Tuesday, November 4, 2014

Meditation and Mindfulness: Online Resources

Online Resources for Meditation
Listen to our very own Leslie Smith Frank guide you through a meditation practice including awareness of breath, breathing, and sensation:

Other online resources
UCLA Mindful Awareness Research Center http://marc.ucla.edu/body.cfm?id=22
Meditation:  An Introduction - US Dept of Health and Human Services  http://nccam.nih.gov/health/meditation/overview.htm

Headspace -  free guided practices and animated videos  www.headspace.com

What is meditation?  Click here to learn more!

Want to participate in a guided mindfulness and meditation practice on our Longmeadow campus? Click here to learn more!

Guided Mindfulness and Meditation Practice

Guided Mindfulness and Meditation Practice
For Students, Faculty and Staff
Tuesdays 44:05-:05-4:35 p.m.
Thursday 12:05-12:35 p.m.
Spiritual Reflection Room - basement of Hatch Library

You're invited to drop in and experience a meditation practice that is simple, powerful and judgment free.  Whether you are a beginner, experienced or just curious, this taste of meditation could be just right for you.

Mindfulness meditation meets us where we are, as we are, and allows us to cultivate friendliness and openness to what is actually happening in our lives.  Mindfulness practice has been shown to enhance concentration, emotional balance, memory, and physical well-being.

Leslie Smith Frank, adjunct professor, will guide a brief sitting practice, then facilitate talk and exploration.
Sponsored by Bay Path University Health and Wellness

For more information contact Leslie at lsmithfrank@baypath.edu

Want to learn more about meditation?  Click here
Want to try meditation but can't make it to one of these sessions?  
Try following along on one of our online guided meditations

What is Meditation?

What is Meditation?

Meditation is a state of awake, alert awareness.  It is a way of being, rather than an act of doing.

There are many approaches to meditation, including concentrating on a particular object or word, bringing to mind a place or situation that gives ease or peace ( also called visualization), or noticing what is actually happening from moment to moment in the body, mind and senses.

Meditation of all kinds can support us in slowing down, noticing the busy-ness of the mind, and stilling the body.  While people may think that meditating properly means stopping all thought, this is a myth.  Its just not possible to stop the mind from producing thoughts.  So meditation helps us become more aware of the thoughts and see how they come and go, and also how we get involved and interested in some thoughts.  Meditation practices encourage us in training the attention back to the present moment when we realize that the attention has been pulled into the past or the future.  We can come to see that the present moment is the least stressful moment.

Why Meditate?
Meditation reduces stress and burnout
Meditation enhances concentration, memory and ability to learn
Meditation supports the creation of harmonious, loving relationships with ourselves and others
Meditation improves creativity and problem-solving skills
Meditation decreases depression, anxiety, insomnia and loneliness              (www. meditate.org)

Meditation is not:
Loss of mental or physical control
Trying harder
Tricks and techniques

Guidelines to meditation
1.     begin by committing to 2 minutes a day
2.     choosing a time and  quiet place where you won’t be interrupted
3.     choosing a focus for your attention - it could be the breath, sensations in the body, a word, or sounds
4.     sitting in a way that is comfortable, stable and alert
5.     setting a timer
6.     for two minutes ( eventually longer!) notice the sensations of breath ( or your focal object)
7.     when the mind wanders (and it will!) gently, kindly return attention to feeling the breath coming and going

Some campus resources on the Longmeadow campus
Spiritual Reflection Room located in the library, open the same hours as Hatch Library.  This space is to be used for meditation, prayer, or other quiet reflection.

Tuesday, September 9, 2014

2014 Carpe Diem Dash Race Route

Bay Path University
5K Carpe Diem Dash
Race Route

RACE START: Bay Path University Main Entrance
Cross Longmeadow and run east on Greenacre
LEFT on Fairfield
RIGHT on Hopkins
RIGHT on Lynnwood
LEFT on Williams
LEFT on Grassy Gutter
LEFT on Bliss
LEFT on Cross
RIGHT on Hopkins Place
Cross Longmeadow Street
LEFT on Longmeadow Street sidewalk
RACE FINISH at top of Bay Path University Main Entrance

*There will be volunteers on the course directing you where to turn

**There will be water stations at the 1 and 2 mile markers

Tuesday, April 15, 2014

Rock the End of the Semester

It's that time of the year when the end is near but the "to-do" list seems unbearable.
Find 15 or 20 minutes and a quiet space to make a plan so you can rock the end of your semester.


End of Semester Assignments
Write down all your major assignments on one sheet of paper.  Then, break each assignment into more manageable steps with concrete due dates.  This will help you avoid the "all-nighter cram" on a paper or project.  Give each segment of the project 100 percent of your attention, rather than trying to do many things at once.  After you finish each project, take a few minutes to celebrate your accomplishment.  Perhaps go for a walk, watch a funny video, or anything else you enjoy.  Then, direct your attention to the next task.
Here's a document that will help you organize your assignments

End of Semester Planning
Remember way back in January when you set an academic goal such as making Dean's List or achieving a certain GPA?  Well, now is the final push to make that goal a reality.  Review your current progress in each course and what you need to do to earn your goal final grade.  Then, make a plan and get after it!
Be sure to chunk your final projects and exams into smaller manageable tasks.  Rather than pulling an all-nighter the night before, tackle one or two chapters a night for example.  Not only will you and your body thank you, but your grades will as well!
Here's a document that will help you examine your current and goal final grades

Check out the Bay Path Health and Wellness Department online resources.  New resources will be posted daily so be sure to visit us often!

Facebook: BPCwellness
Twitter: @BPCwellness
Pinterest: BPCwellness
Instagram: BPCwellness

Sunday, February 2, 2014

Change up your Cardio: Rowing

Over time, our body becomes more and more efficient at our exercise routines.  Change it up to continue seeing great results, and challenging your system.

Today's Cardio Topic: Rowing

Bay Path College has a rowing machine in the fitness center.  Stop in and check it out!

Rowing Benefits
Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.
  • Low-impact (easy on the knees and ankles)
  • High calorie burner (because it uses so many muscle groups)
  • Great for joint health (joints move through a wide range of motion)
  • Upper body (completes the stroke)
  • Lower body (the legs initiate the drive)
  • Works the back and abs too!
  • Superb aerobic fitness (great for cardiovascular fitness)
  • Relieves Stress (for overall health and well-being)
  • Source: Concept 2 Rowing
Rowing Basics (content from Concept 2 Rowing)
The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:
The Recovery (Phase 1)
  • Extend your arms until they straighten.
  • Lean your upper body forward to the one o'clock position.
  • Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is at the one o'clock position—shoulders in front of hips.
  • Shins are vertical and not compressed beyond the perpendicular.
  • Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
  • With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
  • As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
  • Legs are extended and handle is held lightly at your lower ribs.
  • Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
  • Head is in a neutral position.
  • Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.