3 Ways To Center Yourself

Institute Editorial Team 01/15/2023

Take a look at what centering is and how it can help increase focus and relieve stress. Do you ever find yourself at work having difficulty focusing on the assignment you’re working on? Maybe you’re an athlete struggling to get your head in the game but feeling distracted by the roar from the fans and the sounds of the loud music. Trying to stay focused can be a challenge for many of us. This is where centering comes in to help us. Centering is a meditative and visualization technique that can support you in retaining focus, promoting relaxation, and relieving anxiety (American Psychological Association, 2022). An analogy to better understand the centering technique is the visualization of a pendulum. When you swing one side of…

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Categories: Institute of Women, Wellness & Work, Self-care, Subscriber Content, Wellness & Personal Growth

Tags: #health, #self-care, #wellness

Institute Editorial Team

How To Sleep Better Using Guided Meditation

Discover the benefits and develop a routine for guided meditation for sleep. Guided meditation for sleep is a specific type of meditation practice that can be used to help quiet your mind before you go to bed. Other practices, such as transcendental meditation, ask you to empty your mind or to only focus on a single mantra. Guided meditation is easier, especially for beginners, because you have another person talking you through the meditative process. This allows you to focus on what the guidance is saying rather than everything else running through your brain. There are many different styles of practice for guided meditation for sleep. Let’s explore some of the most popular ones below. Feel free to try different practices to find the best…

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Institute Editorial Team 02/02/2023

woman on laptop on virtual conference call experiencing zoom fatigue

Women Are More Impacted by Zoom Fatigue: Here’s Why, and What We can Do About It

Zoom, and other virtual conferencing platforms like it, became both our favorite and least favorite piece of technology over the past year and a half. On one hand, they allowed us to keep in touch with our loved ones when it otherwise wouldn’t have been possible. On the other hand, the constant virtual meetings became absolutely exhausting for many of us. “Zoom fatigue” is what happens when you’re burnt out on virtual meetings, and it can affect anyone. However, research shows that women are more affected by Zoom fatigue than men. Why is this, and what can women do about it? Read on for more. What Is “Zoom Fatigue”? Whether you’re using Zoom (and other video conferencing platforms, like Skype or Google Meet) for work…

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Gina Messina, Ph.D. 09/27/2021

The Power of Focus

The Power of Focus and How it Affects Our Performance. I have been fortunate to work with a lot of coaches around the country, but one of the most interesting is Coach Wilson, a colleague who coaches biathlon in Alaska and works with the US Biathlon Team. What is biathlon you ask? It is the sport of cross-country skiing and rifle shooting. Coach Wilson spent a month with me last summer going through mental performance basics and building a plan for his athletes. The sport lends itself to all kinds of mental challenges – fatigue, focus, emotional control, breathing proficiency, a necessity for precision…just to name a few. I am amazed by the athletes (and coaches) in this sport, so when I get an email…

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Institute Editorial Team 10/31/2022

You Need a Theme Song

While music, in general, offers much value, having a theme song is a great way to remind us of our goals and keep us trudging along in those difficult moments. Popping in your ear buds and cranking up “your song” reminds us who we are, why we’re here, and what we want to do. It allows us to express our emotions while giving us a much-needed boost to transcend the moment.

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Gina Messina, Ph.D. 02/12/2021

Stop managing your time and start managing your energy

You know the drill. Work, family and other obligations have you running ragged, and there’s always the feeling that there aren’t enough hours in the day. You’re stressed and exhausted, but sleep isn’t replenishing you. You struggle with productivity, your patience is thin, and the work you once loved just isn’t providing the same satisfaction anymore. That’s burnout. We would rather call it something else, an energy crisis. Burnout sounds like something you can’t come back from, but an energy crisis? Personal energy is renewable, you just have to know where to look for it. That’s what personal energy management is all about, finding the sources of energy you need to get off the hamster wheel and back in the game in a way that…

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Institute Editorial Team 02/24/2021

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