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:
https://soundcloud.com/bpuhw/ 

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!

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:

Exercises

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.

Click here for information about Guided Mindfulness and Meditation on our Longmeadow campus

Click here for onlineresources and guided meditations

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

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.

HERE'S TWO RESOURCES THAT MIGHT BE HELPFUL

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

OTHER RESOURCES

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

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.

Sun Salutations

Sun Salutations are a great way to wake your body up, rejuvenate yourself during the day, or relax before bed.  This series of 12 steps incorporates your whole body in movement.  Move through them at a pace that feels good to you and enjoy!

Be sure to save the image to your mobile device or print it out and post it in your room for quick and easy reference.

Source: http://www.healthytimesblog.com/2011/05/sun-salutations-best-way-to-begin-your-day/

Smart Shopping for Veggies and Fruit

Getting your fruits and veggies doesn't have to break the bank.  Consider these smart shopping tips from the USDA. Save the image to your mobile phone and have it handy next time you are in the grocery store.

Seafood Pocket Guide from Seafood Watch

The Monterey Bay Aquarium Seafood Watch program helps consumers and businesses make choices for healthy oceans. Our "Best Choices" are abundant, well managed and fished or farmed in environmentally friendly ways. Seafood to "Avoid" are overfished and/or fished or farmed in ways that harm other marine life or the environment. 

Check out the handy pocket guide below.  Viewing on a mobile device?  Screen shot the guide for reference next time you are at a restaurant or in  grocery store.

Inspirational Playlist

Music has an incredible power to impact us in a variety of ways.
Download an inspiring playlist, put on your headphones, and enjoy!

Need an idea, here's one of our favorites:

• Stronger (What Doesn’t Kill You) – Kelly Clarkson
• Don’t Stop Believing – Journey
• Ain’t No Mountain High Enough – Marvin Gaye & Tammi Terrell
• Skyscraper – Demi Lovato
• It’s My Life – Bon Jovi
• Beautiful – Christina Aguilera
• Where is the Love? – Black Eyed Peas
• We are the Champions – Queen
• Not Afraid – Eminem
• Walking on Sunshine – Katrina and the Waves
• Human – The Killers
• Remember the Name – Fort Minor
• What a Feeling – Irene Cara
• Imagine – John Lennon
• Don’t Worry be Happy – Bobby McFerrin
• Here Comes the Sun – The Beatles
• Beautiful Day – U2
• Stand By Me ~ Ben E. King
• What a Wonderful World –  Louis Armstrong

Still looking for other ideas?  Check out 8 Tracks which has free music playlists

Sample Questions To Ask Someone About Their Job

Grow your professional network: Start by asking someone about their job

Why?  70% of all jobs come from your network.  By focusing on strengthening your professional network you may secure a position a great position, be supported to grow professionally, or be exposed to new opportunities.

Use any of these questions and add any of your own that you feel are relevant and helpful for learning about this field and position. You may also think of additional questions while you are speaking with this person. These are just a jumping off point. Ask what you are curious about knowing.

• How did your education prepare you for this position?
• What position did you start in?
• What personality traits and skills are important for this career?
• What are your work responsibilities?
• Please describe a typical day.
• Please explain your work schedule (how many hours worked per week, weekends, nights, etc.)
• What do you like about your position?
• What is challenging about your position?
• What are the personal rewards of this opportunity?
• What are the advancement and growth opportunities in this field?
• What other organizations hire people in this field?
• What are the trends for the future in this field?
• How competitive is it to get into this field?
• Can you recommend anyone else I could speak with in another organization about this field?

This content is provided by:

Bay Path College Sullivan Career and Life Planning Center

Email: career@baypath.edu

Phone: 413.565.1013  

Eat Well: Snack Bar Basics

Whether you woke up late or have a packed day, there will likely be a morning when you don't even have 5 minutes to whip up a quick breakfast.  Reach into your cupboard and grab a snack bar, but be confident you are picking one that is well balanced.  With hundreds of options, that might be a tougher task then you think. 

But wait, I thought snack bars were "bad"?

We often think of food as good or bad.  However, it is much more complex than that.  

Are there better options for breakfast than snack bars?  Absolutely!  

Can some snack bars be a better option than a doughnut, sugary cereal, or no breakfast? Absolutely!

 

Check out the basics below from Web MD

 

4 Keys to a better bar:

1. Does it have at least 3 grams of fiber?
2. Does it have at least 5 grams of protein?
3. Does it contain less than 35% calories from sugar?
4. How much total fat and saturated fat does it contain?

Web MD's recommendations:

• Clif Bars
• Odwalla Bars
• Power Bar Harvest
• Luna Bars
• Nature Valley Crunchy Granola Bars
• Quaker Oatmeal Breakfast Squares
• Quaker Chewy Trial Mix Granola Bars

Click here to read the full article at WebMD.com

Eat Well: Grabbing Breakfast on Campus

Live on campus?  Stop by the dining hall or cafe on your way to class.


Blake Dining Commons
open for breakfast
weekdays: 7:30 a.m. - 11:00 a.m.
weekends: 10:30 a.m.-1:00 p.m.

Suggested options

• consider making a yogurt parfait
• try one of Anne's famous omelets
• whole wheat toast, fruit, and peanut butter
• scrambled eggs with veggies

Carpe Diem Cafe
open for breakfast
weekdays starting at 9:00 a.m.
weekends at 7:00 a.m. when Saturday classes are scheduled (otherwise 9:00 a.m.)

How to Build a Perfect Smoothie

Smoothies can be a healthy, convenient and portable option for breakfast.  Skip the pre-packaged ones or the ones at fast-food restaurants as they are often loaded with processed ingredients.  Instead, throw some of your favorite fruits and veggies into a blender, and enjoy!

You don't need hundreds of recipes.  Just focus on the building blocks and get creative!

Spring 2014 Drop-In Fitness Class Schedule