How to Meditate Properly, LEGACIES Health Tip

At the LEGACIES clinic, we are often asked “how exactly can I meditate to reduce stress?”.  Maybe you’ve heard about the benefits, but really just didn’t know where to begin.  We’ve gone to the experts and have this simple and effective article to get you started…

Where can I mediate?  You can meditate almost anywhere — on the bus, at work, in a waiting room, in your living room — and for as long or as short a time as you wish. Meditation can involve sitting, walking or doing exercises such as yoga or tai chi.

There’s no right or wrong way to meditate. In fact, there are many different ways of practicing meditation, so try several to find one that suits you.

There is also no right or wrong meditation experience or outcome. Don’t be concerned if your mind buzzes with thoughts, or if you don’t feel any different when you’re finished. Just keep practicing.

You will get better at it over time, which means that you’ll see the greatest benefit if you do it regularly. For example, you might schedule ten minutes every night before bed. You could also use meditation techniques whenever you are dealing with a particularly stressful or painful situation.

Meditation made even easier:

The essence of meditation is to focus your attention, so that “mental clutter” — everyday thoughts of work, chores or worries — fall away. This can bring a sense of calmness, peacefulness and balance, as well as new insights and clarity. In time, you may find that these results linger with you long after the meditation session has ended.

While the specifics may vary, most meditation sessions follow these basic steps:

1. For sitting meditation, find a comfortable position cross-legged on the floor (you may also sit in a chair with your feet flat on the floor) and back straight but relaxed.
2. Rest your hands in your lap, nesting palms up.
3. Partially close your eyes and relax your gaze by staring into the middle distance.

4. Choose a focal point to help direct your attention. This could be your breathing, a word that you repeat, physical sensations, a photograph of a beautiful setting or an image that you picture in your mind, such as light or water.
5. Begin by simply being aware of yourself breathing, and gradually relax your body.
6. Allow your mind to relax. Don’t try to empty your mind or push thoughts away. Just watch them come and go, and gently return your wandering attention to the focus of your meditation session.

Resources: 

• MayoClinic.com, Relaxation techniques: Learn ways to calm your stress
• MayoClinic.com, Meditation: Take a stress-reduction break wherever you are
• MeditationCenter.com
• Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., You: Staying Young
• Pfizer, More than medication

Post-holidays Weight Loss

Did you gain some weight these holidays?  Maybe your skinny jeans are fitting a bit tight and you’re now thinking of losing a few pounds?  Beware: taking weight loss to an extreme is never necessary.  Here are 5 simple tips from leading expert Erin Haslag, Board Certified Wellness Coach, to help you move forward and appreciate your body – giving you a chance to treat it better and better each day.

1.  Drink your water!  During the cooler winter months and the holidays we often forget to drink enough water. According to dietitians, a pang of hunger can often be your body requesting a glass of water. When you feel hungry, try to satiate your hunger with a glass of water. If you’re still feeling hungry 15-20 minutes later, have a small snack in the neighborhood of 150-200 calories.
2. Eliminate the holiday food groups.  Cut out cookies, candies and salty, savory treats. Snacks loaded with sugar, salt and refined carbohydrates are food groups that you try to avoid out of the holidays. These food groups can take a toll on your body in many ways, thus speeding up the aging process. As you leave the holidays behind, begin to integrate more whole foods and freshly prepared dishes. Local foods that are in season will give your body the best nutrients possible.
3. Eat your veggies!   Challenge yourself to hold off on treats until have met your veggie quota for the day. Try making a list of your favorite veggies, and finding creative ways to integrate them into your meals and snacks. Veggies will also help to fulfill your body’s need for water, and replace less-than-healthy snack options.
4. Ease your way back into exercise.   We can often get discouraged because we are trying to attack several areas at once when it comes to our health.  “When we fail to meet the high expectations we’ve set for ourselves we give up all together.  Take a progressive approach and slowly build back into your pre-holiday routine.”  Erin suggests that if you were at the gym 4-5 times a week before the holidays, you should be aiming for 2-3 days for the first few weeks of the new year.
5. Step off…the scale!   Sugar, salt and other holiday meals cause water retention, which can make you feel bloated, as well as causing the fluctuation in weight you experience after the holidays. If you’re feeling the “weight” of your transgressions, try staying off the scale for a week or two.  Instead, track your progress by how you feel – your energy levels, concentration and focus will improve significantly as you tackle re-setting your healthy habits.

low back pain

Did you know:

• Aging of the back begins before 30 for most people.
• Smokers are more likely to get back pain.
• If you’ve had a previous back injury, you are more likely to reinjure.
• More than 90% of low back pain has no specific cause.

Lets face it – a low back injury is painful.  But how you handle that pain is crucial.  Studies show that activity more than rest will help your injury recover faster.  Try to keep moving.  Aches and pains can linger even after you have returned to work.  Gradually return to your normal activities as you recover.  Seek the expert advice of your physician, massage therapist, or chiropractor to help control pain, speed recovery, and guide you to a full recovery.

FREE Lifting Ergonomics handout

Prevent a low back strain!  Read these simple tips on correct lifting ergonomics…  Look at what most people aren’t doing!  CLICK HERE for your free Lifting Ergonomic Handout.

Legacies Sports Massage & Chiropractic at BC Place Stadium

Legacies Sports Massage & Chiropractic will be joining the CFL BC lions and the MLS Vancouver Whitecaps as we move therapy support into the new BC Place Stadium, starting this Friday with the Lions game! It has been a great couple seasons at Empire Field, but we’re also very excited to be returning to our home stadium – with that new HD jumbo screen and retractable roof! Legacies Sports Massage & Chiropractic clinic has been providing essential sports therapy support to the BC Lions and the Vancouver Whitecaps since 2006.

And now to introduce Legacies’ official mascot…. (drum-roll please) … “Flex”

Legacies Sports Massage & Chiropractic mascot "Flex"

“Flex” will be appearing in our Weekly Health Tips, and will introduce new events coming to the clinic! Watch for him on our website and Facebook.

Legacies Sports Massage & Chiropractic mascot "Flex"

Thank-you to everyone who coined a name for this little guy this summer – some of the suggestions kept us laughing!

From all of us at Legacies Sports Massage & Chiropractic – thank-you for such a great summer and making Legacies your choice!