For many of us, getting enough sleep can be a luxury or, perhaps like me, youre a parent of a young child and a full eight hours sleep is a distant memory, or there just doesn't seem to be enough hours in the day. For many sleep is a precious part of our day that we never have enough of. Sleep plays a crucial role in our energy levels and health, yet it can often come low down on our list of priorities.

We need to make sure we are getting quality sleep when we can, that we can fall asleep quickly and stay asleep and, if we manage to find time, grab a nap when we need to. The quality of sleep is just as important as the quantity, and if you are sleep-deprived trying to catch up is very important. The amount of sleep you need depends on your age, a two-year-old needs around 12 hours a night whilst adults need 7-9 hours.

If you find it hard to fall asleep, or indeed to stay asleep, you are not alone, with some polls indicating that up to 45% of people have an issue with poor sleep. If restless nights are the norm for you, the first thing to do is start observing your sleep patterns, taking a note of how much sleep you are getting each night and how you feel the next day. Then think about the factors that contribute to your sleep or lack of it. Are you watching TV just before going to bed, checking your work emails or your phone? What things can you change?

When it's coming up to bed time start to minimise light and sound. Darker rooms encourage your brain to release melatonin, which can have a calming effect. Bright lights, on the other hand, trick your brain into thinking it is still daytime. This includes the light from your television, computer or mobile phone. Using any of these before bedtime will make it harder for you to fall asleep. In fact, you should avoid watching TV or using any electronic devices in your bed all together no matter what time of the day it is. Your brain needs to associate your bed with sleep. Also the blue light that these devices give off stops the production of that valuable melatonin which helps you to feel sleepy.

During the day, it is important to get as much natural light as possible. Perhaps you can have your morning coffee outside, get off the bus a stop early or go for a walk at lunch time. Try to let as much natural light as possible into your home or workspace.

We will spend around a third of our lives sleeping. So the place you sleep is important. Invest in a good comfortable mattress. Make sure your bedroom is at a comfortable temperature and that it is a place which you associate with rest not work.

Routine is something we probably associate with children, but adults need one too; when you have a bedtime routine it helps to prepare your body and brain for rest. Figure out what helps you to wind down, it could be enjoying a hot shower or a cup of camomile tea or listening to relaxing music. How you handle day-to-day stress will play a significant part in your ability to fall asleep. Of course stress is inevitable, but its when that stress turns to anxiety you need to address it. If you are struggling to manage stress or anxiety it is important to seek professional help, either with one-to-one counselling or you might benefit from participating in the life skills programme run by AWARE.

Meditative prayer before bedtime can really help you switch off and relax. Perhaps you can set up a prayer space, dim the lights, play some instrumental music and take even 10 minutes to sit quietly in prayer reflecting on your day.

People who exercise regularly sleep better and have more energy during the day. Regular exercise will help you fall asleep and also will increase the amount of time you spend in restorative deep sleep. The more vigorously you exercise during the day the better you will sleep, but even light exercise like a short walk will help. However, make sure not to do moderate to hard workouts close to bed time. If youre starting exercise, remember it will take time before you experience the full sleep inducing effects so pick habits that you can stick to.

Think about what you eat and drink. Avoid heavy meals, especially rich or spicy ones, too close to bed time. Going to bed with indigestion or heartburn certainly wont aid a restful sleep. It might be tempting to gulp down another cup of coffee to give you what you need to make it through the day, but overdoing caffeine can mask your need for sleep and prevent you from getting to sleep when you lie down. Remember tea also contains caffeine (around half the amount of a cup of coffee) as do other infusions and fizzy drinks, so cut caffeine out after 3pm.

If you have young children, when your little one is taking a 30-minute nap, you might feel you won't fall asleep and you busy yourself with chores in the house. Take this time to rest, lie down and relax in your bed or on the couch, stay off your phone and switch off the television, this, in itself, can be very restorative. I know this advice is easier said than done, but just remember if you burn out from lack of rest you won't be much good to your children.

Technology can also assist with lots of apps claiming they can help you sleep better:

Sleepiouses scientific techniques with years of research behind it, analysing your lifestyle, mind and your timetable to help you to sleep better.

Sleep Geniusaims to help you train yourself to fall asleep. The creators originally were helping astronauts to fall asleep in space and are experts in neuroscience, sleep and music.

Pzizzis designed to help you fight insomnia and take power naps during the day. The app generates new sounds each time you use it, so your mind cant get used to the same overplayed sounds.

You may have heard of white noise being used to help calm crying infants, you might even have an app that plays a hairdryer sound on your phone.

But for an adult's perfect sleep inducing lullaby there is pink noise (more low-frequency than white noise). A recent study, published in the journal Frontiers in Human Neuroscience, observed adults who were made listen to pink noise as they slept.

The next day they reported feeling more rested than usual. Apparently, listening to this type of pink noise can increase "slow wave activity" helping you sleep better and increase your memory retention. The good news is you can get hours of pink noise for free on YouTube.

There are some habits that are important to break. Pressing the snooze button on your alarm clock a few times in the morning kicks off a new sleep cycle, which you won't be able to finish, leaving you feeling less rested.

If you're a smoker and need another reason to kick the habit, similar to caffeine, remember nicotine is a stimulant. Therefore, if you smoke you are four times more likely to report poor sleep compared to non-smokers. Smoking also changes your internal body clock, and it is estimated that every cigarette smoked leads to a loss of 1.2 minutes sleep each night.

Something we certainly don't get enough of in Ireland is sun! One of the best things you can do to get more sleep is get more sunlight; exposure to natural light, especially first thing in the morning, helps to wake you up and makes you more sleepy at night.

So getting fit, healthy and relaxing more - if that isn't enough of an incentive in order to sleep better, it might help to know that according to a new UK study of 30,000 people across four years, getting better sleep can be as beneficial as winning 230,000 in the lottery!

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To sleep, perchance to dream - The Irish Catholic

Music

Written by Vicky Sullivan on 27 April 2017.

Under the stars on Friday night at Coachman Park, musical artist Kenny G played his iconic saxophone to several thousand fans. Opening the show standing in the middle of the crowd, his sweet music soothed and enchanted. Moving to the stage, accompanied by a great band, Kenny gave each musician a chance to shine individually performing solos with tunes like Santana's "Smooth". A great relaxing evening of music.

Opening for Kenny was famous Hawaiian ukulele player Jake Shimabukuro. Jake told stories to the crowd of his experiences in Hawaii. Jake's mad skills on this instrument are beyond amazing. His version of The Beatles "While My Guitar Gently Weeps" is great. You can find it on YouTube.

After entertaining in Clearwater, Kenny is making news and going viral! On his flight leaving Tampa. Kenny played for passengers to raise money for "Relay For Life" for the American Cancer Society. The passengers raised $2,000!

May's concert at Coachman will bring the incomparable Grammy winner John Legend's "Darkness and Light" tour. Legend is one of today's top musicians. His current duet with pop star Ariana Grande from the film "Beauty and the Beast" is topping the charts. He has a role in 2016's hit musical film "La La Land". He won an Oscar for best original song for "Glory" in 2015. Mr. Legend comes to Clearwater for the 2nd show of the tour on Saturday, May 13th!

June 10th will bring some rock to the Coachman with San Francisco's Third Eye Blind's "Summer Gods" tour! Opening will be Silversun. Third Eye is celebrating 20 years! A great live band, don't miss it! These shows are all a part of the Ruth Eckerd Hall's "On the Road" series and tickets can be purchased at http://www.rutheckerdhall.com

There is BIG plans coming for Coachman Park with the building of an outdoor "boutique" amphitheater. A smaller version which would seat more than Ruth Eckerd Hall but less than Mid-Florida Credit Union Amphitheater in Tampa. 5,000 people compared to 20,000 with an artist playing several nights of shows. People are looking for a more intimate experience that you just can't get in the large venues unless you have a front row seat. Coachman with its incredible scenic backdrop, this will be a welcome addition to Tampa Bay music scene!

photos by Vicky Sullivan / Rock The Lens Photography photo of John Legend courtesy of johnlegend.com

Posted in Sarasota Music

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John Legend Coming To Clearwater's Beautiful Coachman Park - The Sarasota Post (blog)

The Courier-Post Published 4:38 p.m. ET April 26, 2017 | Updated 20 hours ago

Grab your besties and hit the sidewalks for special deals and perks in Haddonfield.(Photo: Visit South Jersey)

The weather is supposed to be nice this weekend, so toss that umbrella and enjoy these seven cool things to do, recommendedbyVisit South Jersey.

Girls Night Out, Thursday, April 27 from 5 to 9 p.m. Come visit downtown Haddonfield for a night of fun-filled exclusive shopping, dining and relaxing activities throughout town. Many stores will be featuring in-store promotions and there will be food, refreshments, and musical entertainment. Visit Downtown Haddonfields website for a full list of offers on all participating streets. For more info: http://www.downtownhaddonfield.com/events-entries/girls-night-out-shopping-event/

Living History at the Hancock House, Saturday, April 29 from 10 a.m. to 4 p.m.,Hancock House, Hancocks Bridge. This Civil War Living History event is in celebration of nurse Cornelia Hancock. There will be plenty of fun actives such as open fire cooking, meeting and watching actors, music and more on the grounds of a preserved 1734 brick pattern house. For more info: https://visitsalemcountynj.com/wp-content/uploads/2013/02/April-History-Weekend.pdf

Saturdays on the Crushpad, Saturday, April 29, 11 a.m. to6 p.m.,Hawk Haven Vineyard & Winery, Rio Grande. It's been a long and hard week, and now it's finally time to relax! Escape to Hawk Haven for an afternoon of wine, gourmet snacks, and live music by Eric Steven from 2 PM - 5 PM. Kick back, relax, and enjoy the vineyard views paired with musical performances by local singer-songwriters. Saturdays on the Crushpad is every Saturday from spring to fall with no cover charge. For more info: http://www.hawkhavenvineyard.com/

8th Sustainable Cherry Hill Earth Festival, Saturday, April 29, 8:30 a.m. to 2 p.m.,Croft Farm, Cherry Hill. Experience more than 100 earth-friendly vendors and activity stations, delicious healthy food options, live entertainment on two stages, and educational and non-profit groups at this huge event that draws in more than 5,00 people every year! The day will kick off with a two and nine-mile Family Fun Bike Ride starting at 8 AM. Those wishing to participate in the bike ride must register in advance online. For more info: http://www.sustainablecherryhill.org/who-we-are/sustainable-cherry-hill-earth-festival-3/

8th Annual Car Show, Saturday, April 29, 9 a.m. 3 p.m., Roebling Museum, Roebling. A day of fun and entertainment for the entire family, this beloved event welcomes vehicles of all years, makes and models, foreign and domestic, including Rat Rods. There will be more than 50 awards given out at the event and fun live entertainment for all. For those wishing to display their vehicle there is a $20.00 registration fee on day of show only and no pre-registration required. For more info: http://roeblingmuseum.org/events/eighth-annual-roebling-museum-car-show/

18th Century Sewing Bee, Saturday, April 29, 10 a.m. to 3 p.m., Indian King Tavern, Haddonfield. Join Miss Amanda, a dedicated follower of fashion, and her friends as they construct an 18th century ladys gown from scratch. Watch as they cut, pin and stitch the garment using 18th century methods and techniques. For more info: http://www.indiankingfriends.org/

Saturday Live Music Series, Saturday, April 29, 1 to 4 p.m.Sharrott Winery, Hammonton. Come enjoy live music by Sam Seider and a wine tasting for only $8. Live music will be held on the Sharrott Winery patio and lawn overlooking the vineyard. A featured Food Truck will be on site for you to purchase a delicious lunch. Seating is limited; visitors are encouraged to bring a blanket or chairs for use on the lawn. For more info: https://sharrottwinery.com/

Symphony in C will perform Beethoven and Brahms this weekend.(Photo: Symphony in C)

Beethoven and Brahms, Saturday, April 29, 8 to 10 PM, Gordon Theater, Rutgers-Camden University. Symphony in Cs second season under Maestro Stilian Kirov concludes the 2017 series with Mozarts familiar overture to The Magic Flute, Astral Artists pianist Henry Kramer, who thrilled the audience last season in Beyond Barber: Composing Philadelphia, and Brahms lovely Second Symphony, full of radiant sunlight and pure skies. For more info: http://www.symphonyinc.org/

For more things to do, visit visitsouthjersey.com

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Cool things to do in South Jersey - Cherry Hill Courier Post

April 25, 2017 10:43 ET | Source: WESSANEN NEDERLAND HOLDING B.V.

Press information

Wessanen and Impact Hub run the 'Organic Foods Against Climate Change' challenge with eleven sustainable food entrepreneurs

Dutch food innovators are competing with each other and especially against climate change in Wessanen's accelerator programinassociation with Triodos Bank powered byImpact Hub Amsterdamand Crosswise Works.

Amsterdam, 25th April 2017 - Wessanen and Impact Hub Amsterdam announce the participants of the 'Organic Food Against Climate Change' challenge. Eleven food start-ups will follow an intensive, two-month program. During this program, they will learn how to accelerate and grow their business. The winner of the program will be announced at the end of June and will be rewarded with 10,000 and additional management guidance. Finally, this company gets access to Wessanen's extensive network.

During 3 training days and 4 master classes the entrepreneurs will be challenged to take action and inspire each other. "There are many entrepreneurs with fantastic ideas who strive to improve the world of food. We want to share our knowledge and help them to grow their business." Klaus Arntz adds.

The scouting and pre-selection phase started in February. Wessanen and Impact Hub were looking for small food companies that already have a proof of concept and the need to grow and scale up. Furthermore, participants were required to engage in one of the following matters:

These are the eleven Dutch food innovators who are going to work out in the next few months in the "Organic Food Against Climate Change" challenge:

Meet the 2017 cohort and find out more here: http://www.wessanen.com/en/newsroom/organic-food-against-climate-change/and http://amsterdam.impacthub.net/program/organic-food-against-climate-change/

On Social Media: #OFACC2017

Contact:

corporate.communications@wessanen.com

Company profiles:

Wessanen

At Wessanen, we focus on food that is good for people and for the planet. In most cases, foods which benefit our own health are also better for the planet, and vice versa. We have therefore defined our mission as 'Healthier food, healthier people, healthier planet'. We focus on our core categories dairy alternatives, sweet in betweens, bread and biscuit replacers, veggie meals, breakfast cereals and hot drinks.

Many of our brands are successful leaders of their respective markets. They all have strong local roots and are among the pioneers of the organic market in their country.

Brands like Bjorg, Allos, Kallo, Bonneterre, Isola Bio, Gayelord Hauser, Alter Eco, Zonnatura, Tartex, Clipper, Whole Earth, Mrs. Crimble's, Destination and El Granero are part of our family.

Further information at http://www.wessanen.com

Impact Hub

Impact Hub Amsterdam is part of the global Impact Hub community of social innovators with 15000+ members in 80+ locations. Since it was founded in 2008, Impact Hub Amsterdam has inspired, empowered and connected thousands of professionals to grow their impact. We do this through building and facilitating a strong network, organizing events, offering co-working space and a series of accelerator programs. The Impact Hub Amsterdam network consists of over 700 impact makers, innovators and investors. Yearly we welcome 10,000 visitors, organise more than 250 impact events, and accelerate over 150 entrepreneurs through our programs. See more at: amsterdam.impacthub.net

Triodos Bank

Founded in 1980, Triodos Bank has become a reference point for sustainable banking globally. Triodos Bank is an independent bank that promotes sustainable and transparent banking. It does not see any conflict between a focus on people and the planet and a good financial return. Instead it believes that they reinforce each other in the long-term. Triodos Bank has branches in the Netherlands, Belgium, the UK, Spain, Germany and an agency in France. It is a global authority in the field of microfinance in developing countries, Central Asia and Eastern Europe. Triodos Bank co-founded the Global Alliance for Banking on Values, a network of 36 sustainable banks. Together these banks want to grow sustainable banking and its impact substantially. Triodos Bank N.V. has a full banking licence and is registered with The Nederlandsche Bank N.V. (the Dutch central bank) and The Netherlands Authority for the Financial Markets. Most recent company information is available on Triodos Bank's website: http://www.triodos.com

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Kick off "Organic Food against Climate Change challenge" - GlobeNewswire (press release)

Cranberry Rock Farm owners Ron DiGravio and Cindy Townsend will talk about certified organic food and why is it beneficial to eat locally grown organic food at a May 4 Winthrop Lakes Region Chamber Breakfast talk, according to a press release from the chamber.

The breakfast begins at 7:15 a.m. in the Winthrop Commerce Center Community Room, 16 Commerce Plaza.

DiGravio and Townsend bought Cranberry Rock Farm in 2012 after the farm had not been in operation for 50 years. They will explain why organic is safer, more nutritious, and better for the environment than conventionally grown fruits and vegetables.

Located on 427 Pisgah Road in Winthrop, Cranberry Rock Farm is a certified organic farm, which requires following strict guidelines and Maine Organic Farmers and Growers Association approval.

The Cranberry Rock Farm breakfast talk is open to the public. The cost is $7 for Chamber Members; and all others $10. RSVP not necessary.

For more information: [emailprotected], 207-778-1556 or Cranberry Rock Farm on Facebook. Contact the chamber at 377-8020 or [emailprotected]

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Winthrop chamber to host organic farmers - Kennebec Journal & Morning Sentinel

Meditationprovides investors with many benefits. Below are meditation tips from the newly releasedMeditation Guide for Investment Professionals, the full version of which isavailable online for CFA Institute members.

In focused awarenessmeditation, also known as Zen, practitioners concentrate on one object. The object can be the breath, a candle flame, a white wall, the repetition of a word, a series of words or mantra etc. When awareness inevitably strays, meditators return their focus to that object.

In previous articles in this series, I shared general meditation tips and described theopen-monitoringform of meditation, which hones our natural state of consciousness known as metacognition, or the awareness of awareness itself.

Focused awareness has much in common with open-monitoring, so some confusion is understandable. But these two forms of meditation are really two sides of the same coin. Open-monitoring practitioners notice the thoughts that come into awareness. They do not scrutinize them but let them pass out of awareness. They then return to being open, aware, and non-attached.

Focused awareness meditators have a singular point of attention. They ignore distractions when they arise and refocus back on the object at the center of the meditation.

Focused Awareness Meditation

What It Is: Focused awareness meditation trains a natural capability of mental functioning: top-down control. What is top-down control? Its our capacity to choose what to think and when to think it. For many of us, top-down control is far removed from our normal, waking state of consciousness wherein random thoughts enter and exit our minds. Some of these thoughts come fully formed, but most are bits and pieces of other thoughts. Focused-awareness seeks to eradicate this noise. In a world that demands intense mental concentration and clarity from investment professionals, focused awareness is critical.

Science has identified four or five major forms of meditation. The fifth form is known as automatic self-transcending among its adherents and some researchers. Transcendental meditation is one variety of this form. Like focused awareness, automatic self-transcending requires practitioners to focus on a single thing, in this instance, a word or series of words a mantra.

Some emerging neuroscientific research demonstrates that automatic self-transcending has distinct effects on practitioners. Specifically, it engages the parts of the brain associated with verbal and motor skills. For our purposes, however, in keeping with other researchers work, we classify automatic self-transcending as a sub-form of focused awareness.

Benefits

Focused awareness meditation relieves stress and improves thinking. Experienced focused awareness meditators have better control over their attention: Their minds wander less, and they can choose when and how to think.

Steps

Focused awareness requires the most mental discipline of all the meditation styles. Its practitioners emphasize how critical technique is to achieving the intended goal of disciplined focus.

Below are steps for a generalized focused awareness meditation using breath as the singular object. For convenience, read the steps into your smartphones Voice Notes function so you can control the pacing and duration of your meditation.

Can focus on any activity lead to a meditative state? Yes, it can. Many experienced meditators find that certain pursuits that concentrate their attention on something simple household chores, exercise, or creating art, for example can also result in meditative states. What distinguishes meditation is that the meditative state is an outgrowth of the accompanying activity. In meditation, the activity is designed specifically to develop awareness and mental focus.

If you have experiences with focused awareness meditation, share them in the comments section below.

If you are a CFA Institute member and would like more information or support about meditation, then join our LinkedIn CFA Institute Members Meditation Group.

If you liked this post, dont forget to subscribe to the Enterprising Investor.

All posts are the opinion of the author. As such, they should not be construed as investment advice, nor do the opinions expressed necessarily reflect the views of CFA Institute or the authors employer.

Image credit: Getty Images/Kaligraf

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Meditation Tips for Investment Professionals: Focused Awareness - CFA Institute Enterprising Investor (blog)

If you looked at a photo of Russell Simmons 35 years ago, the co-founder of Def Jam Recordings says he looked like he was on the verge of death.

"I ate animal product. I did a lot of stuff that was, you know, hurtful to me ... I did drugs," Simmons told ABC News' Dan Harris during his "10% Happier" podcast. "Angel dust, I smoked a lot of that ... It was not very good."

Today, at 59, Simmons lives a completely different lifestyle. The philanthropist, entrepreneur, author and activist practices yoga and meditates twice a day and is a devoted vegan.

Simmons had his first experience with stillness at a yoga class -- which he fully admits he only attended at first for the girls.

"I went to class because of a lot of hot chicks. It's true," Simmons said. "It just got me from moving meditation to sitting meditation to reading scripture."

Through yoga, Simmons said he became more present and awake. From there, he moved on to practicing Transcendental Meditation.

For 20 minutes twice every day, Simmons meditates, repeating his mantra silently in his head.

"You have to learn to love yourself enough to take care of yourself," Simmons said of his lifestyle change. "Sometimes if you're lucky you get a chance to change your life."

Some of Simmons' own friends weren't so lucky. "Some are dead, some are in jail, and some survived. Most of the dead and in jail, so Im very lucky, he said.

Still, there are days Simmons says he does still struggle.

"I mean, I still carry a lot of it," he said. "I'm not enlightened. I struggle all the time, but you know, I know better."

Music, especially hip-hop, has always been at the core of Simmons' life. He says he believe yoga and music go hand-in-hand.

"Music artists always operate from the inside out especially the writers, these poets. They operate from an inside and that's what we're all seeking," Simmons explained. "Yoga is the science of quieting the mind. Anyone knows a little bit about it knows it goes right along with any artistry because artists have to operate from a quiet mind. They have to have these seconds of presence because no creativity ever happens unless the mind is still."

The practice of meditation has also been beneficial to helping him maintain success in his personal business and philanthropic endeavors.

"You want to operate from a place of needing nothing," he said.

Subscribe and listen to the "10% Happier" podcast on iTunes, Google Play Music, TuneIn, on ABC Radio podcasts and under the "Listen" tab on the ABC News app.

Simmons has written several books about how hes improved his life through meditation and veganism. And two of the books included forewords written by President Donald Trump.

Trump and Simmons were good friends, Simmons said. According to Simmons, Trump had even flown Simmons and his brother Joseph "Reverend Run" Simmons to the Mar-a-Lago Club in Florida several times.

"Donald is fine," Simmons said. "He's a good friend, is very nice. He was very supportive of me in many ways and very nice to my family."

He added, "I get along with pretty much everybody ... I get along with Roger Ailes. I got along with Rupert Murdoch."

But Simmons said he and Trump haven't spoken since Trump ran for president and Simmons remarked that he'd "rather Kim Kardashian be president."

Simmons said that while he liked Trump as a friend, he dislikes him as a president.

"I don't like the choices he's made and like the people he's chosen to put in different positions," he said. "I don't like the agenda to empower the rich and cut off access to services to the poor. I don't like the war mongering. I don't like the treatment of the environment ... A lot of what he's saying -- it's so hurtful. It's unbelievable that Americans support it."

Simmons has worked to bring the practice of meditation to others, especially to schools in violent cities.

"In the most violent schools, we're turning around the level of violence. [Its gone] down dramatically," Simmons said. "Kids' ability to learn goes up dramatically, you know. So there's a lot of benefits to giving meditation to schools."

He also opened his school of yoga science, Tantris Yoga Studio, in Los Angeles, where mantra-based meditation is taught.

And if people don't know how to meditate, Simmons also provides a free mantra through his app, Meditation Made Simple.

"People should learn this compassionate practice so that it can be more than just the physical practice," he said.

Subscribe and listen to the "10% Happier" podcast on iTunes, Google Play Music, TuneIn, on ABC Radio podcasts and under the "Listen" tab on the ABC News app.

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Russell Simmons on how meditation changed his life, his ... - ABC News

BLOOMINGTON Shooting stars, wild geraniums and other spring wildflowers are starting to bloom in Illinois Wesleyan University's Multifaith Meditation Garden, just as the idea behind it is blossoming and taking root.

What started out as a senior seminar project became a blend of my passion for nature, people and faith in all of its forms, explained Nicole Chlebek, who graduated from IWU last year with a degree in environmental studies.

Speaking at a dedication ceremony, nearly a year after she planted the garden, Chlebek said it's a place for people to feel grounded and a retreat away from college and their busy lives.

In planning the garden, Chlebek chose native plants that will bloom while students are on campus. They include black-eyed susans and wild bergamot.

As part of Tuesday's dedication, 10 engraved stones were placed around a newly planted redbud tree.

The stones contain passages or meditations from faith-based and secular writings, including Christian, Jewish, Muslim, Hindu, Bahai, Unitarian Universalist and pagan sources.

The stones were the idea of freshman Isaac Simmons, a religious studies and business administration major from Peoria who is part of IWU's Multifaith Ambassador Program. The quotations were selected by registered student organizations representing the particular faith or beliefs.

Simmons noted that there is a common respect for nature underlying various faiths and nonreligious believers. He said it is sometimes referred to as the Green Rule: Do unto the Earth as you would have it do unto you.

The Green Rule establishes a common ground for the common good, he said.

Multifaith ambassador Carly Floyd, a senior in sociology from Milwaukee, said it was important to include more than just the Abrahamic religions Christianity, Judaism and Islam.

Our university is committed to diversity, she said, which means more than racial, ethnic and gender diversity. Religious diversity is also important.

University Chaplain Elyse Nelson Winger said the Multifaith Ambassador program began in fall 2011. She described it as a student leadership program in which people with religious and secular beliefs learn about each others' traditions through weekly dialog, service projects and a variety of other activities.

My hope is that students who graduate will take these interfaith skills with them when they leave campus, she said.

The garden builds on a wonderful legacy of care and stewardship, said Nelson Winger. It is a place to appreciate and revere the beauty of creation that we might be renewed in spirit and action.

In her remarks at the dedication, Floyd said the garden is a welcoming spot for insects and individuals alike, adding, May it inspire action and advocacy for the Earth we share.

The garden is located behind Evelyn Chapel. Chlebek can see it from her office across the street, where she works as an admissions counselor. She frequently sees people sitting in the garden.

That's the thing that makes my heart the happiest, said Chlebek. I didn't build it for me; it's for others. I wanted it to be a space for anyone to come and feel accepted.

Follow Lenore Sobota on Twitter: @pg_sobota

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Multifaith Meditation Garden follows the Green Rule - Bloomington Pantagraph

As you may or may not know, May is National Mental Health Month. And theres no better time to pick up meditation than right now. Here at SELF, we are big fans of meditation . Weve dabbled with apps, experiments, and even monthly get-togethers for the staff to try out meditation in our conference rooms.

Meditation can help with everything from falling asleep faster to preventing panic attacks to even moonlighting as couples therapy . An analysis of 47 studies published in JAMA concluded that mindfulness meditation was shown to have moderate evidence of improved anxiety, depression, and pain. (Meditation wasn't better than standard treatments such as exercise, medication, or behavioral therapy, according to the study. The authors also noted that meditation had no adverse side effects.)

The National Center for Complementary and Integrative Health (NCCIH), part of the National Institutes of Health, says that meditation can improve symptoms of several health conditions. "Many studies have investigated meditation for different conditions, and theres evidence that it may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia," according to the NCCIH . The NCCIH also cautions that meditation should never be a replacement for treatment by a health care professional.

If you're really looking to geek out over the benefits of meditation, researchers are currently exploring how meditation practices can change your brain's gray and white matter (the part of your brain that's in charge of all muscle control, sight, hearing, memory, emotions, speech, decision making, and self-control). A review of 21 brain imaging studies published in the journal Neuroscience and Behavioral Reviews found moderate evidence for changes to brain areas that regulate awareness, memory, and emotions, as well as communication between the hemispheres of the brain. One big limitation, however, is that the studies involved only about 300 meditation practitioners, partly due to the difficulty finding participants with adequate meditation experience.

As someone whos tried different forms of meditation, I am currently obsessed with Headspace , an app and Web site designed to get more people meditating. It specializes in 10 minute-a-day meditations, whether its focusing on building your foundation; or getting more specific and working your way through a series of meditations about relationships, performance, and even sport. The British voice behind the app definitely helps. So we reached out to Headspace to get tips from whoever voiced the soothing guided meditations, and it happens to be cofounder Andy Puddicombe, who has studied meditation and mindfulness in Asia and is now ordained in both the Burmese and Tibetan traditions. Here are his top 10 tips to get you started.

Before you even begin, youll want to think about what you want to get out of your meditation sessions. Want to sleep better? Want to feel less stressed or anxious? Want to improve your focus at work or on a sport? Overwhelmed with parenting? In physical pain?" asks Puddicombe. "The reasons to meditate are so broad and subjective, but its important that you enter this practice by being clear about your intention and having the right attitude of mind."

Once you know what you want to accomplish, it can be easier to find the meditation thats right for you, plus youre able to constantly revisit your goal, so the end result can take care of itself, Puddicombe says.

We all know that the early bird gets the worm, but does that help with meditation, too? Puddicombe says yes. Meditate first thing in the morning if possibleits a great way to begin the day starting on the right foot, with the right mental attitude. It also means youre more likely to be mindful throughout the day.

If youre more likely to hit the snooze than roll out of bed to sit in stillness, thats okay. Just be sure to set aside time for your meditation at some point. Schedule it the same way you would any other meeting. Youre making an appointment for your mental well-being. What could be more important?

In reality, youre not going to meditate once and immediately feel calmer or more Zen. You might! But just like anything, it often takes practice and patience.

Your mind isnt going to stop whirring just because youve started to meditate. Take it session by session, day by day, moment by moment," Puddicombe says. "The magic only happens when you sit down and close your eyes regularly, or even better, daily.

While it may seem counterintuitive, you dont have to try really hard to meditate. Just setting aside the time to do it and completing a session is worthy of a high five. The biggest obstacle for most people when learning to meditate is trying too hard. But this is the one skill where you dont have to strive to achieve something; its a place where no effort is required, Puddicombe points out. All you need to do is sit there and see what happens.

The easiest way to calm your mind during those initial moments of your practice is to pay attention to your breathing. Make no effort to change it, simply observe the rising and falling sensation in the body. Notice where these sensations occurbe it your belly, your chest, your shoulders, or anywhere else, Puddicombe explains.

It can be helpful to try to count your breaths. One, as you inhale; two, as you exhale; three, on the inhalation, and so on, up to 10. And then start again at one. The breath is what anchors us to the moment whenever distracting thoughts or emotions arise.

A common myth is that meditation is all about stopping thoughts, when its actually about learning to step back and witness them, Puddicombe says. Its normal for your brain to be all over the place when you first start, since its not used to having all that free time. In the same way we cant train a roped wild horse to be still overnight, we cant expect a busy mind to find a restful place just because we sit to meditate. Were teaching it to be still. Its why we practice.

One of the main aspects of meditation that can be hard to wrap your brain around (pun intended) is the process of stillness. Theres more time for you to sit and focus your attention on everything that is going on in your life, which might be difficult if its the first time youre letting yourself think about that criticism from your boss, or the hurt you felt when a friend ditched you.

Remember, you are trying to sit with the mind as is, no matter what arises, Puddicombe says. Watching where your mind goes when you sit still is a learning experience. No matter if you spend the 10 minutes thinking about your day, or focusing on your breath, its all good. There is no good or bad meditationthere is only awareness or non-awareness. Wherever your brain goes, just redirect your thoughts back to your breath each time.

One thing Puddicombe promises is that youre going to encounter obstacles as you meditate because youre just sitting with your feelings. When those obstacles arisefeeling out of control, uncertain, overwhelmed, scared, sad, tearful, anxious, bored, sleepyyou now know you are not alone. Such obstacles are extremely common, and many Headspacers sit through them and happily come through the other side. Just keep breathing!

Having a partner in crime to sit down and meditate with you can help you to not skip any days of practice. The Headspace app knows that, which is why they created the buddy feature. You dont have to meditate together, or at the same time. But when using the app, you can select up to five buddies and track each others [journeys], allowing you to give encouraging nudges to strengthen each others commitment.

You may find that its easy to squeeze in 10 daily minutes of meditation , but whats harder is keeping those vibes that you feel during the session going throughout the day. You might start the day in total Zen mode, but then your boss needs 10 ideas yesterday, your partner cant cover childcare duties, the washing machine breaks down, and all hell breaks loose.

The idea is to carry this awareness with us. This is meditation in action, otherwise known as mindfulness, Puddicombe says. Touch base with yourself throughout the day to try and re-experience those moments of clarity and focused attention, when on the train, in line for coffee, or when sitting at your desk.

Now youre prepped and ready to take on that first 10 minute meditation, no matter where you are sitting (or standing!).

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