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Month: April 2017

Let’s Talk Yoga Medicine with Valerie Knopik

More and more, the worlds of science and natural remedies and practices continue to work in tandem with one another. Athleisure Magazine took some time to chat with Valerie Knopik who works with Tiffany Cruikshank, the founder of Yoga Medicine that blends these principles together.

Let’s Talk Yoga Medicine

Tell us about your background and how you came to work with Yoga Medicine.

I have a PhD in Psychology and I am currently an academic researcher/scientist mentoring postdoctoral fellows and junior faculty at Brown University. I will be moving into an endowed professorship in the Department of Human Development and Family Studies at Purdue University this summer. In addition to this career in science, I also teach yoga and have been a student in advanced training with Yoga Medicine since 2014.  In late 2016 at a module in Sedona, Tiffany Cruikshank (founder of Yoga Medicine) and I started talking about the possibility of a research project and that was the exciting beginning of the Yoga Medicine Research Institute and my role as the Director of Research for Yoga Medicine.

What is Yoga Medicine and why is this a way to blend science and nature together?

Yoga Medicine is a thorough, anatomically-based training system that trains teachers across the globe to work more powerfully with their students. Yoga Medicine teachers are trained in the fusion of East and West to blend the best of anatomy and physiology with the traditional practice of yoga, including pranayama, mindfulness and meditation. It is this foundation that makes Yoga Medicine the perfect venue for building a research program that focused on the combined application of yoga, meditation, and mindfulness to improve health and the human condition.

Our vision is to educate and empower our global communities to use yoga therapeutically based on a deeper understanding through purposeful and well-designed research. Through this effort, I have the honor of mentoring and training our Yoga Medicine community of teachers in the nuances of conducting research and to deliver purpose-driven yoga, meditation and mindfulness instruction as a way to robustly examine its effects on various health outcomes.  In my view, this continues the push, already started by Yoga Medicine, to raise the bar on what it means to be yoga teacher.  Education.  Experience.  Results.

How can one access Yoga Medicine?

To learn about all things Yoga Medicine, you can start by visiting the website. On this site, you can find information about our mission, the Research Institute, the Seva (or service) arm of Yoga Medicine, training, articles written by our teachers and contributors and so much more.  Our Find a Teacher platform is also available via the website or directly. This is a free service that Yoga Medicine provides to connect you directly with a Yoga Medicine trained teacher in your area. Through this service, you can find all teachers in your area and you can see what trainings they have completed with Yoga Medicine so that you can find a teacher that meets your needs.

With Spring being upon us, what is a detox that one can do to get their summer body prepped?

A detox is a process where one abstains from or rids the body of toxic or unhealthy substances.  Spring is synonymous with the idea of spring cleaning and that doesn’t have to mean strictly of the house or closet variety of spring cleaning.  There are simple ways to participate in a detox or cleanse (for more details, check out Tiffany Cruikshank’s book:  Optimal Health for a Vibrant Life).  Here are some simple strategies that you can do to get a jump start. If you can stay on this detox for about three weeks (the amount of time they say it takes to break a habit), you will notice some significant changes in how you look and feel!

Suggestions:

  • Eliminate coffee and alcohol. If possible, eliminate all caffeine. If you must keep a small amount of caffeine in your routine, consider substituting green tea for coffee – the caffeine in tea is gentler on your system
  • Eliminate added sugar – become an avid label reader – sugar hides everywhere
  • Eat fresh and organic vegetables and foods
  • Start your day with a large glass of water with the juice of one half of a lemon.  Drink a lot of water throughout the day.
  • Drink herbal, decaffeinated tea – not only will this increase your fluid intake and hydration, but the antioxidants in tea are beneficial as well
  • Be aware of allergens and pollutants in your environment and add skin brushing and the neti pot to your daily routine.
  • Consider eliminating dairy and wheat for the three-week period
  • If you eat meat, try eating only local, free-range, organic, and grass-fed offerings. Find a local farm so that you are aware of where you are getting your meats from. Bonus: you are supporting local businesses!
  • If you eat fish, try to find wild caught offerings
  • Move your body!  Yoga, exercise, whatever it is will increase circulation to all systems to help move toxins out
  • Sweat – through exercise or the sauna – regularly!

For those that have kicked into their workout methods of choice, how can we keep our bodies injury-free and what can we do when we have strained muscles in our arms, butts, and legs when we start a new workout routine?

To keep your body injury-free, it is important to make the time to restore the muscles that you challenge during your workout of choice. This can be something as simple as taking the time to stretch before and after physical activity. Other ways to make sure you restore your system include myofascial release, massage, mindfulness, water intake, sleep, and nutrition. A muscle strain implies damage to the muscle and can be a result of fatigue, overuse, or improper use. The most important strategy for muscle strain is a period of rest, followed by light stretching or myofascial release to encourage circulation to the area.

Stress tends to creep in from time to time – what are three things that we can do in terms of breathing techniques and movements to manage it?

Here are three techniques:

  1. Basic Breath Awareness:

    Lay on your back with your knees bent, feet flat on the floor and at least hip-distance apart.  Once comfortable, place a hand on your abdomen. Begin to just notice your breath. Does your breath feel strained or smooth? Just observe your breath without judging whether or not you’re doing it right or wrong. Gradually begin to make your breath as relaxed as possible. Introduce a slight pause after each inhale and after each exhale. Now begin to bring your awareness to your hand on your abdomen. Notice that with each inhale, your abdomen rises, and with each exhale, your abdomen contracts. Without being forceful, just begin to gently try to expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of your diaphragm. Continue for 6-12 breaths.

  2. Long Exhale:

    The long exhale is a 1:2 breathing practice that involves gradually increasing the length of your exhale until it is twice the length of your inhale.  Start with basic breath awareness as outlined above.  With a hand on your abdomen, mentally count the length of both your inhale and your exhale for several breaths. Start to gradually make the inhale and exhale the same length. Once your inhale and exhale are of equal length, then gradually increase the length of your exhale until it is up to twice the length of your inhale.  If you start to feel stressed, back off to a ratio that is more comfortable for you. It’s important to note that an exhale that is even slightly longer than your inhale can have profound relaxing effects on the nervous system. Continue for 6-12 breaths.

  3. Chandra Bheda – Lunar/Moon Breath:

    In this breath practice, you inhale only through the left nostril and exhale only through the right nostril. In Eastern traditions, the left side of the body represents the moon, or more yin and calming energy, while the right side of the body represents the sun, or more yang fiery energy. Therefore, in Chandra Bheda, we encourage the lunar, calming energy to enter the body, and we encourage the fiery yang energy to decrease – which will help bring the body back into balance.

    To try this breath: Sit in a comfortable position. Allow your left hand to rest in your lap. Look at your right hand. Fold the index finger and middle finger into the palm. For this breath practice, you will only use the right thumb and the right ring finger. With your thumb on your right hand, close off the right nostril and inhale through the left side of the nose. Then use the ring finger to close off the left nostril, release the thumb and exhale through the right nostril.  Start with an inhale and exhale that are about a count of 5-10 and are equal in length. Repeat for 3-9 rounds.

What are 3 stretches that we can do when a short travel experience becomes a longer one due to flight delays, missed connections etc?

One of the most important things you can do is to make sure you move around during these delays.  We have a tendency to just sit and wait, but adding some gentle movement can have significant effects on mood, anxiety, and just the feeling of tension that accumulates in the body.  Even just a walk around the terminal can help.  Here are a few specific stretches that you can do to ease travel tension and anxiety:

  1. Neck Release

    Sit in a comfortable position with a tall spine. Allow the right ear to drop down toward the top of the right shoulder. Keeping the head in this position, try to send the top of the left shoulder away from the left ear so that you create a lot of space on the left side of the neck.  From here, think of your chin like the rudder of a boat and gently shift the chin toward the right shoulder (keep sending the left shoulder away from the left ear as you do this). Move the chin slowly to find additional areas of neck tension. Stay for 5-10 breaths. To bring your head back to neutral, place the right palm on the right cheek and gently assist the head back to center.  Repeat on the left side.

  2. Standing (Or Seated) Side Stretch

    Reach the arms high toward the ceiling. If possible, clasp the hands overhead. Imagine that you can lift and lengthen the torso out of the pelvis. Find this by reaching up towards the ceiling, then side bend to the right.  Think about wrapping the right armpit toward the wall that you are facing so that you are less likely to collapse in the chest. Stay for 2-4 breaths. On an inhale and come back to center. Then, side bend to the left.

  3. Legs Up the Wall

    Find a deserted or less busy part of the airport with a bit of wall space. Lay down on your back and send your legs up the wall. Try to scoot your sitting bones as close the wall as possible. Allow the back of the skull and the entire spine to rest on the floor. Allow the legs to rest on the wall. Find a comfortable position for your arms. Stay anywhere from 5-30 minutes.

  4. Forward Fold (Seated in a Chair, Standing, or on the Floor)

    Getting the head below the heart can be an excellent and accessible way to reduce anxiety. It can also stretch the lower back muscles that tend to get tight when we sit for too long.

Do you think that more doctors and practitioners are realizing that it is essential for new and old medicines to come together? Where do you see that in the next few years?

I do believe that there is a movement toward a more collaborative and blended approach to health and self-care. For example, I work with a client who has been experiencing chronic low back pain. With his permission, I have worked alongside his acupuncturist and chiropractor to develop a plan for him. I think that both doctors and practitioners are open to this blended approach. Unfortunately, at this point, I believe it is still primarily on the shoulders of the practitioners/patients/clients. Currently, doctors are not yet seeking out ways to bring together Eastern and Western medicine.

However, there are more and more initiatives for bringing mindfulness into the traditional Western medical settings, such as hospitals and doctor’s offices. These efforts lead me to believe that, in the near future, we will see more of the traditional Eastern modalities of Chinese Medicine, acupuncture, pranayama, and mindfulness being more formally incorporated into approaches to health care and self-care. Also, with information and education comes the possibility for more comprehensive approaches to health.

Self-Transformation with Mindfulness and Meditation

Dr. David Vago for TEDx discusses how mindfulness and meditation can shape the self, emotions, and perception. Learn how his groundbreaking research explains meditation’s benefits.

Transforming the Self Through Mindfulness

How is the “Self” represented in the brain? How do our everyday moment-to-moment perceptions, emotions, and thoughts sculpt it?

Cognitive Neuroscientist, David Vago demonstrates that a systematic form of mental training involving meditation and mindful awareness has the potential to transform our Self and our mental habits in a positive way. Learn more about how every moment is an opportunity to change our brain and strongly influence our health & longevity at both conscious and non-conscious levels.

A Cognitive Neuroscientist by training, David Vago has close to 20 years of experience with mindfulness practice and teaching. He has also spent over a decade conducting translational neuroimaging, cognitive, and clinical research. His research studies the basic mechanisms and therapeutic relevance of mindfulness and meditation/contemplative practices.

Through his research, Dr. Vago focuses on one basic area – “What are the basic neurobiological and physiological components that constitute adaptive mind-brain-body interactions? And what is their therapeutic relevance in psychiatric settings?

In addition to being an expert in the emerging field of contemplative neuroscience, David has studied the neural mechanisms of neuropsychiatric disease and chronic pain using fMRI. He is currently translating these findings into biologically-based diagnostic and therapeutic strategies for alleviating suffering. He is the research director at the Osher Center for Integrative Medicine at Vanderbilt University Medical Center. Additionally, he is a research associate in the Functional Neuroimaging Laboratory, Brigham and Women’s Hospital, Harvard Medical School.

Click here to watch Dr. Vago’s TED Talk.

Want to learn more? Dr. David Vago worked closely with us to produce the online course, Neurobiology of Yoga, available exclusively with Yoga Medicine. Click here to view the online course.

Dr. Vago gave this speech at a TEDx event using the TED conference format. TEDx events are independently organized by a local community. Learn more at http://ted.com/tedx

YogaLand Podcast: Self Care for Spring

Although most of us welcome the transition from winter to spring with open arms, it can actually be taxing on the body. This week Tiffany Cruikshank comes on to talk about ideas for making the transition a smooth one. Learn how to tailor your self-care for spring, and much more.

Tiffany is a renowned yoga teacher and the founder of Yoga Medicine. She’s also a doctor of Traditional Chinese Medicine and ran an acupuncture clinic at Nike headquarters for years. Tiffany offers her unique perspective on how to modify our diet, asana, breathwork, and meditation for spring. She also (very patiently) answers my questions about the ways that Ayurveda and Traditional Chinese Medicine overlap. This is a great ep for all the complementary medicine geeks in the crowd (like myself).

Click here to listen to the YogaLand Podcast with Tiffany Cruikshank.

A 5-Minute Meditation for Anxiety

We all experience anxiety differently, but the feeling can be crippling for anyone. Whether you’re overwhelmed by work duties, a challenging relationship, financial struggles, or something else entirely, stress can come with some serious health consequences, from increased inflammation in the body, which has been linked to common diseases like depression and cancer, to digestive problems. If you’re feeling overwhelmed, try this 5-minute meditation for anxiety and stress.

The main issue with stress is that most of us don’t have the time to adequately address its source. So it piles up. And then we feel more stressed. Cue the vicious cycle. To rectify this, we wanted to find a way to beat stress fast. That’s why we asked Yoga Medicine founder Tiffany Cruikshank to lead us in a quickie meditation session that calms the mind without seriously impeding our day.

Two people practicing meditation.

It all starts with your breath. Focusing on deep breathing can help you connect with the natural ebb and flow of your body patterns. Because you’re probably not in tune with your inhalations and exhalations while you buckle down at your desk every day…

As you settle into your breath, you’ll also feel your mind and body quiet. No micro-managing. No to-do lists. Just you—relaxed—for five minutes.

Ready to get rid of all that mental clutter? Us too. In this video, Tiffany will teach you how to get centered with a guided meditation that only takes five minutes to complete.

Simply clear a space in a quiet place and start to inhale and exhale your way to a more mindful, less anxious you. And if you just can’t get enough of Tiffany, visit YogaGlo for more of her classes.

Meditate to Lose Weight: Book Review

Amy Height shares her review of Tiffany Cruikshank’s Meditate Your Weight. Learn how to meditate to lose weight, beat cravings, and control your self-image.

How Meditation Can Help you Find your Happiest Weight: a Book Review

Weight loss is not something we generally associate with slowing down; at least, I didn’t until quite recently. While I disagree with many that weight loss and weight maintenance needs to be difficult, I’ve always thought about it as being dependent on movement and effort. I knew that it doesn’t have to be challenging, but I hadn’t quite wrapped my head around the idea that it could be accomplished by slowing down.

Then I read Tiffany Cruikshank’s Meditate Your Weight.

Oh boy. Was I wrong.

Let me preface this by saying that I’m a huge neuroscience geek: I find brain and biopsychology and the physical mechanisms by which we feel, experience and act to be entirely fascinating. Combine these with holistic wellness and practical lifestyle suggestions for feeling your best? Where has this book been all my life?? I write about it here to share with you an awesome, interesting resource, whether you’re looking to change your weight, feel better in your body, calm the hell down or anything in between.

Click here to read the full book review on From the Ground Up Wellness.

Try this Yoga Flow to Boost Energy Levels Naturally

Health.com and Tiffany Cruikshank show off a yoga flow that will help you boost energy levels naturally, and recharge for whatever comes next.

This Invigorating Yoga Flow Is the Best Way to Get Energized

When the going gets tough, yoga. That’s our mantra this spring. This flow is proof that deep breaths and a little movement can work wonders on your energy levels. It’s led by Tiffany Cruikshank, founder of Yoga Medicine and an expert in the restorative power of yoga. The sequence is meant to wake you up, and help you find your center; so you finish your practice calmer than before, but also invigorated. The routine will also help you feel more connected to your body, as you challenge your muscles and build stamina.

While yoga doesn’t raise your heart rate quite like high-intensity interval training, or HIIT, it does come with its own set of stellar health benefits. Regular yoga sessions can help to reduce migraines, improve sleep quality, and even boost your sex life, thanks to poses that strengthen the pelvic floor muscles (and in turn make your orgasms bigger and better).

Of course, yoga has the power to change your body for the better too. The ancient practice can lead to longer, leaner muscles since it stretches your limbs while building strength simultaneously.

Want to get it on the action? Follow along as Cruikshank guides you through a yoga flow that will recharge your batteries stat. It’s perfect for vinyasa novices as well as longtime yogis. Whether you do this routine first thing in the morning, or right in the middle of your afternoon slump, it will leave you feeling healthier and happier, guaranteed. Click here to watch Tiffany’s 20-minute energizing flow.

12 Healthy Bedtime Habits You Should Be Doing

Lisa Marie Conklin for Reader’s Digest shares 12 healthy bedtime habits you should be incorporating into your routine for better sleep, and a healthier you.

12 Healthy Habits You Should Always Do at Night

Think that brushing your teeth and washing your face are the only things you should do before hitting the sack? Think again. We asked the experts for more health moves we should always do before bedtime.

Yoga: Spring Cleaning for Your Mind and Body

Yoga Medicine’s Rachel Land writes for Yoga Digest to share 5 poses to kick-start your body’s natural spring cleaning and chase away the winter blues. Use these five tips to bring your yoga practice into spring.

Spring Clean Your Body & Mind

After the long dark nights of winter, spring is a breath of fresh air. As the days lengthen, the natural world bursts with new life, and we feel our own energy reawaken. This is the perfect time to clear cobwebs and start afresh. Spring cleaning is perfect for not just our homes, but our body and mind too.

Our lungs, liver, kidneys and digestive organs are beautifully engineered to manage internal and environmental toxins and maintain our vitality, but as the seasons transition why not offer these hard-working organs a helping hand.

Yoga abounds with simple ways to support our natural cleansing processes. Try these tips to refresh body and mind for spring.

1 | Breathe

The obvious place to start a spring clean is with the life-giving power of the breath, like opening the windows to air a stale room. Getting outside and taking a few deep belly breaths will help. But if you really want to kick-start spring, try Kapalabhati, a warming, energizing breath practice that clears stagnation from the lungs, massages the abdominal organs and stimulates the liver.

Kapalabhati alternates short, explosive exhalations with passive inhalations. Inhale normally into your belly and then use a quick, forceful abdominal contraction to “sneeze” the air out. Relax your belly to allow the inhalation to follow passively and then continue to expel the exhalations out, counting anywhere from 30-80 rounds of breath.

2 | Move

Spring is time to stimulate circulation, like turning the soil ready for new planting. Yoga flows like sun salutations and even cat/cow are perfect to lubricate your joints, increase blood flow and boost lymphatic drainage.

3 | Ignite

Stoke the fire further with standing yoga poses that utilize large muscle groups. Engage the abdominals, glutes, and quadriceps. Think chair pose, warrior postures and standing balances. Feel the warmth of Agni, your metabolic fire, burn away winter lethargy.

4 | Squeeze

Twisting and side-bending yoga poses like revolved triangle and reverse warrior gently massage the kidneys and liver. Compressing the belly in deep forward folds like wind-relieving pose or prone backbends like bow pose, does the same for the digestive tract. Like hitting a reset button, this gentle stimulation floods these vital detoxifying organs with a fresh supply of richly oxygenated blood.

5 | Meditate

With a disorganized mind, we remain creatures of habit and instinct. This makes the mind our most powerful organ of detoxification. It gives us the power to choose. What we eat and drink, how we breathe, how we move, even the kinds of thoughts we dwell on. Warmer, lighter spring mornings make it easier to rise early, starting each day by sitting quietly in observation, without judgment. With this clarity, we are best able to make the choices that support our body’s natural purification processes.

Our energy ebbs and flows with the seasons. It is natural to turn inward for rest during winter, to reflect and consolidate. But the change of seasons is the time start afresh — breathing deeply, moving our bodies to build purifying heat, massaging the kidneys, liver, and digestive tract, and clarifying the mind. These nurturing practices set us up for our best health moving forward into summer.

Why you Should Always Meditate Before Bed

Arielle Tschinkel for Hello Giggles shares 7 reasons that you should meditate before bed for restful sleep. Fall asleep quicker, and get better quality sleep with meditation.

The reasons you should meditate before you go to sleep (even if you’ve never tried it before)

It goes without saying that quality sleep is so important for your overall health. Unfortunately, restful sleep isn’t always easy to achieve. If you’ve tried everything from counting sheep to scrolling through Facebook and it just doesn’t work, you might want to consider meditation for a better night’s sleep.

Perhaps you’ve never tried meditating because you thought it was too spiritual or New Age-y; if that’s the case, you’ll be thrilled to know that meditation is easy, simple, and anyone can do it, no matter how far you think you are from “enlightenment.” Besides, regular meditating before sleep just might be the key to cure your nighttime woes. #Winning.

April is Stress Awareness Month, which means it’s the perfect time to consider meditating for the first time. Meditation is a wonderful way to get in touch with your thoughts and feelings, while connecting with your body. And thanks to apps like Headspace, Calm, and YogaGlo, mental bliss can be found with a few taps on your iPhone.

If you’re looking for a break from your phone altogether, though (we don’t blame you!), you can also do a self-guided meditation in bed using music, candles, or simply dimming the lights and closing your eyes — the great thing about meditation is that you can make it your own. There are no rules.

Advice for Newbies

HelloGiggles spoke with Tiffany Cruikshank, yoga and meditation expert and instructor on YogaGlo, who has one simple piece of advice for newbies:

“Keep it simple. You don’t need any fancy techniques, though for some people they can be helpful. To get the most out of your meditation practice the most important thing is consistency,” Cruikshank tells HG. “The frequency is more important than the duration, so I generally recommend starting with 3-5 minutes a day and not increasing until you feel you absolutely want to and then increasing just a couple minutes every so often.” Doesn’t sound so bad, right?

Here are seven reasons you should give it a shot and make meditation a part of your routine every single night.

1. It helps prepare your mind and body for rest

After a long day, it can be hard for most of us to unwind and actually let ourselves rest. This is why meditating is actually the perfect thing to do before bedtime. Practicing meditation regularly will train your brain to know that this new habit equals sleep time, and it’s an easy way to send yourself mental and physical signals that the day is done.
“Meditating before sleep is a great way to trigger the parasympathetic response to help the body and mind wind down in order to optimize your body’s ability to move through the sleep cycles which helps us get a deep restful sleep,” Cruikshank says.

2. It allows you to mentally separate from your day

Many people have a hard time letting their thoughts go at the end of the day, and this can be even worse if you’re struggling with anxiety, depression, insomnia, or are under stress. Meditation provides you with a space to collect your thoughts and feelings, whether you’re hung up on the rest of your to-do list or a fight you had with a friend. You can give your brain permission to let these thoughts and worries go, which is something we all need from time to time.

3. It helps you find calm and focus

Most of us spend our days constantly on-the-go, and that can be dizzying — and downright stressful — on our minds and bodies. Meditation is a scientifically proven way to reduce anxiety, ease depressive symptoms, and help the brain reduce distractions and improve cognition.
“A lot of [recent] research revolves around the effects on the parasympathetic nervous system which regulates the internal organ function and influences so many parts of the body and brain,” Cruikshank agrees. “It’s critical for things like sleep, energy level, digestion and immune function.  There’s also a lot of positive research around meditation’s capacity to help with cognitive function, meaning our memory, concentration and learning capacity.” These are all things that even the most naturally Zen people can benefit from.

4. It is a great natural sleep aid

Let’s face it: there are no shortage of sleep remedies out there to choose from when you’re in dire need of serious beauty rest. From prescription aids to supplements like melatonin, and even “folk remedies” involving foods like deep breaths with onions, there are lots of methods to help with sleep, however wacky they may seem.

But meditating is totally natural, and it won’t come with any of the weird side effects that can come with medication and supplements. It’s also much healthier for you than other pre-bed rituals, like watching TV or scrolling Instagram (sorry, guys).

5. It relieves physical tension

Many guided meditations allow you to connect with each part of your body, encouraging you to feel the weight of your body in the bed, and sending deep breaths to specific areas. This is a great way to relieve tension in parts of your body like your back, neck, and hands, which can freeze up when you’re under stress. You’ll feel instantly better, all thanks to the power of the mind.

6. It doesn’t take up much of your time

It’s okay to admit that you’d rather not add another task to your bedtime routine. But Cruikshank insists that only a few minutes of meditation is all you need, saying, “More isn’t necessarily better. Studies have shown that you get benefits from just 5 minutes a day so don’t aim to meditate for 30 minutes…find a length that feels most helpful, [so you can focus] and not worry about how much time you have.”

7. It can benefit you throughout your day — not just at bedtime

Real talk: it can be tough to practice mindful thinking throughout your day, especially when you’re busy, stressed, or under the weather. Plus, there are so many distractions around us at all times. The few brief, quiet moments we have are frequently filled with checking our phones or email. But meditating regularly will give you the tools to check in with yourself and be more present even when you’re not meditating, and that’s something we can all benefit from as we tackle the frenetic pace of life each day.

So whether you’re struggling with insomnia or simply looking for an easy way to improve sleep quality, give meditation a try. A few minutes of deep, mindful breaths can do wonders for the mind, body, and soul.

 Check out the original article here.

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