April
Meditation
Builidng Resiliency Meditation
When we see our thoughts and feelings clearly and can offer
compassion for the hardship we are experiencing, we increase
our resilience
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Labeling Thoughts Meditation
When you label a thought, however, it is easier to watch the thought objectively and not get carried away by it
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Gratitude Meditation
Gratitude is the appreciation of what is valuable and meaningful
to oneself — and a general state of thankfulness and
appreciation.
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Stretch
Health Education
Office Exercise Add more activity to your workday Mayo Clinic
Finding time to exercise can be a challenge. Why not work out while you work? Consider 10 ways to
add physical activity to your workday routine
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Fitting in Fitness Mayo Clinic
Finding time for fitness can be tough. The key is making it convenient. Consider these
practical suggestions
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2022 Portion Distortion
Portion sizes have grown so much over the last few decades that we think these large portions are ‘normal’ portions
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Stretch Anywhere Mayo Clinic
Stretching may take a back seat to your exercise routine. The main concern is exercising, not stretching, right?
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May
Meditation
Lake Meditation
It parts to allow anything in, and then
resumes being itself. Some of the key characteristics behind water’s power reveal themselves in its
receptive, supple, and transformative qualities
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Belly Breathing Meditation
Breathing this way is proven to increase oxygen to the body, decrease your heart rate and blood pressure, promote relaxation, and stimulate the immune system
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Meditation for Spring
The meditation will help you relax and it will also get you back in touch with your true self so you can live to your full potential.
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Stretch
Health Education
Why a Strong Core is Your Best Guard against Back Pain CLEVELAND CLINIC
If you suffer from back pain, you’ve probably heard that strengthening your core can
bring you some relief. But is this always true? And if so, how do you do it?
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Why you should strengthen your core muscles MAYO CLINIC
Core exercises are an important part of a well-rounded fitness program. Aside from
occasional situps and pushups, however, core exercises are often neglected.
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Neck pain core exercises can help HARVARD HEALTH
If you wake up with an aching neck one morning, it may be hard to believe that the problem didn't
start overnight. However, it usually takes many years to develop neck pain.
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Shoulder Problems NIH
Most shoulder problems happen when soft tissues in the joint and shoulder region break down.
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Neck Pain MEDLINE PLUS
Neck pain is discomfort in any of the structures in the neck. These include the muscles, nerves, bones (vertebrae),
joints, and the discs between the bones.
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Pilates for Beginners MAYO CLINIC
Pilates may sound intimidating, but it's an accessible way to build strength in
your core muscles for better posture, balance and flexibility.
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4 Shoulder Stretches You Can Do at Work HEALTHLINE
Over the long term, these repetitive movements from a relatively stationary position for hours at a
stretch can wreak havoc on your musculoskeletal health.
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June
Meditation
Loving Kindness
A loving kindness meditation is one of care, concern, kindness, and friendship. It generates a feeling of warmth for oneself and others. Loving kindness comes from a selfless place.
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Mindful Eating
Bring your full attention to the piece of food in front of you. Notice the color. Notice if the light shines on it differently in different places. Notice if there are smooth or rough places.
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Imagery and Conditioned Relaxation
During the imagery meditation, conditioned relaxation was introduced where participants used a relaxation cue word and timed it with their out breaths.
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Health Education
Healthy Living Back Pain Exercise ACA
Stretching and an active lifestyle are often recommended
to help reduce back pain and speed the recovery process
following an injury.
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Improve Posture for Better Health NIH
Sit up straight! This common
request may have been
how you first heard about
posture, the way you hold
your body.
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Tips for a Healthy Spine ACA
A healthy spine is an often-overlooked and essential part of a healthy lifestyle. Unfortunately, approximately 80% of the population suffers from spinal pain at some point.
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Office Exercise Add more activity to your workday Mayo Clinic
Finding time to exercise can be a challenge. Why not work out while you work? Consider 10 ways to
add physical activity to your workday routine
Click Here
Fitting in Fitness Mayo Clinic
Finding time for fitness can be tough. The key is making it convenient. Consider these
practical suggestions
Click Here
2022 Portion Distortion
Portion sizes have grown so much over the last few decades that we think these large portions are ‘normal’ portions
Click Here
Stretch Anywhere Mayo Clinic
Stretching may take a back seat to your exercise routine. The main concern is exercising, not stretching, right?
Click Here
Stretch
July
Meditation
Breath Awareness
Learning to live more fully in the
present moment
without
judgment
and with an attitude of
curiosity, openness,
and acceptance.
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Beach Imagery
Used for relaxation and to change your
mood
Many uses, such as visualizing a desired
goal
When visualizing use all your senses
Imagery meditation can be done almost
anywhere
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Emotional Agility
A process that enables us to navigate life’s twists
and turns with self acceptance, clear
sightedness, and an open mind
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Health Education
2022 Wellness in the Workplace - Office
Optimizing balance between work and personal life
Work allows for financial security, use of talents, development of
skills, pursuit of interests, etc.
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Stretch
Upper Body Stretch
Be Active Adults Tip Sheet; Guide to Good Posture; Office Exercise
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Lower Body Stretch
Tight Hip Flexors; Stretching American Family Doctor; Stretching focus on flexibility; Three Stretches
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August
Meditation
Lake Meditation
This meditation introduced a lake meditation. Some people find the image of a lake particularly helpful. Water has the captivating quality of receptivity. It parts to allow anything in, and then resumes being itself.
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Guided Sitting Meditation
Mindfulness is the practice of becoming more aware and engaged in every moment of our lives by bringing attention, with curiosity and acceptance, to the present moment experience.
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Counting Meditation
Sometimes it can be difficult to just sit and notice the sensations of your breath. One way to strengthen your mindfulness muscle is to do a counting meditation.
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Health Education
Standing workstation- What you need to know MAYO CLINIC
If you're using a standing workstation, you've already made a move that might improve your health. Research has linked sitting for long periods with health problems, including obesity and metabolic syndrome
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Knee Problems NIH
The symptoms of your knee problem depend on the type of injury or disorder. However,
most knee problems cause pain and may limit your ability to move your knee.
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2022 Telework - Prioritize Health and Wellness
Many people are accustomed to teleworking, while others are
experiencing it for the first time.
Students all over the world are engaging in new learning formats and
environments
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Stretch
Face and Neck Stretch Webinar
Face and Neck Stretch
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Standing Stretch Webinar
Standing Stretch
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September
Meditation
Body Scan
If you are like many people, you probably feel as if you live more in your head than in your body. Through a body scan meditation
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Body Breathing
Belly breathing can go by a number of different names, including diaphragmatic breathing,
abdominal breathing, deep breathing, or paced respiration
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Gratitude
Gratitude
is the appreciation of what is valuable and meaningful
to oneself
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Health Education
Gratitude - Health Education Webinar
Appreciation of what is valuable and meaningful to oneself —and a general state of thankfulness and appreciation.
Click Here
Stretch
October
Meditation
Grounding: The Earth Elements Meditation
Grounding settles you in the body firmly attached to the Earth. Feel your feet, enliven the senses - feeding the senses helps train the nervous system to default to bliss!
October 10th, 12-12:30 pm ET
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October 10th, 12-12:30 pm ET
Going with the Flow: The Water Element Meditation
As water takes on the form of its container, we also are given opportunities to adapt, to evolve, to welcome what is without rejection, without judgement.
October 24th, 12-12:30 pm ET
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October 24th, 12-12:30 pm ET
STAYING WITH THE HEAT: THE FIRE ELEMENT MEDITATION
Wouldn’t it be wonderful to be able to stay in the heat of necessary, but difficult conversations, the heat of being with a loved one in trying times, the heat of facing hard news?
October 28th
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October 28th
Health Education
Self-Care Basics
Self-care is caring for yourself. It consists of becoming an informed healthcare consumer – knowing how to take charge of your health. Self-care doesn’t involve memorizing complex medical terms or conditions.
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Stretch
Upper Body Stretch
Be Active Adults Tip Sheet; Guide to Good Posture; Office Exercise
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Lower Body Stretch
Tight Hip Flexors; Stretching American Family Doctor; Stretching focus on flexibility; Three Stretches
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November
Meditation
Flying with the Wind Element
Wind or vāyu, characterized by movement, as close to us as our every breath, moves, breathes and circulates
November 4th, 12-12:30 pm ET
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November 4th, 12-12:30 pm ET
Expansion with the Space Element
Each of the elements becomes less and less dense, from Earth to Water to Fire to Wind, culminating in Space the most diffuse of all!
November 14th, 12-12:30 pm ET
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November 14th, 12-12:30 pm ET
From Earth to Space: The Five Elements
Each of the elements becomes less and less dense, from Earth to Water to Fire to Wind, culminating in Space the most diffuse of all!
November 18th, 12-12:30pm
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November 18th, 12-12:30pm
Health Education
Stretch
Face and Neck Stretch Webinar
Face and Neck Stretch
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Standing Stretch Webinar
Standing Stretch
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December
Meditation
Stretch
Health Education
Heartfelt Desire: Saying Yes to LIfe
Feeling into your energetic heart center, what emerges? What makes you say Yes to life? What puts a sparkle in your eyes, a lilt in your step, a fire in your belly?
Dec. 2nd, 12-12:30 pm ET
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Dec. 2nd, 12-12:30 pm ET
Intention: Saying Yes to Now
What would you like to experience because of today’s practice? Intention brings mission or calling down to a bite-sized morsel.
December 5th , 12-12:30 pm ET
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December 5th , 12-12:30 pm ET
Inner Resource: Place of Ease
Your personal toolkit for resilience includes Inner Resource, that embodied experience of ANY AMOUNT of ease or well-being.
December 16th ,12-12:30 pm ET
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December 16th ,12-12:30 pm ET