The Academic Staff Union of Polytechnics, ASUP, on January 30 went a one-week warning strike over alleged refusal by the Nigerian government to reopen negotiations on an agreement it had with the union in 2010. Other reasons the union cited for the strike which ended on February 5 were non-payment of salaries and allowances of the teachers, among other issues.

In this exclusive interview with PREMIUM TIMES Ebuka Onyeji, the president of ASUP, Usman Dutse, said graduates of polytechnics are rated low in Nigeria and that this is affecting enrollment in the institutions.

Excerpts

PT: The Academic Staff Union of Polytechnics just ended a seven-day warning strike. What was it all about?

Dutse:It is about outstanding issues we are having with the federal government, particularly the NEEDS assessment excercise that was conducted three years ago when a presidential committee was set up to assess the level of dilapidation and damages of infrastructure and equipment in our institutions. The assessment was conducted and the report was submitted, but up till now there is no white paper, no implementable plan on ground.

Secondly, the issue of review of the Polytechnic Act. The Act is obsolete and we believe there are areas that need to be amended. On several occasions, attempts were made by the sixth and seventh National Assembly. We hope the government will take it more seriously and make sure the Act is properly reviewed.

There is also the issue of poor funding in the sector in terms of capital projects and particularly personnel. From January last year up till now, our members have been receiving a fraction of their salaries. Some percentages have been cut arbitrarily with no reason and they call it shortfall. They cut our salaries and or withdraw our allowances because of these shortfalls.

Then another sorry state is some polytechnics in some states like Benue, Edo, Osun, Ogun, Ondo, Kogi, Abia, Bayelsa are not paid their full salaries for up to 15 months, the least is four months; even with the bailout given by the president and the refund of Paris Club debt deductions.

PT: You said some percentages of your salary is being cut from the Budget Office. Can you explain this?

Dutse: In January 2016, the Polytechnic sectordiscovered a shortfall, a reduction in personnel, though it was not uniform but according to institutions. But that led to a shortfall, a deficit of what we normally received. So some schools found it difficult to pay full salaries, hence they cut and reduced salaries. The government made a promise that they will refund every deficit and reductions on salaries as a result of the shortfalls but up on till now, we are still battling on that. We have about 10 states that have not received their full salaries for months.

PT: What is the current state of negotiation with the Federal Government and what are your expectations?

Dutse: The government has formed a committee for renegotiation already. That of the universities has been inaugurated, for the polytechnics and colleges of education they said it will follow up later because they have to constitute governing councils. Our hope is that when we go for renegotiation, all the issues affecting us would be trashed out. There are emerging issues to be visited, apart from the 2010 agreement which is yet to be implemented. We hope the Federal Government willbe committed and sincere and abide by the agreement reached during the negotiations.

PT: Some polytechnics like Kaduna Polytechnic have said they would not join the strike, does that mean there is a division in ASUP?

Dutse: No, its not division. You can only participate in what you are part of the decision making. Kaduna Poly is under punishment because of some violations of constitutional positions and that was why some actions were taken against them. There are issues to be addressed, same thing with Mubi Poly, their problem has to do with leadership issues, which will soon be addressed.

PT: ASUP said it is not happy with the state of polytechnics in the country. What are the major challenges polytechnics are facing in general?

Dutse: The major issue here is underfunding. If you look at the budgetary allocation for polytechnics, it is highly inadequate. If you will agree with me, technical and vocational education is highly capital intensive because we deal with machines, facilities and equipment that are used to transfer skills to our students. And when these things are not provided, there is possibility for us to produce quacks and half-baked students.

If youlook at TETFUND (Tertiary Education Trust Fund) and budgetary allocations, polytechnics receive the lowest. When you also look at the capital allocations in the budget, averagely we receive N30 to N50 million, what are you going to do with that, considering how the economy of the country is currently?

The Act establishing polytechnics is obsolete and needs to be reviewed. Administrative power is kicked one side, resulting to abuse of power in the sector. When this Act is reviewed, it will reduce abuse of power.

Another challengewe are having is how our products and the sector is being stigmatised. Our products are being looked at as second class and underrated in the society. They are being marginalised and that is the issue of segregation and dichotomy we have been talking about.

We have made several agitations for that to be addressed, but it seems some cabals that have some selfish interests are doing all their best to undermine this process. There is no basis to dichotomize our products. The society should be looking for what someone can offer and not where the person is coming from. The Nigerian system is more concerned about certificate and where one is from. Other sectors are placed higher than the polytechnics and that is now affecting the enrollment rate in polytechnics.

PT: You said there is a decrease in the rate of students seeking admission into polytechnics, do you have statistics?

Dutse: The enrollment rate is very poor. In the last four years, students that applied to polytechnics yearly are not more than 40,000. But for the universities, it is about 1.5 million yearly. Students who applied for universities but failed to be admitted will now come to the polytechnics as their final resort. From the survey we made, it still boils down to the same issue of dichotomy, which is one of the major issues that discourages people from entering polytechnics. But then again, the elites, they dont send their wards to polytechnics. They are the ones that are trampling the polytechnics. Students in the polytechnics averagely come from poor homes. They are children of the poor who cannot afford university education. They are sent to the polytechnics to get a diploma which is for a shorter period and that is why the enrollment rate is not appreciating; it is very stagnant and even deteriorating.

PT: So in other words, you think government is deliberately overlooking polytechnics?

Dutse: The government has made several attempts to review this issue of dichotomy. During Obasanjo, Goodluck regimes and even last year, attempts were made to address the issue of dichotomy. But like I said earlier, there are some cabals that have selfish interests who are in the habit of undermining these policies. They want to continue to suppress the system because they know if they give the products of polytechnics proper opportunity, they will excel more than other sectors. Most policy makers are not from the polytechnics so they dont want competition because they know polytechnic products have the right skills. Government should therefore have the political will to ensure that those policy makers frustrating these policies are checkmated.

PT: If proper decisions are not taken by the Federal Government, what is the next step?

Dutse: I cant preempt that because the decision is not solely by me. We have to go back to our National Executive Council because they are the ones that initiated the warning strike, so we have to go back to them and make a decision.

PT: How should government ensure proper use of products from the various sectors to ensure harmony?

Dutse: These issues have been discussed severally. We are lacking in political will and commitment to regulate the education sector. There is no adequate funding, let there be adequate funding because the education sector is capital intensive and the funding should be consistent. And again, government should show more interest in our own products. Let them encourage us. Programmes on self-employment, diversification and the rest should go to our products because they have a relevant role to play there. They are skill-oriented and government should show interest in them. We need a cohesive and inclusive system. We should look inwards. Government should also look at the money used to send students to study abroad, we should look at how to find a way to curtail that arrangement and use the money to provide what we are lacking in our institutions. Before, other countries come to Nigeria to study, but now we go to countries like Ghana, Uganda Kenya and the rest and it is uncalled for.

PT: Is there anything else you will like the general public to know?

Dutse: I will like to call on the general public to know that ASUP does not have any penchant for strike or going on strike. When you see us going on strike, it is because of failure of the government to respond to issues affecting the sector. We are calling on the citizens to also put pressure on the government and policy makers rather than calling on the union to look the other way. They should also ask government to do what they are supposed to do. We will like the citizens to know that polytechnic education is very vital. The development of every country in the world significantly depends on technical and vocational education. Citizens should have more confidence and encourage their wards to go to polytechnics.

Read more here:

INTERVIEW: Stigmatisation, govt neglect destroying Nigerian Polytechnics ASUP President - Premium Times

On Sept. 2, I received an invitation from the Sabarmati Ashram Preservation and Memorial Trust to visit the Ashram and participate in the "Gandhi Dialogue on Violence," which was to take place on Oct. 1 and 2, the latter being the 147th birth anniversary of Mahatma Gandhi and observed as a day of non-violence.

My involvement in Mayors for Peace through the U.S. Conference of Mayors and my participation over the years in the annual Peace Lantern Ceremony at Silver Lake confirmed my invitation and "connection."

Due to my mayoral and personal schedule conflicts, I respectfully declined and was advised that I would be considered for a future trip. In early December, I received a second invitation to attend the third delegation to India, on Jan. 23-31. Mandar Apte, producer of the documentary film, "From India with Love.," and an acclaimed expert on leadership and social innovation, has led the three groups.

I asked if the Rochester police chief, school superintendent and perhaps the Minneapolis mayor could attend. Unfortunately, none were able to participate, but from the Rochester Police Department, Lt. James Evenson was able to attend. He was a valuable "substitute." We would mirror the intention behind the transformative journey undertaken by Rev. Martin Luther King, Jr. in 1959 when he went to India to deepen his understanding of non-violence principles as practiced by Gandhi.

Our delegation included police officers, a former gang member, a school official, a certified prevention specialist, officials from St. Marten and me.

The airfare from Chicago to Hong Kong and ultimately New Delhi was provided by Cathay Pacific Air, a sponsor of the trip. We were responsible for the costs of room and board and other expenses in India.

Arriving in New Delhi we were greeted by Mandar Apte and met some of the other members of our groups, followed by a wild ride from the airport to our hotel before heading to Gandhi's Ashram in Rishikesh on the banks of the Ganges River. Rishikesh is considered the birthplace of yoga.

At our morning briefing,we received our schedule for the week and were strongly encouraged to experience the week as a vegetarian, which was not an option at the Ashram in Rishikesh. Yoga was also introduced. We visited the American Embassy in New Delhi, the American Center and Choose Love Foundation. We began to understand the phrases, "The revolution begins inside each of us," and "Violence ends where love begins."

"Self-less service" and "random acts of self-less kindness" were others.

The following day we left New Delhi for Rishikesh, Gandhi's home and our home for three nights at the Ashram, "a secluded residence of a religious community and its guru." We learned of the three levels of peace: thought, speech and action. We drove into the Himilayan Mountains, where some of our team waded in the Ganges River. Very cold, but much cleaner than farther down river.

We drove back to Rishikesh where we met H.H. Pujya Swami Chidanand Saraswatiji. I may have been skeptical, but I appreciated his wisdom. Swami spoke of compassion as being a "oneness" -- no one is excluded.

Ron, one of our group, asked Swami for help: His 17 year-old son had been shot and killed by an adult because four boys were playing their music "too loud" in their car. The adult pulled his gun out of the glove compartment and shot at the boys' car, killing Ron's son Jordan. The adult showed no remorse and said he would do it again and is now serving life in prison.

Swami said to Ron, you need to forgive him -- not excuse him, but forgive him. "Until you can do that, you too are in jail." Not easily done, but necessary.

The night ended with Swami praying for Ron and for my wife Judy, who is ill. It was a very special evening.

Each day we had yoga and breathing exercises. Again, while I may have been initially skeptical, I found it calming and introspective. Near the end of our trip, we visited the Taj Mahal, truly an amazing structure built in 1632-53 by an emperor for his favorite wife. On our last day, Jan. 30, we visited and participated in a prayer meeting on the 69th anniversary of Gandhi's assassination. The meeting was held at the location where Gandhi had spent his last 140 days.

I believe Lt. Evenson and I made an impression on the group, as several members want to visit Rochester this summer and we're working on that. Relationships were created due to our meditation, breathing and yoga together. It was an amazing experience.

The trip was more than I ever anticipated. Through experiences of this kind, I believe we can make a difference, not necessarily by changing someone else but by truly knowing that "violence ends where love begins."

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Mayor: Volent ends where love begins - Post-Bulletin

WEIRTON A free seniors aerobics class will be offered from 6 p.m. to 7 p.m. Mondays and Wednesday March 20 through May 3 at West Virginia Northern Community Colleges Weirton Campus Room 242 located at 150 Park Ave., Weirton Heights.

Carol Teaff will instruct. The community education class is designed for older men and women who want to exercise at a moderate pace or who already exercise and want to try something new. It is a low-impact class with an emphasis on stretching and simple movements set to music.

Teaff will show both an easy way and more difficult way to do each movement. Those participating should wear loose or stretchy clothing and athletic shoes and bring a bottle of water.

The registration deadline is March 17. Register by visiting the Weirton campus Student Service Center.

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NEW CUMBERLAND The Community Bread Basket will hold the Teeing Off on Hunger four-person golf scramble ...

SHEPHERDSTOWN The West Virginia Young Democrats will hold their 2017 State Convention April 8-9. One of ...

WEIRTON President Kathy McCarrick called the February Three Score Seniors meeting to order, followed by Mary ...

WEIRTON The Antonio Meucci Lodge met Feb. 14 at Undos with Vice President Tony LaRosa giving an invocation ...

WEIRTON St. Thomas Episcopal Church will hold fish frys, beginning Friday, from 11 a.m. to 6 p.m. every Friday ...

Original post:

WVNCC will host free seniors aerobics classes | News, Sports, Jobs ... - The Daily Times

Eat better, drink less, exercise more and get enough sleep are common advice for heart health.

But studies suggest that a major lifestyle overhaul is not the only way to help your heart. Even small changes can make substantial differences.

Eventually, little changes can add up, said Dr David Goff, director of the cardiovascular sciences division at the National Heart, Lung, and Blood Institute in Bethesda, Maryland, in the United States.

"Any small change you make in a positive direction is good for you," he says. "It's not an all-or-nothing phenomenon."

Physical activity is a perfect example, he said. Official guidelines recommend 30 minutes of moderately intense activity on most days.

It is ideal to get at least 150 minutes of exercise weekly but getting less than that has benefits too.

When the researchers looked at deaths from all causes, they saw the sharpest drop in mortality when exercise jumped from half an hour to 11/2 hours each week.

Just getting up for a minute or two to interrupt bouts of sitting may also improve health, the study added. And moving for as little as eight minutes a few times a day provides the same cardiovascular benefits as an uninterrupted 30 minutes.

Dr Goff said: "If you can't find 30 minutes a day, try to find five or 10 or 15. Anything is better than nothing." The philosophy applies to dietary improvements, too, he added.

According to the National Institutes of Health, an ideal meal plan includes lots of fruit, vegetables and whole grains, with limited amounts of fatty meat and oils.

But eating an imperfect diet with more of the good stuff is better than giving up entirely.

That is the conclusion from a 2016 study that created food- quality scores from the self- reported diets of about 200,000 people.

Over a course of about 25 years, the study found, people whose diets scored lowest had a 13 per cent higher risk of coronary artery disease than those in the second worst group.

Not taking soda and other sugar- sweetened beverages can also help eliminate a few hundred calories a day and help in weight control.

It helps to lower blood pressure, harmful cholesterol and the potential for diabetes - risk factors for heart disease, Dr Goff said.

Large long-term studies have shown that people who average one sugary drink a day have a 20 per cent higher risk of heart attack than those who rarely drink any.

It is not just food and diet, said Dr Michael Miller, director of the Centre for Preventive Cardiology at the University of Maryland School of Medicine and author of Heal Your Heart: The Positive Emotions Prescription To Prevent And Reverse Heart Disease.

Heart strength can also come from battling stress by boosting emotional health in simple and unexpected ways, he said, such as enjoying a good laugh.

In a small 2005 study, Dr Miller played movie clips for 20 people. When they watched a scene that made them laugh, 19 of them experienced dilation of the blood vessels.

In contrast, a stressful scene led to constriction in 14 of the 20 viewers.

Since then, Dr Miller said, other small studies have found similar results, including one showing that vessels stay dilated for 24 hours.

Dilation also allows more blood to flow, lowering blood pressure as well as heart rate.

"Cross-talk" between the brain and heart explains the potential long-term benefits of laughter, Dr Miller said.

Belly-laughing releases endorphins, triggering receptors in blood vessels to produce nitric oxide, which, in turn, dilates blood vessels, increases blood flow and reduces the risk of blood clots.

People are far more likely to laugh when they are with friends, Dr Miller said, and this added yet more evidence of the health benefits of being social.

Accumulating evidence suggests that another easy way to help your heart is to listen to music.

Several studies have shown that, during recovery from surgery, listening to relaxing music leads to less anxiety and a lower heart rate.

Dr Miller said: "I tell patients to listen to music they have not heard in a long time but which, in the past, had made them feel really good."

He also recommended mindfulness meditation and hugging.

"Considering that stress probably accounts for a third of heart attacks, it can have a dramatic effect if you do all of these things in sync," he said.

THE WASHINGTON POST

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To take care of your heart, even little changes can help - The Straits Times

Executives from Wegmans, Costco and Sprouts will participate in the retail roundtable presentation at the Organic Produce Summit in July.

Organic Produce Network co-founder Tonya Antle will moderate the panel, which will include Dave Corsi, vice president of produce and floral for Wegmans Food Markets, Rochester, N.Y.; Heather Shavey, assistant vice president of global produce for Issaquah, Wash.-based Costco Wholesale Corp.; and Chad Miller, vice president for produce procurement at Sprouts Farmers Market, Phoenix.

The roundtable presentation will focus on how those retailers approach organic fresh produce and what challenges and opportunities exist in marketing those products, according to a news release.

We are thrilled to have three of the most influential, prominent and progressive retail leaders in the sales of organics as part of our program, Susan Canales, director of operations for the Organic Produce Summit, said in the release. With three different formats covering three geographical spheres, our attendees will gain insightful and useful information on how leading retailers are marketing organic fresh produce to consumers and the opportunities to drive sales into the future.

Organic fresh produce sales data from Nielsen and novel fast-food restaurant chain The Organic Coup will be the topics of other presentations at the summit.

The event is set for July 12-13 in Monterey, Calif.

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Organic Produce Summit reveals retail roundtable | The Packer - The Packer

Photo: Stocksy/Biusual Studio

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Whole Foods may win the prize for the most recognizable retailer when it comes to organic food, butthe top honor when it comes to market shareactually goes toCostco.

Yup,the chain best known for itsbulk stock and low prices reported $4 billion in organic food saleslast yearthats billion with a B. Whole Foods, by comparison,racked up about $3.6 billion in certified organic sales.

The chain best known for itsbulk stock and low pricessold $4 billionworth of certified organic food last yearthats billion with a B.

And this shiftcould have a major impact on you (and your healthy habits), even if youre not a card-carrying member. For one thing, its proof thatfood shoppers across the board are prioritizing organics. And in other exciting news, it shows that its possible to sell certified organic produce (COP) at a competitive pricecrucial for closing the healthy food gap.

But perhaps most importantly, the mega-retaileris literally redefining the organics landscapethere are now Costco-owned organic farms to help the company keep up with demand. Plus, the brand islending money to farmers to expand their output.

Does this mean that a Costco membership is about to be as covetedas an American Express black card?

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Lets face it, dollars area powerful motivator. When brands and retailers noticewhere people are allocatingtheir cash, theyll make it a priorityand organics are definitely having a moment.

HeatherShavey, assistant vice president and general merchandise manager at Costco, says the retailer started zeroing in on organics five years ago because customers demanded it. The spark in the shift was continuing and sustaining consumer demand for organics, shesays. Many [other retailers] thought it was a fad that would pass.

Organic quinoa at Whole Foods retails for $5.99. At Costco, its $2.87. In other words, the savings are real.

Carlotta Mast, the head of content and insights for New Hope Network (the gatekeepers to the massively influential wellness trade shows Expo East and Expo West), has seen the explosion of organic sales firsthand. Consumers are what ultimately is driving the demand, especially in certain food categories like dairy, she says. In other words: Its definitely not a passing food trend.

And Mast, who looks at the industry from all sides, says Costco has been a key player in raising the stakes across the board by making organics cheaper and therefore available for more peopleits starting to no longer be seen as a luxury. They have really demonstrated a commitment to carrying certified organic productsandbecause they offer them at a competitive price and are able to meet consumer demand, it puts pressure on some of the other retailers, she says. (Your move, Trader Joes.)

When youcompare prices, organic quinoa at Whole Foods retails for $5.99. At Costco, its $2.87. Organic chicken breasts area dollar cheaper at the discount brand, and aloaf of organic whole wheat bread is about $1.50less expensive. In other words, the savings are real.

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Costco has been so successful in moving COPs off itsshelves that itssuppliers cant grow the food fast enough. The companyssolve? Buy plots of land and convert them into organic farms. (After all, less than 1percent of farmland in the US is organicwhich simply isnt enough to keep up with demand.) The mega-retailers alsobuying apoultry farm in Nebraska, set to open in 2019.When its up and running, its expected to supplyone-third of the chicken sold in stores.

And that still isnt quite enough to hit its salesgoals, soCostcos also supporting independent farms transitioning to organic by frontingsome of the farms and handlers expenses to make them USDA-approved.

Costco has been so successful in moving COPs off itsshelves that itssuppliers cant grow the food fast enough. The companyssolve? Buy plots of land and convert them into organic farms.

According toSam Jones-Ellard, a public affairs specialist for the USDA, its a complicated, 36-monthprocess. First a farm or handler must reach out to one of our accredited certifying agents and come up with an organics plan, which basically covers everything about the operation, he says. Once thats approved, the next step is an on-site inspection. If given the thumbs up, only thenis the seal awardedbut surprise inspections arent out of the ordinary, and the certification only lasts a year.

Its hardly a selfless missiondont forget that ultimately, Costco will profit off of these investmentsbut what it does mean is that farmers get abig boost and a broader range of consumers will be able to access organic produce.

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Costcos rise in the organics game hasnt been a godsend for every brand, thoughsmaller companies can get lost in the big-box shuffle, since the retailers strategy is to keep prices competitive by moving a lot of product.

Smari Asmundsson, founder of organic Icelandic yogurt lineSmari,says its hard for smaller companies to meet the discount storesdemand. We were in 16 Costco stores for about a year, but then there was a vanilla shortage so we had to raise our prices, he says. Smarisnew price point$2.50 a popwas too high for Costco, so the yogurt is no longer on its shelves. Instead, Asmundsson says hes focused on all-natural retailers, likeyou guessed itWhole Foods.

The prices [for organics] are usually a little bit more expensive, but thats just because of the cost of making a natural product, Asmundsson says. Our margins are not as high as more established companieswe couldnt make [selling at such a massive scale] work financially. Its a hard lesson for many brands: Unless youre ready to scale up your production, selling at Costco might not be in your best interest. (It also brings up the bigger question of whether this race to lower prices ultimately hurts start-ups that simply cant competeif you expect your organic yogurt to cost less than $1.50, would you ever consider spending more for someone doing it on a small scale?)

Smaller companies can get lost in the big-box shuffle, since the retailers strategy is to keep prices competitive by moving a lot of product.

The mega-storedoes support growing companiesin other ways, though. For one, itpromotesbrandsthatarent ready to meet itsdemand (yet!) but are still doing very cool things when it comes to farming and sustainability by featuring them in the Costco magazine, which goes out to members. One example: home-growing kit company Back to the Roots, which was recently featuredon the coverdespite the fact that itsproducts arenot in a single Costco store.

Back to the Roots co-CEO Alex Alejandro says his companyis in talks with the retailer, making slow, cautious steps toward being stocked on itsshelves. The hope is that with more brand awareness, Back to the Roots will be ready for Costco soon. The retailer sees the magazine feature as a way to invest early in fledgling brands, for a long-term payoff.

Soit sounds like the retailer has learned a thing or twofrom running its own farms(plant a seed, wait for it to grow), which is creating more shopping options for health-minded shoppersof all budgets.

If you still cant quit your Whole Foods habit, heres what you can expect to see on their shelves in 2017. And have you heard about the potentially inflammatory ingredient that just got banned from organic food?

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Watch out, Whole Foods: How Costco became the most important player in the organic produce game - Well+Good

If youre harried and distracted, meditation can help calm your mind and body.

But thats the rub. Some say theyre so harried and distracted that they cant possibly meditate to quiet the mind, regain focus and ease anxiety. Within moments, theyre ruminating on the noise of extraneous thoughts or uncompleted daily to-do lists.

Too many people have tried meditation and have given up. Theyve concluded, Im just not that kind of person, says Belisa Vranich, a clinical psychologist in New York City and author of the new book Breathe. But they dont have to be thinking about Gandhi or world peace or absolutely nothing to reach a meditative state. Its not that complicated. In fact, its bizarrely simple.

All you need do is breathe.

In her book, Vranich recommends a type of controlled breathing she calls Recovery Breath. The two-part breathing exercise, she says, is a form of active meditation that can reset the body after a stressful day at work, a disagreement with your spouse or partner, a test or a competition any demanding situation. It can be done for as little as five minutes in a day.

The good news for people over 50 whove been frustrated in their attempts to meditate is that it gets easier with age.

Belisa Vranich, author of 'Breathe'

The subtitle of her chapter on Recovery Breath is Meditation for People Who Cant Meditate. Controlled breathing or breathwork is among a variety of practices to achieve a meditative state of mindfulness focusing your awareness on the present moment, free of the distraction of the past and what might lie ahead.

Other popular meditation practices include guided meditation either in-person or digital versions yoga, stretching, visualization, chanting and walking meditation.

The good news for people over 50 whove been frustrated in their attempts to meditate is that it gets easier with age, Vranich contends. In your 50s and beyond, you understand the importance of being able to quiet your mind. Thats not a priority when youre in your teens. Our values change with age, she notes.

Breathing the right way becomes more important with age, says Vranich, who advocates breathing from the belly rather than taking short, quick breaths from the chest. She says belly or horizontal breathing maximizes oxygen intake and slows the heart rate, helping reduce stress. Horizontal breathing also helps maintain the muscles in a persons pelvic region, which are important for maintaining balance as people age.

While some say theyre often too agitated to meditate, others say their attempts to tame their stress put them to sleep. One solution is to keep moving while meditating through walking meditation, says Gil Fronsdal, a Buddhist teacher, scholar and guiding teacher at the Insight Meditation Center in Redwood City, Calif.

Some people say they would like to meditate, but theyre too tired, Fronsdal says. Walking meditation keeps them alert enough so that they can meditate. The kinesthetic movement from point A to point B engages their body and their mind.

Walking meditation can take many forms and a variety of paces. When he was studying Buddhism in Burma in the 1980s, Fronsdal says one of the monks power-walked his way through his paces. But most meditative walking has a slower, more deliberate pace.

To settle into the moment, most people find its best to walk slowly back and forth on a straight line thats about 20 to 30 paces long. Soon, you know the route and your mind is not thinking about where to walk and what to avoid along the way. You can be fully there in the experience of walking, says Fronsdal.

Walkers should focus on saying a single word like stepping each time they plant their foot on the ground. That gives the mind something to do because an idle mind will wander off, Fronsdal says.

The setting can be indoors or outdoors and pastoral or urban. Although he doesnt recommend walking meditation in a busy city for beginners, Fronsdal enjoys doing it occasionally in downtown San Francisco. Its good to learn how to incorporate walking meditation into your daily life. I recognize that I am better off walking in a mindful, meditative way. It makes the whole experience so much nicer, he says.

For some, a yoga class is the first time they unwittingly slip into a meditative state. A class typically ends with students assuming a corpse-like pose (lying flat on their back) on the floor called savasana. A students mind, body and breath come to a deep state of relaxation after the exertion of a series of physical poses known as asana.

Yoga asana practice combined with pranayama (yogic breathing) prepares the body for the state of meditation the purpose of yoga. For many, practicing yoga helps them to progress toward meditation when they may initially think, Im too busy to meditate. My mind is active all the time, or I cant just sit here and think about nothing, says Caroline Ramsay, a registered yoga teacher and certified yoga therapist in New Buffalo, Mich. Its an amazing feeling when students find themselves in a subconscious state, she says.

Breathwork can also help lead to a meditative state because it triggers a response in the parasympathetic nervous system, which can slow the heart and create a sense of stillness, Ramsay says. But yoga, thanks to its physical element, deepens the sense of relaxation for both body and mind.

Ramsay took up yoga to help undo the physical damage caused by the stress of 25 years in a managerial role for a multinational corporation. Discovering that yoga helped calm her mind was an unexpected fringe benefit. You certainly dont have to practice yoga to meditate, but it certainly helps many to reach that state, she adds.

Twin Cities Public Television - 2017. All rights reserved.

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Meditation for People Who Think They Can't Meditate - Next Avenue - Next Avenue

Take Five Meditation in Dupont Circle is the latest meditation studio to open in the D.C. area. (Courtesy Take Five Meditation)

WASHINGTON Stress is on the rise in the U.S., up 6.25 percent from August 2016 to January 2017, according to a report from the American Psychological Association and stress levels in the nations capital are in linewith the national average.

Washingtonians are doers, and they do a lot, said Eldad Moraru, the co-founder and chief contentment officer at D.C.s Take Five Meditation.

[Theyre] a breed that seem to have every minute of the day accounted for, with very little free time to just relax. So yeah, I would say this is a pretty stressed-out city.

But Moraru and his business partner, Tara Huber, are hoping to change that, one breath at a time.

Their Dupont Circle studio is the latest in a recent wave of meditation centers to hit the D.C. area. Just Meditate opened its doors in Bethesda, Maryland, in November, followed by the downtown-based Recharj in December.

Moraru, who has lived in D.C. for more than 25 years, says the tranquil trend has been a long time coming. He compares meditations new moment in the mainstream to yogas first taste of fame.

Both are practices that have been around forever but have not been mainstream. Eighteen years ago, if you wanted to try yoga, you had very limited options, Moraru said.

Now, more than 37 million people practice yoga in the U.S., according to a 2016 study conducted by Yoga Journal and Yoga Alliance.

Probably in the next five to 10 years, youll see meditation studios everywhere just like you see yoga studios now.

There are a number of reasons why more people are dipping their toes into meditations waters. The practice has been endorsed by celebrities, adopted by schools and made more accessible by apps, such as Headspace, which has more than 5 million downloads.

But I think more importantly, a lot of scientists have done studies over the last few years that have proven scientifically the benefits of meditation, and I think thats helped bring this to the conscience of the general public, Moraru added.

A team of Harvard-affiliated researchers found that eight weeks of mindfulness meditation produced physiological changes in the brains gray matter and made measurable changes in the regions associated with memory, sense of self, empathy and stress.

The mention of meditation often comes with an onslaught of stereotypes, including chanting monks and cross-legged hippies, but Huber said thats not at all what it entails. Simply put, its the ability to sit with yourself and get to understand your mind, she said.

Similar to yoga, meditation focuses on the breath. It teaches one how to be present in the moment a skill that sounds more simple than it is.

Most people tend to have an overactive mind, Moraru said. Usually were either stressing about the future the to-do list, the unanswered emails, etc. or reliving past experiences and replaying things in our mind. What it usually means is were not in the present moment.

Through guided commands, movement and even music or scent, meditation instructors help students drown out the noise of the daily grind and be present if only for a few minutes.

I think were on a lot, and I think were losing the skill, were losing the ability to know our mind and know who we are. And [meditation] gives you command over your mind, Huber said.

The cost of meditation is comparable to yoga. Classes in the D.C. area range between $15 and $25 each, and class times range from 30 to 75 minutes. But Moraru said even five minutes of meditation can make a difference and the good news is, you dont have to wait for results.

The benefits actually come very quickly. If you start meditating daily, within two weeks you will see a noticeable difference. This is not like hitting the gym you will feel the effects pretty quickly, he said.

Take Five Meditation is located at 1803 Connecticut Ave. NW on the second floor. Classes run between 7 a.m. and 7 p.m.

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The next yoga? Meditation studios multiply in DC area | WTOP - WTOP

You've no doubt heard about all the benefits of meditation, and how mindfulness can improveyour sex life, eating habits, andworkoutsbut meditation isn't one-size-fits-all.

If other types of meditation aren't clicking for you, japa meditationa meditation that uses mantras and mala beadscould be the key to really tuning into your practice. Mantras (which you might be familiar with as a sort of inspirational call to action) are a word or phrase you say either internally or out loud during your meditation practice, and malas (those gorgeous strings of beads you might see on your fave yogi or meditation Instagram accounts) are actually a way to count those mantras. Traditionally, they have 108 beads plus one guru bead (the one that dangles off the end of the necklace), says Ashley Wray, cofounder of Mala Collective, a company that sells sustainable, fair trade malas handmade in Bali.

"Not only are mala beads beautiful, but they're a great way to focus your attention while you're sitting in meditation," says Wray. "Repeating your mantra on each bead is a very meditative process, as the repetition becomes very melodic."

If you normally have trouble reining in a wandering mind during meditation, a mantra and malas provide both a mental and physical way to stay grounded in the moment. Not to mention, picking a mantra that's particularly relevant can help take your practice to the next level.

"Because affirmations are positive statements, they specifically help to interrupt the negative thought patterns we have and change them into positive beliefs," says Wray. "By simply repeating to ourselves, 'I am grounded, I am love, I am supported,' we start to take on those beliefs, and embrace them as truth."

1. Get comfortable. Find a place (on a cushion, chair, or the floor) where you can sit tall and comfortably. Hold the mala draped between your middle and index fingers on the right hand (above). Hold the mala between your middle finger and thumb.

2. Select your mantra. Choosing a mantra might seem the most important decision in the world, but don't over-think it: sit down to meditate, and let it come to you. "I let my mind wander and ask myself, 'what do I need right now, what am I feeling?'" says Wray. "It's a really simple and beautiful question to spark some self-reflection, and often a word, quality, or feeling will pop up."

An easy way to start is with an affirmation-based mantra: "I am _____." Choose a third word (love, strong, supported, etc.) for whatever you need at that moment. (Or try these mantras straight from mindfulness experts.)

3. Get rolling. To use the mala, you turn each bead in between your middle finger and thumb and repeat your mantra (either out loud or in your head) once on each bead. When you reach the guru bead, pause, and take that as an opportunity to honor your guru or yourself for taking the time to meditate, says Wray. If you wish to keep meditating, reverse the direction on your mala, doing another 108 repetitions in the other direction until you reach the guru bead once again.

Don't worry if your mind wanders; when you catch yourself straying, simply bring your focus back to your mantra and mala. "But make sure not to judge yourself in the process," says Wray. "Bringing yourself back to your focal point with kindness and grace is important."

4. Take your meditation to-go. Having a mala with you can turn any period of downtime into the perfect moment for meditation: "For a public practice, I recommend contemplating a quality you feel is particularly significant or important to you right now and, while you're waiting for a meeting or during a commute, slowly reciting that word or phrase," says Lodro Rinzler, cofounder of MNDFL, a meditation studio in New York City. And let's be honest, the beads probably lookgreat with your outfit.

Head to Mala Collective for a free audio series onhow to meditate and watch the how-to video below for more tips.

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How to Meditate with Mala Beads for a More Mindful Practice - Shape Magazine

Loren Dickson, Entertainment Reporter February 27, 2017 Filed under News, Online

Dating back thousands of years, meditation is one of the most common forms of relaxation.

To inspire students to try it out for themselves, Easterns own Meditation Club will be hosting a concert on campus featuring Ahl-e Qulub, a musical Persian group.

Several members of the Meditation Club are a part of the group, which has been around for about a year.

Ahl-e Qulub, which means people of the heart, will be performing 5:30 p.m. Tuesday in the University Ballroom of the Martin Luther King Jr. University Union.

The concert was moved from its original location in the 7th Street Underground.

This will be Ahl-e Qulubs first time performing on Easterns campus.

Ahl-e Qulub member Alex Hill said the group only uses percussion and vocals during its performance.

We dont use other instruments because the focus is more on the audience to make it an internal listening experience, Hill said.

The percussion instruments that will be played are congas, djembes and dafs.

A conga is a tall, narrow, single-headed drum that has origins from Africa and Cuba. A djembe is a rope-tuned, skin-covered drum that is played with bare hands, originally from Africa, and a daf is a large Persian frame drum that is usually made of hardwood with metal rings attached.

Hill said for some who are not familiar with meditation, the music can help enrich the experience and get them in the right mindset.

Ahl-e Qulub member Ali Fisher said although there are many different forms of meditation, the group never deviates from the form they use.

This particular meditation method we use has been around for about 1,400 years, and we teach it the same way every time, she said. We encourage, if you do want to try meditating, just try to choose one method and go deeper in that. Cultivate that one meditation method.

Meditation is really simple, Hill said.

There are a few preliminary steps to get you in the right mindset, he said. Like most meditations that you will find, you focus on your breathing and your words. Sometimes its known as positive affirmation.

Hill said the words people choose to focus on are completely applicable to anyone and anyone can use meditation to better themselves and find what is purposeful in their life.

Its really interesting because we are telling everyone in the audience to say the same thing, truth you are, but for each individual person that can mean something totally different, Fisher said. Its universal.

Fisher said the goal of the Meditation Club is to give students a tool to help themselves and enrich their lives.

When you close your eyes, you are imagining something that brings peace to your heart, Hill said.

The concert is free and open to the public.

Loren Dickson can be reached at 581-2812 or ladickson@eiu.edu.

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Persian meditation music group, to perform - The Daily Eastern News