Few Pages on this Essay 2

Points Possible:

40

Main focus and topic: buy more organic foods

Steps:

At:

A.) https://imgur.com/zIZAZtf

B.) https://imgur.com/q4LJ3bK

C.) https://imgur.com/VDKxCBu

D.) https://imgur.com/RXnsh3R

Source 1

APA Citation:

Koszycki, Diana, et al. Preliminary investigation of a mindfulness-based intervention for social anxiety disorder that integrates compassion meditation and mindful exposure. Journal of Alternative & Complementary Medicine, vol. 22, no. 5, May 2016, pp. 363-374. EBSCOhost.

Summary:

The article “Preliminary Investigation of a Mindfulness-Based Intervention for Social

Anxiety Disorder That Integrates Compassion Meditation and Mindful Exposure” Diana

Koszycki discusses a 12-week group study that evaluated the efficacy of a mindfulness-based

intervention targeting social anxiety disorder. The study includes details of standard

mindfulness-based stress reduction, training of self-compassion from fear of social anxiety.

Koszycki discusses the group was measured on mental illness such as depression, social

adjustment, mindfulness and self- compassion. She states the results after 12 weeks were 81% of

participants attending at least 75% weekly sessions all participants who completed the 12-week

study showed decrease in depression, social anxiety and social adjustment with improvement

after a three month follow up. According to the study Koszycki describes the findings concluded

that training in self-compassion and mindfulness exposure is feasible and successful in reducing

social anxiety.

Koszycki describes Ancient Buddhist practice that has been used to reduce suffering and

inner balance of mind, skillful living, and compassion as well as Western Psychological

treatment describes the practice as moments without judgment, attachment, or cognitive

elaboration. She states awareness is focused on internal experience such as physical sensations,

thoughts, images and emotion and theoretical models of mindfulness focus on awareness with a

nonjudgment attitude, openness, acceptance, and greater emotional and cognitive flexibility.

Koszycki then goes on explaining this technique creates beneficial effects of the mindfulness

psychology and well-being behaviors.

Her research has shown regular practice of mindful mediation can regulate emotions to a

neutral state of mind, control, and perspective. Practicing in mindfulness focuses on two

interventions: mindfulness-based stress reduction and mindfulness-based cognitive therapy. This

includes moment-to-moment experiences as well as practices to cultivate mindfulness daily

activities.

Finally, Koszycki research on mindfulness concludes the efficacy of mindfulness-based

interventions for stress, anxiety and depression have yielded positive results and reducing

symptoms of social anxiety while improving mood, disability and the quality of life.

Evaluation of Credibility:

I believe this source is credible because I researched it from Las Positas data base

academic search complete. I also agree with the authors finding and research with mediation.

From my personal experience practicing yoga as well as breathing mediation helps me and over

all wellness, it gives me clarity and peace as I am able to focus on the present and not worry

about the future or past. I have experienced my own struggles with anxiety and depression, and

no matter how clean my diet is or how much I do cardio at the gym there is a sense of awareness

when practicing yoga as it connects the mind and body together in harmony. I also feel refreshed,

calm and at ease after 15 min of yoga practice. It allows me to unwind and slow my mind while

breathing to bring new energy into the body. My life can get very chaotic and as I grow older it

seems to accelerate even at a pace I cannot handle. Yoga allows that time and space to bring my

body and mind still and balanced. I also agree that when being mindful and showing yourself

self-love and gratitude can make a huge difference in self-esteem and confidence. When I began

to practice yoga, I learned to be more disciplined with my own thoughts and feelings. I learned

how to recognize the pain or sensation in a way to accept it and move on instead of allowing it to

follow me throughout the day. I learned to be more expressive in a positive way that does not

offend anyone or cause miscommunication. In conclusion Koszycki research on mindfulness is

equally important to the overall wellness of health and is important to take time in a world where

time is scarce for oneself. Its is important to slow down and come back to the now when that is

what matters most. We cannot worry about what we cannot control but what we can control is

ourselves in a positive balanced way for everyone to feel more secure and less anxious.

Source 2

APA Citation:

Chung, Sheng-Chia, et al. "Effect of Sahaja Yoga Meditation on Quality of Life, Anxiety, and

Blood Pressure Control." Journal of Alternative & Complementary Medicine, vol. 18, no. 6, June

2012, pp. 589-596. EBSCOhost

Summary:

The Article “Effect of Sahaja Yoga Meditation on Quality of Life, Anxiety, and Blood

Pressure Control” Sheng-Chia Chung, PhD, Maria M. Brooks, PhD, Madhur Rai, MD, Judith L.

Balk, MD, MPH, and Sandeep Rai, MD explain two study groups receiving treatment of Sahaja

yoga and the conclusion to mediation connected to the quality of life, anxiety and blood pressure

control. In the study conducted of the two groups receiving treatment from the International

Sahaja Yoga Research and Health Center meditation group and the Mahatma Gandhi Mission

Hospital controlled group according to Sheng-Chia Chung, PhD, Maria M. Brooks, PhD,

Madhur Rai, MD, Judith L. Balk, MD, MPH, and Sandeep Rai, MD 67 participants in the

mediation group and 62 participants in the controlled group who completed the study showed at

baseline the meditation group had higher quality of life than the controlled group as well as

within the pre and post comparisons showed significant improvement in anxiety and blood

pressure. Their conclusion from the study of meditation treatment proved significant

improvements in reducing blood pressure, anxiety as well as lifting a greater spirit to the quality

of life and purpose. Sheng-Chia Chung, PhD, Maria M. Brooks, PhD, Madhur Rai, MD, Judith

L. Balk, MD, MPH, and Sandeep Rai, MD research states the quality of life includes physical,

psychological and social health and patients with chronic illnesses often suffer from all or some

of these disorders causing depression as well as other forms of health risks. Their findings show

that meditation interventions can alleviate stress and improve overall wellness giving back

balance in the quality of life.

Meditation is a state of consciousness, characterized by marked cortical changes

that are different from those in ordinary wakefulness, relaxation at rest, and

sleep.9 In Sahaja yoga meditation, simple applications of silent affirmations and

breathing techniques assist an individual to achieve a state of mental silence in

which the entire attention is on the present moment and one is free from

unnecessary mental activity.10 The experience is often described by its

practitioners as soothing, relaxing, and enjoyable. 589

Evaluation of Credibility:

This source is credible because I believe that affirmations are so crucial to the development to a

healthy lifestyle. Self-gratitude through affirmations plays an important role in recovery when

depressed or experience pain. Pain is only a form of sensation and through yoga and meditation,

to learn how to control it and not allow pain to overcome the body is important when practicing

positive affirmations. I try and practice positive quotes, love notes, poetry, or prayers of

happiness to myself and my daughter. It is important to me that she is equally as balanced as I

am because it is I who she looks up to for leadership. It is important for myself to keep as

balanced as possible being a single parent juggling life hardship. It’s those hardships that create

growth and keep us moving forward. Yoga, mediation as well as positive affirmations helps with the healing process. 

Source 3

APA Citation:

Van Hulsteyn, Peggy, et al. Yoga and Parkinson's Disease: A Journey to Health and Healing.

Demos Health, 2013. EBSCOhost

Summary:

Yoga and Parkinson’s Disease: A Journey to Health and Healing by Van Hulsteyn,

Peggy, Fisher, Connie, Gage, Barbara explain the Sanskrit, India’s ancient religious text, a

method and technique of disciplined practice of yoga. According to Van Hulsteyn, Peggy, Fisher,

Connie, Gage, Barbara overtime it has developed to uniting the mind, body, and spirit that has

been passed down as tradition directly from teacher to student, Yoga Sutras are 2,000-year-old

practices that has been traced as far as 5,000 years ago. The authors discuss the practice of yoga

focuses on calm, rhythmic breathing patterns called pranayama and this form comes in many

varieties that connect to the heart of mediation and self-refection in addition to learn breathing

techniques, yoga and meditation reduces anxiety and stress along with many health-related risks

such as high blood pressure and depression. The authors describe one breathing technique that

practices the inhale-pause-exhale which connects the mind to the emotions as our body learns to

be still. Their own experiences taught the authors to learn how to be calm and relaxed as well as

self-discovered the breath becomes smooth with a rhythmic manner which leads to muscle

strength when the lunges are at full capacity flowing new oxygen into the body. As a result, it

slows the heartbeat, calms the nervous system and relaxed the entire body. Van Hulsteyn,

Peggy, Fisher, Connie, Gage, Barbara described the ability to be in the present moment is

beneficial when practicing yoga, mediating in prayer or in your own individual way helps to

recognize strength and weaknesses which can improve with self-awareness through gratitude

towards oneself. They concluded Yoga promotes overall wellness and well-being mentally,

emotionally, physically and spiritually as well as mediating allows time and space to listen to

your inner voice that can help conscious choices about positivity, growth and good health. In

addition, Van Hulsteyn, Peggy, Fisher, Connie, Gage, Barbara found through personal

experience as well as research in practicing yoga along with mediation breathing reduces stress,

anxiety, and depression, for this reason the practice of yoga and meditation practiced daily will

result in many health benefits long term.

Evaluation of Credibility:

This is a credible source because of personal testimonies as well as research to support

their personal experiences with chronic illnesses. The mind is a powerful tool and knowing how

to implement it correctly for a more wholesome lifestyle everyone should learn and embrace the

power of meditation as well as yoga. Breathing techniques are so important to the yoga practice

and meditation. When you slow the breath and inhale and exhale larger amounts of oxygen into

the body allows for new blood flow as well as gives new energy into the body. This mind and

body connection is important to self-healing when experiencing pain or a new sensation. It

teaches and gives awareness to the feelings with control and clarity which decreases anxiety,

depression, or any type of chronic illness or health problems. When practicing yoga, the body

and mind become in harmony and balance which helps take control over your feelings.

Sometimes we can get caught up in tomorrow when tomorrow has not yet come, although in our

minds it is already upon us. To slow down the mind and bring it back to the now is good for the

mind. We need to stop and learn to give ourselves time to heal after all we do in one days’ time,

from work, family, school and everything between it is easy to get lost. Some people are never

found, and yoga coupled with meditations brings back that opportunity for clarity and confidence

again. Yoga gives a sense of being centered and grounded, that is something no one can take

away from you while practicing yoga with mediation. From personal experience practicing yoga

has allowed me to have courage within myself and my own feelings, I am no longer scared to

express myself in a way where I recognize my feelings however I am more logical than

emotional. That is a feeling of being a true adult and that growth makes me feel better than I did

yesterday by simply living in the now not the past or future.

Source 4

APA Citation:

McGonigal, Kelly. Yoga for Pain Relief : Simple Practices to Calm Your Mind and Heal Your

Chronic Pain. New Harbinger Publications, 2009. Whole Body Healing. EBSCOhost

Summary:

Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain

by Kelly McGonigal discusses retraining the mind and body with yoga can reduce chronic stress

and pain responses as a result gives oneself new healthier conditions to the body and mind. By

practicing yoga McGonigal states that yoga teaches you how to choose health and well-being

promoting healing chronic pain. She explains that yoga is a mind-body system providing tools to

address pain response as well as relaxation while reducing stress, emotions, thoughts, beliefs,

pain and painful sensations. She states that yoga gives clarity to the body and supports chronic

pain and stress that reduces suffering and pain through exercising strength, courage, joy,

gratitude in a mindful meditative practice. McGonigal addresses yoga philosophy of hope for

freedom from suffering when practicing breathing and meditation techniques as well as the mind,

body and spirit is a good holistic perspective spirit. She discusses the traditional language of

yoga and breathing called prana: the energy that supports everything you do, think and feel as

yogis believe the flow of prana in the body allows the body to heal resulting in feelings of

happiness, high energy, and strength. The quality of breathing she states can influence the wellbeing

because in yoga the breath is the foundation for prana that practices support the energy of

life that flow through everyone. This type of breathing practice is also known as energy

management that teaches tools for supporting new energy, mood, and overall well-being and

awareness and positive transformations. McGonigal claims relaxation, comfort, gratitude and

other positive thoughts and emotions change the body, mind and spirt when practicing yoga and

meditation breathing. She goes on stating yoga helps with two things in oneself. To become

aware of when and where tension is in the body as well as how to breath and stretch to relax the

muscles and free the mind to give clarity and allow a release of stress from the body. McGonigal

concludes yoga is derived from Sanskrit word Yug which means union. She states that whatever

life throws at you, you can take refuge in your own mind and body though the practice of yoga as

well as meditation and breathing in a moment to practice the present and experience peace.

Evaluation of Credibility:

I believe this source is credible because it combines everything together for the ultimate

yoga practice. Learning what yoga is and how it relates to the mind and body is important.

Understanding your own emotions as well as pain as a sensation that you can control helps

reduce any negative health conditions. Practicing breathing techniques invites new energy into

the body as well as slows the mind. Adding mantras, chants, prayers, and affirmations include in

the yoga practice is powerful as self-love conquers all. Finally adding it all together to

understand the mind and body is powerful in reducing any type of anxiety or health conditions as

well as healing process. To give oneself balance, harmony, gratitude and control is something

that cannot be taken from you. This is the ultimate self-control and awareness of yourself as well

as the world around you which helps navigate the world more positivity and confidently.