Stress Management

Live Longer, Healthier & Happier by Reducing Stress

  • Learn Simple Tools to Manage Stress
  • Increase Self-Awareness & Inner Peace
  • Be More Present in Every Moment
  • Develop a Positive, Life-Affirming Outlook
  • Help Prevent Health Problems & Illness
  • Enhance Longevity, Fulfillment & Vitality

Most of us lead stressful lives. Work, family and other responsibilities are enough to put untold stress on our bodies and our psyches. Even if you’re retired, chances are your life is prone to stress. Perhaps you take care of a loved one or you’re in the midst of making a life-changing decision. Regardless, de-stressing and learning how to effectively manage stress is an integral part of maintaining wellbeing and living a long, healthy life.

The long-term activation of the stress-response system, and the overexposure to stress hormones such as cortisol, can create havoc in our bodies. This can increase the risk of illnesses including heart disease, sleep difficulties, digestive problems, depression, obesity, and poor memory. Stress has also been proven to drain our bodies of essential nutrients, which deeply impacts our emotional and physical health. 

Unfortunately, many people don’t take stress management seriously enough. Having led relaxation seminars for decades, Dr. Vicki, for whom yoga and meditation are a part of her daily life, is a major proponent of stress management to help achieve and maintain optimal health. There are several techniques available to you that are enjoyable, free and easy to do in the comfort and privacy of your home. Meditation is available to all.

Meditate Your Way to Optimal Health

Meditation is a sure, simple way to reduce stress. Just a few minutes of quiet, daily meditation can melt away stress and create a renewed feeling of inner peace. Plus, it’s easy to learn and you can begin reaping the benefits instantly. No special equipment is needed and anyone can do it. And you can practice meditation wherever you are.

An integral part of Traditional Chinese Medicine (TCM) and complementary medicine, meditation produces a deep state of relaxation and tranquility. Meditation is about quieting the endless chatter of the mind that causes stress. One method is quietly focusing your attention on your own steady, rhythmic breathing. And since you have your breath wherever you go, it’s a resource you can always turn to. Plus, you can easily customize your meditation session to suit your lifestyle. Meditate to start or end your day, in the middle of the day as quick refresher, or all three. In as little as fifteen minutes a day, you can transform your life and your health.

The following are several meditation techniques to get you started…

Basic Meditation. To begin, sit cross legged with your back straight and your hands comfortably resting on your thighs. If it’s difficult to sit on the floor or cushion, sit in an upright chair or in bed. Practice breathing in and out deeply and slowly through the nose. Focus your attention on your breathing, and the rise and fall of the belly as you breathe. Concentrate on feeling and listening as you inhale and exhale.  When your attention wanders and thoughts come up, gently return your focus to your breathing. Some find it helpful to focus on a candle flame to enhance concentration.

Scanning Meditation.  Scan your body with your mind. In either a sitting or horizontal position, focus your attention on different parts of your body. (Some find it helpful to begin at the feet and follow the body up to the head.) Become aware of all of your body's various sensations, whether it’s pain, tension, warmth or relaxation. Allow this quiet focus to fill your body with inner calm and peace. For further, deeper relaxation, combine this technique with the breathing exercises described above. You can also imagine breathing heat or relaxation into and out of different parts of your body that are in need of more attention. A recording of tranquilizing new age music often helps induce a deeper state of tranquility. This is a very helpful meditation to do in bed before sleep.

Walking Meditation. Combining basic meditation breathing techniques with walking at a moderate pace is a great way to quiet your mind, relax and reconnect with your body.  You can use this technique anywhere you walk. Pacing is important: Make sure your pace is even and slow enough so that you can focus quietly on the movement of your feet, not on your destination. If you like, you can focus on your breathing instead.

Reading Meditation. Many people benefit greatly from reading poems or sacred texts, and taking a few moments to reflect quietly on their meaning. If you find this helps you relax and let go of the day’s cares, by all means do it. Listening to inspirational music or spoken words can also be helpful. Houses of worship and meditation centers are great places to reconnect with ourselves, quiet our minds and nourish our souls.

Meditation is not for everyone. We encourage you to find whatever form of relaxation works best for you. Many people find exercise — everything from jogging and swimming to tennis and golf — an enjoyable form of relaxation. Yoga offers an ideal form of relaxation combined with exercise. It doesn’t matter what you do, so long as you find it helpful and you keep doing it!

For more information or to set up an appointment, contact Dr. Vicki today. 

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