Day 31 Sleep Tip

Today we will learn some of the science and research behind why mindfulness (or mindfulness meditation) matters.

Training our brains and bodies to be present in the present moment has a myriad of benefits, and I can't wait to hear from you in the comments below about which ones are most impactful for you! Today we invite you to try these two mindfulness sessions to end your day today and begin your day tomorrow. Grab your most grounding oil and join me for a quick, bedside am or pm mindfulness session to start or end your day with a few moments of calm in a practice of tender self-awareness and presence. ♥️
We are so excited to hear about your experiences and learn from you as you share what works best for you!

Evening Meditation:

Morning Meditation:

Here is a little dive into the benefits of mindfulness meditation:
People have been meditating for thousands of years, often as part of a spiritual practice. Mindfulness has become a popular way to help people manage their stress and improve their overall well-being — and a wealth of research shows it’s effective. Psychologists have found that mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health.

Meditation can be defined in many ways. But a simple way to think of it is training your attention to achieve a mental state of calm concentration and positive emotions.

Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety and depression. Mindfulness can also help treat people with specific problems including depression, pain, smoking and addiction. Some of the most promising research has looked at people with depression. Several studies have found, for example, that MBCT can significantly reduce relapse in people who have had previous episodes of major depression. What's more, mindfulness-based interventions can improve physical health, too. For example, mindfulness may reduce pain, fatigue and stress in people with chronic pain. Other studies have found preliminary evidence that mindfulness might boost the immune system and help people recover more quickly from cold or flu.

How could simply tuning into your thoughts and feelings lead to so many positive outcomes throughout the body? Researchers believe the benefits of mindfulness are related to its ability to dial down the body's response to stress.

Chronic stress can impair the body's immune system and make many other health problems worse. By lowering the stress response, mindfulness may have downstream effects throughout the body.

Psychological scientists have found that mindfulness influences two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. Scientists are also beginning to understand which elements of mindfulness are responsible for its beneficial effects. In a review of meditation studies, psychology researchers found strong evidence that people who received MBCT were less likely to react with negative thoughts or unhelpful emotional reactions in times of stress. They also found moderate evidence that people who participated in MBCT or MBSR were better able to focus on the present and less likely to worry and to think about a negative thought or experience over and over.

Kriakous SA, Elliott KA, Lamers C, Owen R. The Effectiveness of Mindfulness-Based Stress Reduction on the Psychological Functioning of Healthcare Professionals: a Systematic Review. Mindfulness (N Y). 2021;12(1):1-28. doi: 10.1007/s12671-020-01500-9. Epub 2020 Sep 24. PMID: 32989406; PMCID: PMC7511255.

The Effectiveness of Mindfulness-Based Stress Reduction on the Psychological Functioning of Healthcare Professionals: a Systematic ReviewBurnout and occupational stress are frequently experienced by healthcare professionals (HCPs). Mindfulness-based stress reduction (MBSR) has been found to improve the psychological health outcomes of HCPs. To date, systematic reviews and ...www.ncbi.nlm.nih.gov

apa.org

Mindfulness based stress reduction has literally saved my life. 15 years ago my daughter was hospitalized fighting for her life, with depression and anxiety. I was so stressed that my blood pressure and breathing were out of control. I did not think I could survive watching her in so much pain. I took an MBSR course and worked with biofeedback to bring my respiratory rate down. After this 8 week class and following though at home with all of the Mindfulness meditation exercises, my blood pressure was more controlled and I realized that I had been hyperventilating for years out of anxiety for my baby. I could help her better having my own anxiety in check. I also discovered Adaptiv and with Adaptiv my daughter was able to decrease the anxiety and depression meds she was on. This is such important information for all of us. Thank you

The videos above can not be played it says, “Due to privacy issues”. Help!

Help. We can not open the videos to listen or play

Help. We can not open the videos to listen or play

@nancy-gordon Thanks for letting us know. The links should work now.

When I click on the links now, I get sound, but not video. Is there video?

I have been an uncontrollable pain since last Monday from spine surgery. I am laying flat on my back in bed and just did your morning mindfulness. The pain going down my legs has significantly calmed down. Thank you.

Can you give me a link to the yoga Nidra so I can say that and listen to it as I try to go to sleep tonight. Is it different than the one here in this session?

Relaxing is the best to do

I’d love to learn what are some good grounding oils. I don’t know much about many of the oils. I’m excited to learn.

I’d love to learn what are some good grounding oils. I don’t know much about many of the oils. I’m excited to learn.

There are so many grounding oils. I think that’s what is so great about oils; they are so versatile. Balance is the grounding blend; but I think it’s personal preference on the scent that calms you. Frankincense, cedarwood are others that I like. Would love to hear others favorites.

Can you give me a link to the yoga Nidra so I can say that and listen to it as I try to go to sleep tonight. Is it different than the one here in this session?
@nancy-gordon here is the link to the Yoga Nidra session. We hope it brings you peace and relief in your recovery. https://vimeo.com/482136695/7325f165a5?share=copy

I’d love to learn what are some good grounding oils. I don’t know much about many of the oils. I’m excited to learn.

@cindy-martinez that is such a great question and I love the oils that @mlclark0208-windstream-net suggested. My favorite grounding oils are Balance, Anchor and of course Shinrin-Yoku. I would love to hear what grounding oils everyone loves.

balance and past tense are two of my favorite oils to use to relax . o and i can't forget about Shinrin-Yoku

I listened to the evening meditation. Thank you.

did the morning mindfulness this am need to do this every morning thanks

“Meditation can be defined in many ways. But a simple way to think of it is training your attention to achieve a mental state of calm concentration and positive emotions.“ this was a great reminder of why meditation for me personally is so important. Thank you!

Your Morning /Evening Mindfulness With Ruth are very similar to the breathing techniques I learn several years ago at Pulmonary Rehab for My Hypoxia/COPD. Until I took the rehab I didn't know that I was a mouth breather. With learning to breath thru my nose instead of my mouth I found I don't need a CPAP machine. I learn to put the oils on my chest, neck and cheeks so I can smell them better and not destroy my canulu for my oxygen that I sleep with. It does take time,but with practice everyone can do better.

I used Copaiba with the evening mindfulness. I would like to make using grounding oils a more consistent part of my (and my children’s daily routine).