Mind + Body — Join us in guided mind and body practices
Body Scan
Body scan meditation (BSM) brings attention to sensations occurring in different parts of the body so to enhance awareness of body sensations, feelings, and emotions.
BSM focuses on developing a greater understanding of the body and mind to improve well-being and positive life outcomes.
BSM may also assist in understanding the origins of negative or unwanted thoughts and feelings, as well as ways to respond to them.
Interoceptive awareness – the ability to identify, interpret, and respond optimally to internal signals, is suggested to be enhanced by the practice of BSM.
Standing Flow
These dynamic sequences have the ability to both warm up the body quickly and move the body in many directions. The series are traditionally breath-based, meaning that each movement happens on a portion of the breath.
As these are breath-based flows, traditionally there is 1 full breath per movement. Modifying a pose is excellent to learn how to engage your muscles in a way that nurtures the body. Though this is a dynamic sequence, there’s no need to rush. Feel free to take extra breaths in poses or hold poses for as long as they feel good in your body. The focus is on finding ease and calm: and to sense where you are in the present moment.
Floor Sequence
One of the most studied forms of embodiment approaches is Yoga – which presents an opportunity to tune into sensations, thoughts, and feelings non-judgmentally. Yoga creates a deep awareness of the connection between the mind and body, so to promote health and wellbeing.
The breath work in yoga is a foundational aspect of this embodiment practice – to enhance a connection between the mind and body. One example of breath work, is diaphragmatic breathing practiced with the hands resting on the diaphragm, as we inhale and exhale. The benefits of diaphragmatic breathing are relaxation, improved muscle function, reduced blood pressure and heart rate, alleviation of stress and anxiety.
Extended Standing Flow
Vinyasa yoga, or Flow, is an approach to yoga in which you move from one pose directly into the next: there is a flow to Vinyasa yoga though the specific poses and the pace of the flow varies according to your yoga practitioner.
In Vinyasa, the transition between poses coordinates with your breathing. It’s done specifically as you exhale or inhale, and it gives you the feeling that your breath is moving your body.
Vinyasa yoga is excellent for health: improving endurance, strength, balance and energy levels. The flow sequences also promote relaxation, lower anxiety and stress levels as well as elevate mood.
Calm Preperation
During yoga, people practice controlling the breath, to induce a state of calm and focus. Paying attention to breathing and slowing down respiration is a core component of many mindfulness practices. Research suggests the practice has multiple benefits—enhancing well-being, reducing anxiety and improving sleep. Neuroscientists suggests that any form of practice that is actively manipulating respiration may regulate emotional arousal – Breathing is about staying alive on one level, but it’s very much connected to our emotional life. Yoga may also activate the parasympathetic nervous system to relieve tension in the body and quiet the mind.
Slow Flow
Yoga and meditation is suggested by current research to boost overall wellbeing and resilience to stress factors. Research also suggests both yoga and meditation have a positive effect on the central nervous system as well as the immune system. Yoga is also described as assisting with anxiety states, by reducing stress hormones in the body: stress hormones are released as part of the flight, flight or freeze response, which can lead to symptoms of anxiety. With a slowing and focus on the breath fast heartbeat and rapid breathing that often occurs in states of anxiety can be reduced. Of note, all types of execise trigger the release of endorphins, which are neurotransmitters that boost mood and reduce stress.
Sleep Preperation
Getting enough sleep is essential to maintain optimal health and well-being. Sleep is as vital as regular exercise and eating a balanced diet. Sleep enables the body to repair and be fit and ready for another day – and adults need 7 to 9 hours of sleep a night.
For an evening practice: the room should be comfortable, with reduced noise and dimmed lighting. Set a time aside to do your practice before the time you normally go to bed. Doing your practice in the same place, allows the brain to associate this location with your practice and assists your focus. Choose a temperature that is optimum for you – use a blanket in winter for example. Beginning a new practice takes effort, and meditation takes time to train your attention. Give yourself time and space to learn, and note, that perfection is not the goal.
Meditation for Sleep
Restorative sleep meditation focuses on enhancing relaxation and preparation for quality restorative sleep.The aim is to enhance awareness of tension held in the body and to systematically relax the body to prepare for sleep. Regular practice of restorative sleep meditation contributes to emotional and physical well-being including:
Improved self-awareness, self-regulation, emotion regulation, sleep quality and cognitive function (such as attention and memory).
The practice can be used before bedtime, or when you are experiencing challenges getting to sleep. The practice can be done lying down or sitting in a comfortable position.