The Science of Gratitude

The Science of Gratitude

The rise of reality television, Instagram, Facebook, Twitter, TikTok, etc. facilitates an instantaneous connection between everyone with access to a smartphone. In the United States, it seems like that includes anyone over the age of 10. The amount of people “following” celebrities is absolutely staggering. Spending considerable time watching the ultra-wealthy leads to comparison, which ultimately leads to envy. Everyone knows the phrase, “Keeping up with the Joneses,” however, just a few decades ago, most people didn’t even realize how the wealthiest people lived. National surveys and research now show that social media negatively impacts mental health on a truly concerning level. Additionally, new data collected from a population-based study showed a 37% increase in the likelihood of significant depressive episodes among adolescents.[1]

 When we compare ourselves to others, we can never be content. This reality spans every aspect of our lives – looks, weight, height, income, possessions, careers, relationships, etc. Have you ever said to yourself, “If only I…?” Here’s something to consider, according to World Bank economist, Branko Milanovic, an individual that earns $34,000 annually is in the richest 1% globally. Moreover, the average family in the United States has over three times the income of those living in poverty in America, and almost 50 times that of the world’s most impoverished people.[2] It’s easy to take so much of what we have for granted. Food and shelter seem like merely an afterthought. It’s not to say that everyone doesn’t face challenges, obstacles and problems, however, if we honestly examine our lives – we are truly blessed.

So why are so many people unsatisfied or discontented with their lives? How can we learn to appreciate what we have? In recent years, universities began researching the “science of gratitude.” Interestingly, information obtained from numerous studies indicates that gratitude actually improves overall mental health. Thinking about the positive aspects of our lives as opposed to dwelling on the negative, shifts perspective and mindset. This isn’t to suggest that positive thinking cures clinical depression or serious phycological issues, but for many people, gratitude can potentially alter their state of mind.

Robert Emmons, a psychologist and scientific expert on gratitude, suggests that there are two components which comprise gratitude. First, an affirmation of goodness, and second, a recognition that sources of goodness are outside ourselves.[3] Several years ago, researchers at Indiana University conducted a study designed to measure the effects of gratitude on neural activity. The subjects were selected from a group of individuals beginning psychotherapy for anxiety and depression. One group participated in a gratitude writing intervention and the control group attended their regular therapy sessions. After three months, MRI data was collected from all participants. The brain activity of the gratitude writing subjects showed a greater neural sensitivity to gratitude. Additionally, even after three months, the subjects showed greater neural modulation in the medial prefrontal cortex.[4]  

You can download the study here.

At the University of California, research data suggests that participants who consciously focus on their blessings could experience emotional and interpersonal benefits.[5] In 2019, Harvard Health Publishing posted an article which condensed information from multiple gratitude studies – each study found that a positive mindset improved heart health. In one analysis, researchers examined over 8,000 people. The group that scored the highest on an optimism questionnaire had a 30% lower risk of developing heart disease.[6]

So, how can we cultivate gratitude?

1. Keep a journal. It’s nice to remind yourself that despite the day’s challenges, you have so much to be grateful for. Life is so busy, it’s easy to gloss over seemingly simple things, like food, shelter, electricity, health, family, friends, etc. Unfortunately, for a large percentage of the population, basic needs are not a given.

2. Be kind. When you treat everyone with respect, you send out positive energy. Your kindness might be the thing someone else is grateful for that day. Show appreciation for the kindness of others. Acknowledge and show gratitude for even the simple things.

3. Meditate. Meditation gives us a chance to find stillness. A simple five minute meditation can improve your state of mind. Gratitude Meditation is designed to help us reflect on things we are grateful for. Mindfulness Meditation helps us stay grounded in the present moment without judgement.

Practice gratitude, it’s a pathway to better mental and physical health. 

[1] Sherrell, Zia. “What to Know About Social Media and Mental Health.”  Medical News Today, 15 September 2021.

[2] Milanovic, Branko. The Haves and Have-Nots: A Brief and Idiosyncratic History of Global Inequality. Basic Books,

   2011.

[3] Emmons, Robert. Thanks!: How the New Science of Gratitude Can Make You Happier. Houghton Mifflin Harcourt,  

   2007. 

[4] Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The Effects of Gratitude

   Expression on Neural Activity. NeuroImage, 128, 1-10.

[5] Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of

  gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

[6] Tello, Monique. “A Positive Mindset Can Help Your Heart.” Harvard Health Publishing, 6 March 2019.

15-Second Meditation FAQ

In these 15 second videos I answered many of the FAQ's about meditation that we get all the time. Meditation has transformed my life in so many incredible ways! I love making it easy so that everyone will want to lower their stress & anxiety and feel present in the present moment 🧘‍♀️🌎

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3 Corporate Wellness Programs That Work

Choosing the best corporate wellness programs can be the difference between a happy, cohesive team and a less motivated one. They can also make a huge difference in productivity, and even save your company big time on healthcare costs, because prevention works! There are all kinds of trendy corporate wellness programs on offer these days, and many are wildly effective in making a difference for teams. That said, even among so many great options, some stand out more than the rest. Here are a few top wellness programs that WORK!

The Best Corporate Wellness Programs To Try With Your Team

1. On-Site Fitness Centers

In our ultra-busy lives, it can be hard to find the time to take a break for exercise - and that’s a bummer, because these breaks can provide a big boost to both happiness and productivity. Enter on-site fitness centers. These corporate wellness programs provide the opportunity for employees to break a sweat on their lunch breaks, work on projects on the treadmill, or bookend their workday with exercise without adding an extra errand into the mix.

Why They’re Great

Midday fitness breaks are great for the brain. Besides the fact that regular exercise is great for your overall health, it also packs a powerful punch for the mind. Taking 30 minute to an hour to remove yourself from your work enables you to come back refreshed with new ideas, joy, and energy. It can increase focus and help evaporate any stressors that were hindering creativity earlier in the day.

There’s also the fact that exercising with someone is an excellent bonding experience. If employees choose to hang out in the fitness center together (or even amp things up by creating a team fitness club or running club), that bond will extend beyond the workout and into the boardroom. Those team-like feelings will make it easier to work together on demanding projects and important ideas.

Provider To Try

Kinema Fitness is one of the most popular fitness corporate wellness program options, and for good reason. The company offers fitness center design and management, personal trainer options, and virtual wellness opportunities. Kinema is all about holistic wellness, so their focus extends beyond just the elliptical into ensuring that your employees are experiencing lifestyle, work, and relationship benefits from these fitness programs. Kinema’s virtual wellness options include at-home fitness classes, social experiences, and healthy cooking activities.

Companies That Love It

General Mills, Genentech, and Verizon have fantastic on-site gyms.

2. Meditation And Mindfulness

Meditation and mindfulness can fill an important role when it comes to workplace stress relief. More and more companies are encouraging employees to dive into mindfulness both in the office and at home. Whether it’s a team mindfulness challenge, daily morning meditation breaks, or group workshops, meditation at work is taking the lead in helping companies thrive.

Why It’s Great

Meditation at work helps reduce employees’ stress and anxiety, increases vitality, improves self-esteem, and heightens focus. Concentration, memory, creativity, and problem-solving skills are easier to tap into when you’re regularly meditating. Meditation also improves communication skills, which can forge a path for greater bonds between coworkers and easier conflict resolution. Of course, meditation is also known by experts as a great way to improve overall health and wellbeing by reducing stress.

For employers, all these benefits equate to increased productivity, improved response time, stronger memory, and deeper focus. Corporate meditation programs can lead to lower absentee rates and reduced employee burnout, as well as greater efficiency which can translate to higher profit. Of course, there’s also the fact that your employees will simply be happier! When you have a more positive work environment, your team will move through their days with a greater sense of purpose around what they do - which means higher drive and increased creativity.

Provider To Try

The Unplug corporate wellness program draws on the principles taught in the company’s top-rated meditation app to help your employees thrive. Unplug’s teachers can come to your office or lead sessions online. Unplug will set up a meditation challenge tailored specifically to your team on the Unplug app, so your employees can embark on healthy meditation habits together.

Unplug has created customized meditation corporate wellness programs for more than 150 companies to help create workplace cultures that your team will want to be part of. They can also provide alternate modalities like breathwork and sound baths depending on your company’s needs - the sky’s the limit.

Companies That Love It

Major companies like Morgan Stanley, the Ritz-Carlton, Google, and Paramount have offered meditation at work to great success.

3. Team Challenges For The Greater Good

When you tap into healthy competition to serve the greater good, everyone wins. Team fitness and wellness challenges for charity have the dual benefit of ramping up employee wellbeing while serving communities in need. They’re excellent corporate wellness program options.

Why They’re Great

Even when we know how beneficial it is, it can be hard to get motivated to exercise or make healthy choices. But when you bring the idea of helping someone else into the mix, motivation is much easier to find. When employees know that sticking to their healthy habits will make a difference in someone else’s life, they’re more likely to be committed - and to forge strong bonds with team members on the way to reaching these goals. This is a great antidote to historically low engagement on employee wellness programs, and it’s an especially helpful motivating factor right now, in an era when everyday challenges make it more difficult to stick to wellness routines. Helping a social cause as part of your corporate wellness program creates powerful intrinsic motivation.

Provider To Try

With Givhero, you can choose a cause and receive a custom digital system to help your employees track their goals. With customizable benchmarks and achievable results, your team will feel eager and encouraged. Because Givhero takes on the process, you’ll be able to automate your wellness program without excess strain on the company’s planning resources. Givhero helps your employees find their common connection over a shared desire to help others - and that connection will keep them focused on their goals.

Companies That Love It

Fitbit, Google, and Zappos are all well-known for their thriving wellness programs.

Learn more about the Unplug corporate wellness program HERE

The Best Virtual Guided Meditation Classes to Stay Calm During the Pandemic

We’re spending most of our time at home these days, but virtual guided meditation can help us stay centered. These amazing livestream meditation courses can help you access meditation teachers in all kinds of modalities - all without leaving the comfort of home. Tune into a live virtual guided meditation class to have the studio experience from your living room.

The Best Virtual Guided Meditation Classes To Livestream Your Daily Dose of Calm

1. Breathwork

Breathwork class begins with setting an intention. Then, your medication coach will guide you in a two-part deep breathing technique to release stress and resistance, allowing creativity and happiness to rush in. Breathwork helps calm the nervous system and release endorphins to help your body calm itself. It’s a great way to become present quickly, and works as something of a “reset” for the rest of your day. Research indicates that breathwork is believed to help improve our emotional state while decreasing stress. Perfect option for a busy day!

Sign Up: Breathwork Virtual Guided Meditation

2. Calm, Present, & Relaxed

This class offers the powerful impact of meditation in a speedy format without sacrificing effectiveness. Calm, Present & Relaxed offers a 30-minute version of Unplug’s classic course format. If you’re rushing through a busy day of doing, this is a perfect opportunity to squeeze in a break to just be, whether it’s on your lunch break or a quick midday detour to peace and quiet.

In this class, your meditation coach will guide you into the present moment as you practice breath and body awareness techniques. You’ll spend half an hour truly immersed in the moment, and developing a greater awareness of your physical self and bodily sensations. Why are you having a particularly stressful or agitated day today? Meditation teachers in this session can help you consider the root causes so you can move freely from them.

Short virtual guided meditations offer a break to decompress in the middle of your workday. You can let the pile-up of stress from the first half of your day evaporate, and let go of any tension from difficult meetings or conversations. This pause is a great way to refresh your mind so you can return to your work with rejuvenated creativity and focus. You might even be a more cheerful coworker for the rest of the day!

Sign up: Calm, Present & Relaxed Virtual Guided Meditation

3. Sound Baths

Sound baths feel exactly like they’re name - a soothing “bath” of sound frequencies to transport you away from the stressors of the everyday. This livestream will bathe your body in vibrational currents and treat the senses. These ancient instruments have been used for centuries.

Meditation coach Allison Bagg will lead you with breathwork before you dive into the experience of crystal singing bowls, gongs, and chimes.

Sound baths can help relieve stress, ease fatigue, and decrease depression symptoms. Tune into this class to release negative emotions and reset for the rest of your day - and of course, find plenty of relaxation.

Sign Up: Sound Bath Virtual Guided Meditation

4. Hypnosis for Stress Relief

Led by hypnotherapist Gina Hemmings, this virtual guided meditation will combine music and hypnosis to help rewire your subconscious mind for positivity. Gina will guide you into a state of deep relaxation to help break down past negative thought patterns, habits, and limiting beliefs. Hypnotherapy can help reduce stress, sadness, and anxiety, and can help reduce negative behaviors. Hypnosis can also help improve focus and attention, so it’s a great way to start a busy day!

Sign Up: Hypnosis for Stress Relief Virtual Guided Meditation

5. Deep Calm

This deeply relaxing and centering virtual guided meditation is an excellent start to your day. With the help of an Unplug meditation coach, you’ll get grounded in your breath and get present in the moment. After a Deep Calm session, ease and joy are easier to reach. You’ll be more likely to start your day with happiness, awareness, and concentration - and stress will be in the rearview mirror. Ease your mind before diving into focus for the day!

Sign Up: Deep Calm Virtual Guided Meditation

6. Brain Massage

This cutting-edge experience will ease you into deeper relaxation and meditation. Instructor Peter Oppermann will share guided visualizations to take you deeper inward. The class incorporates binaural MindTravel music, created with the help of neurological research to help you fully relax. Binaural beats have been found to reduce anxiety and improve performance, so they’re a great way to “reset” your brain at the end of a long day. Make sure you wear headphones for this one for the binaural frequencies to have their full effect!

Sign Up: Brain Massage Virtual Guided Meditation

7. Manifesting Miracles

Everyone loves a miracle! Tune into this class to deepen your trust in the universe and open your mind to joyful experiences. Your meditation coach will lead you on a traditional style meditation adapted for today’s modern times. You’ll combine these techniques with the power of concentration to reduce tension, find more joy, and imagine the best possible scenario. In short, you’ll be getting yourself into a receptive state to notice amazing opportunities and to welcome amazing outcomes!

Sign Up: Manifesting Miracles Virtual Guided Meditation

8. Meditation for Stress Relief

Lift the heavy weight off your shoulders with this experience led by Sherly Sulaiman, a clinical hypnotherapist with 20 years of experience. This session combines meditation with self-hypnosis to help you access peace, calm, and wellbeing - no matter what is going on in the world around you. Hypnotherapy and meditation can reduce stress and help curb negative thought patterns. Give yourself the gift of freedom from your stressors as Sherly soothing voice guides you into a deeply relaxed journey.

Sign Up: Meditation for Stress Relief Virtual Guided Meditation

9. Chakra Balancing with Reiki

Led by world famous meditation coach and author Camilla Sacre-Dallerup, this session draws on reiki and crystals to help balance your chakras, open your heart, and ease stress. The evening hour makes the course an especially dreamy journey. This guided imagery meditation focuses on topics like goals, intentions, and manifesting. Reiki is a Japanese energy healing modality. Early research indicates reiki could help reduce pain, anxiety, and fatigue.

Sign Up: Chakra Balancing with Reiki Virtual Guided Meditation

10. Calm In The Chaos

This soothing online guided meditation is all about utilizing techniques that can help you stay calm, present, and kind in times of stress. We are living in a cultural moment of extreme uncertainty, and this session can help you meet that challenge with centeredness and wellbeing.

This class incorporates essential oils! Aromatherapy can work alongside traditional therapy to potentially help soothe anxiety and stress. (Before using your oil, double check that your family or pets don’t have any allergies to it!)

Sign Up: Calm in the Chaos Virtual Guided Meditation

7 Ways To Enhance Your Personal Training Sessions With Mindfulness

Want to help your personal training clients grow to an even more expansive level? Enter online meditation teacher training. Yes, the majority of personal training work is physical, but incorporating a mindfulness component can radically amplify your clients’ results. It can also help amp up your teaching methods in a whole new way, resulting in clients who are happier and calmer than ever.

Meditation can help improve exercise by sharpening your focus, boosting your mood, and helping identify your motivation. Mental health and physical health are often so closely intertwined, so it only makes sense that when your mind improves, so does your body. There are myriad ways you can incorporate meditation into your fitness training sessions for the better.

The key is finding the best online meditation teacher training program for fitness professionals. No matter how you plan to work meditation into your training sessions, you want a program that is cohesive enough to teach all that you need while offering flexible enough training that you’re able to implement it into your fitness work.

Uplevel Yourself: the Benefits of Choosing the Best Online Meditation Teacher Training Program For Fitness Professionals

Here are some great ways to implement your meditation teacher training into your fitness personal training sessions.

-Don’t stop at the neck! Fitness extends beyond the body into the mind. You can help clients access this by leading quick meditations before or after exercise sessions. These bookend meditations can help your client get focused, solidify their intentions for the workout, or help them decompress after breaking a sweat.

-Shift your language. Something we focus on a lot in online meditation teacher training is the word choice we use to address our clients. For example, when giving an instruction, instead of saying “I want you to…” we like to say “Let’s…” This helps ensure clients don’t feel like they’re being told what to do in an uncomfortable way. This same principle can transfer over to how you guide training sessions as well when you’re telling clients to do physically difficult tasks.

-Notice what energy you bring into the session. Set your own energy before walking into the room with your client by meditating before your training sessions. In meditation teacher training, we talk a lot about how to get your own energy sorted before starting a session, and how to plan your guided meditation ahead of time so you don’t get “thrown off” by any stressful energy student might bring into the studio. These practices can help you be ready to manage all types of energy, stress, and personalities to lead a fitness session that’s beneficial no matter what.

-Be present with your clients. Regular meditation can increase attention span, so it can help you be right there in the moment with every single client. There won’t be any doubt in your client’s mind that you’re there for them for every step of their fitness journey.

-Incorporate body awareness into your sessions. It goes without saying that fitness is all about being aware of your body, but you can take that practice to a whole new level with meditation teacher training. In meditation, we often conduct mental body scans or spend time feeling the sensations of living within our bodies. When you incorporate this knowledge into your training sessions, you can help your clients really dive deep into how they are feeling through each workout, and help them feel the benefits of their reps in a whole new way. This type of body awareness transforms the positive sensations of exercise, and also makes it easier to notice when something feels off or painful. It can help you and your clients determine when to power through difficulty and when to stop for safety.

-Offer bits of wisdom in each session. In online meditation teacher training, we encourage budding teachers to think ahead of time about what lesson they want clients to leave their meditation session with. We encourage them to condense these lessons into quick sound bites so clients can easily remember the lessons in the midst of their deep meditative concentration, and long after they leave the session. These ideas can be a great boon to your fitness training sessions too: you can offer up clients with a simple, bite-sized mantra at the beginning of the session that they can draw on when their workout gets tough. It can help keep them focused on their goals and on the lesson that persevering through each workout provides.

-Encourage gratitude! Meditation increases gratitude, and that’s a great emotion to draw on during training sessions. Feeling grateful for all that our bodies can do can propel positive emotion into difficult parts of exercise sessions. That gratitude is also a great reminder that setting aside time for exercise is more than worth it.

To learn more about our online meditation teacher training, check out our free demo HERE

How To Use The Best Meditation Apps to Turn Your Home Into A Virtual Guided Meditation Studio

We’re all spending more time than ever at home - but your wellness habits can keep going strong with virtual guided meditation on the best meditation apps. Being far from the meditation studio doesn’t hinder your ability to meditate. In fact, meditating at home can be an incredible and enriching experience! Here’s how to turn your home into a meditation studio and create a wellness routine you’ll love.

How To Create A Home Virtual Guided Meditation Routine With Meditation Apps

Meditate first thing in the morning.

Unplug has been called one of the best meditation apps, and we credit this in part to a philosophy we teach called “rise, click, meditate.” The premise is simple: meditate as soon as you wake up, before doing anything else. You can do this before even getting out of bed! Meditation coach davidji calls it beditation. When you wake up, open the Unplug meditation app and choose a virtual guided meditation from our library. You can even set an intention with the meditation to set the tone for your day and visualize it. Before your feet have even hit the floor, you’ve started your day with purpose and focus.

Stream your meditations anywhere.

Any screen in your home can become your virtual guided meditation studio, so don’t feel like you have to limit yourself. Unplug’s virtual guided meditation library and virtual guided meditation livestreams are available on Apple TV, so your living room can quickly become a place of calm. If it’s hard to make home meditation a habit, you can try the Unplug 30-day meditation challenge to get yourself into a routine.

Have a scheduled time.

Schedule your virtual guided meditation for the same time every day so they become a regular part of your routine. As “rise, click, meditate” indicates, morning is an easy time for most people to fit in meditation. But if morning doesn’t work for you, that’s fine too! It doesn’t matter when you meditate, as long as it works for you and fits into your life. If you’re a parent, maybe you like to meditate after the morning rush of waking up the kids. If you’re a creative, maybe you like to do a midday meditation to keep your ideas flowing. Maybe you prefer meditating at the end of the workday to refresh your tired mind. Anytime is fine, what matters is that you meditate every day!

Be open to trying new modalities.

You can expand your practice by implementing new virtual guided meditation modalities, like sound baths, breathwork, or visualization. You can also incorporate other mindfulness-centered activities, like yoga, before or after your meditation session. This is a great opportunity to bring your family into your practice! If there’s a certain modality your kids enjoy, encourage them to try it and join in on the fun, and tune into the Unplug kids meditations.

Make it a ritual.

Do the same habits before every virtual guided meditation session to signal to your brain that it’s meditation time. Science suggests that consistent rituals can help you get into the “zone” for whatever it is you’re about to do. This is especially helpful if your home is also standing in as an office, sleeping space, playroom, and restaurant, as it is for most of us these days - show your brain that you are now entering the meditation studio aspect of the house. Your ritual could be any number of things: sitting on a specific chair, lighting a candle, diffusing an essential oil, scrawling out a “brain dump” of all the busy thoughts in your mind, or even putting on a specific cardigan.

Consider taking your practice to the next level.

If you want to truly optimize your virtual guided meditation practice from home, consider participating in online meditation teacher training remotely. You can take part in Unplug’s virtual meditation teacher training program from your laptop. The technique and tools you’ll learn in online meditation teacher training can teach you how to lead a guided meditation remotely - or it simply amp up your own experience of your personal virtual guided meditation routine.

When in doubt, choose gratitude.

Let’s be honest: working from home while also living at home (and for many of us, schooling at home along with it) can be overwhelming. Home is a sanctuary, so it’s often surprising to people that spending so much time there can turn our minds into a stressed-out mess and make us forget what we’re supposed to be doing when. We know that mindfulness can help ease some of this, but in the moment, even sticking to our practice can feel like too much. (Trust, though: taking time for meditation actually will actually give you more time.)

When you’re hitting a wall of overwhelm, take a few minutes to center yourself with a quick gratitude meditation. Find a quiet spot, close your eyes, and visualize three people or things you’re grateful for. They can be anything, from the big things to the little ones. And that’s it! Those quick few moments spent focusing on what’s good in your life can quickly bring you back into a centered, positive place to take on the rest of your busy day at home.

Learn more about the Unplug app HERE

The 7 Best Meditation Apps for 2021

The 7 best meditation apps for 2021 are here to help as we navigate through one of the most unprecedented seasons in recent history. No matter how you're getting through 2021, meditation is there for you. These meditation apps are some of the most popular and effective for unplugging and de-stressing.

Best Meditation Apps For 2021 - And What Makes Them Great

1. Unplug

Unplug encourages you to Rise, Click, Meditate. The apps’ teachers want you to make meditation the first thing you do each day - because the whole rest of your day will go better! As one of the top meditation apps out there, Unplug offers an unmatched library of 800+ guided meditations on topics like anxiety, relaxation, breathwork, and countless others. Each session is on video, led by a range of 80+ world-renowned guides.

Unplug offers flexible options for busy days, like self-directed meditation, livestream classes, and quick meditations you can tackle in just a few minutes. It's not just one of the best meditation apps for 2021, it's one of the best meditation apps period! Its content is produced to be engaging and easy.

Unplug is especially known for its 30-day meditation challenge, which is designed to help make meditation a daily habit that you’ll look forward to each day. Unplug’s wide library of courses also includes a meditation of the day, which is under 10 minutes and changes daily. The app also goes beyond traditional meditation by also offering soundbaths, hypnosis, reathwork, and life coaching. You can even expand on your meditation with the Unplug meditation book, in-app gratitude journal, timer, and stats.

2. Headspace

Headspace is perhaps one of the most well-known apps, so it's no surprise that it's considered one of the best meditation apps for 2021. With a welcoming design and the soothing voice of Headspace’s much-loved narrator and teacher, Andy Puddicombe, it’s a great jumping off point for meditation beginners. The app offers a series of starter sessions for users who are new to meditation, as well as specifically targeted sessions for needs like creativity, high-pressure situations, and “sleepcasts” for better sleep. Headspace frames meditation as a type of fitness for the mind, and at the beginning of each session, you’re welcomed with an opportunity to check in and get settled before diving in.

3. Calm

The popular Calm app combines meditations with nature sounds and soothing imagery to target stress. With features like bedtime stories, gentle stretching lessons, and short-term meditations for busy days, millions of people are turning to Calm for a little boost in their lives. One of Calm’s most popular series, Sleep Stories, features celebrities telling relaxing tales to help listeners fall asleep. Stars like Kate Winslet, Matthew McConaughey, Lucy Liu, Idris Elba, and Laura Dern have lent their voices to the app. Calm recently even launched a television series, A World of Calm, inspired by Sleep Stories. Like the app, the show features narration by a star-studded cast, including Mahershala Ali, Priyanka Chopra, and Keanu Reeves.

4. Insight Timer

Insight Timer is great for anyone on a budget, with thousands of free videos to choose from. You can filter through their library based on your meditation focus, time constraints, or other needs. If you prefer a self-directed meditation, you can use their timer feature and choose between various bells and ambient sounds. The app also offers a seven-day beginners’ meditation course, and a community of fellow users to connect with. It features fun badges and progress trackers to keep you motivated, which makes it one of the best meditation apps for anyone struggling to make meditation a habit.

5. Ten Percent Happier

The Ten Percent Happier app is inspired by the book of the same name, written by ABC News anchor Dan Harris. Harris began his meditation journey after having a panic attack on live television while working at the ABC anchor desk. The app is particularly suited for what Harris calls “fidgety skeptics,” or people who are curious about meditation but feel like it might not be for them. (Harris felt the same way when he first got started!) The app provides quick meditations designed to be experienced on the go, with focuses on topics like anxiety and getting better sleep. The app can also help you track how many meditation days you can do in a row!

6. Healthy Minds

Healthy Minds was created by the Center for Healthy Minds at the University of Wisconsin-Madison. The app draws on forty years of research by lauded neuroscientist Dr. Richard Davidson and his team focuses on four pillars of training your brain (awareness, insight, purpose, and connection.) The app’s step-by-step setup is designed to help with releasing stress, building positive connections, and developing a sharper focus.

Healthy Minds offers a robust library of meditations as well as exercises and lessons to enrich your experience. If you’ve ever wished you could have taken a college course on how meditation works, this might be the app for you.

7. Aura

With its swift meditations and soothing color scheme, Aura is designed to help you meditate on the go. With a daily three-minute meditation, the app makes it easy to quickly dive in without spending much time, and other mindfulness features like nature sounds and recorded life coaching sessions add extra elements. Aura also curates recommendations based on your mood or other factors, whips up playlists based on themes and emotions.

Aura also has additional features like a gratitude journal and mood tracker to help with managing stress and anxiety. If you’ve always wanted to dabble in meditation and aren’t yet sure how much time you want to dedicate, Aura is a fun option to explore.

As uncertain as this year may feel, don't forget to take a few minutes for yourself each day to find your center. It can make a world of difference. The best meditation apps for 2021 can help you get there!

Meditation Teacher Training Dos And Don’ts

Meditation teacher training is one of the most rewarding things you can embark on - but you want to make sure you’re doing it right. When you become a meditation teacher, you can change the lives of countless people, including yourself.

As a meditation teacher and founder of the world’s first drop in meditation studio, I have taught thousands of people to meditate, and hired hundreds of teachers for both our in-person studio and our online guided meditation training course. Between my colleague davidji and I, we’ve trained thousands globally to become a meditation teacher via what many have called the best meditation teacher training program in the US. Needless to say, we’ve seen it all.

So here’s what to avoid - and what to focus on - as you go through meditation instructor trainings.

How To Thrive In Meditation Teacher Training And Beyond

While understanding the science, techniques, and history of meditation is essential to becoming a meditation teacher, it’s the details that take your practice from average to great! Here are our top meditation training Do’s and Don’ts.

DON’T talk nonstop throughout the entire session. This is the number one worst thing a meditation teacher can do, and it’s something our meditation coaches at Unplug try to help new teachers avoid. It’s important to leave time for students to get deep into their meditation sessions without the sound of your voice.

DO meditate before you teach. This is a huge one. You’re not there to meditate along with your students, you’re there to hold space and be present. I can’t tell you how many times in meditation teacher trainings I’ve seen a teacher with her eyes closed during the session, oblivious to the fact that students were raising their hands trying to get her attention. Make sure you do your own meditation before beginning the session, so you’re in the right mental space to lead. After all, you have to walk the walk if you are going to talk the talk.

DON’T read from a script. With so many meditation sessions going remote these days, and online meditation training becoming especially common, you might be tempted to read from a script off camera. Don’t do it! Even if students’ eyes are closed and they don’t see you reading, they will notice that your words aren’t coming from the heart. Instead, think about what you want to say beforehand and share those sentiments in your own voice. It’s okay to use classic meditation concepts in your sessions, but never plagiarize. Modernize and personalize it. Make it your own.

DO let your personality shine through, but DON’T make it about yourself. A great meditation instructor focuses on creating a great experience for the client. Students love to learn from a person who brings their own unique energy to the session, but now is not the time to share your life story. The focus should be on your students and how they are feeling. Listen more than you speak - even when the session is virtual! - and ask your students questions that are relevant to their lives. 

DON’T begin sentences with, “I want you to…” This is a common phrase used by many instructors (I even slip and say it sometimes), especially in the early stages of meditation teacher training. But it can make the student feel barked at and controlled. Instead, lead with “we” or “let’s” when giving instructions. For example, instead of saying “I want you to close your eyes,” try “let’s close our eyes.” It makes a big difference!

DO share your teaching moment at the beginning of the session. If you have a lesson or piece of wisdom you want to share, offer it at the beginning of the meditation, not in the middle. If you teach in the middle of your meditation, you will bring participants out of their practice and into their heads. You want students to feel free to focus deeply, and they can use your words as beginning guidance.

DON’T wing it when you’re just starting out. So many new instructors who are straight out of mindfulness teacher training go into sessions without a plan. They know the basics of how to lead a guided meditation, so they usually intend to feel the energy of the room and go from there - but the reality is that you might misread that energy. Or you might accidentally create stressful energy yourself because you’re panicking about not knowing what to say! Instead, consider in advance what lessons you want them to leave class with. Think tweetable soundbites and ah-ha moments that will stay in your students’ minds long after they’ve left the meditation studio.

DO ask positive questions. If you’re worried about students being uncomfortable, don’t lead with the negative tone by asking if they’re in pain or unhappy. Instead, leave things open-ended by simply asking how they’re feeling. They can fill in the blanks from there.

DON’T get carried away by unexpected sounds. We all live in a world with traffic, construction, coughing, loud candy wrappers, and a million other noise distractions. And that’s okay! If an unexpected sound pops up during your session, just flow with it. The reality is that only about half of your students are likely to hear the sound anyway, especially if they’re deep into meditation. So instead of apologizing for the traffic noise outside your window, simply say “if you notice a sound, let it flow.”

DO check your voice. We cover this one a lot when we teach people how to become a certified meditation instructor because it's so important. Make sure you’re not speaking so softly that half of your students have to strain to hear you! And be sure to double check that your music is not louder than you are.

DON’T mute yourself during virtual meditations. Before you begin, triple check that you’re not accidentally on mute. Your students want to get present with you!

DO be present. Whether you're still learning in meditation teacher training programs or leading a class all on your own, bring a positive, in-the-moment attitude with you to the session. Make sure students feel comfortable approaching you with questions or concerns and know that they are in a safe space.

DON’T let them see you stress, and don’t doubt yourself as a teacher. You can do this! At Unplug, we know that many budding guided meditation facilitators might start meditation teacher training feeling unsure of themselves. And that’s normal! But as you gain experience and your teaching skills grow, your confidence will grow too. Before you know it, you’ll be feeling like a lifelong pro - and your students will feel your confidence radiate.

To learn more about our online meditation teacher training, check out our free demo HERE

10 Best Workplace Wellness Programs 2021

By: Claire Hannum, Travel & Wellness Writer

Workplace wellness programs are practically non-negotiable these days, if you hope to keep your employees happy and healthy. These programs are a great way to keep morale high, keep your employees focused, and potentially even save money on healthcare bills. Even in an era in which many companies are working remotely, so many workplace wellness programs and offerings can be provided from a safe distance. Here are some of the most popular programs to consider.

The Best Workplace Wellness Programs, And Why They're Great

Yoga

As many of us know, yoga has an incredible capability for stress relief and healing while moving your body. When a company offers workplace yoga, it also provides an opportunity for the team to bond together, and let go of some stress about group projects as a team with the help of calming yoga teachers. One thing’s for sure: after yoga, your team will definitely return to their desks feeling more inspired and focused. Mindfulness at work certainly has its perks!

Meditation

Guided meditation led by a top notch meditation coach is an ideal way to help employees manage stress, avoid burnout, and find more joy in their work. Meditation is scientifically proven to help employees reduce anxiety, boost their self-esteem, concentrate better, and communicate more clearly - among many other benefits! For your company overall, meditation has been found to decrease absentee and burnout rates, increase efficiency, and boost creativity.

Unplug has been featured as the best corporate meditation program in the country and offers mindfulness programs for work that are tailored specifically to employers. Unplug creates customized workplace wellness programs that cater to your team’s specific needs, and create a company meditation challenge for your team on the Unplug app. Unplug can also provide alternative modalities like breathwork and sound baths, which have been known to get teams buzzing. Unplug has provided meditation programs for over 150+ companies, including Disney, Google, NBCUniversal, and The Ritz-Carlton.

Healthy Food

Healthy food workplace wellness programs can kick the “sad desk lunch” to the curb! In a workplace culture where so many employees rush through lunch and grab something unhealthy on the go, there are an array of options to create something more nourishing. Some programs provide healthy, energizing snacks for your team. Others make sure your employee cafeteria has the healthiest options available. Some programs offer extended lunch breaks that provide space for a workout or a healthy at-home lunch. This can improve health and focus, and as an added bonus, will facilitate greater team bonding. After all, everyone loves to connect over food!

On-Site Gyms and Fitness Centers

On-site fitness centers are go-to workplace wellness programs for many employers, and that’s for good reason. Employees love it! It’s easier to squeeze a workout into your schedule when your gym is just steps away from your desk. Employees can pop out for a lunchtime exercise session or fit in their fitness just before or after work. Staff members might even work out together (post-pandemic, of course) to turn over complex workplace solutions while they’re exercising. Some employers might even choose to take things a step further, with climbing walls, swimming pools, and other top-of-the-line fitness offerings.

Mental Health and Support

Mental health is just as important as physical health, and it’s important to empower your employees to live well-rounded emotional lives. Many employers have started teaming up with mental health programs to provide supportive workplace wellness programs for stress management, depression, addiction, and anxiety. These types of programs can offer confidential helplines, support groups, therapeutic programs, and financial help to get well. Some even offer structured wellness goal-setting experiences to keep team members focused on feeling better. In a world where mental health programs are increasingly difficult to navigate and select alone, having a simple number to call and a pre-structured program makes it much easier for employees to get help.

Offsite Adventures In Nature

Plenty of prolific workers attribute their best ideas to time spent in nature. The outdoors is healing, invigorating, and inspiring - so why not make it part of your company’s workplace wellness programs? Many programs create optional outdoor retreats and adventures that can take employees out of the city and into wildlife. The key is to choose a program that provides a wide range of accessibility options, so that there is an outdoor adventure available to everyone on the team of every ability. Time spent outdoors as a team facilitates bonding and all kinds of creative ideas that can be implemented back at the office.

Running Clubs

Running clubs foster teamwork, friendship, healthy competition, and of course, regular exercise. In many ways, they're ideal workplace wellness programs. They provide an excellent path for your team to de-stress and find an oasis on stressful days. If your running club is working toward a walk-a-thon or race, you’ve got a fantastic team building opportunity on your hands. You can even fundraise for a cause with the race, which unites the team for a greater good.

When you’re running, your place in the office hierarchy doesn’t quite matter so much - after all, everyone is sweating and working hard together. Suddenly, you’re all on the same level, together as a team. It’s a great opportunity for employees to spend time with co-workers who are outside of their department. A team that runs together builds deep trust, connection, and loyalty - and that will benefit you inside and outside of the office. It’s a great morale booster!

Massage Therapy

Many top companies famous for their workplace wellness programs and employee perks swear on massage therapy. A relaxing massage break on a busy day can be great for your team’s mental health. It can also help them quiet their minds so they can approach complicated work problems in a new way. And let’s be real: a team meeting led by an employee who just came back from a massage would be an incredibly relaxing, accepting, and non-judgmental environment. Everyone wins!

Pet Therapy

First, if you’re going to utilize pet therapy in your workplace, it’s paramount to make sure that nobody on your team has severe allergies or will suffer health issues in the presence of an animal. First things first!

With that important detail aside, few things make people happier than workplace wellness programs that involve puppies. Employers and college campuses around the world have won the hearts of their staff and students by bringing in therapy dogs. These happy bundles of fluffy joy can swoop in during stressful seasons to bring whimsy and relief to your team. Dogs in the workplace can reduce stress and decrease the stress hormone cortisol.  Pets also inspire positive interactions between coworkers that wouldn’t have otherwise happened, because everyone acts a little more welcoming and conversational when a cute dog is in the room. 

Smoking Cessation Programs

According to the American Lung Association, employers can save up to $6,000 per year for every team member who quits smoking. But quitting smoking is tough - really tough - even if someone really wants to. Quitting can be even harder if communal smoke breaks are part of your workplace culture. Providing supportive workplace wellness programs to employees who are trying to quit can offer a huge weight off their shoulders, especially if you can create a culture of positivity and teamwork around quitting. Through personalized online platforms, calls with counselors, and group support meetings, corporate smoking cessation programs can transform employees’ lives. And a healthier employee is a happier one! And thoughtful workplace wellness programs can help you get there.

Unstress: 21 Days of Meditation on Beachbody On Demand

[The following article is from Beachbody On Demand - see original article HERE]

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Imagine a life where, instead of feeling anxious, rushed, tense, and worried, you feel relaxed, calm, and in control all day long.

Sound impossible?

Not with our newest program, Unstress: 21 Days of Meditation for Relaxation, Calm, and Less Anxiety.

In about 10 minutes a day, Unstress helps melt away stress and anxiety, uplift your spirits, improve your sleep, and unclutter your mind.

It allows you to set the tone for a great day and turn negative emotions into feelings of positivity and gratitude.

The results of meditating with Unstress can be immediate, and they get even better the more you practice. Read on to find out more.

What Is Unstress: 21 Days of Meditation for Relaxation, Calm, and Less Anxiety?

Beachbody has teamed up with the premier meditation app, Unplug, to bring you a 21-day guided meditation program that’s quick, easy, and accessible to everyone.

Unstress gives your mind and body the chance to disconnect from the craziness for a few minutes and come back refreshed, recharged, and refocused.

Think of it as pressing your inner “pause” button.

You’ll feel instantly more relaxed and less anxious, with a clearer mind to handle all of life’s challenges.

You’ll learn how to stop worrying about the past and the future, and start living in the now. Because when you’re fully present, you enjoy life as it’s happening.

And you may even notice that your relationships improve, whether you’re a spouse, parent, friend, or coworker.

Just like your daily Beachbody On Demand workouts train your body, Unstress trains your brain to help you have better control of your emotions and your reactions.

How Does Unstress Work?

Each day for 21 days you’ll do a unique meditation that’s about 10 minutes long (proven to be the ideal length, especially for beginners).

And while every session helps you relax and reduce anxiety, each one features a prominent theme, like being present, starting the day with a positive mindset, finding balance, and cultivating gratitude, to name a few.

The creator of the Unplug app, Suze Yalof Schwartz, introduces each meditation so you know what to expect, and then summarizes your experience when you’re finished. The sessions are led by a variety of top meditation teachers handpicked by Suze for their expertise and empowering techniques.

When to meditate is up to you. For many people the ideal time is first thing in the morning, to set good intentions for your day.

Or you can meditate following your workout when your mind and body are receptive to relaxation.

Meditation is great for quickly turning around a bad day, or setting you up for a more restful night’s sleep.

Best of all, you don’t need any experience or equipment to do Unstress. If you can breathe, you can meditate!

What Are the benefits of Unstress?

Having a regular meditation practice like Unstress has so many benefits for your overall health and well-being. Daily meditation can help you:

• Decrease stress and anxiety

• Improve sleep

• Improve focus, clarity, and productivity

• Increase awareness

• Improve mood

• Feel happier

• Feel calmer and more relaxed

• Be more compassionate, to yourself and others

• Be less likely to lash out in anger

Who Is Unstress For?

Everyone can benefit from a daily meditation practice. The key to lasting success is consistency, so Suze curated a program that is easy enough for a skeptical beginner but inspirational enough for an experienced meditator.

Once you experience the benefits of meditation, you’ll wonder why you didn’t start sooner!

I’m too busy to meditate.

If you’re one of those Type A people who can’t ever slow down, you might be surprised to learn that meditation can actually help you be MORE successful and MORE productive.

That’s because when you’re going a thousand miles an hour, so is your brain. The need to cross things off your to-do list probably means your mind is racing from thought to thought, which makes you less productive.

But meditating for just a few minutes can bring you back into the present moment so you can refocus your priorities, think before you react, and get more done with better purpose.

My mind wanders all over the place. Am I doing it right?

Yes! It’s a common misconception that you can’t meditate because you think too much. We have tens of thousands of thoughts every day. So when your mind wanders, just redirect it to your breathing and keep going.

The only time you’re not doing it right is if you’re sleeping!

What’s Included in Unstress?

• A 21-day guided meditation program featuring top meditation instructors from the Unplug app.

• A Getting Started video to help you understand the program.

• A 21-day daily meditation calendar so you know exactly which meditation to do each day.

Who Is Suze Yalof Schwartz?

The creator of Unstress, Suze Yalof Schwartz, is also the CEO and founder of the Unplug app and the world’s first drop-in meditation studio, Unplug Meditation. She is the author of the book Unplug: A Simple Guide to Meditation for Busy Skeptics and Modern Soul Seekers.

As a busy working mom who held top positions at Vogue, Elle, Marie Claire, and Glamour magazines, and who was also the regular fashion correspondent on Good Morning America, The Today Show, and CBS This Morning, Suze was used to life moving full speed ahead. But that all changed when she was taught a three-minute breathing and guided visualization technique that transformed her stress to calm.

Since then Suze’s mission has been to make over people’s life challenges with meditation. She makes meditating so simple, powerful, modern, and interesting that everyone will want to practice it.

And now you get to experience the transformative effects of meditation, too!

When Is Unstress available?

Unstress on Beachbody On Demand is now available!  There’s no additional cost; all content will be available to all Beachbody On Demand members.

Not a Beachbody On Demand member yet? You can sign up for a membership right now.