Wellness Resources

Students being social

 

Creating an at-home wellness practice can provide convenience, freedom, and safety. Linked below are FREE Wellness classes from YouTube including Yoga, Meditation, Tai Chi, Qigong, and more.

Check out our Instagram@uarkwellness and YouTube Channel for more daily wellness resources and at-home practices!

 

Grounding

As stress increases, the “flight or fight” response becomes triggered, and our immune systems weaken. We provide you with four practices that turn on your “rest and restore” system, provide a sense of stability and calm, and strengthen your immune system. Here is a link to more information about how to become grounded: Are you grounded? Centered? Or Both?

Meditation: Guided Meditation for Stress/Anxiety Reduction (20 minutes)

Movement: Qigong For Beginners (30 minutes)

Yoga: Yoga for Anxiety and Stress (27 minutes)

Chair Yoga: Wheelchair Yoga (11 minutes)

 

Impermanence & Change 

Change is a central point of life, and nothing is permanent. Learning to accept change and becoming aware of the concept of impermanence allows us to savor the present moment. Here are four practices centered on finding peace within times of change and transition. For more information: Impermanence & Positive Psychology

Meditation: Guided Meditation for Transition and Change (15 minutes)

Movement: Tai Chi for Beginners (11 minutes)

Yoga: Yoga: Connection to Change (25 minutes)

Chair Yoga: Yoga at Your Desk (7 minutes)

 

Breathe 

Learning to pay attention to your breath and bring mindful awareness to your inhale and exhale can lower stress-levels and improve your mood. Deep breathing signals the Parasympathetic Nervous System to allow our bodies to rest and restore. We offer you four practices that help you tap into your breath and bring a sense of calm to your mind and body. For more information: The Science of Breathing

Meditation: Guided Breathing Meditation (17 minutes)

Practice: Alternate Nostril Breathing (11 minutes)

Yoga: Smooth Flow Yoga Practice (21 minutes)

Chair Yoga: Chair Yoga for Energy & Stress Relief (5 minutes)

 

Gratitude 

Cultivating gratitude is a choice that we make to show appreciation for what we have, and to see the joy in life. The benefits of adding a gratitude practice to your life include better sleep, creating positive connections with others, increasing happiness, enhancing empathy for others, fostering resilience, and more. For more information: 7 Scientifically Proven Benefits of Gratitude

Meditation: Morning Meditation for Gratitude (10 minutes)

Journal: Grab a sheet of paper, take three deep mindful breaths, and write down ten things that you are grateful for. Using the template: “I am grateful for…”

Yoga: Grounding into Gratitude (34 minutes)

Chair Yoga: Gentle Chair Yoga (18 minutes)

 

Non-Violence 

Ahimsa is one of the five yamas, which are ethical and moral guidelines for yogis. Ahimsa means to do no harm, to yourself, or others, cultivating a sense of honest love and compassion. Practicing ahimsa, or non-violence, allows us to become at peace with ourselves and others. For more information: How To Practice Ahimsa in Everyday Life

Meditation: Self-Love Meditation (24 minutes)

Movement: Daily Qigong (17 minutes)

Yoga: Ahimsa Yoga (35 minutes)

Chair Yoga: Gentle Chair Yoga (21 minutes)

 

Body Awareness

Our bodies communicate to us often through sensations like head aches, tensions, back pain, etc. Our bodies give us information about how we are feeling physically and emotionally. Conscious relaxation and attention to the breath and the body calms down our nervous system. We are often caught up in thought, distracted by social media, and in a hurry to get to the next moment. We provide you with three practices that bring your awareness to your body, pull you out of your thinking mind, and allow you to understand how you are feeling. More information: Mindfulness Body Scan

Meditation: Guided Body Scan (30 minutes)

Yoga Nidra: Guided Yoga Nidra Meditation (20 minutes)

Yoga: Full Body Yoga Practice (30 minutes)

Chair Yoga: Mindful Chair Yoga (15 minutes)

 

Compassion 

Having self-compassion allows you to be gentle with yourself through life’s ups and downs. We are able to handle stress in a more positive way when we are kind to ourselves. Self-compassionate people are also more likely to adopt health-promoting behaviors and maintain them. Here is more information: Be Kinder To Yourself

Meditation: The Rain of Self-Compassion (11 minutes)

Movement: Tai Chi Practice (15 minutes)

Yoga: Heart Opening Flow (33 minutes)

Chair Yoga: Cultivating Kindness & Compassion (16 minutes)