April is National Stress Awareness Month

Americans are stressed. We stress about our jobs, the economy, our health, global warming, and pretty much everything. According to the American Psychological Association, "more than 75% of adult Americans report experiencing stress at levels that exceed what they define as healthy."

What's more, our stress is worrying our kids, too. More than 80% of children of stressed parents know that their parents are stressed and are bothered by it. And though we know we need to be doing a better job at managing our stress, most of us say that we don't have the time or don't know how. (APA's "Stress in America Study")

Welcome to April, National Stress Awareness Month! Here at Mindful Hands, we are devoted to helping you live a gentler life, including providing resources to help you manage your stress. Gary Goodwin, of The Inner Arts Center, is our in-house stress management expert. In addition to running the monthly "Stress Reduction for Busy People," Gary offers these techniques for "on the fly" relaxation:

On-the-fly relaxation techniques are numerous, and in most ways, more effective than one or two meditation sessions per day. These regular world techniques are totally portable, invisible to others, and simple to work in.

• Deep Breathing - Four or five cycles of breathing in, down to the belly and out really takes the edge off.


• Sensory Mindfulness - Tune gently away from your thoughts and feelings and listenn to the sounds around you for a few seconds. Repeat for 30 seconds or up to a few minutes.


• Calming Imagery - Bring to your mind’s eye any image that strikes you as calming (your last vacation, a favorite pet, etc.). Hold onto the image or make it more vivid for a minute or two. Feel the greater calm.

No cross-legged position required for any of these. No seclusion necessary. Invisible to everyone else but you know what really is going on. You are de-stressing, when you need it, within your regular life, all on the fly.

To learn more relaxation techniques, attend Gary's free monthly workgroup: Stress Reduction for Busy People and read more about relaxation techniques at his blog: Stress Reduction for Busy People.

Be Still, Boost Brain

There's new evidence from a study conducted by Massachusetts General Hospital that suggests that mindfulness and relaxation exercises can boost brain power. Participants in the study engaged in mindfulness-based stress reduction exercises that included guided imagery and stretching. Even as little as 30 minutes a day of mindfulness practice can have positive results in the areas of learning, memory, and emotional well-being.

The study was reported in the Washington Post and you can read more about it here.

Get a jump on National Stress Awareness Month in April and start your meditation practice now!

Pledge to go Car Free on Sept. 22!

September 22 is International Car Free Day. Celebrations are happening in more than 1,500 cities in 40 countries as people all over the world pledge to go car free for just one day. Imagine: one day a year with no traffic congestion; breathable, cleaner air; reduced reliance on gasoline; and a greener earth. And you can help to make it happen.

Try a day off from your car and see just how liberating it can be. You can make a real difference for the environment by choosing to walk, cycle, use public transit, or telework for just one day. Pledge to go car free (or car-lite) on September 22 and participate in celebrations and contests in your city or region.

In the DC-metro area, pledge to go car free and be entered in a raffle to win fabulous prizes. You can enter even if you're already car free. To learn more and to make your pledge, click here

Shops and restaurants across the DC-area are offering special promotions to those who take the car free pledge. At Mindful Hands, just say "I'm car free today!" and receive 15% off your total purchase!

To find other activities and celebrations in your area, check out the International Car Free Day website.

Pledge to Go Car Free!

Peaceful Sleep, Peaceful Dreams

According to the National Sleep Foundation, nearly 60% of Americans typically do not get a good night's sleep. Sleep deprivation can lead to ill-health, poor decision-making, and depression. If you're finding it difficult to fall asleep, stay asleep, or you don't feel refreshed when you wake up, then try some of these tips for healthy sleep:

(1) Try to go to bed at the same time every day. A regular schedule helps to maintain your body's natural circadian rhythm, important for good sleep. Try to wake up at the same time everyday, too.

(2) Create a sleep-inducing environment. Take your computer, television, exercise equipment, and other electronics out of the bedroom. Keep your room comfortable and quiet.

(3) Exercise regularly, but finish your exercise at least 3 hours before going to bed.

(4) Avoid consuming caffeine, nicotine, and alcohol close to bedtime.

(5) A relaxing bedtime ritual can be especially helpful. Turn off the television, computer, or other electronic device at least an hour before going to bed. Then soak in a hot tub, read a book, or listen to soothing music while drifting off to sleep.

More tips for healthy sleeping and other sleep topics can be found at the website for the National Sleep Foundation.

The Ten Virtues of Incense

Lighting a stick or two of incense in the evenings is an easy way to relax and refresh yourself after a hard day's work. Some of you incense afficianados may already be familiar with these "virtues of incense." However for those of you who aren't, I thought our version - updated for a contemporary audience - might be of interest. Enjoy!

The Ten Virtues Of Incense

• heightens your awareness
• refreshes mind and body
• purifies the environment
• increases alertness
• is a companion in solitude
• used everyday, it harms no one
• does not change with age
• when it is plentiful, one never tires of it
• when there is little, it is still enough
• brings a moment of peace amidst a weary world

These virtues were originally compiled in the 16th century. We've slightly updated them for contemporary times but they remain as true today as they were then.

Just Relax!

Feeling stressed? Who isn't these days? April is Stress Awareness Month. According to WebMd.com, a certain amount of stress in one's life is normal. Too much stress, however, can lead to headaches, stomachaches, insomnia, depression, a weakened immune system, and other serious health problems.

One of the easiest ways to maintain a healthy lifestyle is to learn how to relax. Simple changes in your lifestyle can often be the best cures for stress. Here are some suggestions:

• Turn off the television and listen to peaceful music instead.
• Add a water fountain in your living room or bedroom. The sound of gently burbling water can be quite soothing.
• Soak in a warm tub. Add lavender essential oils for a particularly refreshing experience. The scent of lavender is known for its calming qualities.
• Take a walk in a park. Surrounding yourself with nature acts as a counter-balance to weekdays overloaded with cars, computers, and other man-made contrivances. Nature is healing.
• Start a meditation practice. Even five minutes a day can have a profound impact on your stress levels.

In Alexandria, two recurring events can help you start on the road to relaxation:

The first is Dona Witten's guided meditations for healing and relaxation. Dona uses guided relaxation exercises and calming contemplations to help you learn to cope with stress and anxiety. She offers her relaxation workshops at Mindful Hands on the first Saturday of every month.

Also on the first Saturday of the month, Historic Christchurch offers a Labyrinth Walk, from 9:30am to 12:30pm. Labyrinths have been used for many centuries as tools for meditation, contemplation, and relaxation. I've walked the labyrinth myself at Christchurch and it is, surprisingly, profoundly invigorating as well as deeply relaxing. Certainly a great way to start your weeked free from stress!

As Ovid once said: "Take a rest; a field that has rested gives a bountiful crop."

Why Wait? Meditate!

Why Wait? Meditate! Meditation techniques have been practiced for thousands of years in all countries and cultures. And the number of people engaging in meditation is steadily increasing. According to TIME Magazine, in a cover story published in 2003 on the health benefits of meditation, “ten million American adults now say they practice some form of meditation regularly, twice as many as a decade ago.” Meditation has been credited with many health and wellness benefits, including relieving stress, anxiety, and depression. A recent study has found that meditation can even increase brain size.

There are many different meditation techniques that are used for a variety of purposes. Some of the most popular techniques are: guided meditation, walking meditation, breath-awareness, and concentration (or calm-abiding) meditation. Whichever method you choose, meditation as a daily or weekly practice can help “calm your mind, relax your body, and soothe your spirit.” So, why wait? Meditate!

(sources: Harvard University Gazette, CNN.com, TIME Magazine) -->