Categories
Audrey Wint Mental Health Uncategorized

Meditation: A Tool For Non-Traditional College Students

by Audrey Wint RYT 200

I decided to explore the question, “How can meditation help lower stress in non-traditional college students?”.  The “why” behind my question focuses on why is it so important to lower stress, especially for non-traditional students and what we can do about it. A non-traditional student is one that is generally older, may have a family and children, and may be holding down part-time or full-time job. The academic journey comes along with stress as is and when you throw in a challenge like work, life, and school, balancing it can cause added stress. This paper will explore the history of meditation, address potential adverse effects, explain why meditation is a valuable and accessible resource to help manage stress for non-traditional college students, and elaborate on why it’s relevant to community health. 

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Photo by Pixabay on Pexels.com

Meditation is based on a practice that originally began in India around 1500 BCE and then spread to surrounding countries such as Japan and eventually the United States of America. The practice involves “seeing things as they really are” and begins with the individual observing their breath, physical sensations, thoughts, and emotional states as they arise in the present moment. (Lustyk, 2009, p. 20). Non-traditional students with Post Traumatic Stress Disorder (PTSD) could have the potential experience of flashbacks, hallucinations, and feelings of depression. Epileptic students have the potential to experience hallucinations, panic, and or tension. Spiritual students could have the potential experience of religious delusions and meditation “addiction” (Lustyk, 2009, p. 22-23). Therefore, the mental, physical, and spiritual health of the non-traditional student should be taken into consideration before practicing meditation. If adverse feelings and emotions become more serious the student should seek guidance from a teacher they trust or seek professional medical assistance. 

Meditation should be practiced by non-traditional students because it is an effective holistic therapy that supports cognitive health. The components of Meditation include the following: attention regulation, body awareness, emotion regulation, and change in perspective on the self (Hölzel, 2011, p. 539). Self-reported and experimental behavior findings revealed that meditation contributed to enhanced performance which is associated with the brain’s anterior cingulate cortex and increased scores on enhanced body awareness associated to the brain’s insula, temporo-parietal junction. It also showed increase in positive reappraisal which is associated with the brain’s (dorsal) prefrontal cortex, increase in no reactivity to inner experiences associated to the brain’s hippocampus and amygdala, and change in self-concept associated with the brain’s medial prefrontal cortex, posterior cingulate cortex, insula, temporo-parietal junction (Hölzel, 2011, p. 539). The impact that meditation has on the brain is extraordinary because the individual can change the way their brain processes information and their reactions by focusing their attention on the present moment and breathing. Meditation is an amazing holistic practice that allows students to control their stress by simply using their mind. Once a non-traditional student begins to form a consistent practice of meditation, they will recognize that they are thinking differently and possibly more optimistically leading to a better quality of life with less worry and less anxiety. 

Meditation is convenient and affordable. Meditation is virtually accessible anytime and anywhere. In the year 2020 there are so many outlets that allow us to practice meditation and some of them are free. For example, Mindful Meditation can be done comfortably at home sitting in a chair, a meditation pillow, or even in bed. If students don’t know where to begin their meditation or how to start there are now online channels and mobile applications that provide thousands of different guided meditations depending on what is most beneficial to the individual. To name a few: Headspace, Calm, Insight Timer, and many more are associated with the mobile application route. The online meditations are free and mobile application meditations can be purchased at an extremely low price with a student discount. There are also resources such as magazines and books from the library that provide insight for guided meditations with various yoga teachers and mediation experts. Another route for guided meditation could be in the student fitness center located on campus or a local yoga studio. Here a student can incorporate yoga exercise and mindfulness at the same time with a certified instructor. Yoga has been associated with mindful movement connecting the body and mind. When it comes minimizing financial obligations and seeking help there is an ever-growing community as well as resources that help non-traditional students tackle stress. 

For our community, the accessibility and awareness to a holistic therapy like meditation would help address and prevent substance use, a coping skill commonly found among stressed non-traditional students. Stress can lead to students dropping out along with individuals and families continuing to struggle while continuing to be trapped in the socioeconomic struggle that determines their health outcomes. I would like to see a world where the rate of stressed out non-traditional students and students goes down and the rate of self-awareness and mindful meditation increases creating a better quality of life for society with less stressed individuals. 

I hope to encourage research and spread the message to non-traditional students about a coping mechanism, like mindful meditation, that helps them to manage stress, be resilient and push back against adversity while continuing their education so that they may thrive in every dimension of health. 

Mental Health Information

National Alliance on Mental Illness (NAMI): 1-800-950-NAMI (6264). If you are in a crisis or looking for mental health information, you can call NAMI’s helpline for free support.

Headspace Student Plan :

https://www.headspace.com/studentplan

@MorganHarperNichols

Amazon Links

Meditation Cushion 

Practicing Mindfulness Book 

References

Lustyk, M. K. B., Chawla, N., Nolan, R. S., & Marlatt, G. A. (2009). Mindfulness meditation 

research: issues of participant screening, safety procedures, and researchers training. Advances in Mind-Body Medicine, 24(1), 21-27. Retrieved from 

Cho, H., Ryu, S., Noh, J., & Lee, J. (2016). The Effectiveness of Daily Mindful Breathing Practices on Test Anxiety of Students. PLoS One, 11(10), E0164822.

Hölzel, B., Lazar, S., Gard, T., Schuman-Olivier, Z., Vago, D., & Ott, U. (2011). How Does Mindfulness Meditation Work? Proposing Mechanisms of Action From a Conceptual and Neural Perspective. Perspectives on Psychological Science, 6(6), 537-559. Retrieved from http://www.jstor.org/stable/41613530

Yeung, D., & Martin, M. (2013). Interventions to Promote Spiritual Fitness. In Spiritual Fitness and Resilience: A Review of Relevant Constructs, Measures, and Links to Well-Being (pp. 31-33). RAND Corporation. Retrieved from http://www.jstor.org/stable/10.7249/j.ctt5hhv6n.9

Newman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology9, 275–297. http://doi.org/10.1146/annurev-clinpsy-050212-185544

Carriero, J. (2009). The Second Meditation. In Between Two Worlds: A Reading of Descartes’s Meditations (pp. 65-127). Princeton University Press. Retrieved from http://www.jstor.org/stable/j.ctt7sv63.7

Categories
Cassandra McCoy Mental Health Physical Health Sophia Pollalis

Stress: How We Can Use Recovery, Sleep and Breathing to Overcome and Heal

By Sophia Pollalis and Cassandra McCoy

In today’s society, stress is a commonly occurring factor in our lives. Join by Be HEaRd contributor Sophia Pollalis and Positively Balanced founder Cassandra McCoy as they discuss a few things everyone can do to manage, overcome and heal during times of stress! Be sure to leave us a comment below about what your favorite stress management tip is!



Show notes:

Key focal point: Stress

Stress can be physical, mental, emotional

Recovery

  • It’s not always about over-training(stressing), but about under-recovery
  • Has a lot to do with the autonomic nervous system
    • Which can be influenced by sleep and breathing
    • ANS is SNS and PNS, both “fight or flight” and “rest and digest”
    • Can think about stress and recovery as opposites, which we need to balance out

Sleep

  • Every system in your body is influenced by sleep
  • Life enhancer for any goal
  • Sleep is the low hanging fruit in terms of recovery, performance, etc. To improve performance, we always try and reach for the high fruit like supplements, specific techniques or trainings, expensive equipment, but sleep is the first, easiest, and CHEAPEST step we can try
  • Most sleep issues are behavioral, meaning we can change our behavior and get better sleep (and better our lives)
  • Circadian rhythm – cued from our biological clock that comes from light/dark cycles. Influences with wake/sleep cycles along with exercise and food timing.

Breathing

  • Pelvis is included in respiration, not just the ribcage
  • Creates pumping motion throughout the entire abdominal cavity and thoracic cage. Creates cerebrospinal flow, organ movement
  • Meditation/breathing/yoga can help increase PNS response and decrease SNS response
    • For our anatomy nerds out there, stimulates the vagus nerve by activating the diaphragm.
Categories
Megan Spears Spiritual Health Uncategorized

Meditation for Women who want to clear their mind (but can’t).

by Megan Spears


I was 17 years old when I decided to  try a formal meditation class. I don’t remember if it took place on a Monday or a Sunday, at 5am or 5pm, but I do remember the smell of nag champa and the feeling of quiet reverence as I walked up the stairs to the space. I also remember, and will never forget, the  first bit of advice from the meditation teacher. He said, simply and clearly, directly to me, “try less”.

“Try less?”, I thought. “What the hell?”

I immediately became both frustrated and intrigued by the concept of trying less. I was so new to this practice; I couldn’t gauge my level of effort. It boggled my mind and stayed with me for several years, coming up randomly in my mind as a grew in my yoga and meditation practice.

I eventually (five years later) became a yoga teacher and started leading both power yoga classes and meditation classes. I purposefully did not cue “try less” in my meditation classes, simply because I hadn’t unpacked that cue for myself. I guess you could say I was sitting with it.


Photo by Molly Thrasher.

A few years into my teaching, I was invited by a fellow teacher to begin a meditation training with Dr. Lorin Roche and Camille Maurine. In this training, my teachers  shared the amazingly rebellious notion that neither have to try less or clear my mind in meditation.

I don’t have to clear my mind? Wait, what? Isn’t that what meditation is about?

No, ma’am. You sure don’t have to clear your mind or try less.

What I offer to you is what my teachers offered to me – the 8 Rs.

Rest. Release. Remember. Rehearse. Repair. Restore. Relax. Recharge. Remember that you’re meditating. Then Rest again.


Photo by Molly Thrasher.


Imagine this as you read along:

You settle into a seated position, or lie down. As you rest in your posture,  you feel your muscles release. As you release, you might remember why your muscles were tense in the first place. As you remember why you were tense, you then commence your rehearsal of the experience that made you feel tense. You problem solve, build a list of things to do, have that discussion that you’re putting off, budget your finances – all of this happens in your rehearsal stage.

(This is traditionally where you get frustrated and think you’re not meditating.  As your meditation teacher, I’m here to tell you that this is a part of the rhythm of meditation. Keep going.)

As you sense yourself in rehearsal, you might step out to jot down notes of who to call or what to do after your meditation. You might have a seriously creative moment where you finally solve that problem or think up the next best step in your business. When you come back, you will feel that you’ve repaired something – lightness ensues; you feel restored. Then you relax because you remember that you’re meditating. Sense your muscles, and the deeper layers of your awareness, rest again.

This cycle could happen 2-3 times in the span of 10 minutes. As you become aware of where you are within the 8 Rs, the time spent in each R may stretch or extend – you might find yourself in a restful state for a long time. 

Now I can appreciate the cue to “try less”. Rather than  pushing or over-effort, sense what happens when you rest into your meditation. With this understanding of meditation as a rhythm, we can appreciate and respect said rhythms. Play with the rhythms. You may start to look forward to your practice the same way you look forward to the first sip of your morning tea (or pourover cup of coffee, if you’re boujee like me). 

I hope you feel free to meditate knowing that you don’t have to clear your mind. Rather, develop a sense for what each R feels like for you.

Rest. Release. Remember. Rehearse. Repair. Restore. Relax. Recharge. Remember that you’re meditating. Then Rest again.

-Megan Spears RYT 500