Reducing Stress - Resources at Mizzou
iRest (Integrative Restoration, Yoga Nidra)
iRest is an easy-to-use practice for anyone seeking to reduce physical, emotional or mental stress. Integrative Restoration is a meditation derived from the ancient teachings of Yoga Nidra. iRest is a non-dogmatic, secular practice, consisting of a series of 30-40 minute sessions where you learn to guide yourself through breathing techniques and explore your mind and body connections. iRest can be practiced in as short as 3 minutes and easily be integrated into daily routines.
Participants who practice iRest report:
- Reduced depression, anxiety and fear
- Improved sleep
- Improved interpersonal relations
- Increased sense of control in their lives
Integrative Restoration is based on the work of Richard C. Miller, PhD. Current research projects include:
- Treatment with Soldiers Experiencing PTSD
- Military Resilience Programs
- Substance Abuse and Relapse Prevention
- People with Sleep Disorders
- People Experiencing Chronic Pain
- The Well-Being of College Students
iRest Class
The iRest class meets 2 hours a week for 8 weeks. The sessions consist of a short discussion of key concepts followed by an iRest practice. Students bring props (eye pillows, blankets, sleeping bags, pillows) that will provide warmth and comfort during the practice. To experience the full benefits of iRest a daily home practice is vital.
The cost of the class is $40, which includes 3 home practice CDs. Payment is due at the time of enrollment and may be paid in cash or charged to your student account.
Your teacher, Terry Wilson, has completed advanced training with Richard Miller in Integrative Restoration and is in the process of completing her iRest teacher certification.
Fall Semester 2009
Orientation class is Wednesday, Sept. 16 from 6:00-8:00 pm.
How To Enroll in iRest
If you are interested in enrolling send an email to Danielle Koonce, Office Support Staff, at koonced@health.missouri.edu and put iRest in the subject line.
Testimonials from students
“Thanks to Yoga Nidra, I have learned to use the relaxation when I need a relief from the pressure of all my duties. A brief meditation makes me feel better in a few minutes, calmer and steadier. With iRest, somehow, I have started to better understand the stronger and weaker parts of my personality, which helps me in finding how to work and go on with life in the way that is better personally for me.”
~ Irina Avkhimovich, Doctoral student, English Department
"This non-doing, it is great. Non-doing in the sense that you are not doing anything physically, but rather cultivating awareness. Yoga Nidra is a tool to help cultivate awareness. Awareness that can be found not only during practice, but during times of extreme stress and turmoil, whether it be during school, relationships with parents or friends, or wherever you find yourself. This awareness gives you the hindsight of not becoming attached to the thought, emotion, or sensation. In doing so, I find I have become a better brother, friend, student, and classmate. A better me."
~ Ben Williams, School of Engineering
Research Component
You will be invited to complete pre- and post-course completion surveys for iRest research. You may enroll and participate in the class without being a part of the research
Mindfulness Based Stress Reduction
This 8 week class meets 2 hrs per week and includes a 7 hour retreat on a Saturday. The class includes instruction in formal mindfulness practices (sitting meditation, body scan, mindful yoga and walking meditation). Group discussions explore experiential component of the class and didactic component emphasizes application of mindfulness in dealing with stress. Class expectations include developing a daily mindful meditation practice and engaging in weekly practice assignments to integrate concepts into daily life.
You may enroll in the MBSR class for credit through MyZou or extracurricular. For extracurricular enrollment send an email to Danielle Koonce. KoonceD@health.missouri.edu and put MBSR in the subject line
Spring Semester 2010
Starts Wednesday, January 20, 2010 3:30-5:30pm All-day retreat TBA
Undergraduates Course Number 4087 Section 7 Class 33793
Graduate students Course Number 7087 Section 5 Class 33862
Spring semester MBSR taught by Beth Shoyer, PhD
For more information contact:
Terry Wilson, M.Ed., R.N. C.H.E.S.
MBSR teacher
Coordinator, Health Promotion Department
MU Student Health Center
882-WELL (9355) Wilsont@health.missouri.edu
Yoga (Classes are FREE, sponsored by your Student Health Fee)
Yoga for Stress Management – FALL SEMESTER 2009
Mondays 4:00-5:30
Bingham Commons (next to the Wellness Resource Center)
Starting Aug 31 while classes are in session
Call 884-WELL for more information
Wear loose comfortable clothing.
Equipment provided.
The word “Yoga” means “union” and implies a harnessing together and a unifying of body, mind and spirit. Yoga is a practice of meditation in motion, and when done regularly, is an excellent mind/body practice for people who wish to move towards greater levels of health.
Mindful yoga is about practicing with awareness of physical sensations, breathing, emotions, and thoughts from moment to moment with unconditional acceptance. If yoga is practiced regularly you will notice many benefits to your physical and mental health. Regular practice will increase your musculoskeletal flexibility, strength, and balance, as well as help you to enter states of deep relaxation and awareness. Many people experience greater serenity about life in general after consistent yoga practice.
In this class we will be engaging in simple, gentle yoga postures. We start with a brief centering and then move to warming up different areas of our body in preparation for the main yoga postures. We will always end our practice with deep relaxation.
There are 3 main things to keep in mind when practicing yoga:
- Do your version of the posture. Yoga is not about competition. It is an internal practice. Listen to your body. Go to your edge but not beyond.
- Be present. The key to being present is paying attention moment-to-moment without judgment. Welcoming all sensations just as they are. Being present is a skill you develop over time with practice. Being present allows a deeper understanding of ourselves and we take this understanding off our mats and into our daily lives.
- Breathe. If you did nothing else but sit and breathe through your entire practice, you would gain many benefits. Breathe: slow, steady and deep.
A few more things to know:
- Wear comfortable clothing that is non-restrictive.
- Remove your shoes at the door. We practice in our bare feet on a “sticky” mat. The sticky mat helps with stability and reduces the risk of injury from accidental slipping. Socks can be worn for warmth for some postures where risk of slipping is not an issue.
- Come to yoga practice with an empty stomach. (usually no food 2 hours prior)
- Water is ok during practice to stay hydrated.
- If you come to class late, please enter quietly if we are centering at the beginning of class.
- A blanket and eye pillow can enhance your deep relaxation experience at the end of practice. You can purchase an eye pillow at any online Yoga website. Another option is to use a washcloth, scarf or even clean a clean sock to achieve the same effect: quieting the mind.
- If you have health issues (illness, injury, or medical condition), please notify me before class. Not every pose is appropriate for everyone.
- Be kind and loving to yourself by accepting where you are. It is ok to come out of a pose before the teacher says to. The body will respond beautifully when you show it kindness, acceptance and love. Rest sometimes. Do what you can, with what you have, with where you are.
- No prior experience or flexibility is required. Yoga is for everyone.
- If you need to leave early, tell the instructor beforehand and exit before final relaxation.
- Finally, within the Yoga tradition most classes end with a gesture and saying “Namaste.” This saying means the peace in my heart honors the peace in your heart. I will invite this gesture and will end with the following statement: “Peace is within all our hearts.” The gesture is voluntary and only if you are comfortable with it.
- I hope you join us each week to Relax, Restore, Renew.
With Joy,
Terry, RYT – Registered Yoga Teacher
Terry Wilson is an R.N. with a Masters Degree in Health Promotion Education. She is a certified Integrative Yoga Therapy teacher and has completed advanced training in Integrative Restoration-iRest (Yoga Nidra).
BREATHE (Breathing & Relaxation Experiential Activities to Help Everyone)
Purpose:
Our purpose is to provide students with an opportunity to learn and experience mind/body practices for stress-management and relaxation.
Aims:
1. To create a comfortable atmosphere where students do not feel obligated to attend, but feel welcome to practice when the opportunity arises.
2. To offer students simple instruction on a variety of mindfulness practices, such as breath and body awareness, sitting meditation, hatha yoga, i-rest (yoga nidra), and others.
3. To teach the practices in a way that is easy to follow for students who have had no experience in mindfulness practices and for those who have practiced for years.
4. To provide a place for students to learn and practice mindfulness-based stress management together, with others who are interested in leading a more balanced and centered life.
Questions?
Contact: Noah Hartsfield email address nrh5f2@mizzou.edu