Alley Cat Books, located in the heart of San Francisco's Mission District, is ordinarily a quiet space for book lovers to peruse multicolored shelves for their next literary adventure. But on Sunday, the small bookstore buzzed with energy as a group of leggings-clad Bay Area residents protested Donald Trump's presidency in the form of a sweaty cardio workout.

"We are here because in this era, in this nation, we need to use our full bodies to resist fascism!" cried Margaret McCarthy, one of two organizers of the event.

"This is a wonderful example of bringing levity and community to the resistance."

The group was assembled for a rigorous hour of Anti-Trump Aerobicsthe final event in an artist- and activist-organized series called 100 Days Action. The calendar of events, which kicked off on January 20 with an Inaugural Ball, responded tit-for-tat to the Trump administration's activities in its first 100 days. Events included Hats for Science, where participants knitted caps for the Science March, and Black Lives Matter at ATA, a film night about racial justice in honor of Black History Month. The night before the aerobics event, the collective also threw a 100 Days No Ban Dance Party, featuring music from the seven countries targeted in Trump's blocked travel ban.

"This is a wonderful example of bringing levity and community to the resistance," said Vanessa Schneider, an aerobics participant, before the session. "I really hope it includes some of Trump's specific movements, so I can expand my repertoire of gestures."

"Who doesn't want to sweat a little bit while you laugh?" another participant, Rachel Fairbanks, added.

McCarthy, a performance artist, and Liat Berdugo, an artist, writer, and assistant professor at the University of San Francisco, led the attendees in an uproarious routine involving Democratic-blue sweatbands, Trumpian red ties, and rhythmic slogans.

"Don't buy Ivanka's shoes!" McCarthy called out, marching to the beat. "Don't buy Ivanka's shoes!" the participants echoed.

"Fuck Mar-a-Lago!" she continued, swinging a tie like a golf club. "Fuck Mar-a-Lago!" they mimicked.

"Don't read his tweets," Berdugo said in hushed voice, using the tie to shield her eyes.

Each new slogan ended with cheers and whoops.

"The session did a great job of highlighting Trump's weird affectations, both physical and verbal," Schneider said at the end of the workout.

As the session wound down, McCarthy and Berdugo asked each participant to knot their red ties together to form a large circle.

"Art can provide oxygen in a situation where it feels like there is no oxygen," said Ingrid Rojas Contreras, a 100 Days Action organizer, as the attendees picked up their bags and headed back, rejuvenated, into their Sunday afternoons.

More here:

Exercise Your Freedom of Speech With Anti-Trump Aerobics ... - Mother Jones

Blue sweatbands, red leg warmers, 80s Madonna workout music and the collective chant of dont build a wall were all part of a free anti-Trump aerobics class hosted at Alley Cat Book store in the Mission District Sunday afternoon.

The 50-minute class, led by SF State theatre and English literature alumna Margaret McCarthy and University of San Francisco art professor and artist Liat Burdugo, is part of 100 Days Action, a call to thinkers, artists, and writers to propose gestures that can be carried out either at home or in the world, according to the website.

Ingrid Rojas-Contreras, one of the organizations co-founders, said the actions are a creative way to express emotion and opposition against Trump during his first 100 days in office.

Burdugo and McCarthy were approached by organizers and asked to participate. Their unique response to the call was an aerobics class, according to Rojas-Contreras.

We wanted to create a platform that responded to Trumps first 100 days and creating artistic actions like this one, Rojas-Contreras said. The air is so tense right now, whenever we have a way that art can respond in a fun way, I really enjoy seeing the after effects of that.

Burdugo, who has experience creating and leading conceptual aerobic classes, decided that a creative outlet that encourages an embodied protest would be a good contribution to 100 Days Action events.

The anti-Trump aerobics session was the finale of 100 Days of Action, and guided participants through a series of dance moves and stretches allowing them to experience physical protest and exercise suppressed negative endorphins built up as a result of Trumps presidency, according to McCarthy and Burdugo.

The space that this aerobics fills is very light-hearted, McCarthy said.

It allows us to still be engaged with the things that are happening in our country right now, but also for allowing endorphins to flow from our body and make our body feel good and to approach these issues with a spirit of joy and laughing at the power, rather than getting to bogged down by it.

Burdugo emphasized that the event was also designed to help participants maintain mental endurance that can be worn

Anti Trump Aerobic class participants making an X with ties symbolizing blocking President Donald Stump at Alley Cat Bookstore in SF on April.30, 2017

down with tiresome and stressful emotions that can come from actively protesting and leading a resistance.

We believe that resistance takes endurance; it is not something that happens in a single moment, that you do one day and stop doing the next day, Burdugo said. One thing that aerobics does historically, is that it builds your physical endurance and for people participating in aerobics, were kind of building this metaphor that resistance takes endurance.

The class was held in the skylighted gallery room of the bookstore and kicked off with the Bee Gees Stayin Alive. Burdugo and McCarthy began the class with hamstring stretches and handed out an aerobic class prop a red Trump-like tie, to all of the participants, which was used throughout the class.

Burdugo and McCarthy both wore coordinated black leotards, leggings and red sweatbands and leg warmers, which McCarthy described workout attire inspired by vintage, Jane Fonda meets Donald Trump.

The instructors led approximately 30 yoga pant-wearing, sweat-dripping participants in unique stretches like holding both ends of the tie tightly, bending down to the toes and making a swinging motion to mimic the stroke of a golf club. Participants chanted fuck Mar-a-Lago during exercises to poke fun at the president and his lavish vacation home and golf course.

Another move had attendees partner up and make an X with their ties, pivoting back and forth chanting dont build a wall.

Rachel Fairbanks, a San Francisco resident, wanted to attend the aerobics class to have some fun and share a space with people who were also trying to cope with current events and the presidency.

After the election I tried to figure out ways that I could make myself not go crazy, so this idea is actually coupling a lot of things that I really enjoy, which is making fun of Donald Trump and exercise, Fairbanks said. I know there is going to be like-minded people here, so what better way to spend a Sunday afternoon?

Fairbanks said she is worried about everything on Trumps agenda, especially womens rights and immigration.

Im worried about health care, Im worried about everything, Fairbanks said. I had to take two days off from work after the election because I was so upset. So I just want to have fun and I feel like marches and protests can get very emotional and (aerobics) is just people coming to have fun and relax.

SF State graduate student Lea Troeh was drawn to the class looking for creative ways to resisting andexercise her brain.

(The aerobics class) is not just a thing for hippies or for liberals, but is just something fun everyone can relate to and is a relatable way to express disagreement, Troeh said.

McCarthy and Burdugo wanted the class to be a refreshing, cathartic and hopeful experience for those who moved along side them, red ties and all.

One of my hopes for this event is that we can have a bit of catharsis and much more like the feeling of getting out of the pool after a really refreshing swim and you go, ah I feel great, refreshed and I am ready for the next thing, McCarthy said.

Continue reading here:

Anti-Trump aerobics: a new way to protest Golden Gate Xpress - Golden Gate Xpress

Audio boffins have come up with an altogether more positive way to influencing train passengers emotions than delays or cancellations do.

Sony and Eurostar have teamed up to create the Sound Menu which provides commuters with the perfect selection of music to get them into the right mood for their journeys end.

The innovative system has been devised with senior lecturer in psychology of music at Keele University, Dr Alexandra Lamont, drawing on a studies into music and mood regulation to recommend five playlists that help travellers prepare, relax and focus on route to their destination.

MORE:Top 10 bizarre but real reasons why your trains have been delayed

These playlists include varying styles and tempos of music to evoke different emotions, and are more about musical types rather than specific songs.

They include dance tracks to psych you up as well as relaxing music to celebrate a job well done.

The Sound Menu is optimised for use with Sonys 1000X wireless noise-cancelling headphones.

Matt Coupe, head of sound, UK & Ireland at Sony, said the music helps commuters to cut out the chaos around them.

He said: We know that music, if listened to in the right way, can be a form of escapism or can help focus the mind.

We saw from research many are unable to relax or fully immerse themselves in music.

MORE:See Erasure singalong at Tube station - what surprise moments have made you smile?

Dr Lamont added: Creating an auditory bubble while travelling, such as through the use of noise cancellation technology, can allow passengers to get more from their journey, helps people block out environmental noise and allows them to focus on the moment or the task at hand.

We know that different music creates different moods, and the traveller can immerse themselves in music that suits or changes their mood to make the journey pass more pleasantly.

Being able to eliminate these noises and replacing them entirely with the sound of your choice leads to an all-round more relaxed experience.

MORE: Commuters get a musical surprise at the train station

Neil Roberts, head of digital at Eurostar, said: Were always looking for ways to improve our passengers journeys, and the new Sound Menu created by Sony offers our travellers a way to get more out of their time on board, whether its focusing on work, or relaxing after a busy day.

The Sound Menu follows a study of 2,000 commuters which found more than a quarter can never fully relax on a journey and 23 per cent complain about being unable to switch off ahead of important meetings.

Nearly 40 per cent of travellers blame noise made by other people for causing them stress, while two thirds say music helps them relax.

The playlist are currently only being trialled on Eurostar trains during April but would you want to see, or rather hear, something similar introduced on Southeastern and Southern trains to help improve your mood? What other things would make train journeys more pleasant? Add your comments below.

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Sony and Eurostar launch Sound Menu so passengers can play music to suit their mood while travelling by train - Surrey Comet

How can I improve my morning routine? originally appeared on Quora - the place to gain and share knowledge, empowering people to learn from others and better understand the world.

Answer by Nela Canovic, writer, productivity hacker, and entrepreneur:

Keep it simple, make it fun, and back it up with a nighttime routine that's easy to follow!

Here are 10 quick and easy tips for starting your day with more energy: 7 to practice in the morning and 3 to practice at night.

First: Tips to practice in the morning.

Tip #1. Make it super simple by waking up just 15 minutes earlier. What? Why should you wake up earlier if you're already having problems waking up as it is? The biggest benefit is to give yourself a little extra buffer of time to adjust to the day. It's not that hard to do. If you usually wake up at 7 a.m., set your morning alarm to 6:45. Keep this schedule for one week. If that works and you're feeling good about it, the following week set your alarm to another 15 minutes earlier, this time for 6:30 a.m. There's a lot you can do in that extra half hour you have, so why not use it?

Tip #2. Customize your alarm to boost energy and focus. Create an alarm that is right for you. Pick a ring tone that's unusual but not irritating, or set your alarm to vibrate mode for a more subtle sound. Make a recording of your own voice saying a positive message, then save it as your alarm tone. Queue up some music that you find uplifting and energizing, and schedule it to play when you need to wake up.

Tip #3. Set a calm tone to the day with meditation. Researchers say that when we meditate early, we sleep better at night. Meditating can also help you deal better with the all those random thoughts that occupy you throughout the day (including anything that stresses you out as soon as you open your eyes) and that may contribute to your feeling rushed and overwhelmed. To get started, download the Headspace app and practice for 10 minutes; it's easy and even fun for absolute beginners.

Tip #4. Prep your workspace. Before starting your day, make sure you have everything ready for the work you'll need to complete. This applies to your computer, books, reference materials (bookmark them in your browser or write notes that you'll have handy on your desk), your daily plan (a checklist of tasks you need to complete), a bottle of water at your desk, an energy snack (a power bar, banana, or a fruit and nut mix).

Tip #5. Do a super short workout. Pick a super short and targeted workout to help your body wake up and prepare for the day ahead. The benefit? You're more likely to keep the habit if it's something more manageable (as opposed to promising yourself you'll hit the gym for two hours in the afternoon, which is harder to do). Here are some ideas for a 10-15 minute wake-up session: a morning yoga routine, a 15 minute bootcamp session, or a set of sun salutation poses.

Tip #6. Eat some brain food. Don't work on an empty stomach. Have a small breakfast that will fill you up, give you energy, and improve your brain's cognitive function. Here are 3 breakfast ideas:

Tip #7. Become the master of your time. When you're ready to start working, use a timer to divide up your work into manageable increments to allow your brain to focus in a more targeted and effective way. Try the Pomodoro technique, which consists of 25-minute blocks of time followed by 5-minute breaks. When you're done with one segment, step away from your desk and give your brain a chance to rest: go outside for a short walk, grab a cup of coffee or tea, have a snack to increase your energy levels.

Next: Tips to practice at night. Tip #8. Set a bedtime alarm on your phone to go off 30 minutes before you need to sleep, which will signal to you that you need to finish up any activities you're working on. Be sure to have a bedtime alarm go off every day of the week, including weekends.

Tip #9. Get away from electronics (such as your computer and TV) in the hour before bedtime. Instead, listen to a podcast on a topic you find interesting, queue up some relaxing music and listen with your eyes closed as you're sitting on the couch, or read a book to stimulate your imagination.

Tip #10. Have a cup of herbal tea (with no caffeine), some warm milk with honey, or a magnesium supplement (either tablet or powder form) around the time your alarm goes off. These warm drinks can help you feel sleepy and more relaxed.

Read the rest here:

10 Smart Ways To Improve Your Morning Routine - HuffPost UK

The Penn State University Libraries will be holding De-Stress Fest during finals week. These finals week activities will take place Sunday through Tuesday from 3 p.m. to 8 p.m. and will feature activities focused on reducing levels of stress for students working their way through final papers and exams.

Students interested in de-stressing can stop by the Mann Assembly Room and 103 Paterno to take part in the activities, which include coffee, snacks, games, and more. The first-floor lobbies of the Patee and Paterno Libraries will have Wii games, bean-bag toss boards, and puzzles.

HealthWorks will even be hosting a De-Stress Zone fully equipped with relaxing music, stress management books, and more from 4 p.m. to 6 p.m. every day.

Branch libraries at University Park will also be partaking in the activities. The Architecture and Landscape Architecture Library will host an origami workshop all day from Tuesday through Thursday. The Fletcher L. Byrom Earth and Mineral Sciences Library, the Engineering Library, and the Physical and Mathematical Sciences Library will be hosting similar events.

You can find an extended schedule for the De-Stress Fest Activities here.

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University Libraries Hosting De-Stress Fest During Finals Week ... - Onward State

Demand for organic products, like these greenhouse peppers grown by The Oppenheimer Group, Vancouver, British Columbia, continues to rise, shippers say.

Photo by The Oppenheimer Group

Organic food sales in the U.S. reached $40 billion annually in 2016, according to a state-by-state report in March from the Organic Trade Association.

The report says organic items now are in kitchens of more than 80% of U.S. households and account for about 5% of total food sales in the country.

Fruits and vegetables continue to be a pace-setter in the organic category, produce marketers say.

We see the growth of organics in recent years as a key indicator for what consumers want moving forward, and that is why we have focused on expanding our line of organic products like the organic version of Manns Broccoli Cole Slaw, which just celebrated its 25th anniversary at retail, said Jacob Shafer, spokesman with Salinas, Calif.-based Mann Packing Co.

Growers are responding to growing demand, said Steve Lutz, senior strategist with Wenatchee, Wash.-based fruit grower-shipper CMI Orchards.

Washington State Tree Fruit (Association) reports organic Washington apple production is up by 41% over last season, Lutz said.

Organic apples and pears make up about 9% of the entire industry crop, he said.

At CMI, we recognized early on the massive potential for organic foods and began transitioning a large percentage of our orchards to organics, Lutz said.

He said 19.3% of CMIs production was organic apples and pears and the company anticipates more than a quarter of its crop will be transitioned to organics by 2020.

We believe our commitment to organic production truly sets us apart, and we are very well positioned for the expected continued growth in organic consumption, Lutz said.

CMI markets numerous organic apple and pear varieties under the Daisy Girl banner.

The organic categorys success includes vegetables, said Doug Classen, sales manager with Salinas, Calif.-based vegetable grower-shipper The Nunes Co.

Theres steady, incremental growth, Classen said.

Growth also embraces specialties, said Robert Schueller, director of public relations for Los Angeles-based World Variety Produce, which markets under the Melissas brand.

Schueller said a number of his companys organic items have seen double-digit growth in the last year, including ginger, at 40%; strawberries, 25%; mangoes, 15%; Brussels sprouts, 12%; and baby yams, 10%.

The consumption of organics continues to set records year after year as consumers embrace it as a lifestyle, Schueller said.

One reason for the growth is accessibility, Schueller said.

You find it in most retailers across the country, he said.

Stores once thought carrying organics could help them stand out among competitors. Now, the category is becoming a mainstay in mainstream retail produce departments, Schueller said.

Organics no longer are just a trend among shoppers, said Bil Goldfield, director of corporate communications for Dole Food Co., Westlake Village, Calif.

U.S. organic sales posted a new record of $43.3 billion in 2015, up 11% over the prior year and more than three times the overall food growth of 3%, Goldfield said, citing OTA numbers.

Dole is seeing its strongest growth in demand for organic bananas and pineapples, but it also keeps expanding its organic lineup, Goldfield said.

Adding to our long-established business in organic fruits, Dole is answering the increased demand for organic packaged salads with our expanded Dole Organic Salad line, launched in 2016, featuring six organic salad mixes including three new varieties and two all-new organic salad kits, Goldfield said.

Gary Wishnatzki, owner of Plant City, Fla.-based Wish Farms, which grows and ships organic and conventional berries, describes the organic category as having methodical growth.

A lot of merchandising has changed, where consumers are more likely to buy organic, he said.

There still are hurdles the category has to clear, Wishnatzki said.

It will continue to go up, but there are some limitations, he said.

Its difficult to take a field and transition it because of the costs of doing so. Theres no market, really, for transitional product, so its difficult to transition because you get diminished yields without the bump in price.

Otherwise, theres no telling how far organics can go, said Chris Ford, Salinas-based organics category manager for the Vancouver, British Columbia-based Oppenheimer Group.

The skys the limit in terms of growth, he said.

View original post here:

Demand for organic food sales continues to increase | The Packer - The Packer

Tonya Antle has been named the Ag Woman of the Year by Monterey County's Ag Against Hunger.

Throughout her career, Antle has focused on organics, first in table grapes at Pavich Farms and then as vice president of organic at Earthbound Farm, with the goal of bringing organic food to the mainstream. In January, she cofounded the Organic Produce Network, a digital news source devoted to the organic fresh produce business.

My career and lifes work for the organic produce community has never been about me, but rather about delivering on the promise for our farmers, customers and consumers. To be recognized for my efforts makes me proud that I played a small role in making the organic choice viable, Antle said in a news release.

The award, which seeks to honor women in the Monterey, Santa Cruz, and San Benitio counties, was presented April 28 at a luncheon at Paradaiso Vineyards in Salinas, Calif.

Antle, along with her husband Rick, was the 2016 recipient of the United Fresh Produce Associations Lifetime Achievement Award. She was named a Packer 25 honoree in 2016.

She has worked for the U.S. Department of Agriculture in addition to serving on many boards, including the Produce Marketing Association, Organic Trade Association, and Produce for Better Health Foundation.

An active community member and volunteer, Antle currently serves on the Board of Directors of the California State University-Monterey Bay Foundation and mentors young people through the Pack Family/PMA Career Pathways program, according to the release.

View post:

Organic pioneer named Ag Woman of the Year | The Packer - The Packer

Jean Chen Smith, Correspondent 12:03 a.m. ET May 2, 2017

Create a safe and inviting space.(Photo: Getty Images/iStockphoto)

In recent years, the benefits of meditation have been acknowledged not only by spiritual leaders, but also by scientists and researchers alike.

The Dalai Lama says meditation can change your life and celebrities from Oprah Winfrey to pro athletes praise the positive effects of meditating. Meditation has been in existence for more than 2,500 years as way to connect with your inner self and the world around you.

A study done last year by UCLA found long-term meditators displayed better-preserved brains than non-meditators as they aged.

There are over 23 types of meditation styles, so just where does this leave the average person looking to begin meditating in Monmouth County? The good news is that the offerings for meditation are rich in the county alone, there are many different mediation resources.

RELATED: START RIGHT NOW ON PATH TO GOOD HEALTH

Recently, I connected with Jared Martinsen, who teaches meditation at his house every Tuesday night at 7 p.m.

Jareds experience with meditation began 18 years ago in Corvallis, Oregon. He attended a guided meditation and emerged from it with an unforgettable experience, which led him to continue his practice.

Find a private space free from distractions to begin your meditation practice.(Photo: Getty Images)

The first time I went there, I had an experience where I saw a white haze in the room at the end of the meditation. I thought, what is this?

I thought I had something in my eye, but it didnt go away when I rubbed them, he said. I was agnostic and didnt really want to believe in anything strange, but I felt so loving and peaceful that I had to come back and try some more. Over the years, meditation completely changed my life from being extremely shy and having a hard time relating to people to having more friends and dating.

FEEL BETTER: DON'T SUFFER THROUGH ALLERGY SEASON

If you are brand new to meditating, Jared suggests meditating with a group of people or a class.

You might need to find people that you connect with, so try a couple of groups, he said. Have a daily practice, even if its just five minutes a day at a set time. Just a habit like brushing your teeth.

Create a safe and inviting space with items that calm you.(Photo: courtesy of Jean Chen Smith)

Meditation is not about not having thoughts. Its about being aware of yourself having thoughts, he said. Meditation is about becoming more aware and training the mind. Focus the mind on something more interesting than thoughts.

MORE: GET IN SHAPEWITH CROSSFIT

Meditation for beginners

Create a quiet and safe space. Make sure there will be no distractions from family and/or pets. Sit down on a pillow or cushion, relax and

rest your hands on your lap. You can sit on the floor cross-legged or on any chair with your feet resting on the ground. It is not necessary to force yourself into a lotus position if you are not used to it. However, it is important to sit upright and find good posture.

Close your eyes and begin to breathe slowly and deeply. Begin by taking a few slow and deep breaths inhaling with your nose and exhaling gently from your mouth. Dont force your breathing-begin to breathe slowly and deeply.

Kids are fueled by imagination, and yoga can help them grow. Video by Kelly-Jane Cotter

Become aware of your breathing. Become aware of each breath that you take in through your nose and be mindful of each breath that you exhale with your mouth.

If you find your mind straying away from your breaths, gently bring it back. Dont beat yourself up if your mind wanders - whats important is to realize and bring your attention back to where it should be. As you develop meditate more, you will find it easier to concentrate.

Meditation does not need to be long - when you are ready to end the session, open your eyes gently and breathe several long deep breaths before slowly standing up.

Jean Chen Smith is a freelance writer, social media consultant and Pilates studio owner in Corvallis, Oregon. Jean, a marathon runner, is passionate about health, fitness and fashion, which is the reason she started her lifestyle website, http://www.projectcloud9.com and Pilates studio http://www.studiocloud9pilates.com. Email her at info@projectcloud9.com or follow her on Facebook and Instagram.

MEDITATION CLASSES

Find a private space free from distractions to begin your meditation practice.(Photo: Jean Chen Smith)

CREATING A MEDIATION SPACE

Privacy: Find a space that is safe and secure away from the rest of the family. Preferably it is a room in which the door can be closed to prevent disruptions. This is your time.

Space: Make the space pleasant by placing a comfortable cushion for sitting on or bringing in a chair to sit on. Place items nearby which relax and calm you such as plants and or spiritual items, if applicable.

Music: Some people like the relaxing sound of music in the background such as a stream or nature sounds. It is up to you whether you prefer silence or some meditation music. There are many CDs available for the purpose of meditation.

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Meditation for beginners - Asbury Park Press

In our day-to-day work with people who stutter here at the American Institute for Stuttering, we often introduce our clients to various aspects of mindfulness. We describe mindfulness as a calm awareness of what is happening now, internally and externally, without judgment. The application of mindfulness in stuttering therapy has broad implications, but can range froma simple focus of noticing more about a difficult situation, to a daily practice of greater mindfulness. A personmight, for example, apply mindfulness throughout the day in order to become more aware of where they carry tension and/or pay attention to how their automatic thoughts fire.

Based on the experiences reported by our clients, and our own personal experiences exploring mindfulness, we know that it is a skill that requires practice. Sometimes it just seems toodifficult to get out of the emotional haze of the stuttering moment. For many of our clients, this struggle with mindfulness leads them totry meditation. Specific to the social experience of stuttering, meditation can be useful in flexing the mindfulness muscle in preparation for difficult stuttering moments.

If youre hoping to become more mindful, and considering meditation, here are a few basic considerations:

Below is a list of resources for guided meditation that we often recommend to our clients. They are not specifically designed for people who stutter, but are a very helpful way to start practicing mindfulness.

For many of our clients, this is a good starting point for trying out meditation for the first time, especially when they are looking for something free. In this guided meditation by Jon Kabat-Zinn, you are first asked to lie down and then you are guided through a detailed, 30-minute, body scan. Caution, he encourages you to try to stay awake. If you do this one before bedtime, that might be hard to accomplish.

We love his Energy Awareness Meditations album but hes also got a website with a free 20-minute guided meditation, and several podcasts.

Calm: Meditation to Relax, Focus & Sleep Better (iTunes Google Play)

Calm has a bit of free content and large library of meditations with a paid monthly membership. We like the ability to select the background sound/imagery (e.g., babbling brook, fireplace, rainforest, beach sunset, etc.). It also offers a good introduction to daily meditation with a 7-day program.

Buddhify Modern Mindfulness for Busy Lives (iTunes Google Play)

This app currently costs $5. It is designed to provide targeted guided meditations for various life activities. It asks you what you are doing, and offers a handful of shorter (~2 min) and longer meditations (7-10 min) for each.

The Mindfulness App: Meditation for Everyone (iTunes Google Play)

A good, easy to navigate meditation app offering both free and paid premium content. Its useful for advanced meditation, but great for beginners as well.

Sitting Still (iTunes Google Play)

This app is targeted specifically for teens. It is made by the folks who make the Mindfulness App. Similarly, It offers a mix of free and paid guided meditations.

Headspace (iTunes Google Play)

Headspace offersboth free content and an optional monthly membership. We love the buddy system option, if youre interested in trying this out with a friend. This app has a very current, modern look. It might be a bit cartoonish for some, but we like it. The also have an article on their site discussing meditation and stuttering.

Omvana Meditation for Everyone (iTunes Google Play)

This app offers a lot of customization (background, length) for each meditation and a variety of meditation experts, in case you want to experiment listening to different voices.

Insight Timer Meditation App (iTunes Google Play)

The most noticeable feature of this app is the sheer amount of free content, and we lovehow the app brings a sense of community to the experience.

Looking for more information on mindfulness and meditation and the application to stuttering? Check out Dr. Ellen-Marie Silvermans book, Mindfulness & Stuttering, or an ISAD Article she wrote. StutterTalk has published a few episodes on this topic as well one with Dr. Michael Boyle and another with Dr. Paul Brocklehurst.

Like a meditation resource that isnt listed here? Share it in the comments below!

The American Institute for Stutteringisa leading non-profit organization whose primary mission is to provide universally affordable, state-of-the-art speech therapy to people of all ages who stutter, guidance to their families, and much-needed clinical training to speech professionals wishing to gain expertise in stuttering. Offices are located in New York, NY and Atlanta, GA, and services are also available Online. Our mission extends to advancing public and scholarly understanding of this often misunderstood disorder.

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Meditation resources to help in your stuttering journey - American Institute for Stuttering (blog)

A new study has found engaging in a simple meditation exercise for 10 minutes a day can reduce symptoms in people with anxiety disorders.

Anxiety disorders are marked by repetitive, anxious, often baseless thoughts and fears about the future. Canadian researchers say one in four people will experience an anxiety disorder at some point in their lives.

The worrying can become obsessive and prevent anxious individuals from focusing on work and other important activities.

But engaging in a simple daily meditation exercise for 10 minutes, according to researchers at the University of Waterloo in Ontario Canada, may help people keep their minds from wandering, improving their performance on tasks.

The participants in a study conducted by Mengran Xu and colleagues engaged in something called mindful meditation.

Mindfulness is commonly defined as paying attention on purpose and staying in the present moment without judgment.

Xu is a clinical psychologist at Waterloo who led a study of people with symptoms of anxiety, published in the journal Consciousness and Cognition.

We know that anxious people in general, if you ask them to stay on task, it is hard for them. Their minds tend to wander. They tend to worry. But those people who practice mindfulness didnt. They were able to stay on task.

In the study, 82 people with anxiety were asked to perform a computer task that required concentration. They were periodically interrupted to gauge the volunteers ability to stay focused.

Half the group was then assigned to listen to an audio book and the other half to engage in a mindful, meditative activity, paying attention to their breathing, for approximately 10 minutes.

Then they were reassessed using the computer task.

Xu said there was a noticeable difference in performance between anxious people who did the simple meditation and those who did not.

The anxious people who listened to the audio book, they performed much worse over time while the anxious people who practiced mindfulness meditation, they were able to in a way improve and maintain their performance on the task, said Xu.

By increasing awareness of the present moment, researchers found a reduction in the frequency of repetitive, off-task thinking in people with anxiety disorders.

Xu said that wandering thoughts account for nearly half of a persons stream of consciousness.

In people with anxiety disorder, the thoughts tend to occur over and over again, causing worry.

By learning to reign in repetitive thoughts with a simple, 10-minute mind exercise, the findings suggest those with an anxiety disorder may be able to improve their productivity and even safety, so their minds dont wander while driving a car, for example.

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Study Finds Meditation Improves Attention in Anxious Individuals - Voice of America