Morphing Mind

Here are a few of the Zentangle tiles done in our adult's class. Visit https://padlet.com/MorphingMind/participants-artworks-4ey10bpqdakfqzct to view more of such works done by our participants.

Do you struggle with getting a good night's sleep? You're not alone. Sleep disturbance can impact our physical, mental, and emotional health, leading to a decrease in overall wellbeing.

Fortunately, there are many approaches to addressing sleep disturbance, one of which is mindfulness-based stress reduction (MBSR). MBSR is a structured meditation program that has been gaining popularity in recent years as a way to reduce stress and improve overall wellbeing.

A systematic review conducted by Nicole Y. Winbush, MD, Cynthia R. Gross, PhD, and Mary Jo Kreitzer, PhD, RN in 2007, examined the effects of MBSR on sleep disturbance. The review found that MBSR was associated with significant improvements in sleep quality, sleep duration, and insomnia symptoms. Individuals who participated in MBSR reported falling asleep more quickly, staying asleep longer, and feeling more rested upon waking.

If you are struggling with sleep problems, particularly those who also experience high levels of stress and anxiety, MBSR may be a promising intervention for you. However, it's important to note that MBSR is just one approach to addressing sleep disturbance, and it may not be the right approach for everyone. Other interventions that have been shown to be effective include cognitive-behavioral therapy for insomnia (CBT-I), sleep hygiene education, and medication. Talk to your healthcare provider to determine the best approach for your individual needs.

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Here are a few of the Zentangle tiles done in our children's class. Visit https://padlet.com/MorphingMind/participants-artworks-4ey10bpqdakfqzct to view more of such works done by our participants.

Have you ever felt stressed or anxious in your daily life? Are you looking for an effective and accessible way to promote your well-being? If so, then you might be interested in a recent study on the benefits of short mindfulness-based practices, “A real-world application of short mindfulness-based practices: a review and reflection of the literature and a practical proposition for an effortless mindful lifestyle”.

The study, conducted by J. Barton Cunningham and colleagues, involved 214 participants who completed a two-week intervention program consisting of six short mindfulness practices. The results showed that participants who completed the mindfulness-based intervention reported significant reductions in perceived stress, anxiety, and depression compared to those in the relaxation control group or the waitlist control group.

These findings suggest that short mindfulness-based practices can be an effective way to promote well-being in real-world settings. By incorporating these practices into your daily routine, you may be able to experience reduced stress and increased mindfulness, self-compassion, and positive affect.

If you're interested in incorporating short mindfulness-based practices into your daily routine, join our community. With consistent practice, you may be able to experience the benefits of mindfulness and promote your overall well-being.

Here are a few of the Zentangle tiles done in our mental wellness workshop. Visit https://padlet.com/MorphingMind/participants-artworks-4ey10bpqdakfqzct to view more of such works done by our participants.

Do you work in health care and want to reduce stress and improve your well-being? If so, you might be interested in learning about mindfulness and how it can help you in your work setting.

Mindfulness is a skill that involves paying attention to the present moment with openness and curiosity. It can help you cope with challenging situations, communicate better, focus more, and empathize more. You can learn mindfulness through practices such as meditation, breathing exercises, body scans, or mindful walking.

A study by Lyddy et al. explored how health professionals who attended a mindfulness training program used and perceived mindfulness practices at work. They found that the participants varied in how they adopted and integrated mindfulness practices into their daily routines. Some of the factors that influenced their practice were time, space, peer support, personal motivation, and work demands. The study also provided some insights into how to design and implement effective mindfulness training programs for health care settings.

If you want to learn more about how mindfulness can benefit you and your work environment, you can join our community and the programs we offer and start practicing mindfulness today.

Here are a few of the Zentangle tiles done in our practicum class. Visit https://padlet.com/MorphingMind/participants-artworks-4ey10bpqdakfqzct to view more of such works done by our participants.

Are you struggling to maintain healthy habits while working?

A pilot study published by Kristin A. Horan and Maija B. Taylor in 2018 found that using mindfulness and self-compassion practices in a workplace intervention can lead to significant improvements in health behaviors, such as exercise, nutrition, and sleep.

The study involved 25 participants who received an eight-week mindfulness-based intervention consisting of guided mindfulness meditation and self-compassion practices. The results showed that the intervention group reported significant improvements in self-compassion, mindfulness, and health behaviors compared to the control group.

If you want to improve your health while at work, consider incorporating mindfulness and self-compassion practices into your routine. These practices can help you manage stress, improve self-awareness, and develop self-compassion, leading to positive changes in your health behaviors.

Don't wait to start prioritizing your health. Try incorporating mindfulness and self-compassion practices into your daily routine and see the positive changes for yourself!

Are you an employer looking to improve the health and wellness of your employees?

Introducing a worksite mindfulness-based multi-component intervention that has been proven effective in improving lifestyle behaviors among employees. In a randomized controlled trial conducted in the Netherlands, 257 employees from two organizations were assigned to either the intervention group or the control group.

The intervention group received eight weekly group sessions that included mindfulness exercises, health education, and behavioral strategies to improve physical activity, dietary intake, and sleep quality. On the other hand, the control group received a minimal intervention that included an e-booklet on healthy lifestyle and a pedometer.

The study found that the intervention group had significantly higher levels of physical activity, fruit intake, vegetable intake, and sleep quality than the control group at post-intervention and 6-month follow-up. The intervention group also had significantly higher levels of mindfulness, vitality, work engagement, and productivity than the control group at both time points. The study also explored the potential mediators and moderators of the intervention effects and found that the intervention effects on physical activity and sleep quality were partially mediated by mindfulness, while the intervention effects on dietary intake were moderated by baseline dietary intake.

If you want to improve the health and well-being of your employees, consider implementing worksite mindfulness-based multi-component intervention that has been shown to be effective in promoting healthier lifestyle behaviors. Find out more by joining our portal.

Bringing Mindfulness to the Workplace, by Kimberly Schaufenbuel, Program Director, UNC Executive Development, Kenan-Flagler Business School

Mindfulness practices have gained widespread popularity in recent years due to their potential to promote well-being and reduce stress. These practices involve paying attention to the present moment in a non-judgmental way, and can include meditation, breathing exercises, and body awareness techniques.

But can mindfulness be useful in the workplace? According to Kimberly Schaufenbuel, the answer is a resounding yes.?

In the article “Bringing Mindfulness to the Workplace”, Schaufenbuel begins by outlining the various benefits of mindfulness in the workplace, including increased focus, productivity, and job satisfaction. She notes that mindfulness can also help reduce stress and anxiety, which can have significant health and economic impacts on employees and organizations. Studies have shown that mindfulness practices can improve immune function, lower blood pressure, and reduce symptoms of depression and anxiety.

Schaufenbuel goes on to describe different ways that mindfulness practices can be integrated into the workplace, such as mindfulness training programs, creating a mindful office environment, and promoting mindfulness in meetings and communication. The author emphasizes the importance of leadership support in creating a culture of mindfulness in the workplace.

The article also addresses common misconceptions about mindfulness, such as the belief that it is only for spiritual or religious purposes. The author clarifies that mindfulness is a secular practice that can benefit anyone, regardless of their beliefs.

In conclusion, "Bringing Mindfulness to the Workplace" highlights the potential benefits of mindfulness practices in the workplace, and offers practical tips for integrating these practices into daily work routines. By promoting mindfulness and well-being, organizations can create a more positive and productive work environment for their employees.

Our next monthly Hands-on Zentangle Art Zoom session is coming up!

Join us online on 11 March, Saturday, 10 AM, for a round of relaxing Zentangle Art Workshop!

Please prepare 1 black ink pen (preferably pigment or gel ink), a 2B pencil, a cotton bud or tortillon, blank paper (for practice), and a 9cm x 9cm square paper.

Register for FREE
https://us02web.zoom.us/meeting/register/tZIsdu6ppzgtGtAh9Dy-6TiDEXJWVx7P13Us

Check out the Zentangle community participants. https://padlet.com/MorphingMind/participants-artworks-4ey10bpqdakfqzct