Photo taken in Barcelona, Spain

Between the coronavirus pandemic, an uncertain future both economically and environmentally, its not a stretch to say that these are times filled with stress, anxiety and worry unlike what many of us have experienced before.

But with tens of millions around the world being asked to shelter in place for weeks if not months to come, it could also be an excellent opportunity to cultivate a new habit that recent research has shown can reduce anxiety while improving your memory and focus.

Some of you will not be surprised to learn that Im talking about meditation.

A study by researchers at New York University found that less than fifteen minutes of meditation a day for eight weeks can reduce anxiety, fatigue and mood disturbance.

The study published last year in the journal Behavioural Brain Research involved groups of people between the ages of 18 and 45 with little or no experience meditating. One group of participants spent 13 minutes a day in guided meditation while a control group spent 13 minutes each day listening to a podcast.

Throughout the experiment, participants were given tests meant to gauge their response to stress, mood and cognition. After eight weeks, the meditation group was generally in a better mood, able to focus more and remember things while also responding more positively to stress.

Interestingly the participants did not show any results after only four weeks of meditation, suggesting a longer term investment is required to see benefits from the practice.

Even relatively short daily meditation practice can have similar behavioral effects as longer duration and higher-intensity mediation practices, the paper reads.

The study is one of several showing that meditation can improve thinking and might do so by actually reorganizing the networks in the brain.

A regular meditation practice is also recommended for everything from weight loss to improving leadership skills.

The key, the new research suggests, is not how long you can sit in stillness for a stretch, but consistently integrating it into your daily schedule.

With our daily schedules now very much upended and stillness at a surplus for many of us (at least when the kids are asleep), it could be the perfect time to start a new habit that may help you get through the months ahead.

Originally posted here:

Now Is The Perfect Time To Start Meditating, And Science Proves It - Forbes

During this time of uncertainty thats impacting each of us in one way or another, not just here in Berks County, but globally, one thing we have been told to do is to slow down our lives.

Not literally, but with everyones state of normal being turned upside down by the coronavirus pandemic, we are essentially being asked to put things on hold to isolate ourselves.

Things like play dates, greeting the school bus, going to a game, movie, gym or maybe even work are no longer possible at least until we get the go-ahead again, whenever that may be.

While we can look at one of the positives of this situation as the gift of time we have been given to focus on our family at home, slowing down isnt going to be easy for everyone.

Slowing down, when youve been running on adrenaline and cortisol, our two major stress hormones, may not be easy for many at first, said Greg Schweitzer, a wellness coach, educator and professional speaker. One of my clients, a physician, called this syndrome 'hurry-sickness.'"

As the owner of Stress Reduction Resources in Spring Township, Schweitzer provides educational workshops on meditation, more specifically what he refers to as effortless meditation.

Effortless meditation encapsulates the idea that it takes literally no effort in terms of any physical exertion to practice meditation.

It is completely effortless, he said. We are not doing much to get a great benefit.

Greg Schweitzer, wellness coach, educator and public speaker.

His approach centers on a mantra-based practice, and Schweitzer said that after just a few days of keeping up with it, you can begin to reap benefits that include feeling happier, having more energy, feeling more awake and more alert, leading to a more enjoyable life.

The mantra is our vehicle to get from that active, turbulent mind to the peaceful mind the mind wants to go there without effort, he said.

Schweitzer, who worked with Deepak Chopra in the 1990s, describes meditation as a natural medicine that heals and has the potential to literally transform peoples lives.

During meditation we experience a very deep state of rest, deeper than what we experience in sleep science shows, he said.

Schweitzer recommends spending 15 to 20 minutes twice a day for maximum benefit to impact your day in positive ways, a small investment of time that has great rewards.

The key is to commit to the practice, to make it as natural as brushing your teeth. If you are short on time on a given day, Schweitzer offered some advice.

If you feel you cant do it for 15 minutes, go for 10 or 5, he said. Anything is better than nothing.

Schweitzer said that to meditate you can sit in a way that makes you comfortable, whether on the ground or in a chair or even on your bed. And you dont have to wear any special clothes.

You dont have to sit in the lotus position, he said. If you had back surgery or are ill and need to lie down to be comfortable, that is fine.

You don't have to wear any special clothes and can sit comfortably in a chair to meditate.

Whether you take a workshop or learn through research online, if you are curious as to how meditation may benefit you, now may be an optimal time for you to learn more about it and give it a try, particularly to help manage any stress associated with the current health crisis.

Chronic stress and pressure is an irritant to our health and well-being, Schweitzer said, adding it can be released during meditation practice. The deep rest, peace and calm that meditation brings are healing for our physical, mental and emotional health.

Since the practice of meditation is typically done on our own time, doesnt require a special location and doesnt cost a dime, it is ideal to do at home.

We can experience the benefit of meditation even if we are isolated or quarantined, he said. We are not dependent upon anyone to deliver this service to us.

You may be wondering what the best time is to fit meditation in if demands at home for your attention are at an all-time high with kids off from school.

If you have young children, an ideal time may be when they are taking their morning and/or afternoon naps.

If your children are older, you can serve as a good role model for self-care by letting them know you will be taking time for yourself to meditate, with ideal times being mid-morning and just before dinner times when you may feel in need of a reset to maximize the rest of your day.

Schweitzer said when he started meditating 45 years ago, he was able to cut out coffee to get himself through the day.

I wasnt relying on caffeine to kickstart my alertness and adrenaline, he said.

The key to reaping the most benefits is being consistent. Once you begin dedicating time to meditation twice daily, you will most likely come to view it as an essential part of your day.

Meditation has the potential to feel like a mini-vacation, something that might greatly enrich your life with minimal effort.

Meditation is self-care at its finest, Schweitzer said. With regular practice, life after meditation quickly becomes more satisfying, enjoyable and healthier it is so important to our life.

More here:

Meditation has many benefits, especially in these uncertain times - Reading Eagle

MindFi is a full-featured meditation app and a great deal at $29.95 for life.

At last count, there were some 37,000 meditation apps for phones and tablets. I mean, that might be an exaggeration, but there are lots. And many, if not most, charge a monthly or annual fee. While you can't put a price on mental health, especially right now, I'd rather not be on the hook for yet another subscription. (Can a meditation app help me reduce the anxiety that comes from paying for a meditation app?)

Have no fear, Cheapskate is here: For a limited time, you can get a lifetime subscription to MindFi for $29.95with promo code MIND25. That's an extra $10 off an already great deal; MindFi would cost you $175 for lifetime access if bought via the app.

To put that in some perspective, popular meditation app Headspace costs $12.99 a month, while Calm costs $69.99 annually or $399.99 (!) for life.

MindFi is divided into four main sections: Breathe, Mood, Focus and Courses. It also starts playing relaxing sounds of rain, the forest, a campfire or the like from the moment you start the app -- just in case you want some white noise.

I like the Breathe section, which has meditations as short as a minute (often all you need to calm down a bit), and Mood, which lets you choose the emoji that best reflects your current state of mind and gives you meditations designed specifically for it. I can't say I fully understand how Focus works, though; it seems like it's just a countdown timer.

Indeed, certain areas of the app could use a little more in the way of explanation, but there's still more than enough good stuff here to help you calm down, reduce anxiety, sleep better and so on. I believe meditation offers those benefits and more; I'm a big fan.

Do note the terms of this purchase: Your license must be redeemed within 30 days of purchase, and once that redemption happens, there are no refunds. I definitely recommend trying out the free version (for Android and iOS) before splurging on the lifetime option.

Your thoughts?

Read more: The best meditation apps of 2020

A Spotify subscription costs $9.99 a month, or $99 annually if you buy a 12-month gift card. The latter option effectively saves you $20, but here's how it can save you $30: For a limited time, and while supplies last, LoadUp Gifts via Rakuten has a 12-month Spotify Premium subscription for $89with promo code LOAD10A. This deal requires you to have a Rakuten account.

Once purchased, you'll receive a digital redemption code via email. As you might expect, the code cannot be used with Family or Student plans, and it can't be applied to Spotify with Hulu plans.

There is, of course, a free tier for Spotify listening; upgrading to Premium nets you ad-free streaming, unlimited skips and support for music downloads (for offline listening).

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Enjoy a lifetime of MindFi meditations for $30 - CNET

Social distancing, by nature, is isolating. And extended periods of isolation can take a toll on ones mental health.

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With the news cycle churning out updates on the latest COVID-19 developments, the uncertainty about how long the pandemic will last and inevitable economic effects, some people are turning to meditation apps to clear their head. And in turn, some popular apps are making the services free or curating them for certain groups.

Los Angeles-based meditation app Headspace is offering free services and guides to help people and specific groups cope with stress by introducing Headspace for Healthcare Professionals, Headspace for Work and Headspace for Educators.

Headspace for Professionals, for example, gives all health care workers in a public health setting in the U.S. free access to Headspace Plus through the rest of the year, according to a blog post from the company. The workers will be able to access the subscription with their National Provider Identifier (a 10-digit identification number) and email address.

Headspace for Workers and Headspace for Educators offer free access to collections of meditations for teachers and other members of the workforce.

Headspace last raised $53 million in February for its Series C round, which was led by blisce/. The startups other backers include Pacific Western Bank and Spectrum Equity, according to Crunchbase data.

The meditation apps Calm and Simple Habit also are introducing free services. Calm, which is backed by investors including TPG Growth and Lightspeed Venture Partners, has put together a curated selection of free resources. Users can pick from sleep meditations, meditations for kids, practices to find ease and more.

Simple Habit is introducing new meditation collections specifically geared toward coronavirustopics including self-care, mindfulness for kids at home, mindful communication with family and easing fear, according to the company.

We recognize that many people are now being required to stay home, resulting in loss of income and financial uncertainty, Simple Habit CEO Yunha Kim wrote in a blog post. As a response to this macro change, starting today until the end of April 2020, well offer free Simple Habit premium memberships to all people who are financially impacted by this difficult time and can no longer afford to pay. If youre struggling or in need, well take care of you.

Illustration: Dom Guzman

Read more here:

Meditation Apps Address Stress of COVID-19 - Crunchbase News

Paying attention to whats happening in the moment is difficult in the age of COVID-19, but it can also help us cope during an unsettling time.

Are you worried about tomorrow? Just try to focus on today, says Diana Winston, director of mindfulness education at the UCLA Mindful Awareness Research Center. Most of the time, our minds are locked in the past and future, Winston explains. Mindfulness puts you in the moment. Most people are OK in the here and now. If you can put yourself in the present, you can handle difficult thinking.

As people become more anxious as they self-quarantine at home, Winston recommends mindfulness meditation, a practice that has been proven to alleviate stress, depression and insomnia, as a way to cope.

People often feel discouraged when they first give meditation a try, Winston says, because their mind goes in a million directions.

Thats exactly what is supposed to happen.

Keep trying.

Thats part of the process, Winston says. Especially now when there is so much to worry about. Youre not doing anything wrong. Come back to the present moment. Or try to meditate for five minutes. Your practice will only get stronger over time.

Try to avoid what Winston calls worst-case scenario forward thinking and focus on whats happening now. Using a train metaphor, Winston illustrates the ways in which our thinking can help us: The moment that we realize that weve been lost in worry, it is possible to get off the train. If you realize that you are on the train, its important to know that you can get off. As you practice mindfulness, you dont even have to get on the train in the first place. You can stay on the platform and let those scary thoughts go.

Whether you get on the worry train or not, Winston recommends using the STOP acronym, a well known mindfulness tool, to help calm yourself:

S: Stop. When you notice that you are feeling anxious and you need a moment: stop.

T: Take a breath. If you find yourself worrying about the future, bring yourself back to the present. Take a breath, pause, feel your feet on the ground.

O: Observe what is happening inside yourself. Does your stomach hurt? Is your heart racing? Ask yourself, How am I right now? Bring yourself back to the moment.

P: Proceed with more awareness of yourself and what will help you. Connecting with a friend, or having some daily quiet time outdoors, can help.

When under duress, we can get overwhelmed and regress. The key to staying grounded during difficult times, Winston says, is to be kind to ourselves. Dont be hard on yourself for eating lots of chocolate or feeling needy and calling your friends, she says. With so much unknown, its scary. Were not going to be at our best.

Nigel Sampson, owner of Whole Body Method Pilates and Certification Studio in Los Angeles, agrees. Everyone needs to practice a little more kindness, awareness and compassion, says Sampson who also works as a healer. We have to be as present as possible to navigate this moment in time. Its like a new world. In a way, we get to be better people

Sampson offers these simple meditation techniques as a way to stay healthy right now:

Breathe Take a moment every day to do some slow, deep breathing. We tend to breathe a lot more shallow when we become fearful, Sampson says. We have to use all the tools that we took for granted because we were so busy running our lives. We have to breathe deeper; more slowly and reset the nervous system.

Nature Being in nature is one of the most grounding elements that we have. Nature has its own intelligence and its own rhythm, Sampson says. You can sense that the Earth is still supporting you. Go out and spend moments in nature. Brush your hands down a tree. Listen to the birds. Put your hands in water. Make nature a part of you.

Movement Movement is grounding because Your body is a like an antenna, Sampson says. When it doesnt go anywhere, the body shuts down. That results in depression, sadness, isolation. Its important to shake the body up.

Shaking Stand up and shake your arms, legs and feet for a minute or two. You will feel a little bit calmer, lighter and happier. You may even smile and giggle. Sampson suggests doing this in the morning and before you go to bed. It will release all the energy that has been stagnant all day and you can let it go and start fresh. Its like taking an internal shower. You wouldnt go a week without a shower. So dont go a week without shaking.

Visualization You can create anything in your mind. Imagine yourself walking in a forest. Often when you feel fearful, your sensations shut down, Sampson says. Open yourself up to sensations by the practice of conscious visualization, which is just seeing something pleasant. Imagine the sounds of nature, the feel of running water, the smell of lemon verbena. All of these sensations will bring you back to a better state.

Although Sampson is a believer in the benefits of mindfulness meditation, he acknowledges these techniques wont solve the grave financial hardships many are experiencing due to the coronavirus. But they can help put your mind in a better state to tackle the worries that come with the fast-moving pandemic.

Meditation can put you in a state where it can help you make better decisions, he says. It might help you feel a little less hopeless. In the end, its all about the state you are in and how that state can empower you. Once you do these techniques, you might have some empowering ideas and a sense of possibility.

Online resources that offer help with anxiety

Ten Percent Happier

In an effort to help alleviate anxiety, stress and fear, this popular meditation app is offering a free coronavirus sanity guide online. Every day at noon, host Dan Harris, who famously had a panic attack while reading the news on Good Morning America, offers a live sanity break with leading meditation teachers from around the country. The guided meditations are all posted on YouTube so you can watch them anytime youre feeling anxious: tenpercent.com

Headspace

If youve been wanting to try meditation but havent had the time, this subscription-based app offers a free 10-day introduction course that guides you through the basics of meditation and mindfulness. $12.99 per month or $69.99 for a year, which includes access to a full library of courses spanning mindful eating to parenting, as well as a daily meditation, sleep sounds and bedtime exercises. headspace.com

InsightLA

The Los Angeles mindfulness training group offers a variety of classes, including guided meditations, on Zoom. A donation of $5 to $30 is suggested, but no one will be turned away for lack of funds. insightla.org

Calm

The mindfulness and meditation app is offering a page of resources with free mindfulness tools to offer support during the coronavirus pandemic. Content includes breathing exercises and journaling prompts to help you stay grounded. Like Headspace, the Calm app provides a basic course in meditation for free, with more advanced meditations requiring a subscription starting at $14.99 per month. A seven-day free trial is currently available. calm.com

UCLA Mindful App

Studio-recorded guided meditations and free weekly podcasts led by Diana Winston, a former Buddhist nun and one of the nations best known teachers of mindfulness meditation. Six week online classes are also available. Guided meditations are offered in English and Spanish. uclahealth.org

Whole Body Method

The Los Angeles studio is offering free Instagram live classes on @wholebodymethod as well as Zoom in-home private classes. wholebodymethod.com

Insight Timer

Insight Timer features more than 30,000 free guided meditations on more than 200 topics, including sleep, anxiety, stress and kids (there are upgrades that require a purchase). A yearly subscription is $60, with a 30-day free trial available. insighttimer.com

Continued here:

Meditation tips for the coronavirus crisis - Los Angeles Times

Scientists have spent 14 years scanning the brain of a buddist monk. Their findings suggest daily meditation could help protect the brain from aging.

Yongey Mingyur Rinpoche was born in Nubri, a small village close to the Nepal-Tibet border, in 1975, making him 41 years old. But according to a study published in the journal Neurocase, his apparent brain age is almost a decade younger than his actual age. The study's authors suggest decades of regular meditation could explain the discrepancy.

Researchers from University of Wisconsin-Madison and Harvard Medical School scanned Yongey Mingyur Rinpoche's brain four times over 14 yearsin 2002 when he was 27 years old; 2005 when he was 30; 2007 when he was 32; and 2016 when he was 41.

The results were compared with scans from 105 adults aged 25 to 66, taken between 2010 and 2011, using artificial intelligence taught to estimate a person's age based on the structure of their gray matter.

Read more

While the brain age of the control group aligned closely to their calendar age, that of Yongey Mingyur Rinpoche did not. The AI system guessed his age was 33eight years younger than his calendar age.

The authors hypothesize Yongey Mingyur Rinpoche's comparatively young brain age could be the result of decades of meditation.

This is backed up by previous studies that suggest meditation could slow the wearing down of telomeresshield-like structures that protect the tips of chromosomes from deteriorationand the loss of gray matter, both of which contribute to aging.

However, the study published in Neurocase is based on observations and correlations, and does not confirm a cause and effect. There may be several other factors (such as genetics) entirely unrelated to meditation that could be a factor here.

To complicate the matter further, the study suggests the effect of meditation may not be as simple as slowing the aging process because Yongey Mingyur Rinpoche's brain also appeared to age faster than the control group. The AI system guessed a 27-year-old Yongey Mingyur Rinpoche was 30. The scan taken when he was 30 came back as 28 and the one taken when he was 32 came back as 32.

The authors note limitations with their study and point out the framework of the experiment is not equipped to confirm whether or not there is a direct relationship between Yongey Mingyur Rinpoche's brain age and meditation practice.

Furthermore, Yongey Mingyur Rinpoche's brain scans were compared to those of Americans, who are likely to have a very different lifestyle and come from a very different environment to that of a buddhist monk.

Yongey Mingyur Rinpoche left home aged nine to join his father Tulku Urgyen Rinpoche, a renowned meditation master, at a hermitage near Kathmandu valley. There he learned some of the most advanced practices of Tibetan Buddhism before moving to the Sherab Ling Monastery in Northern India.

He was formally enthroned as the seventh incarnation of Yongey Mingyur Rinpoche when he was 12. By 17, he was guiding senior monks and nuns through complex meditation practicessand has continued to teach and meditate ever since.

The authors suggest a "more rigorously matched" control group of Tibetans who do not meditate may provide more insight into the impact of meditation on brain aging.

From lowering stress levels to promoting positive emotions, there have been various arguments put forward for meditation's apparently youth-boosting properties. While scientists may not fully understand the benefits and limits of meditation, more and more of us appear to be turning to the practice. According to a study published in the U.S. Centers for Disease Control and Prevention (CDC), the number of people who said they meditated increased from 4.1 percent in 2012 to 14.2 percent in 2017.

See the rest here:

Daily Meditation May Help Protect the Brain From Aging, Study of Buddist Monk's Brain Suggests - Newsweek

When we think of someone meditating our minds might conjure an image of a person sitting cross-legged, with eyes closed concentrating on stilling the mind to achieve a calm state.

However, there are many ways of meditating that are simply not reflected by this picture. This article will outline some of the different forms of meditation you can use to mix up your practice. It is also possible to mix these ways of meditating together.

One of the wonderful things about meditation is that there are many ways of practicing. This can keep your meditation practice, fresh and engaging, preventing you from becoming bored. Mixing up your meditation keeps your daily ritual interesting and can motivate you to keep going with your meditation. Some people obtain better results from one form, over another. Either way, a new method creates a new experience and you can learn a lot. You can do these meditations on your own or in a group. While listening to guided meditations, a meditation teacher or being in silence.

If your not familiar with any of the following, try them out. You never know what you will discover. Here are some alternative ways you can meditate:

(1) WALKING MEDITATION

The walking meditation is a movement meditation. You can undertake a guided walking meditation, try mindful walking meditation or combine both into a mindful guided walking meditation. You obtain both the benefits of meditation and exercise. Mindful walking involves focusing on each footstep that you take and your body. Also moving your attention to your surroundings such as the trees, birds and, water. This is a wonderful way to relax and meditate at the same time while being in motion.

Here is a fantastic video and explanation about how to walk mindfully: https://www.youtube.com/watch?v=09EO9IJgOiI

(2) MINDFUL BREATHING

Mindful breathing is about being aware and focused on your breath through your meditation practice. Anapanasati means mindfulness of breathing. This was first taught by Gautama Buddha and is the basis of many meditation practices.

Focusing on the breath creates calm and flow into your life. Slowing down the breath is a great way to prevent, and beat anxiety. Mindful breathing can teach you how to use your breath to relax, and overcome those daily stressors.

There are many guided meditations available that place the attention on the breath. You can meditate to the words of a meditation on CD and focus on the inhale and exhale of breath to create calm in your day.

(3) MEDITATION WITHIN A LABYRINTH

The difficult part about this meditation is finding a labyrinth. Though it is possible to create one. You can draw one in the sand or construct one. Alternatively, you can walk in an imaginary maze, pretending as if you are directly within one. Labyrinths represent wholeness and completeness.

While you walk through the labyrinth you can state a mantra repetitively to yourself or focus on the breath. Another way to meditate within a labyrinth is to do a walking meditation.

(4) PROGRESSIVE RELAXATION MEDITATION

This is a popular way of meditating and is often used by psychological professionals. Many guided meditations on CD are progressive relaxation meditation. This involves relaxing the body by focusing on one body part or one section of the body.

Progressive Muscle Relaxation is one form of this meditation and focuses on certain muscle groups through the meditation. This is a fantastic way to meditate to release stress, anxiety, and fear.

(5) MANTRA MEDITATION

Mantra meditation is a popular form of meditation that involves repeating a word, phrase, or prayer. Japa describes the process of repetition. This is a very soothing meditation and is a popular form of meditation especially in religions such as Buddhism.

Mantra meditation helps to focus and strengthen the mind. Mantras are said to create calmness, bringing clarity and fine-honed concentration into the day.

(6) VISUALIZATION MEDITATION

Visualization meditation is a form of meditation practice that uses visualization and meditation together. You utilize the practice of creating mental images in your mind while meditating.

Guided imagery meditations are a form of visualization meditation.

See original here:

Ways to Meditate - Thrive Global

I'd like to share a meditation for anyone who is feeling boxed-in, whether in general, or currently due to the Corona pandemic restrictions.

The meditation herein presented is based upon the Six Constant Mitzvot of the Torah. These six are central to Jewish life in that they embody many of the fundamental teachings of Judaism. Applying to all Jews, in all places, at all times, and considered "duties of the heart," these six commandments are a prime example of the purpose of Jewish meditation: to meditate upon the oneness of God at every moment of our lives. In some prayer books they are recited at the end of the Morning Prayer.

The Six Are:

Instead of viewing oneself as confined, view your surroundings as a sanctuary, a force field, or cube around you. Place yourself at the center with the side at each of the six directions corresponding to one of the six constant mitzvahs that are incumbent upon all Jews at all places and all times. Wherever we're going (or wherever we're staying), these six are incumbent upon us.

What we will now discuss is based on the meditation explained in the book "Living in Divine Space" by Rabbi Yitzchak Ginsburgh.

The order in which the commandments are presented follows a logical order in terms of cause-effect relation: One is first aware that Gd exists; this leads him to deny all other pseudo- divinities. Once that is done he sees Gd in everything; this leads him to love Gd and his love brings him to fear separation from Him. This fear in turn inspires him to defend himself from distracting or confusing influences.

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An Isolation Meditation - Feeling boxed-in due to the Corona pandemic restrictions? This is for you! - Chabad.org

Many see the recent rapid change in our working lives as an opportunity for more innovative ways to interact in and out of work, with "virtual kitchens", "virtual pubs" and "virtual running clubs" popping up as a few examples of how we can make long-term WFH more feasible than we had previously imagined.

But it's sometimes just a question of getting dressed and turning up in front of your screen. As our meerkat friends from Comparethemarket.com would say: "Simples."

I believe that human connection is what will get us through. We've asked our people to look after each other. Heads of department and team leads are checking in personally over the phone or video call with their team as often as possible. We're encouraging people to take breaks and to have a clear beginning and end to their day. We had a couple of new starters on Monday and I called them all personally to say hi and welcome them as would happen usually.

Create virtual places where people can bump into each other as they would in the office. Weve created a virtual kitchen where people can log in for a cup of tea and a video chat with whoever happens to be there at the same time.

Have fun and don't worry about all the tech challenges. We're going to launch a "best frozen screen" competition. Globally, we are also sharing the best remote working set-ups and at the same time enjoying discovering everyones kitchen!

Let's be positive and laugh through this unprecedented situation as much as we can. When we hosted our first company-wide huddle on Microsoft Teams, we had some technical issues and the side comments were comedy gold.

Have a simple agenda ready for every video call and a timeframe to match. This will allow you to cover all the important points and not veer off into random conversations. Capture the minutes of the call, otherwise important conversations will be lost. You can record or ensure someone is typing notes. There should never be a "what were we saying on the call" conversation afterwards!

Its very important to stay connected throughout the day, but too many calls can be counterproductive. If your role is creating content, then its up to you to manage a sensible split of briefing and team calls versus creating the work. Feel free to shout if you want to make a call shorter or dial in for the part that is most relevant to you.

Dont feel guilty for having the odd important break from your screen. Plan your daily calendar accordingly.

One question to ask yourself is: how hard do I have to work? This covers what I call the WFH paradox. In the office, there are all sorts of distractions and interruptions which can distract you from the actual process of doing work. WFH removes these distractions so the question becomes: when should I stop?

My solution was to ask myself: have I earned my money today? Some days it might mean making a couple of calls. On others, it might take hours. The point is, by focusing on quantifiable achievements, youre able to judge just how much work is enough. So rather than saying "Ive worked lots today", you can say "Ive earned my money today" and stop to take a break.

Im leading our newly formed "virtual social committee" for our Lloyds Banking Group account. We are just about to open our very own virtual pub, The Black Horse, although that name might change!

We also have other virtual initiative ideas, including daily emails for mind and body, the next online concert, intuitive ways in which your team members are keeping positive, a playgroup for our littlest family members, a treasure hunt between your team members and a LBG buddy system where you get paired with someone and look out for each other.

My husband and I walk our two mini-schnauzers early in the morning and another two or three times during the day. Going out really makes a difference, just to walk, be in the moment and breathe. We do 10-20 minutes' meditation to start the day (with the Headspace app). It really helps to re-centre and be more focused. Then, 20 minutes' morning yoga on freeyoga.tv with Stephen Beitler helps wake us up and a workout using Fitbod. Weve started the 16/8 intermittent fasting and we drink coffee, tea or water in the morning.

Reading or listening to books is very helpful when you are at home working and easily distracted. Ive just started The School of Life by Alain de Botton and Ive just listened to the Goodfellas podcast on Indistractable by Nir Eyal. Last but not least, Im trying to get on video calls with at least four or five friends and family members a day; it is super-important during this social isolation to keep in touch.

These arent rocket science, but can be very helpful for getting through the day and the weeks to come.

Firstly, you need to ensure that you have a professional set-up. Your home office will generally include a laptop/PC, a phone and an internet connection, and you should check with your employer that you have all tools necessary for you to carry out your job.

Make the most of the communication tools that you have will help you and your colleagues maintain an efficient and productive workday.

Ensure that you aren't overworking, as its not sustainable, and can be harmful to mental, emotional and physical health. Peoples lives can be complicated particularly in current circumstances and sometimes work has to take a back seat.

Use tools such as video calling to speak to your colleagues regularly and be vigilant and supportive if you notice that someone is not doing so well.

The biggest hurdle for people to overcome when working from home is the social aspect. Aligning the times that people communicate, and establishing regular online meetings, will maintain a sense of team and ensure no-one is left feeling isolated or forgotten. A camera-on policy will further improve communication and provide a sense of human interaction and support.

Dont be afraid to speak out when you're struggling. Be upfront if you need to ask people to improve their communication. Likewise, if you just want to catch up with a colleague, then do it! A friendly catch-up with someone can be mutually beneficial.

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Virtual kitchens and meditation time: how to stay sane working from home - CampaignLive

March 23, 2020 16:46 ET | Source: SolePath Institute

CALGARY, Alberta, March 23, 2020 (GLOBE NEWSWIRE) -- Given the global crisis that everyone is going through, it is necessary to stay calm and collected. Mindfulness and meditation are crucial tools that can help you to quieten your mind and center yourself in this time of mass panic.

To help you tap into the power of these tools, the SolePath Institute is hosting a virtual mindfulness and meditation class every Monday from March 23rd. The virtual classes will provide you with guidance to meditate and support you on your journey to mindfulness. These sessions will be led by Dr. Debra Ford, who is the author of the book, Daily Pulse: Rhythm of the Tao.

Dr. Ford is a teacher of spiritual philosophy and has a doctorate in the field of metaphysical science. She is also a member of the American Metaphysical Doctors Association. As an ordained minister, she is also part of the Canadian Institute of Metaphysical Ministers.

When asked about the workshop, Dr. Ford stated, The meditation sessions are focused on the teachings of Tao mindfulness. The aim is to help increase self-awareness, help people savour the beauty around them, and to align themselves with finding happiness in these trying times.

You can sign up for the sessions online and attend them from the comfort of your own home. The course material is based on Dr. Fords book Daily Pulse: Rhythm of the Tao and the Daily Pulse Journal, both of which are available for purchase on Amazon.

However, the purchase of these books is not necessary for your participation. A journal, writing pens, and a functional internet connection is the core requirement. Entry to the courses is completely free of cost, and early admissions are encouraged.

The sessions will happen every Monday, from 4:00 pm to 5:00 pm, mountain time until further notice.

There is no limitation for space, but you are encouraged to register for the online sessions through Eventbrite. The sessions will be hosted on ZOOM, which gives access to a virtual meeting room.

A spokesperson from SolePath Institute further stated, We understand that at this time people may need more support for their life and experiences. We have SolePath certified mentors and other resources available to assist you. You are not alone.

About the Company The SolePath InstituteThe SolePath Institute provides guidance and support for helping others find their path and in their journey to lead a healthier and happier life. It routinely hosts workshops, offers resources and other classes that further this aim.

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The SolePath Institute Introduces Free ZOOMing Virtual Meditation Mondays with Dr. Debra Ford - GlobeNewswire