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Mindfulness Meditation Class

Mindfulness Meditation: the art of seeing clearly what is happening and how we are relating to it.
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Mindfulness Meditation Class

Mindfulness Meditation: the art of seeing clearly what is happening and how we are relating to it.
Whole Family health is now offering an intimate 6-week Mindfulness Meditation Class where we explore the healing power of present moment awareness and acceptance. In a cozy, warm room for 6 participants, you will receive intimate, personalized one-on-one instruction focusing on developing different Meditation techniques, mindful movement, deep­-relaxation. and self-compassion.

Monday Evenings, 6:00 pm – ­7:00 pm
Jan 9 – Feb 13
Space is limited, to register please contact 780 756 7736 or info@wholefamilyhealth.ca

Cost: $150
Registration must be paid up front to reserve spot it in class. 

*Registration limited to 6 participants per class series. Intimate, personalized instruction.

Contact us now to register: 780-756-7736

What causes us to feel overwhelmed and pressure in life, is not our busy lives or any other external factor, but how we are navigating these circumstances. Join us for a 6week mindfulness meditation program – which will teach you how to relax, center and reboot in your hectic life. During the session you will be taught various meditation techniques to incorporate into your daily life as well as how to find space in your day to be still and quiet. Mindfulness has been proven to alleviate the side effects of physical pain, mental discomfort as well as emotional distress. It is a simple and accessible practice to be used by anyone at anytime.

Culminating the knowledge of Vipassanā meditation and the evidence based approach of mindfulness-based stress reduction, this class offers a unique wealth of information and training that creates great space for cultivating deep healing and higher awareness within yourself.

Join us for our 6­-week series, Mindfulness Meditation, where we will work with formal practices of sitting, body scan, and guided self­-compassion Meditations. A series of classes intended to support healing and well­-being with limited space; be sure to reserve your spot today.

This series will be instructed by Kat Boehm, Yoga and Pilates Certified Teacher who has studied Mindfulness Meditation practices and Yoga Philosophy and Cecil Horwitz, founder and clinical director of Whole Family Health who is Harvard trained in the field of Mind Body Medicine.

What is Mindfulness Meditation and what are the benefits?

Mindfulness Meditation is defined as: present moment awareness with non-­judgmental attention. It has been proven to be a great support for the natural busyness of our lives, as well as to create space for difficult emotions and thoughts. When we are not living fully in the moment as it is, we are reacting to life, instead of being engaged with it. Mindfulness has the capacity to teach us how to slow down, pause and respond to what life is presenting.

In this series of classes we will explore simple but effective meditations that will enhance our ability to live life fully, no matter what is happening. Some call it mindfulness; it is also known as mindfulness-based stress reduction, awareness, or meditation. There are active and passive forms, and they are virtually accessible to anyone – that’s right, we can all do it!

Anxiety, stress, depression, exhaustion, and irritability all decrease with regular sessions of meditation. Memory improves, reaction times become faster, mental and physical stamina increase, thinking becomes clearer, sleep improves, blood pressure lowers, which all leads to fewer doctors visits; the benefits to mindfulness meditation are endless!

If you are interested to learn more about how mindfulness meditation can help reduce the physical and mental impact of stress on your life, contact us today!

Mindfulness Meditation Class: Self­-Compassion and Presence

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Mindfulness Meditation Class: Self­-Compassion and Presence

Want a moment of calm? Who doesn’t! Let’s face it, we are getting busier, doing more for others and less for ourselves. But, there is a way to create a moment of calm in your busy week, that’s right just for yourself. (more…)

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Mindfulness Meditation Class: Self­-Compassion and Presence

Want a moment of calm? Who doesn’t! Let’s face it, we are getting busier, doing more for others and less for ourselves. But, there is a way to create a moment of calm in your busy week, that’s right just for yourself. (more…)

Anxiety Risking our Health and Happiness Part 3: Five Strategies for Coping with Anxiety and Stress

I know it may seem hard to believe but I am not always the most calm and collected individual, anxiety can hit me like a ton of bricks and trust me it can be hard to come out of. Here are some strategies that I’ve learned to help me cope:

  1. Regular Exercise
    This helps me to expel that extra pent up energy that can often turn into anxious type feelings. I’m not saying that you have to run five miles a day, but scheduling at least 30-60 min three times a week of moderate to intermediate physical activity will quell over whelming feelings of anxiety and stress. Plus getting the blood pumping and body moving enhances the release of endorphins which helps us feel happy.  Exercise also, benefits self-esteem by seeing physical results that may include less body fat, increased stamina, and muscle tone.
  2. Proper Eating Habits
    I know that if I let myself get too hungry I am not a happy camper (some people call it hangry) Therefore, it is important to be eating regular meals everyday in order to stabilize blood sugar. When blood sugar becomes too low it causes stress to the brain and can lead to anxiety becoming worse. This is because the body is not getting nutrients into the blood stream.

    The types of food that you put into your body also have an effect on anxiety. Feel good meals should include:
    -Foods high in Tryptophan (precursor to serotonin): Turkey, chicken, banana, oats, cheese, soy, nuts, and sesame seeds.
    – Vitamin B rich foods/supplements: Beef, chicken, pork, eggs, leafy greens, legumes, rice, oranges/citrus fruits, nuts, and whole grains
    -Omega 3 rich foods/supplements: Chia seeds, flax seeds/oil, salmon, tuna, lake trout, mackerel, sardines, and anchovies
    –  Foods high in Protein (stimulates production of norepinephrine and dopamine): Greek yogurt, lentils, beans, soy, nuts, cheese, eggs, and meat

    Foods that should be avoided that increase anxiety include:
    -Caffeinated and alcoholic drinks: both lead to dehydration, which increases chances of anxiety. Caffeine also suppresses brain serotonin and as we know this is a feel good hormone.
    -Foods high in sugar: The initial reaction to sugar may feel good at first but as the body releases insulin to counter balance that rush the body and mind are left feeling tired and in a low mood.
    -Processed foods (meats, high fat dairy, fried foods) A UK study found that people who consumed processed foods regularly were more prone to anxiety and depression (source).

  3. Breathing Exercises
    Sometimes I let my day get away from me and realize that I have not been taking full breaths and wonder why all of a sudden I’m feeling overwhelmed? Therefore I’ve been trying to make a conscious effort to take a few deep breaths every 30 min to help my mind and body feel more at ease.  Deep breathing gets more oxygen into our body that stimulates our calm at rest state of being also known as the Parasympathetic nervous system. Shallow breaths stimulate our fight or flight response or our sympathetic nervous system thus making us feel anxious and overwhelmed.
    One particularly easy breathing technique I like and can be done anywhere at anytime is called “Equal Breathing” Start by inhaling through your nose and count to four and be conscious that you are moving the air all the way down (your abdomen should inflate if you are doing it right) and then exhale through your nose for a count of four. I like to do this 2-3 times in a row to really get myself in a calmer state.
  4. Me Time
    Schedule at least thirty minutes to an hour to your own downtime every week is also important when managing anxiety and stress. Relishing in the things you like to do will help you to feel happy and grounded. These things can be as simple as taking a bath, reading a book, or listening to your favourite music.  Invest time in yourself, because you are worth it!
  5. Acupuncture
    As stated in my previous blogs regarding anxiety, acupuncture helps to reduce stress hormones in the body.  This is essential for the body to get to its state of rest and relaxation by inducing the parasympathetic nervous system to go into action. Another added bonus to acupuncture is that it can be counted as me time! How often do we get to just lay back and relax for 45 minutes without the world buzzing around us? When coming in for anxiety treatments, I suggest starting off with weekly appointments to monitor how you are coping and if things are going well then we taper the treatments off to twice a month then to once a month.

If you have any questions about how acupuncture and Chinese medicine can help your stress and anxiety, please do not hesitate to contact us today!

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