Meditation as a Tool for Healing

meditation and yoga

Meditation as a Tool for Health

At times life is chaotic, stressful and noisy. Luckily, there is a self-care tool available to use that can help calm the chaos of everyday. Additionally, this tool can help improve your health! This tool is meditation, also known as mindfulness activities or quiet reflection. Oftentimes when we quiet our minds, we are better able to cope with our everyday lives, during high-stress times, and even improve our overall health.

What is Meditation?

Meditation has many forms, but all forms have four main elements: a quiet space, feeling comfortable, a focal word or image, and allowing our minds to let go. For hundreds and hundreds of years, meditation has been used for increasing calmness and relaxation, coping with and healing illness, and enhancing our well-being. We can see how meditation has increased in popularity over the past five years; the number of people using meditation and meditation techniques has grown by 5%-15%.

Looking for Meditation How To?

When we look around the internet, there are many different articles and videos about how to meditate, much like the 15 Minute Healing Meditation: You Are Your Own Healer / Mindful Movement. Unified Caring Association (UCA) has a variety of meditation videos to help our members start and maintain a self-care routine that includes meditation. Our list includes videos and audio files that are uplifting and positive, relaxing and rejuvenating, as well as for healing and physical health.

Yoga and Meditation Videos

How does it help with our health?

Stress can increase our heart rates, blood pressure, breathing and more. It is harmful if the stress is experienced over a longer period of time. Our adrenal glands become taxed and “…overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs.” (Harvard Health Publishing) Recently, health studies have shown that meditation has beneficial effects in combating stress, thus preventing adrenal gland “burnout.” Meditation is a way to be productive while your attention is focused inwards. This self care induces more relaxation. “Meditation is thought to work via its effects on the sympathetic nervous system, which increases heart rate, breathing and blood pressure during times of stress.  “It will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self, says Burke Lennihan, a registered nurse who teaches meditation at the Harvard University Center for Wellness. (Harvard Health Publishing)

Results from research on meditation and the brain have been published and reviewed for years now. Benefits of meditation, or quieting the mind, are “…now being confirmed with fMRI and EEG instruments. The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions.” (Harvard Health Publishing) This reduced activity allows for creativity and problem solving to dominate without overtaxing the mind. (a.k.a. it basically becomes effortless and allows for new solutions to present themselves.)

Moving Meditation

One form of mindfulness or meditation is yoga. Most of us are familiar with yoga from the numerous studios dotting the streets and the even more videos online. Unified Caring Association also has a select list of videos to help members with their mental and physical health. An example is the YouTube video “Yoga for Complete Beginners” that blends the two ideas of yoga and meditation seamlessly. In this video, we are walked through a 20 minute meditation yoga combination that gets the body moving while the mind becomes restful.

Yoga

If you are looking forward to reading more about Unified Caring Association and other caring acts, check out our other blogs: Volunteering for Health, It all Starts with Self-Care, and Monitoring Health with Biofeedback. Or visit our website to check out our Caring News, membership benefits, and other healthcare tools! Would you like more? Follow us on Instagram, Tumblr, Pinterest, and Twitter!

Dancing for Happiness

Dancing for Happiness
Nietzsche dancing quote

Nothing evokes a feeling of dancing like the natural rhythm of a heart beat and the sway of the trees. We often have a natural inclination towards rhythm and music. We can see this in the unconscious swaying in a crowd during a moving piece of music, or when small children clap their hands when they are listening to music they like. This unconscious and spontaneous response relates to a human need for connection and expression of emotions, specifically happiness.

Unified Caring Association (UCA) celebrates different techniques and tools for developing and improving emotional intelligence and communication. Much like Moonbeam Feeling Packs, or the caring apps found on our website to help grow caring children and teens, music and dancing can help people express emotions. Almost every culture around the world has some form of music and dance. It has been “…discovered that people of different cultures react emotionally in the same way when listening to different types of music.” (Jennifer Delgado) Dancing and music help us communicate in social networks and are also useful for our mental and physical health. According to recent studies, a key to happiness is found through dancing.

And a 1-2-3-4

Psychologists at the University of Örebro tracked a group of teenagers who suffered from social and mental difficulties. Half of the group was asked to join a dance class that met twice a week; the rest continued with their daily routines. After two years, the psychologists found that the group that attended dance classes had less stress or anxiety and felt happier

This was backed up by another study conducted at the University of Derby. These psychologists worked with those suffering from depression. This group received “salsa” lessons for nine weeks. After only four weeks, improvements began to appear. After finishing the course, participants said they had less negative thoughts as well as improved concentration and a greater sense of calm, peace and tranquility.

Dance is an excellent therapeutic resource and has a positive effect on our lives. Australian researchers from Deakin University conducted an interview of 1,000 people. They found that the people who were dancing were feeling happier, more satisfied with their lives, relationships and health. Additionally, these people who incorporated dance into their lives were more easily able to achieve their goals.

Still need more to convince you? There is another report of psychologists at the University of New York, who discovered similar effects in children. 120 children, ages 2-5 years old, were exposed to different types of sound stimuli. Some of these stimuli were rhythmic and others were completely arrhythmic. The children that heard the rhythmic sounds followed the rhythms with body movement and showed more positive emotions and felt happier. If we take all four of these studies and put them together, we have a strong case for having a tendency to move to the beat of the music, and that dancing helps us feel happier.

The Science as to Why Dancing Improves Happiness.

While dancing, our brain releases feel-good endorphins that help us feel comfortable, relaxed, like we are having fun and are empowered. “Music and dance do not only activate the sensory and motor circuits of our brain, but also the pleasure centers.” (Jennifer Delgado) We at UCA agree with neuroscientists at Columbia University who claim that when we move along with a rhythm, positivity is amplified. 

Our bodies also respond to dancing in positive ways. As we move, our muscles relax, allowing us to sink further into the music and dance. Our bodies can easily release tension built up during the day. Our bodies become happier and more fluid in their functions, as well as more resilient to the daily activities.

Dancing is not just all about us and our brains. It is also a way to connect with others as much as connect with yourself. Dancing allows us to “…share experiences and meet new people, which has a very positive effect on our mental health.” (Jennifer Delgado

If we are to do something each week to help promote our happiness, we can dance. Dance in your kitchen, go to tango classes, or turn up some fun tunes and jump around with your kids! All of these will help your mind and body feel better and promote a happier connection with others.

Would you like to read more about UCA caring resources? We have other blogs on Mental Strength, How Can Mindfulness Help Us Solve Problems, and Moonbeam for Emotions! If your would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, and Twitter!

Caring Cookbook

Caring Cookbook
cooking poem

Most of us love to cook with care. We gently wash the produce, plucking leaves off mint for tea, or even the act of folding whipped cream into a rich chocolate mousse bring joy into the world. With the holiday season in full swing, most of us are taking up our spatulas and pans to create scrumptious meals for ourselves and those we love. Just one trick to overcome… when will we have the time to cook a feast?! Unified Caring Association (UCA) has a solution for you! We have just put together a cookbook titled Care to Cook: Casually & Quickly. This cookbook is filled with caring recipes that are simple to make and delicious to eat!

Care to Cook Casually & Quickly

Our Goal

Nutrition is important for everyone, and can be overlooked in our busy lives. We want to  help people in our caring community plan meals to be healthier. This cookbook was created with those of us who are strapped for time. (Think about people who work two to three jobs, have families and have no time to dilly dally. Yet, they love home cooked food that is  flavorful and a delight to the pallet.) This cookbook is designed to provide recipes that are uncomplicated, yet delicious. Unified Caring Association members have access to this cookbook under the benefits tab for nutrition. AND soon to come, UCA will have a printed copy available for purchase in the Caring Community Store for all who visit to buy!

The Layout

At the beginning of the cookbook there is a short introduction and index. It is here that we can find suggestions for substitute for butter, salt, and more. Also there are suggestions for appreciation and gratitude for the food we eat. Following this is a nifty cheat-sheet for cooking times that are needed for produce, meat, poultry, etc. This sheet comes in handy at any point during a cooking adventure! Now we get into the index proper. We see a list of a variety of entrees, appetizers, desserts, and more. We just start to practically drool when we read over these recipes, and know that our caring cooks will too!

Taking a Sweet Sneak Peek

Below is a preview of one of the recipes that is in our caring cookbook, Care to Cook: Casually & Quickly. Try these candied pecans as a fun thank you holiday gift for those you care about. Whether they are your family, friends, or coworkers, they are sure to enjoy the gift given with kindness.

Candied Pecans

Whether you are heading to a party or just getting home from a long day at work, these recipes are a great way to take care of yourself and the ones you care for. We are glad to have this caring cookbook to help fuel our caring community. With the nutrition and TLC that comes from our food, we can continue sharing caring around the world.

Would you like to read more about Unified Caring Association? Caring Connection 24-7, UCA & Scholarships, How to Improve the World By Caring, and It All Starts With Self-Care are just some of our other blogs that are wonderful, quick reads. Or, check out our website to read more about Unified Caring Association memberships, caring communities, our Caring Challenge and more! We also love connecting with our followers on social media (Instagram, Tumblr, Pinterest, and Twitter) to share caring throughout the week!

Discouragement is a Queue For Something New

Discouragement is a Queue For Something New

We at Unified Caring Association (UCA) are no strangers to the chaos of life. Sometimes the chaos is overwhelming and we get lost in a sea of “things-to-do” while the world seems to be against us. Fear not, because there are ways to simplify your life through organization, mindfulness and self-care routines. 

A Caring Journey

While reading an article on https://simonsinek.com/, we were moved by the author’s (Kristen Hadeed) journey from realization to caring acts that helped them out of their slump. It all started when Kristen was at work, feeling frustrated and discouraged before a big, long team meeting. The first thing she did was to be honest about how she was feeling when asked. “I told everyone how I truly felt without sugarcoating any part of it.”

What Kristen experienced was an incredible blossoming of support via the team listening. We often forget that our peers, family and friends are here to support us with caring thoughts and acts. Kristen painted the image perfectly when she recounted that “[her] team listened. They hugged me. They helped me make sense of my feelings. They validated them.” Kristen has a super team because they took the caring two steps further. “They owned their part in what led to me feeling the way I did. They came together and created a plan to move us forward.”

Dealing With Discouraging Moments… 

Discouragement is something we all can encounter in our lives. What we do in those moments makes all the difference. Below are some suggestions that Kristen Hadeed used to achieve success in dealing with her discouragement.

Journaling

Taking the time to reflect on your day and feelings brings clarity. This clairity helps us become more in tune with our emotions (i.e. helps build emotional intelligence). “I was able to pinpoint how I was feeling last week and what was causing it.” (Kristen Hadeed)

Honesty

Being honest with others and yourself is crucial. If something is causing you to feel negative and down, one of the worst things you can do is minimize it. Stuffing feelings inside like a turkey on Thanksgiving is one of the most tragic things you can do when feeling discouraged. We can all related to Kristen when she writes, “If you pretend your feelings don’t exist and sweep them under the rug, they’ll continue to build and build and build. Eventually you’ll explode, and when you do, it won’t be pretty.” If you are honest with yourself and those around you, you are able to let go of the negative emotions, build a plan, and begin self-care efforts. Remember, no one can help you if they are not getting any communication from you. People are not mind readers.  As Kristen expressed above, her team created a caring support net for her and helped her develop a plan to dispel the discouragement.

Answers Can Come From All Around

To tie into honesty and communication, solutions can come from more than one place. We can find some within ourselves, from the people we know, or even researching online. “When we’re emotional, we’re usually not logical. When we’re too close to the problem, we’re usually not able to see a clear path forward…You invite people in, you give them a chance to make a difference, and you build trust by showing that you’re human. Asking for help is courageous.” (Kristen Hadeed) 

Reprioritize and Organize

Taking caring action is the next step. One reason we can feel discouraged is because we are over-extended. Setting up your to-do lists in sections with labels for the level of importance and how time sensitive they are. If the task is not crucial, it can wait until later. There is nothing wrong with hitting that pause button and picking that task up later. Better yet, maybe there is a way to share or delegate the task out to get it off your plate completely!

Practice Gratitude

Reflecting on how many good things happen each day is a quick and easy way to alleviate stress and get rid of discouragement. Kristen lists around ten things she is thankful for before starting the day. We can also can do this at night in the form of a gratitude journal. If ten seems to be a bit much, start with three and build from there. The consistent flood of gratitude will help reset your brain, wiring it to be more open and positive.

Refuel To Reset

Think about what energizes you. What things do you love to do that bring out your best attitude? These are different for each person. For some it is dancing, or painting, and for some others it could be meditating in a quiet forest. What ever  refuels you will help reset your emotions and energize you to maintain the caring actions that prevent discouragement.

We all get discouraged at times, but what we do in those moments is key to our success. Taking time admit and express our feelings honestly give us space to take time to build a self-care plan, act on it, and reset our minds (and lives). I  addition to our blogs, we at UCA have many tools for our UCA members to help assess their personal well-being, and build a self-care routine that will help maintain positivity and success in their lives.

We love sharing UCA caring news and resources, research, and caring acts in our community through our website and blogs. Or would like to receive more Unified Caring Association caring notes throughout the week? Follow us on: Instagram, Tumblr, Pinterest, and Twitter! We are looking forward to sharing more with you, our caring community!

Investing in Green Spaces

Henry David Thoreau

As quoted above, Henry David Thoreau says so much about the caring link between nature and its effects upon us. In previous blogs we we wrote about how connecting with nature can help reduce stress and help us get grounded while helping us promote our happiness. We have recently noticed a green, growing trend of incorporating nature and gardens into city planning. This excites us and we are all for more greenery in our lives!

NYC’s Rain Gardens

New York City has been a leader in ‘going green’ for awhile now. Recently the city has commissioned a major expansion to their official Green Infrastructure Program. This expansion is to include curbside rain gardens in areas like Brooklyn, the Bronx and Queens. These uniquely designed gardens will “…absorb millions of gallons of stormwater each time it rains, beautifying neighborhoods, improving the health of our waterways and making the city more resilient in the face of global warming.” (https://www1.nyc.gov/office-of-the-mayor/news/406-19/city-doubles-size-largest-green-infrastructure-program-nation-making-nyc-more-resilient-to) More than 9,000 curbside rain gardens are under construction in New York City! This will help prevent flooding when it rains in addition to reducing the Combined Sewer Overflows that often flow into local NYC waterways in upwards numbers of 500 million gallons per year. This reduced overflow will help protect and improve the  health of the local tributaries and that of NY Harbor.

Curb garden
NYC Department of Design and Construction

This is a wonderful idea to help bring green spaces to New York City since more than 70% of the city is paved with impervious surfaces. Often water gets absorbed into the ground and dispersed. But this cannot happen very well if the surfaces are paved. This means that impervious surfaces and massive amounts of water tend to create problems with flooding since the water has very few places to go. (Although it would be fun to race popsicle-stick boats down the full gutters along the street, but it becomes a bit more dangerous when the water goes past our ankles!) “More than 70 percent of New York City’s land mass is covered by an impervious surface… Curbside rain gardens help to soften the city’s landscape and allow the stormwater to be naturally absorbed into the ground, therefore reducing flooding that can impact roadways, homes and businesses.” (https://www1.nyc.gov/office-of-the-mayor/news/406-19/city-doubles-size-largest-green-infrastructure-program-nation-making-nyc-more-resilient-to)

There is an additional benefit to these curbside rain gardens. The areas where these gardens are being created have a smaller tree count and often a higher reported rate of young people with asthma. “The increased tree canopy and vegetation created through the addition of the rain gardens will help to improve air quality, provide shade during hot summer months, and beautify the neighborhoods.” (https://www1.nyc.gov/office-of-the-mayor/news/406-19/city-doubles-size-largest-green-infrastructure-program-nation-making-nyc-more-resilient-to) This is fantastic! But we still have one question that is lingering in our minds… What is a ‘curbside rain garden?’

What is a Curbside Rain Garden?

Curbside Rain Gardens are built along the street in city sidewalks to prevent the loss of street parking. Think a planter box set into the ground, only there is no bottom to the box per-say. The curbside rain gardens in New York City will entail a 5 foot deep hole into the ground. This hole is filled with alternating layers of engineered soil and stones. These layers of stones and soil will contain void spaces that will allow storage of stormwater and the subsequent natural drainage of that water. There are curb cuts to allow for water to flow into the garden to naturally water the plants. These curbside gardens are “…engineered in a way that will allow them to manage up to 2,500 gallons each during a storm… [and] designed so that all the stormwater is absorbed in less than 48 hours.” (https://www1.nyc.gov/office-of-the-mayor/news/406-19/city-doubles-size-largest-green-infrastructure-program-nation-making-nyc-more-resilient-to) The addition of well chosen plants and foliage will assist the drainage and add air purifying beauty to the community!

Curbside Garden infographic

Green Vertical Gardens are a growing trend for cities around the world.

Curbside Rain Gardens are just one way that cities are embracing the use of greenery in their city planning. Another trend that seems to be sprouting up around the world is vertical gardens. A vertical garden is where the plants and flowers are growing in a planter on the wall that often spanse most if not the whole wall space. Engineers and architects have been using this concept to create beautiful and lush cities and neighborhoods.

Most consider the Italian architect Stfano Boeri to be one of the fathers of green high-rises. In 2014 the Bosco Verticale in Milan, Italy won the International Highrise Award. And he is currently working on a “Forest City” in Liuzhou, China near the banks of the Liuyang River. Upon completion in 2020 this 175-hectare city with 300,000 residents will have homes, shops, offices, etc. that echo the hillsides near it to be a lush and green thriving city. “At the same time, this green metropolis will be home to at least 40,000 trees, shrubs, flowers, and hundreds of different plant species, soon becoming a vibrant, wild oasis for insects, bees, and birds.” (https://www.smart-magazine.com/vertical-gardens/) With the prevalent greenery in the city, air quality will increase and the overall noise of the city will be reduced.

plans for vert garden
Designs for Bosco Verticale in Milan, Italy.
Milan Vert Garden
Bosco Verticale

Other ways we see vertical gardens is in Mexico City, USA. In Mexico City there are vertical gardens in the forms of pillars along the highways. These “…gardens are an innovative way of beautifying urban spaces, and absorbing CO2, heat, and city noise.” (https://www.goodnewsnetwork.org/city-is-converting-highway-pillars-into-vertical-gardens-to-clean-the-air/) The garden’s irrigation system is self-sufficient by collecting rainwater, ensuring that the plants are well maintained. Additionally, the plants that grow on the pillars are chosen for their urban benefit of having low water consumption and high resilience. This process and selection is similar to those in other regions and cities. What is unique in the case of Mexico City is that the materials that make up the planters for the vertical gardens are made entirely out of recycled plastics. This makes this vertical garden sustainable and green in more than one way! 

CLICK HERE to check out the short video on Mexico City’s vertical gardens!

We at UCA are happy to see these green trends sprouting up around the world! Whether you are gardening in your backyard or driving down the street, having plants around helps reduce stress, anxiety and promotes productivity. All of these are good things to help us become more successful people that can help fill the world with more caring.

If you would like to read more blogs, Unified Caring Association has more blogs like ‘R’ is for Reforestation, A UCA Member’s Personal Well-Being Journey, and Starting Steps to Self-Care. Or if you would like a dose of caring and cheer in your day? Follow us on Pinterest, Tumblr, Twitter, and Instagram!

It’s Going to be a Sunny Day… UCA & Love for the Elderly Work Together to Spread Cheer.

sunshine

Twitter-It’s-going-to-be-a-sunny-day…UCA-Sunshine-Box-work-together-to-spread-some-cheer.

Unified Caring Association (UCA) helps spread caring, kindness and cheer in our communities. What can brighten the day more than a special surprise delivered to you or a loved one?! UCA recently teamed up with Love for the Elderly to deliver Sunshine Boxes to help brighten the day for the elderly with the delivery of gifts to them.

Sunshine Boxes is the creation of a 501c3 non-profit organization called Love for the Elderly that began in 2016. They have been sending treasured gifts ever since. In the latest box delivery, these care packages were delivered by youth ambassadors to seniors in nursing homes in Arizona. Oftentimes, the seniors who live in the homes feel isolated and lonely. These cheerful boxes contain fun, cute, and silly items to bring about smiles and joy. Some examples of items that might be included in these boxes are neon smiley face stress balls, yellow bandanas emoji pens (of course smiley face ones!), and various other yellow and positive themed items.

Sunshine-Box

We are in love with these, and recently sponsored the delivery of the Sunshine Boxes! Included in this delivery was a Moonbeam Feeling Pack (includes cards and book) for each senior! We heard back and were moved by the stories. The big smiles and long conversations that are held with the elderly who receive the Sunshine Boxes warm our hearts. This is what we see as love and caring for the elderly. 

Moonbeam-deck-of-cards

There are so many more UCA activities, caring communities, and ways of sharing caring. Read more on our blogs, or follow us on social media (Instagram, Tumblr, Pinterest, and Twitter) to catch up on a daily dose of care!

5 Tips That Help Better Our Lives.

If we search the internet, magazines, and television shows we often find the theme to be how to improve aspects of ourselves and our lives, a.k.a. tips for better health. It is safe to say, we often search for answers and ways to improve our lives. Not just the lives of those we know and love, but our own lives too. Below we have a handful of answers to help with our continued practices.

1.) Practice Mindfulness- Unified Caring Association’s recent blogs on mindfulness and meditation are a great resource on this. When we quiet our thoughts, we allow our minds the freedom to be creative, solve problems, and heal.

2.) Be Positive- Positivity is self-generating. We hear and experience kind acts and how they are passed along, like holding the door open for someone who in turn picks up another person’s wallet that has dropped. Think about the 2002 movie Pay It Forward, and how one kind act generated a large movement that expanded beyond the initial town.

3.) Be Kind- Kindness is often linked with positivity, and is self-generating as well. However, being kind allows for the opportunity to receive positivity. Also, being kind applies to yourself as well.  We can be hard on ourselves and kindness allows for the space, love, and patience we often overlook. If you are looking for a simple way to promote kindness in your day, check out UCA’s Caring Challenge for daily caring and kind acts.

4.) Show Gratitude- Gratitude can be shown in so many ways. We recently uploaded a blog about sharing gratitude through the gift of time and saying thank you. But there are many other ways that we can show gratitude to become better at it. One way can be by bringing a treat for your team such as cookies, fruits, etc. Another way to start recognising and brainstorming ways to show gratitude is writing down 3-5 things we are grateful for each day as a review for that day. The more consistent we are when doing this, the better we become at recognising and showing our gratitude.

5.)Smile- The most simple and tangible way to better our lives is to smile more. Smiling not only uses less muscles in our faces, it often subconsciously makes us happier. If we try to incorporate smiling in our days we will feel better and doing the four other suggestions above becomes more natural.

These five options are a great way to begin reviewing and practicing ways to better our health and lives. Once we incorporate these tips, we begin to experience the freedom of a more successful and stress-free lifestyle. We become more creative and experience more happiness in the moments we come across each and every day.

Would you like to read more about gratitude, mindfulness, how to promote better health, and Unified Caring Association? Read our other blogs and visit us at our Unified Caring Association website to learn more about caring and caring acts. We are happy you are here, and to share our experiences with you. Thank you from the Unified Caring Association Team!

Unified Caring Association- Pinterest Thankful oday to promote better health!

Meditation: A Tool for Self-Care

Life is chaotic and noisy at times, and we all can get stressed out from this. What self-care tool is available to use that can help calm the chaos? Meditation or quiet-reflection. Often times when we quiet our minds we are better able to cope with our everyday lives and during high-stress times, and even improve our health over all.

Stress from everyday life can affect our mental and physical health. It can increase our heart rates, blood pressure, increase our rate of breathing, and more. If the stress is experienced over a longer time period, our adrenal glands become taxed and “…overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs.” (https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-) More recently, health studies have shown that meditation has beneficial effects in combating stress. Meditation is a proactive activity where your attention is focused inwards, inducing more relaxation. “Meditation is thought to work via its effects on the sympathetic nervous system, which increases heart rate, breathing, and blood pressure during times of stress. …’it will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self,’ says Burke Lennihan, a registered nurse who teaches meditation at the Harvard University Center for Wellness.” (https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-)

Results from research on meditation and the brain have been published and reviewed for years now. Benefits of meditation, or quieting the mind, are“…now being confirmed with fMRI and EEG instruments. The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions. (https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#39f4a1431465) This reduced activity allows for creativity and problem solving to dominate without overtaxing the mind. (a.k.a. it basically becomes effortless and allows for new solutions to present themselves.)

Once our minds become quieter we are able to become more focused, creative, and resilient. Want to know how to get started? Unified Caring Association has many different meditations tools available for its members for any time of day. Some of these are:

Type of MeditationExample
Uplifting & PositiveAffirmations & Meditations: Healing Body and Mind Spirit
Breathing Makes Everything Better
Relax and Breathe
Relaxation & RejuvenationHealing Spirit: Guided Meditation for Relaxation, Anxiety, Depression, Self Acceptance
Healing
Louise Hay-Assisting in your own healing
Exercise Made Easy
Happier in 5 Minutes- Laughter Yoga
Sleep Better TonightGuided Sleep Meditation for Insomnia (Sleep, Relaxation, Calm you Mind)

If you are looking forward to reading more about Unified Caring Association and other caring acts, check out our other blogs: Caring Connection 24-7, It all Starts with Self-Care, Caring Through the Gift of Time, and Unified Caring Association-Your Life is What We Care About. Or visit our website to check out our Caring News, membership benefits, and other healthcare tools!

It All Starts With Self-Care.

One of the first things we can do to care for others is to care for ourselves. It is really difficult to be of service to others if you are not caring for yourself. This feeling is like standing up with one leg buckling beneath you. Self-care is a pillar we can build upon, and Unified Caring Association has many tools to promote and aid in self-care health.

The UCA website has a section under Member Benefits that has resources for self-care. There is a wonderfully easy and insightful self-assessment tool we created to help you learn where you are strong and where you might need to improve to be healthier and happier. There is also access to the Personal Well Being Survey™ designed by the HeartMath Institute. This survey gives you an idea of your stress management techniques and general level of your well-being at the current moment. Once you have an idea of where you are now, it is easier to decide on tools for where you would like to be heading next.

Our Unified Caring Association website provides links to resources that provide fitness and nutrition tools for our members to enjoy. (Keep an eye open for those membership discounts on these types of products!). Another part of self-care is the the health of your mind. Unified Caring Association has a portion of it’s self-care resource section dedicated to many kinds of meditation and mindfulness activities. These tools help you relax and feel rejuvenated, find inner peace, and support your inner healing. All of these can help inspire and spur you on with your new healthier lifestyle choices and much more! Wheew, so many resources to help you take care of yourself!

Earlier we mentioned it is important to take care of yourself so you can take care of others as well. So why is this so important? “Self-care means paying attention to and supporting one’s own physical and mental health … But, it’s also one of the first things to fall by the wayside in times of stress, especially for those who are primary caregivers.”

(https://www.health.harvard.edu/blog/self-care-4-ways-nourish-body-soul-2017111612736) Self-care is important so that you can continue to be effective and energetic in all aspects of your lives, including taking care of your self-esteem, self-efficacy, maintaining and building relationships with friends and family, and so much more.

Once you have taken steps to care for yourself, caring for others becomes easier and more sustainable because you have more band-width, energy, and fortitude to care for others. We love to see people diving into self-care, because it means that there are  more caring acts happening in the world. We can all agree that more caring and positivity in the world is a great thing!

Want to read up on more ideas to promote caring acts? Check out our Caring Challenge Recap and check out our other blogs like Caring Through the Gift of Time.

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