Monday, Feb. 27, 2017 | 2 a.m.

The practice of meditation dates back thousands of years and can be traced through different societies across the globe.

While the benefits of meditation have long been revered in Eastern civilizations, Western medicine has begun to recognize its impact as well, with many research studies reporting both psychological and physiological effects. We dont know exactly why meditation works for so many different conditions, but we know that it does, said Jacob Manjooran, MD, a board-certified psychiatrist at Southern Hills Hospital and Medical Center.

When it comes to managing anxiety, depression, high blood pressure and other conditions, incorporating meditation into your life may be a component to overall health and happiness.

Health benefits of meditation

For a long time, meditation was considered a spiritual or religious practice, but weve found it extends far beyond that. It can elicit a physiological response in people who meditate regularly, Manjooran said.

The Frontiers in Human Neuroscience journal has published studies reporting that meditation can cause significant neurological changes in the brain that indicate an increased level of introspection, awareness, response control and compassion. In short, long-term meditation can actually change your brain structure and the way you think.

The benefits of meditation are far reaching, and the research is ongoing, but here are some notable ways meditation can improve your health:

Anxiety and depression: Meditation can decrease anxiety, stress and depression while increasing emotional regulation, awareness, self-control, happiness and social connections.

Its the best relaxation technique that can be learned and mastered. For people dealing with anxiety and depression, meditation can be so beneficial that it feels like a spiritual experience, Manjooran said.

Memory, cognition and attention: A 2011 study published in Psychiatry Research journal found that meditation can increase the density of gray matter in areas of the brain that govern learning, memory and perspective taking.

Pain management and cancer treatment: The National Center for Complementary and Integrative Health, a branch of the National Institutes of Health, found that meditation can help control pain without using the brains naturally occurring opiates to do so.

The Society for Integrative Oncology also recommends meditation in part of a multidisciplinary approach for cancer patients to help reduce their symptoms, including pain, anxiety, depression and insomnia.

High blood pressure and heart health: Meditation is proven to help lower blood pressure for patients with high blood pressure and people who have an increased risk of developing high blood pressure, especially teens.

Its also suggested to help lower resting heart rate, reduce the thickening of coronary arteries in hypertensive adults and even reduce the risk of heart attack and stroke.

Irritable bowel syndrome (IBS)and ulcerative colitis: Some studies have suggested that meditation can reduce the severity of symptoms for IBS and ulcerative colitis patients.

Immune system: Meditation can help strengthen and regulate the immune system by reducing the chemical identifiers of inflammation. It can also reduce stress-induced inflammation and other types of chronic inflammation that contribute to disease.

How to start meditating

There is a multitude of meditation methods, but many clinical research studies have focused on the Transcendental Meditation technique.

I recommend Transcendental Meditation to my patients because its a simple technique that yields great results. Other meditation techniques ask you to imagine a relaxing image or a series of mantras, but Transcendental Meditation asks you to clear your mind completely and focus only on the moment, Manjooran said.

To practice Transcendental Meditation:

1. Sit in a comfortable position with your eyes closed, in a quiet room free of distractions.

2. Relax your muscles one by one, a technique called progressive muscle relaxation.

3. Steady your breathing. Manjooran noted that abdominal breathing is important because it relaxes your diaphragm, so be sure your belly, not your chest, inflates when you inhale.

4. Clear your mind and focus either solely on your breath, or repeating a single word with each exhale. When thoughts come into your head, simply acknowledge them and let them pass.

Do this every day for 15 to 20 minutes. If youre having trouble at first, dont panic.

Starting a meditation practice is a lot like starting a new exercise regimen. It can be difficult at first our minds are not trained to relax and be silent but make it part of your daily routine and keep practicing until it gets easier. After four or five times, youll start to see a difference, Manjooran said.

Who should meditate?

Nearly any healthy person can adopt a meditation routine. Meditation is not recommended for patients with schizophrenia or some types of psychosis, though, because it can exacerbate symptoms.

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Research proves meditation is good for your health - Las Vegas Sun

Khadi and Village Industries Commission will take important decisions in its 642nd meet here For the first time in over 61 years of its existence, Khadi and Village Industries Commission (KVIC) will hold a monthly meeting at the historic Sabarmati Ashram in the city on Monday.

During its 642nd meeting at the Ashram, the KVIC management is expected to take some important decisions pertaining to welfare of millions of artisans, including increase in their wages, said KVIC Chairman V K Saxena.

"Though KVIC was formed over 61 years back, we never held a single meeting at Sabarmati Ashram, which is considered the progenitor of khadi. This is for the first time when KVIC will hold such a meeting at the Ashram," said Saxena.

"In this 642nd meet, to be held tomorrow (Monday), we will take several key decisions related to the welfare of artisans," he added.

The Sabarmati Ashram, also known as Gandhi Ashram, was home to Mahatma Gandhi from 1917 until 1930.

"Sabarmati Ashram was the epicentre of Khadi movement in India. This meeting is a way of expressing our gratitude to Bapu's devotion to the development of Khadi," added Saxena.

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KVIC to hold meet at Sabarmati Ashram for the first time in 61 years - Ahmedabad Mirror

Vancouver, British Columbia (FSCwire) - Commerce Resources Corp. (TSXv: CCE, FSE: D7H) (the Company or Commerce) is pleased to announce that it has signed a Memorandum of Understanding (the MOU) with TUGLIQ Energy Co. (TUGLIQ) to complete a definitive assessment on the use of wind energy to satisfy part of the Ashram Rare Earth Projects energy requirements at the mine-site1 (the Wind Energy Project).

A preliminary evaluation of local and regional wind data to the west of Lac Le Moyne was completed by TUGLIQ in 2016, indicating favourable wind speeds for renewable power development as part of the Ashram Projects energy mix at the mine-site1 (see news release dated April 21, 2016). These encouraging results have now led to the signing of an MOU between the two companies in order to carry-out a more definitive assessment.

The Wind Energy Project will be comprised of three main components; Wind Resource Assessment, Electrical System Engineering, and an Integration Study including assessment of greenhouse gas (GHG) emission reductions. The ultimate objective of the project will be to determine if the incorporation of wind power into the baseload diesel power supply at the mine-site1 is cost-effective. The project will be partially funded through the support of the coPerformance grant provided by the Ministre de lnergie et des Ressources naturelles du Qubec.

Company President Chris Grove states, We are excited to be collaborating with TUGLIQ, and to have the support of the Quebec Government on this renewable resource project. We look forward to evaluating this potential in much further detail. The potential to incorporate cost-effective renewable energy into the Ashram Project only makes it that much more attractive for development.

The results of the programs described in this news release are anticipated to be incorporated, along with other necessary technical data including geological and engineering studies, into the ongoing Pre-feasibility Study, with costs and potential benefits to be described in more detail therein.

1. Refers to the Ashram Deposit area, including the proposed mine-site infrastructure that would be required in the event of a mining operation.

Commerce Resources Corp. would also like to announce that Sven Olsson has resigned from the Board of Directors of the Company. The Company would like to thank Mr. Olsson for his service and dedication to the Company and its shareholders.

NI 43-101 Disclosure

Darren L. Smith, M.Sc., P.Geol., Dahrouge Geological Consulting Ltd., a Qualified Person as defined by National Instrument 43-101, supervised the preparation of the technical information in this news release.

About Wind Energy at Mine-sites in Canada

Benefits of wind power generation for mining projects include reducing the projects overall carbon footprint through a reduction in fossil fuel use and related transportation costs. In addition, the advancement of wind turbine technology in recent years has made the method more cost competitive and applicable to remote environments where a connection to the regional power grid is not practical.

Wind power generation for northern mining projects is currently operating successfully at two Canadian mine sites; the Diavik Mine, NWT, with a four turbine wind farm (9.2 MW generating capacity) operating since 2012, and most recently at the Raglan Mine, Nunavik, QC, with a single 3 MW turbine with energy storage commissioned in 2014.

About TUGLIQ Energy Corp.

TUGLIQ is a specialist Independent Power Producer (IPP) focused on remote and hybrid energy diversification for off-grid solutions tailored to the mining industry or islanded grids. TUGLIQ offers flexible structures and agreements ensuring CAPEX conservation for mining clients, and immediate savings over current diesel power generation costs, adapting to low prices in commodities and fossil fuels.

TUGLIQ takes responsibility on a turnkey basis of the financing, technology assessment, ownership, development, construction, execution and commissioning, operation and maintenance, in the end offering mining customers an advantageous all-inclusive price of energy on a $/kWh or $/GJ basis.

About Commerce Resources Corp.

Commerce Resources Corp. is an exploration and development company with a particular focus on deposits of rare metals and rare earth elements. The Company is focused on the development of its Ashram Rare Earth Element Deposit in Quebec and the Upper Fir Tantalum and Niobium Deposit in British Columbia.

For more information please visit the corporate website at http://www.commerceresources.com, or contact Investor Relations at 604.484.2700 or This email address is being protected from spambots. You need JavaScript enabled to view it..

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Commerce Resources Corp. and TUGLIQ Energy Co. Sign MOU for the Definitive Assessment of Wind Power Potential ... - Junior Mining Network

If you want to work up a sweat while singing along to 1980s pop tunes, this old-school aerobics class is perfect for you.

I CANT GET You Got it (The Right Stuff) by New Kids on the Block out of my head.

All that I needed was yoooou. Oh girl, youre so right

Rather than analyze what that says about me and my 1980s-era childhood, lets say 80s aerobics did its job, especially when it comes to music.

I spotted the old-school aerobics class when I was at The Studio in Issaquah for tap, and I couldnt resist returning for an 80s-themed class.

Teacher and studio owner Steven Oelrich encourages students to dress up. I wanted to go full-on Olivia Newton-John but, to my dismay, I do not own a shiny leotard, sweatbands to tame appropriately teased-out big hair, nor proper neon legwarmers. I threw on bright pink leggings and an off-the-shoulder top and called it good.

Oelrich wore legwarmers and a neon green T-shirt, though the rest of the class wore relatively tame outfits. I was happy to see one T-shirt homage to George Michael.

Oelrich started us off with a warm-up to Madonnas Like a Prayer. I had trouble doing the warm-ups and not whipping my head dramatically side-to-side. I wished I had put my hair in a side ponytail.

The music and moves kept improving. Oelrichs dance background comes out in the class, with different sequences, many of which felt like 80s dance routines. We did plenty of marching in place, high knees and big arms, and added in side-to-side shuffles and jazz squares. I dont remember what aerobics classes were like in the 80s, but swishy side-to-side hips sure felt like an 80s thing. Also, I know aerobics back then looked slightly frenzied, with arms thrown side-to-side, and we had that down pat.

We marched forward and back to Kim Wildes version of You Keep Me Hangin On. We jumped around to What a Feeling by Irena Cara. During Holding Out for a Hero by Bonnie Tyler, things got really frantic, and we jammed Footloose-style.

We went to the floor for core work to Survivors Eye of the Tiger, but this was the 80s, so we did bicycles on our backs; there wasnt a plank in sight.

And, of course, we used light hand weights to strength-train. We did biceps curls, reached our arms up overhead and lunged side-to-side while adding triceps curls.

Some of the faster-paced songs got my heart rate up, but overall the pace was moderate. Maybe I have taken too many high-intensity interval classes, but aerobics felt more focused on fun and moving your body than whipping you into shape. It still required plenty of energy, so perhaps we should give the 80s credit for being on to something.

I was tired by the end, and happy to cool down to George Michaels Careless Whisper.

If you like 80s music but not 80s style, you can skip the dress-up element of the class. But the tongue-in-cheek homage to an era that holds a fond place in my heart made the class stand out, and dressing up, even modestly, made it more fun for me. We moved our bodies, we sweated, we sang along to awesome tunes. And its a great way to dial in your best 80s dance moves, to boot.

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Find those legwarmers, tease out that big hair and give '80s aerobics a try - The Seattle Times

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Corpus Christi 12:06 a.m. CT Feb. 27, 2017

Del Mar College will offer free tax services from 2-6 p.m. Tuesdays and Thursdays through Jan. 26-April 13 in Room 201 of the Venters Business Building, Del Mar College East, 101 Baldwin Blvd.(Photo: Creatas, Getty Images/Creatas RF)

TAXES:Del Mar College will offer free tax services from 2-6 p.m. Tuesdays and Thursdays throughApril 13 in Room 201 of the Venters Business Building, Del Mar College East, 101 Baldwin Blvd. The services are for residents who make less than $50,000 per year. Cost: Free. Information: 361-698-1372.

WATER AEROBICS: The Corpus Christi Parks & Recreation Department hosts its year-round Water Aerobics Class from 6:30-7:30 p.m. Mondays through Thursdays at the Corpus Christi Natatorium, 3202 Cabaniss Parkway. The class is for ages 14 and older. Cost: $4, drop-in; $24, punch card. Information: 361-826-1728, http://www.ccparkandrec.com.

CONCERT:Del Mar College faculty members Todd Ehle, violinist and professor of music; and Shao-Shan Chen, pianist and associate professor of music; will perform an evening recital at 7:30 p.m. Tuesday, Feb. 28 atWolfe Recital Hall, Fine Arts Center Music Building, Del Mar College East. Cost: Free. Information: 361-698-1223.

PETS:People Assisting Animal Control will offer free spay and neuter surgeries for Labradors and Labrador mixes on Tuesday, Feb. 28, in honor of World Spay Day. Spots are limited; reservations are required. Cost: Free with proof of Corpus Christi residency. Information: 361-248-2009,ccpaac.org,facebook.com/CCPAAC.

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Taxas and aerobics top Monday's list of things to do - Corpus Christi Caller-Times

Written by PETA | February 25, 2017

We received word from Wolfgang Puck, the renowned chef behind the Oscars Governors Ball, that this years menu will include extraordinary mouthwatering plant-based dishes that are sure to delight vegan A-listers such as Casey Affleck and Natalie Portman.

The animal-free menu will feature a hearts of palm, watercress, and grapefruit salad with a jalapeo-lemon vinaigretteand thats just the tip of the iceberg! Pucks signature pizzas will include a vegan option, and guests will also be offered housemade gnocchetti with braised mushroom and cashew cream. Vegan desserts include chocolate chip cookie sandwiches, coconut cupcakes, and double chocolate cherry cookies.

PETA is blown away by Wolfgang Pucks Oscars menu of creative plant-based cuisine, says PETA President Ingrid Newkirk. These delicious dishes will be a treat for all of Hollywoods A-listers, from the longtime vegans to those who simply want a bite to eat thats heart-healthy and animal-friendly.

The PETA motto reads, in part, that animals are not ours to eatnotes that every person who goes vegan spares more than 100 animals every year daily suffering and a terrifying death in todays industrialized meat, egg, and dairy industries. Vegans are also less prone to suffering from cancer, obesity, and diabetes than meat-eaters are and have a lower carbon footprint.

Sign up for email alerts to get the latest news on vegan food, celebrity friends and more!

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Oscars Celebration Will Offer Delicious Vegan Menu - PETA (blog) (press release)

Handling stress is tough. With all the anxieties of modern life, we can turn to a number of different coping methods to deal with it, but here's one you might not have thought of: music.

Sound therapy is a form of holistic healing, and its popularity is rising, reports the New York Times. Music can benefit the well-being of our bodies and minds, helping the body heal from mental stress and even physical pain. Studies have revealed that the use of sound and music can be an effective tool for quieting the outside noise that impedes the mind's work.

Aside from its potency in the psychological sphere, sound therapy has been shown to have positive effects in the physiological domain as well. Various studies have shown that the use of low-frequency sounds can lessen the pain and anxiety associated with fibromyalgia, and the use of nature-based sounds can lessen the anxieties that arise when artery bypass graft patients are weaned off mechanical ventilation.

Music that creates an environment of deep calm and contemplation can help people study and work. (Photo: vectorfusionart/Shutterstock)

We asked noted psychologist David Lewis about the power of sound therapy, and he used a quote from English playwright William Congreve's "The Mourning Bride" to explain: "'Music,'" said William Congreve 'hath charms to soothe the savage breast,' and this is certainly true in a therapeutic environment where it can be powerful, in some cases essential, adjunct to whatever other type of therapy one is trying to perform."

At the British Academy of Sound Therapy, sound therapists use a variety of instruments to create states of relaxation, meditation and contemplation. These instruments, which are played live for the clients, include tonal ones like gongs, tuning forks and crystal singing bowls. Rhythmic instruments such as shakers, frame drums, rain sticks and chimes are also used. Even the human voice is added to the process. The vocals blend with the tonal instruments, creating tones similar to the ones produced by the instruments. These sounds create a space for reflective thought and relaxation.

A team of scientists, including Lewis and Lyz Cooper, founder of the British Academy of Sound Therapy, worked together to understand which songs worked best to generate relaxing effects, reports Inc. For one song, the researchers teamed up with Manchester band Marconi Union to compose the track "Weightless." Out of all the songs used in the study, "Weightless" imbued the highest level of relaxation in the subjects studied. Marconi Union used their talents to generate a world of soothing ambiance making use of warm electronically sampled nature sounds, guitar, and piano constructing an environment of deep calm and contemplation.

During the study, a group of 40 participants were asked to solve a number of puzzles in a timed setting. The puzzles, coupled with the time limitations, were designed to generate a certain amount of stress. The participants listened to various songs when attempting to solve the puzzles. They were connected to sensors that measured brain activity and physiological states. When listening to "Weightless," participants experienced a 65 percent reduction in anxiety, and a 35 percent reduction in typical physiological resting states such as heart rate, blood pressureand breathing rates.

Even though "Weightless" proved most effective in this particular study, its important to remember that "what relaxes one client may relax another hardly at all," Lewis told MNN. "I once treated a young man who was able to relax both mentally and physically into a very deep state whilst listening to heavy metal." It may seem like an odd choice as a means for relaxation, but according to Lewis, "one needs to match the music choice to the client's experiences and personality."

Sound therapy is fascinating. It has the "power to reach parts of the brain which words alone cannot reach," Lewis says. Everything from distorted and shredding guitars, to the deep drones of gongs can be used to induce meditative states. It reveals the universal appeal of music and its capacity to heal both mind and body.

There's no one genre of music or one song that is the be-all and end-all of sound therapy, but here's a list of the rest of the songs used in the study that proved most effective for relaxation:

1. "Electra" by Airstream

2. "Mellomaniac (Chill Out Mix)" by DJ Shah

3. "Watermark" by Enya

4. "Strawberry Swing" by Coldplay

5. "Please Don't Go" by Barcelona

6. "Pure Shores" by All Saints

7. "Someone Like You" by Adele

8. "Canzonetta Sull'aria" - Mozart

9. "We Can Fly (Caf Del Mar)" by Rue du Soleil

The rest is here:

What is sound therapy? - Mother Nature Network

DUBLIN, Feb 24, 2017 /PRNewswire/ --

Research and Markets has announced the addition of the "Global Organic Food & Beverages Market Analysis & Trends - Industry Forecast to 2025" report to their offering.

Research and Markets Logo

The Global Organic Food & Beverages Market is poised to grow at a CAGR of around 16.6% over the next decade to reach approximately $456 billion by 2025.

This industry report analyzes the market estimates and forecasts for all the given segments on global as well as regional levels presented in the research scope. The study provides historical market data for 2013, 2014 revenue estimations are presented for 2015 and forecasts from 2016 till 2025. The study focuses on market trends, leading players, supply chain trends, technological innovations, key developments, and future strategies.

Some of the prominent trends that the market is witnessing include rising government support for organic agriculture, expansion of organic products beyond the natural channel, increasing connected shopper and proliferation of organic in food service.

Based on Product the market is categorized into food and beverages. Food segment is further sub- segmented into dairy products, baby food, meat, fish & poultry, fruits and vegetables, frozen & processed food, bakery products and others. Beverages are further sub -segmented beer & wine, coffee & tea, non-dairy beverages and others.

Depending on the Distribution channel the market is segmented by organic retailers, supermarkets and hypermarkets and online retailers.

Report Highlights:

- The report provides a detailed analysis on current and future market trends to identify the investment opportunities - Market forecasts till 2025, using estimated market values as the base numbers - Key market trends across the business segments, Regions and Countries - Key developments and strategies observed in the market - Market Dynamics such as Drivers, Restraints, Opportunities and other trends - In-depth company profiles of key players and upcoming prominent players - Growth prospects among the emerging nations through 2025 - Market opportunities and recommendations for new investments

Key Topics Covered:

1 Market Outline 1.1 Research Methodology 1.1.1 Research Approach & Sources 1.2 Market Trends 1.3 Regulatory Factors 1.4 Product Analysis 1.5 Strategic Benchmarking 1.6 Opportunity Analysis

2 Executive Summary

3 Market Overview 3.1 Current Trends 3.1.1 Rising Government support for organic agriculture 3.1.2 Expansion of organic products beyond the natural channel 3.1.3 Increasing connected shopper 3.1.4 Proliferation of organic in food service 3.2 Drivers 3.3 Constraints 3.4 Industry Attractiveness

4 Organic Food & Beverages Market, By Product 4.1 Food 4.1.1 Food Market Forecast to 2025 (US$ MN) 4.1.1.1 Dairy products 4.1.1.1.1 Dairy products Market Forecast to 2025 (US$ MN) 4.1.1.2 Baby food 4.1.1.2.1 Baby food Market Forecast to 2025 (US$ MN) 4.1.1.3 Meat, Fish & poultry 4.1.1.3.1 Meat, Fish & poultry Market Forecast to 2025 (US$ MN) 4.1.1.4 Fruits and vegetables 4.1.1.4.1 Fruits and vegetables Market Forecast to 2025 (US$ MN) 4.1.1.5 Frozen & Processed Food 4.1.1.5.1 Frozen & Processed Food Market Forecast to 2025 (US$ MN) 4.1.1.6 Bakery products 4.1.1.6.1 Bakery products Market Forecast to 2025 (US$ MN) 4.1.1.7 Others 4.1.1.7.1 Others Market Forecast to 2025 (US$ MN) 4.2 Beverages 4.2.1 Beverages Market Forecast to 2025 (US$ MN) 4.2.1.1 Beer & Wine 4.2.1.1.1 Beer & Wine Market Forecast to 2025 (US$ MN) 4.2.1.2 Coffee & Tea 4.2.1.2.1 Coffee & Tea Market Forecast to 2025 (US$ MN) 4.2.1.3 Non-Dairy Beverages 4.2.1.3.1 Non-Dairy Beverages Market Forecast to 2025 (US$ MN) 4.2.1.4 Others 4.2.1.4.1 Others

5 Organic Food & Beverages Market, By Distribution channel 5.1 Organic retailers 5.1.1 Organic retailers Market Forecast to 2025 (US$ MN) 5.2 Supermarkets and hypermarkets 5.2.1 Supermarkets and hypermarkets Market Forecast to 2025 (US$ MN) 5.3 Online retailers 5.3.1 Online retailers Market Forecast to 2025 (US$ MN)

6 Organic Food & Beverages Market, By Geography

7 Key Player Activities 7.1 Mergers & Acquisitions 7.2 Partnerships, Joint Venture's, Collaborations and Agreements 7.3 Product Launch & Expansions 7.4 Other Activities

8 Leading Companies

- Amy's Kitchen Inc. - Carrefour - Conagra Foods Inc. - Dakota Beef LLC - Dean Foods Co., - Koninklijke Ahold - Kraft Foods Group Inc. - Metro - Organic Valley - REWE - Tesco plc - Waitrose Ltd - Whole Foods Market Inc.

For more information about this report visit http://www.researchandmarkets.com/research/z9vcbw/global_organic

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Global Organic Food & Beverages Market Analysis & Trends 2013 ... - Yahoo Finance

An eight-week mindfulness-based meditation program led to improved quality of life and psychological well-being in patients with amyotrophic lateral sclerosis (ALS), according to new research.

In a randomized, open-label, and controlled clinical trial that included 100 patients, participants who underwent meditation training scored higher on a questionnaire specifically developed to assess quality of life in people with ALS, according to researchers.

They also reported lower levels of anxiety and depression, the study found.

These results remained stable, when not further improved, over a 12-month follow-up.

There has been very limited investigation on psychological interventions that can promote quality of life in people with ALS, said Dr. Francesco Pagnini, lead author of the study. I found that very strange, as we are not able to cure the disease, but we all agree that the promotion of quality of life is the current main goal in ALS cases.

This is the first controlled trial in this field, suggesting that a mindfulness-based intervention can be a very important tool to increase the well-being of people with ALS, he added.

The study was published in the European Journal of Neurology.

Source: Wiley

APA Reference Wood, J. (2017). Meditation Can Benefit ALS Patients. Psych Central. Retrieved on February 27, 2017, from https://psychcentral.com/news/2017/02/26/meditation-benefits-als-patients/116894.html

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Meditation Can Benefit ALS Patients - PsychCentral.com

Updated 13 hours ago

Drummer and recording artist Jim Donovan discovered yoga in the early 1990s when he was struggling to get the band Rusted Root off the ground.

Then 22, and working for his father's Bethel Park-based tree-trimming service, Donovan was searching for a way to manage the anxiety and negative self-talk that interfered with his sleep, his relationships and his music.

Rusted Root eventually would achieve fame with its platinum-selling album When I Woke, as Donovan continued on a personal path he would come to know as mindfulness, that for him encompasses yoga, meditation, focused breathing and drumming and chanting.

The basic idea behind mindfulness, says Donovan, now 48, and living in Greensburg, is letting yourself be fully present with whatever you are doing. If you're having a conversation with someone, really be in the moment with your listening. If you're taking a walk, rather than be on your phone or thinking about your to-do list, allow yourself to take in your environment ... what you see ... what you smell ... immerse yourself in that.

Donovan guides others in the practice of mindfulness with music and wellness workshops, including those offered through St. Francis College, where he chairs the department of fine arts. He is leading a drumming-and-chanting course on Mondays in February at Moonglow Yoga in Hempfield.

Drumming and chanting which some call the new yoga is popular because it lends itself to helping people let go of stress, says Donovan, who has developed a system that even non-musicians can master. Drumming has nothing to do with being super-fast or fancy. It's intense, but there's a specific rhythm and it's also improvisational.

Most of the people who come to his workshops are worried they aren't good enough, he says, but they keep coming back because I show them that they have what they need and can have a great time doing it.

Donovan asserts that drumming and other mindfulness techniques, especially meditation, can improve health, and scientific studies appear to back him up.

When we look at the physical effects of a meditation practice, research shows that it can help people reduce pain, says Dr. Natalia Morone, a University of Pittsburgh physician and author of a comprehensive clinical trial on the subject.

Morone studied 282 older adults with back pain by randomly putting half into a group that learned about exercise, immunizations and other keys to healthy aging, and the other half into a group that practiced mindfulness meditation.

Among meditators, 44 percent experienced a 30 percent reduction in pain, compared with 25 percent in the other group, even six months after the study, Morone says.

Some described how they could look at their pain from a new perspective how they were feeling more in control of their pain, which could be life-changing. It made the pain not quite as big as they thought.

Morone used the meditation model developed by Jon Kabat-Zinn, creator of the Stress Reduction Clinic and Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He is considered a pioneer in helping people cope with stress, anxiety and illness through mindfulness.

It is the same model UPMC psychologist Carol Greco uses in the meditation workshops she leads at UPMC's Center for Complementary Medicine. Greco met Kabat-Zinn and his colleague Dr. Herb Benson, founder of the Mind/Body Medical Institute at Massachusetts General, at a conference 20 years ago and says putting their teachings into practice transformed her life.

I'm still the same person with auto-pilot neuroses, but the difficulties don't grab me so much. I can step back from old habits, like thinking tomorrow will be awful, she says. Relationships are easier. I'm kinder to myself and others. I don't take myself so seriously most the time, anymore.

Research by David Creswell, an associate professor of psychology at Carnegie Mellon University, indicates that mindfulness meditation can reduce inflammation that has been linked to some cancers as well as cardiovascular and neurodegenerative diseases.

His studies also indicate that mindfulness meditation can reduce loneliness in the elderly and alleviate psychological stress.

A study involving unemployed adults who practiced intensive meditation during a three-day retreat showed they continued to reap the benefits for two weeks after the experience, according to Emily Lindsay, a doctoral student who works with Cresswell. Brain scans taken before and after the retreat measured the effects of meditation.

By comparison, participants who were instead given relaxation training, such as stretching and walking exercises, didn't show any changes in brain function, she says, noting that both groups also were tested for inflammation four months after the retreat. The group that meditated showed a reduction in inflammation in the body. The relaxation training people didn't show any changes in brain function or inflammation.

As mindfulness meditation goes mainstream, folks eager to cultivate a practice will find classes and workshops at yoga studios and health clubs. You can even find guidance on YouTube, Lindsay says.

Red Brick Yoga in Unity has slated a mindfulness course for Sundays in March that will include meditation, breathing exercises and other techniques aimed at reducing stress and increasing joy, according to Red Brick owner Angela Merendino. She says yoga is a good foundation for cultivating the ability to be fully present.

Yoga postures make you stronger and more flexible ... but it's not just a physical practice. It's so much more. It connects movement and breath. It's a flow, she says. You learn to be in each moment and not be in your head.

Deborah Weisberg is a Tribune-Review contributing writer.

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Meditation techniques help people be in the moment - Tribune-Review