness meditation are eager to share the many benefits, including relaxation, positive shifts in mood, and more focused attention. But what's the scientific evidence behind how it affects our physical state of being? Read this article to get a view into the latest neuroscience research findings on the positive health benefits of a meditation practice. Source: The Chopra Center.
"A study at the Duke Cancer Institute found that women who listened to either meditation or music had bigger drops in anxiety and fatigue after their biopsy than women in the standard care group. The women in the standard care group said their level of fatigue was higher after the biopsy." Source: Breastcancer.org
A study from investigators at the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and Beth Israel Deaconess Medical Center found that eliciting the relaxation response—a physiologic state of deep rest induced by practices such as meditation, yoga, deep breathing and prayer—produces immediate changes in the expression of genes involved in immune function, energy metabolism and insulin secretion. Source: Harvard Medical School.
Habits are behaviors or thoughts so strongly wired into your brain that you can perform them without thinking. Why, if the brain is plastic and able to change, are bad habits so hard to break? Here you can learn about the neuroscience of how habits form—and how to use that knowledge to replace bad habits with positive ones. Source: The Chopra Center.
This study is a multi-center collaborative effort looking at multiple physical and emotional effects of a 6-day immersion into Ayurvedic mind-body practices. The goal of the Self-Directed Biological Transformation Initiative (SBTI) is to determine whether the practices of Ayurveda, meditation, and yoga can reverse biological markers of aging, alter cellular biology, genomics and the microbiome. Source: The Chopra Foundation.
Some treatments hold much promise, but they pale in the face of the realization that everyday life choices are altering gene activity all the time. Source: The Guardian.
People work better together when there’s a collaborative atmosphere in the office, and compassion is one of the easiest ways to foster a community of support and positivity. Whether you’re the boss or not, you can help spread compassion in your workplace with these 10 tips. Source: The Chopra Center.
We all have a role to play in healing the energy of the world so that we can balance out the negativity that has taken over. It's our responsibility to heal our false perceptions of others and lead from a place of compassion and grace. Source: The Chopra Center.
The World Happiness Report is a landmark survey of the state of global happiness. Leading experts across fields – economics, psychology, survey analysis, national statistics, health, public policy and more – describe how measurements of well-being can be used effectively to assess the progress of nations. The reports review the state of happiness in the world today and show how the new science of happiness explains personal and national variations in happiness. They reflect a new worldwide demand for more attention to happiness as a criteria for government policy.