yoga & mindfulness for people who stare at computers all day
TRANSCRIPT
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Yoga and Mindfulness— for people who stare —
at computers all day
Julie Cameron @jewlofthelotus Tech Lead RYT 200
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Why are you here?
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How did I get here?
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Technology brought me here.
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Photo by Glenn Carstens-Peters on Unsplash
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Photo by Volkan Olmez on Unsplash
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So I just did yoga.
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And it’s helped to manage the pain and
stress associated with my computer bound lifestyle.
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And so here I am.
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Yoga & Mindfulness
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Balance
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What We’ll Cover• Our digital based lives
• What is mindfulness?
• Mindfulness techniques
• What is yoga?
• In the workplace
• Practice
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Our digital based lives
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Photo by rawpixel.com on Unsplash
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Photo by Andrew Neel on Unsplash
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Photo by Warren Wong on Unsplash
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Photo by Thought Catalog on Unsplash
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Photo by Thought Catalog on Unsplash
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Photo by Alex Kotliarskyi on Unsplash
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Photo by NeONBRAND on Unsplash
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Photo by Jeremy Vessey on Unsplash
PAIN
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Photo by Farzad Nazifi on Unsplash
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Photo by rawpixel.com on Unsplash
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Photo by Farzad Nazifi on Unsplash
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Photo by Joe Yates on Unsplash
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Photo by Dani Aláez on Unsplash
STRESS
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Photo by Tim Gouw on Unsplash
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Balance
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Photo by Lesly Juarez on Unsplash
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Being present.
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Being aware.
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Just noticing.
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Accepting where you’re at.
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Acknowledging your feelings—
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But not letting them control you.
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Being grateful.
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Acting from a place of love for all life.
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Photo by Emily Morter on Unsplash
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Bringing awareness to your desk & computer habits.
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Photo by Jared Rice on Unsplash
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Posture Science• Sitting up straight makes us more likely to remember
positive memories or think of something positive1
1 SFGATE 3 Scientific American2 NCBI
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Posture Science• Sitting up straight makes us more likely to remember
positive memories or think of something positive1
• Good posture in the presence of stress can increase self-esteem, improve your mood, and lower fear2
1 SFGATE 3 Scientific American2 NCBI
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Posture Science• Sitting up straight makes us more likely to remember
positive memories or think of something positive1
• Good posture in the presence of stress can increase self-esteem, improve your mood, and lower fear2
• Body language can affect mood and decision making - power poses decrease cortisol and increase testosterone - increasing disease resistance and leadership abilities3
1 SFGATE 3 Scientific American2 NCBI
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Photo by Kuo-Chiao Lin on Unsplash
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Computer Vision Syndrome• Headaches
• Blurred vision
• Neck pain
• Fatigue
• Eye strain
• Dry eyes
• Irritated eyes
• Double vision
• Vertigo
• Polyopia
• Difficulty focusing
https://en.wikipedia.org/wiki/Computer_vision_syndrome
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Photo by maxime caron on Unsplash
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Apple Night Shift
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Photo by Louis Blythe on Unsplash
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Pranayama
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Pranayama
life force
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Pranayama
expansion
life force
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The Science
• Breathing is a faculty of the autonomic nervous system (ANS)
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The Science
• Breathing is a faculty of the autonomic nervous system (ANS)
• The ANS is comprised of the sympathetic and parasympathetic nervous systems
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The Science• The sympathetic nervous system
commands your fight or flight response
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The Science• The sympathetic nervous system
commands your fight or flight response
• When fight or flight fires up:
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The Science• The sympathetic nervous system
commands your fight or flight response
• When fight or flight fires up:• heart rate increases, blood pressure goes up
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The Science• The sympathetic nervous system
commands your fight or flight response
• When fight or flight fires up:• heart rate increases, blood pressure goes up
• stress hormones enter the bloodstream
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The Science• The sympathetic nervous system
commands your fight or flight response
• When fight or flight fires up:• heart rate increases, blood pressure goes up
• stress hormones enter the bloodstream
• breathing speeds up (in order to load the body up with oxygen in preparation for reaction)
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The Science• The sympathetic nervous system
commands your fight or flight response
• When fight or flight fires up:• heart rate increases, blood pressure goes up
• stress hormones enter the bloodstream
• breathing speeds up (in order to load the body up with oxygen in preparation for reaction)
• Non-life-threatening stressors can also trigger this response
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The Science
• The parasympathetic nervous system controls rest, relaxation, and digestion
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The Science
• The parasympathetic nervous system controls rest, relaxation, and digestion
• When the parasympathetic system is dominant:
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The Science
• The parasympathetic nervous system controls rest, relaxation, and digestion
• When the parasympathetic system is dominant:
• heart rate drops, blood pressure lowers
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The Science
• The parasympathetic nervous system controls rest, relaxation, and digestion
• When the parasympathetic system is dominant:
• heart rate drops, blood pressure lowers
• breathing slows down
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The Science
• The parasympathetic nervous system controls rest, relaxation, and digestion
• When the parasympathetic system is dominant:
• heart rate drops, blood pressure lowers
• breathing slows down
• the body and mind calm down
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We can intentionally slow down and deepen
the breath to return to a parasympathetic state.
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The Science• “Breathing control center neurons that promote arousal in
mice”, Krasnow, 2017
http://science.sciencemag.org/content/355/6332/1411
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The Science• “Breathing control center neurons that promote arousal in
mice”, Krasnow, 2017
• They studied the respiratory pacemaker - a cluster of 3000 neurons in the brainstem that control autonomic breathing
http://science.sciencemag.org/content/355/6332/1411
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The Science• “Breathing control center neurons that promote arousal in
mice”, Krasnow, 2017
• They studied the respiratory pacemaker - a cluster of 3000 neurons in the brainstem that control autonomic breathing
• They discovered that ~175 of these neurons also communicate with the part of the brain responsible for arousal and attention
http://science.sciencemag.org/content/355/6332/1411
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The Science• “Breathing control center neurons that promote arousal in
mice”, Krasnow, 2017
• They studied the respiratory pacemaker - a cluster of 3000 neurons in the brainstem that control autonomic breathing
• They discovered that ~175 of these neurons also communicate with the part of the brain responsible for arousal and attention
• When these 175 respiratory neurons were silenced, mice reacted calmly when put in a normally stressful situation
http://science.sciencemag.org/content/355/6332/1411
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The Science• “Breathing control center neurons that promote arousal in
mice”, Krasnow, 2017
• They studied the respiratory pacemaker - a cluster of 3000 neurons in the brainstem that control autonomic breathing
• They discovered that ~175 of these neurons also communicate with the part of the brain responsible for arousal and attention
• When these 175 respiratory neurons were silenced, mice reacted calmly when put in a normally stressful situation
• When breathing is slowed, these neurons don’t signal the arousal center
http://science.sciencemag.org/content/355/6332/1411
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The Natural Breath
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Sama Vritti PranayamaEqual Breathing
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Sama Vritti PranayamaEqual Breathing
same fluctuations
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Ujjayi PranayamaVictorious Breathing
AKA Darth Vader Breathing
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Kumbhaka PranayamaRetention Breathing or Square Breathing
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Photo by Cristian Newman on Unsplash
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Meditation is about noticing and letting go.
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Proven Benefits
• Less anxiety
• Less stress
• Less depression
• Less loneliness
• Less pain
• Less inflammation
• More focus
• More creativity
• Better memory
• More positivity
• More compassion
• Increased immunity
Source
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Photo by Aaron Burden on Unsplash
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intelligentchange.com/products/the-five-minute-journal
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Photo by Edu Grande on Unsplash
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Yoga
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What is yoga?
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Photo by CATHY PHAM on Unsplash
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Photo by Fatih Altasov on Unsplash
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Photo by Chris Light on health.mil
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Photo by Jyotirmoy Gupta on Unsplash
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Photo by Samuel Owoyemi on Unsplash
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Yoga is for everybody.
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Yoga is for everybody. every body.
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Yoga is a practice.
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Yogato unite
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Yoga
to tie the strands of the mind together
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Yoga
to tie the strands of the mind together
to attain what was previously unattainable
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Yoga
to tie the strands of the mind together
to attain what was previously unattainable
directing the mind without distraction or interruption
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YogaYoga is one of six fundamental systems of Indian thought
collectively known as darsana, which means, “to see”1
1 The Joy of Yoga
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YogaYoga is one of six fundamental systems of Indian thought
collectively known as darsana, which means, “to see”1
Yoga has its origins in the Vedas - the oldest record of Indian culture (5000-1700 BCE)
1 The Joy of Yoga
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YogaYoga is one of six fundamental systems of Indian thought
collectively known as darsana, which means, “to see”1
Yoga has its origins in the Vedas - the oldest record of Indian culture (5000-1700 BCE)
1 The Joy of Yoga
Yoga became systematized sometime before 400 BE by Patanjali in the Yoga Sutra
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Patanjali defined an “8-limbed” path called, Ashtanga, that provided instruction for living a meaningful life of purpose, morality, self-care,
and clarity of mind.
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Rachael Flatt
1.Yamas - Self-restraints
2.Niyamas - Purification & Self-Study
3.Asanas - Physical postures
4.Pranayama - Breath control
5.Pratyahara - Control of the senses
6.Dharana - Control of the mind
7.Dhyana - Meditation
8.Samadhi - Bliss / Oneness / Nirvana Greed
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A system for living a meaningful life—full of
purpose, morality, self-care, and clarity of mind.
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The alignment of mind, body, and breath.
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The physical practice (asana) is a moving meditation.
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We focus first on the breath.
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Yoga can be as challenging as you want it to be.
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Yoga is what you make of it.
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Physical Benefits• Increased flexibility
• Increased muscle strength
• Improved respiration
• Balanced metabolism
• Weight loss
• Reduced chronic pain
• Boosts immunity
• Improved cardio & circulatory health
• Protection from injury - prevents cartilage and joint breakdown
• Better bone health
• Improved posture
• Increased blood flow
• Reduces blood pressure
YogaJournal
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We need to keep moving.
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Yoga is a mindful way to heal and protect your mind and body.
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In the workplace
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Benefits Include• Enhanced emotional well-being
• Increased resilience to stress
• Increased empathy and patience
• Improved self-confidence
• Enhanced ability to focus and multi-task
• Improved engagement & performance
• Reduced burnout
• Reduced back pain
• Relief from repetitive & strain related pain
• Reduced illness-related time off
• Reduced healthcare costs (up to 43%!!1)
1 Study
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What company doesn’t want all that for their people?
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Things To Try
• Group meditations
• Group breathing exercises
• Group yoga classes
• Online mindfulness training
There are plenty of fantastic online resources available. Use them. Or hire out, if the budget allows.
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You can do all of this at your desk, at any time.
Workplace mileage my vary.
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Let’s practice…
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Photo by David Clode on Unsplash
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Mindfulness is a practice.
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Tech is a giving culture.
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We need to give back to ourselves first.
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Namaste@jewlofthelotus
Articulate
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