Free your Mind: Aromatherapy and Mindfulness Meditation

Chestnut Hill CollegeHealth Services

Stressed out?

Long-term stress can cause:

-Weight gain -Getting sick more often-Bad mood / temper-Anxiety and panic attacks-Headaches-Difficulty concentrating / poor memory-Upset stomach-Poor sleep-Heart attack and stroke

Stress is all around. So what can we do about it?

• We cannot prevent stressful moments from happening.

• We CAN decide how we will react to stress.

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Your Do-It-Yourself Relaxation Kit:

• Chamomile Tea• Almonds and Blueberries• Mindfulness Meditation• Aromatherapy • Eye Pillow

Mindfulness: Live in the Moment

Be aware.Be present.

Be exactly where you are.Experience all the sensations of right now.

An Exercise: A cup of tea

Mindfulness: Live in the Moment

Mindful Meditation• Be aware and present in the moment• Short, easy breathing practices• Focus on your breathing to quiet the mind• Take a moment for yourself to relax • Can be used any time of the day

Mindfulness Meditation Practice

An Exercise: Three BreathsDr. Michael Baime, Penn Center for Mindfulness

As soon as he rings the bell:• Close your eyes or look down at the floor• Listen closely• Try to take it seriously

Mindfulness Meditation Practice

An Exercise: 3-minute guided sitting meditationDr. Michael Baime, Penn Center for Mindfulness

First 30 seconds: Notice what is happening right now in the mind and body

Next 2 minutes: Bring attention to the breath and moment to moment sensations

Last 30 seconds: Return to the sense of your whole body

Where to find more information

• Audio: Guided Mindfulness Meditation (Jon Kabat-Zinn)– Borrow 4 CDs for free from Health Services– Upload from CD to iTunes and mp3 player

• Classes: Penn Program for Mindfulness (Michael Baime) http://www.pennmedicine.org/stress/

• Book: Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (Jon Kabat-Zinn)

Aromatherapy

Lavender• Calms the nervous system• Relieves anxiety• Lifts mood• Promotes deeper, more peaceful sleep

Make Your Own Eye Pillow

1. Place about 3/4 cup of dry rice into a snack size resealable bag. Seal it closed.

2. Place about 1 teaspoon of dried lavender blossoms into tea bag. Tuck the flap inside.

3. Place the snack bag and tea bag into clean, low cut sock.

4. Apply sticky velcro to sock cuff and seal it closed.

5. Apply to eyes, lie down, breathe, and relax!

Make Your Own Eye Pillow

• Can be placed in refrigerator for cooling effect•Care of eye pillow: – Machine wash sock after periodic use (remove

contents prior to washing)– Keep rice away from moisture. Replace rice if it

gets wet.– Replace lavender when it loses its aroma. Try

other scents such as peppermint for a more awakening sensation.

“If you don't like something change it; if you can't change it, change the way you think about it.” -Mary Engelbreit

“There is more to life than increasing its speed.” -Mohandas K. Gandhi

“Life moves pretty fast. If you don't stop and look once in awhile, you could miss it.” -Ferris Bueller