1. By: Samary Souza USING MEDITATION & YOGA TO RELIEVE STRESS

2. What is Stress? A feeling that is created when reacting to a tough situation, and the body prepares to react with greater focus, strength, and energy. Situations that cause stress are called stressors, and can be anything from physical danger to completing a difficult project. There is good stress and bad stress. Stress can sometimes be good for the body, it keeps people on their toes and prepares them for certain situations. Stress can become unhealthy when it is prolonged, it can wear out the body and make some feel depleted, overwhelmed, weaken the immune system, etc.

3. What is Meditation and Yoga? Meditation: To concentrate deeply on an object, thought, or sound in order to allow the mind to move away from negative thoughts and improve awareness. Yoga: A Hindu practice where different body postures are used to increase strength and flexibility, breathing techniques are used to cleanse the body of negative energy, and meditation is used to achieve relaxation and relieve stress.

4. What do you do when you feel stressed?

5. Quick stress relieving techniques Take a few minutes in your daily schedule, 5 or 10 minutes and meditate for that time. You can meditate on your way to school, on the bus, at home, anywhere. Basic Breathing Exercise: Sit or stand in a relaxed position. Slowly inhale through your nose while counting to five, and expanding your stomach. (This allows more oxygen to fill your lungs) Breathe out through your mouth while counting to eight, releasing the “old” air and relieving tension. (In yoga you would tighten your throat and release the air as a whisper) Repeat several times or continue for several minutes depending on your level of tension. Basic Meditation Exercise: Sit in a comfortable position. Close your eyes. Clear your head (This will take practice), try to focus on the silence and gently push away stray thoughts. Keep letting go of any thoughts that pop in your head and the quiet time between thoughts will get longer and longer. Start with 5 minutes at a time and try to eventually get to 30 minutes. Do not expect to be perfect. It takes time but you can get there!

6. Qi Gong Video http://www.youtube.com/watch?v=g-jSBBwr8Ko

7. Yoga Downward Facing Dog Rising Cobra Bow Pose Side Plank Pose Tree Pose

8. Questions & Handouts

9. Work Cited https://www.google.com/#q=yoga&tbs=dfn:1&tbo=u&sa=X&ei=Lqie UcX3G4f_qgHL44CYDQ&sqi=2&ved=0CDcQkQ4&bav=on.2,or.r_cp.r _qf.&bvm=bv.47008514,d.eWU&fp=290c805241f20a31&biw=1174&b ih=64 https://www.google.com/#q=yoga&tbs=dfn:1&tbo=u&sa=X&ei=Lqie UcX3G4f_qgHL44CYDQ&sqi=2&ved=0CDcQkQ4&bav=on.2,or.r_cp.r _qf.&bvm=bv.47008514,d.eWU&fp=290c805241f20a31&biw=1174&b ih=64 http://kidshealth.org/teen/your_mind/emotions/stress.html http://stress.about.com/od/meditation/ht/meditation.htm