Inward Office - Employee Wellbeing & Professional Training

Meditation - What are the benefits anyway?

Thu, 23 Apr 2026 19:06:25 GMT

Use any of these descriptions for your upcoming meditation class series

There are many ways to describe meditation. There are many ways we can focus a meditation class.

Peruse these workshop descriptions to see which stands out to you. What does your organization need? Where do you see people struggling? How can meditation enhance your success?

For instance: are you an org that works at a computer with lots of detailed data entry? Maybe focus and clarity can be the goal.

Are you an org that has employees on their feet interacting with customers/patients? Perhaps it's relaxation and presence.

Are you a company that has strict policies with stratified management and bureaucratic processes? Metacognition and attention training may work best.

Descriptions:

Meditation, or attention training , doesn't mean we clear the mind of all thoughts. Meditation trains metacognition : knowing what we are doing and when and where. This can fine tune our attention, focus & clarity, and allow us to make more conscious choices. In the research we see meditation helps regulate blood pressure, manages pain, improves the body's immune system function, and decreases inflammation. The teacher adapts traditional meditation for the workplace & for novices with live guidance using concrete focal points. This is a great chance to try meditation again or gain group support for regular practice.

Meditation develops metacognition — the ability to observe your own thoughts rather than be identified with them. As you sit and notice the habits of the mind which may include: daydreaming, planning, judging, analyzing, you begin to see patterns with greater clarity. The awareness cultivated through the practice of meditation creates space between circumstances and your automatic reaction, allowing for more intentional choices. Over time, you become less entangled in repetitive thinking and more capable of stepping back, reflecting, and redirecting attention. This skill extends beyond practice, supporting emotional regulation, clearer decision-making, and a deeper understanding of how your inner world shapes the evaluation of your experience.

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Meditation is fundamentally attention training. Each time you return your focus to the breath, sound, or body, you strengthen the brain’s capacity to sustain concentration. Like a muscle, attention becomes more stable and less easily pulled by distractions. This leads to improved productivity, sharper thinking, and a greater ability to stay present with complex tasks. Rather than fragmenting your energy across multiple inputs, meditation helps unify your awareness. The result is not just better focus, but a calmer, more deliberate way of engaging with work and life—where you choose what matters and stay with it.

Meditation offers a unique form of rest that goes deeper than sleep alone. By settling the nervous system and reducing mental noise, the body shifts into a restorative state where healing and recovery can occur. Even short periods of practice can leave you feeling refreshed, as if you’ve pressed a reset button on your internal systems. This rest is active yet effortless—a conscious unwinding that replenishes energy reserves. Over time, meditation can help with fatigue, the accumulation of stress, and increase baseline energy level.

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Meditation cultivates presence —the ability to fully inhabit the moment as it unfolds. Instead of rushing toward what’s next or replaying what’s past, you learn to notice what is here now: breath, sensation, sound, and subtle shifts in experience. This heightened awareness often reveals simple sources of joy that are usually overlooked. A quiet inhale, a moment of stillness, or the feeling of being alive can become deeply satisfying. By anchoring attention in the present, meditation transforms ordinary moments into meaningful ones, helping you reconnect with a sense of appreciation, curiosity, and grounded contentment.

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In a world of constant stimulation, meditation acts as a powerful antidote to distraction and the feeling that time is slipping away. By intentionally slowing down and focusing attention, you interrupt the cycle of endless "doing" and we find a touchpoint in "being." Reducing the time we mindlessly scroll or fill with meaningless tasks, creates a sense of spaciousness where time feels more expansive rather than compressed. When attention is steady, experiences become richer and more memorable, countering the blur of hurried days. Meditation helps you reclaim ownership of your time—not by doing more, but by being more fully engaged in each moment, making life feel both fuller and more deliberate.

Music+Wellness Workshops

Thu, 26 Mar 2026 20:07:38 GMT

Can musical workshops lead to emotional wellbeing at work?

Building Emotional Resilience Through Music: The Power of Communal Singing and Humming in the Workplace

In today’s workplace, emotional resilience is essential for navigating complexity, change, and interpersonal dynamics. In an ideal situation, our wellbeing programs will foster environments where trust, communication, and authentic connection can flourish. Music-based workshops — particularly those centered on communal singing and extended humming — offer a powerful and often unexpected pathway to achieve this.

Unlike passive music listening, participatory music experiences engage individuals on a deeper physiological and emotional level. Practices such as long-form humming and group singing directly stimulate the vagus nerve, supporting regulation of the nervous system. This shift out of a stress-driven state into a more grounded and open state creates the conditions necessary for emotional resilience to develop. Participants often report feeling calmer, more present, and more connected — both to themselves and to those around them. They report experiencing a profound inner silence from these exercises.

What makes these practices especially impactful in workplace settings is their ability to gently break down social barriers. In many organizations, employees operate behind layers of professionalism that can limit authentic expression. Communal singing invites a different mode of engagement — one that is inherently human, expressive, and collaborative. When individuals use their voices together, particularly in a non-performance-based environment, it creates a shared vulnerability. This experience helps dissolve hierarchical boundaries and fosters a sense of equality within the group.

Humming, in particular, offers an accessible entry point. It requires no musical background, carries less perceived risk than singing, and allows participants to experience resonance within their own bodies. As individuals hum together, they begin to attune to one another’s sound and presence. This subtle synchronization builds a sense of cohesion and safety, laying the groundwork for more open communication.

As psychological safety increases, so does the capacity for honest dialogue. Teams that engage in shared musical experiences often find that communication becomes more fluid and less guarded. The act of creating sound together strengthens listening skills — not just in a musical sense, but interpersonally. Participants become more aware of timing, tone, and responsiveness, all of which translate directly into more effective collaboration in the workplace.

Y ou may assume that you have to be "good" at singing to enjoy classes like this. Our instructors are expert facilitators to get a group to gently warm up to vocalizations through humming, and making vowel based sounds like "aaa," "eeee," "ooooo." It's not about how we sound to each other, but how the practice of singing helps us to feel inside.

Additionally, these workshops can help reframe vulnerability as a strength rather than a liability. Singing in front of others, even in a supportive group setting, requires a willingness to be seen and heard. When this experience is facilitated with care, it allows participants to step outside their comfort zones in a way that feels safe and even enjoyable. Over time, this builds confidence and encourages a culture where individuals feel more comfortable contributing ideas, expressing concerns, and engaging authentically.

For wellness professionals, integrating music-based workshops into programming offers a unique opportunity to address both individual and collective wellbeing. These experiences are not only memorable but transformative, creating shifts that extend beyond the session itself. Teams leave not only feeling better, but functioning differently — with greater empathy, openness, and resilience.

In a workplace culture that often prioritizes productivity over presence, communal music practices invite something deeper: connection, expression, and shared humanity. By incorporating humming and singing into wellness strategies, organizations can cultivate environments where emotional resilience is built not in isolation, but together.

Try our workshops:

Musical Meditation

SoundBath Workshop

Singing Bowls for Stress Relief

Virtual Classes

Thu, 18 Dec 2025 00:47:46 GMT

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Your Wellbeing Calendar for 2026

Wed, 17 Dec 2025 12:46:09 GMT

Align your wellbeing themes for 2026 with our help

Inward Office workshops & free videos

to align with monthly wellness topics

2022-2023

Introduction to this booklet : https://vimeo.com/756823485/dfd805c327

Wellness Wednesday Ideas:

- Follow our Instagram or Facebook accounts – we post ideas for wellness at work. Re-share our posts

- Go to our blog and pull valuable pieces of information to share in wellness newsletters or social media

- Schedule 30-minute wellbeing classes on-site or virtually. Customize the program to the culture of your organization and needs of employees. For instance: Core Strength & Chair Yoga at your Desk and Meditation for Busy Professionals.

- Hold a lunch social hosted by Inward Office. We do a 10 minute practice and have an open 20 minutes for socializing and networking.

January

Themes: Fitness, Exercise, Healthy Weight week, Goal setting

YouTube 5-minute practice

Wake up your abs and hips: https://youtu.be/LbG_mZMGoQs

Movement Class

Yoga for Strength & Stability - Develop strength, stamina, flexibility, and presence in motion with beginning and intermediate variations. Mentally class can help you to manage stress through regulated breathing and body awareness. Ending with deep relaxation.

HIIT Sculpt – A toning & sculpting class that's high energy, strength and endurance focused. HIIT is high intensity interval training--short bursts of movement for a set period of time with a brief rest between the segments.

Exclusive Workshops

(1) “Fit-ting” it in -- A 30-minute full body strengthening workout and tips on how to fit exercise into a busy day. Find a routine you can actually fit into your day.

(2) Change Habits with Mindfulness – Are you the type of person who has many goals and seeks to shift some well-established habits? Mindfulness can give us insights into our automatic habits and teach us techniques to make more conscious decisions. How can this ancient practice guide us to effective goal setting and getting back on the wagon after we fall off?

(3) Deskercise -- Begin a new routine integrating stretching and strengthening exercises at your desk daily. In this workshop we will teach you the fundamental exercises to stay strong and limber. Comes with a PDF to keep at your desk.

(4) Mindfulness for Busy Professionals – How do we adapt esoteric, ancient mindfulness practices in a practical, functional way? Learn techniques you can integrate into your day in 5-10 minute increments.

February

Themes: Heart Health, Cancer Prevention

YouTube 5-minute practice

Meditation for Challenging times: https://youtu.be/hj2AjykS6lA

Movement Class: Live or Pre-Rec

Yoga for Healthy Aging & Joints - A yin yoga (slow, floor-based stretching) practice for healthy aging. Yin yoga rehydrates the connective tissues, improving long term flexibility, joint health, and reversing some of the signs of aging.

Zumba – Zumba is a fun dance class set to Latin, hip-hop and pop music that keeps participants moving their whole body. This class includes cardio, strength and ab toning even though it doesn’t feel like you are exercising. You will leave with a smile on your face.

Exclusive Workshops

(1) Yoga Nidra - Release deeply held stress in this body-based guided meditation practice. This will have you sleeping better at night and give you tools you can use as you settle into bed. This may help manage blood pressure, too. Taught at Gilda’s Club for Cancer survivors, patients, and caregivers. Recommended by the department of defense for soldiers.

(2) Yoga for Seasonal Affective Disorder, or Yoga to Beat the Blues – We may not even notice the weight of cloudy, winter-like days on our nervous system and mood. But it is proven that yoga and deep breathing all can boost our mood no matter the weather. It’s important to have many tools to manage our own anxiety & depression, however it shows up. Your instructor will teach you breathing exercises to change your brain state, movement & stretching to release tension, and relaxation techniques, all with mood enhancing effects.

March

Themes: Sleep Better, Eye wellness, Nutrition Month

YouTube 30-minute practice

Breathing & Relaxation class: https://youtu.be/HIpwaNMgAQI

Movement Class: Live or Pre-Rec

Mindful Chair Yoga-- Learn simple chair stretching & mindfulness exercises you can do at work, including eye exercises. These techniques expand our awareness to enhance other kinds of intelligences: like emotional, social, or body intelligence. Practices can be done from your workspace, in casual clothes with no special equipment. Exercises include chair based stretching & movement practice, breathing exercise, reflection, or meditation.

Exclusive Workshops

(1) Mindful Food Choices (Mindful Eating) - Ask yourself the question: how do I make food decisions? Use the nonjudgmental lens of mindful eating to approach your food decision with kindness and take home reflection questions to deepen self-awareness of food choices.

(2) Yoga Nidra – Release deeply held stress in this body-based guided meditation practice. This will have you sleeping better at night and give you tools you can use every evening as you settle into bed.

(3) Gentle Mat Yoga for Better Sleep – Downshift from a busy day. Let go of the stresses of daily living. A mat based yoga class designed to balance your body for better rest. Ending with a deep relaxation.

(4) Deskercise – Isometric (no equipment) strength training using your own body. Stretches that you can do daily from your work station. This class can include facial exercises and self-massage to help with tired, watery eyes, neck stiffness, and tense foreheads.

April

Themes: Nutrition, Stress Awareness, Alcohol Awareness, Earth Day, Child Abuse Prevention

YouTube 5-minute practice

Yoga for Stress Relief: https://youtu.be/Q8gRtIqCJIg?t=93

Mindful Eating lunch: https://youtu.be/-YPQbnu3TqQ

Movement Class: Live or Pre-Rec

Barre Flow or HIIT Sculpt (Stress) – By increasing the challenge of your exercise, you can reach new levels of ability. But we don’t know how strong we are until we are tested. Try our more intense classes to see how you may overcome inner resistance and rise above perceived limitations.

Exclusive Workshops

1. Family or Partner Yoga – Yoga can be for all ages and stages in life. Incorporate the other people in your family, including the youngest members. Make yoga fun by doing partner exercises with your team. The boundaries of your practice don’t end at your mat; they spill over into all of your relationships.

2. Mindful Food Choices (Mindful Eating) – Ask yourself the question: how do I make food decisions? Use the nonjudgmental lens of mindful eating to approach your food decision with kindness and take home reflection questions to deepen self-awareness of food choices.

3. Mindfulness for Stress Management - Mindfulness is an approach to life that eases resistance to life’s ups and downs. In our workshop, we define stress as a moment that requires a shift in perspective or a change in action. Take home specific & short exercises that you may do on your own to enhance well-being through strengthening your muscle of mindfulness! Our practices are based on the study of yoga, meditation, and mindfulness which all use body-based techniques to bring about presence.

May

Theme: Mental Health Awareness, Blood Pressure Awareness, Asthma Awareness, Arthritis Awareness

YouTube 25-minute practice

Meditation and the Mind: https://youtu.be/QwZqdgALIQw

Movement Class: Live or Pre-Rec

Meditation (Mental Health Awareness) - Meditation is bravely facing what comes up in our experience and training our minds to be aware of attention. Every week the meditation may be a new experience as your own awareness changes daily. This is a secular practice that beginners and intermediates alike can benefit from.

Mid-Day Yoga (Blood Pressure) - A gentle mat yoga class that won't get you sweaty in the middle of the day. Class includes long held physical postures, breathing & relaxation techniques. Physically, yoga poses strengthen muscles, improve range of motion, and can be adapted for most health conditions.

Yoga for Healthy Aging & Joints (Arthritis) – See description in February

Exclusive Workshops

1. Yoga for Anxiety & Stress – With so much uncertainty over the last few years, it’s common that we are experiencing new levels of stress and anxiety about the future. What can we do? We can tend to our nervous system. Practice recognizing your personal stress response and learn strategies to bring your stress into balance. The skills we will practice are: reflection, deep breathing, physical relaxation, mental attention training, stretching & movement, and healthy lifestyle habits.

2. Deep Breathing & Gentle Yoga – Learn deep breathing and yoga-based techniques to release deeply held physical and mental tension. Using strength and flexibility exercises (yoga), we put our body under “stress” and gain insight into our automatic reactions and then self-regulate with precise guidance. When we release stress physically as well as mentally, we find a deeper rest and rejuvenation that gives us access to more energy, creativity, and focus. This is safe for all levels and ages.

3. Mindfulness Based Stress Reduction Introduction : MBSR was developed at the UMass medical center and has been integrated into education, psychology and medicine. It has been empirically studied for diverse populations. Learn a new way to relate to stress that engages your body and mind. We are all experts in distraction. We use many things from alcohol to TV to decrease the perception of pain. But what if there is another way that allows us to be in the moment and have a new perspective? Try MBSR exercises that are simple and repeatable throughout your week.

June

Themes: Preventive Care, Headache Awareness, Men’s Health, Alzheimer’s and Brain Awareness

YouTube 5-minute practice

Technology Break Meditation: https://youtu.be/X9c0sY2ipCA

Movement Class: Live or Pre-Rec

Yoga for the Lower Back - Yoga is an excellent practice for lower back discomfort, poor posture, relieving stress and for those who need a gentle entry back into exercise. Classes are alignment based helping you discover the healthiest movement patterns and re-setting old habits. Classes give you a well-round immersive experience of yoga that incorporate direct experience of deepening self awareness.

Active Yoga- Yoga is a practice. We need regularity, determination, and commitment to see changes in our body and minds. Julie's practice keeps us moving and also returning to noticing our own experience within our body. Yoga is an excellent way to gain flexibility in the joints and muscles, strengthen the body, and do it safely. This class is designed to learn yoga in a virtual environment safely, with precision.

Exclusive Workshops

(1) Yoga for the Lower Back - see description above under Live Virtual class

(2) Yoga for the Upper Back & Shoulders - Yoga is an excellent way to gain flexibility in the joints and muscles, relieve pain, strengthen muscles, and do it safely at any age. This class is designed with safety and precision in mind, as we teach a wide range of learners. Yoga is a practice. To undo the habits we have accumulated from poor posture at desks, we need a set of understandable tools and information to release the held tension.

(3) Self-Massage for the Upper Back and Shoulders - We will use rubber or tennis balls to relieve pain and, integrated with stretches, improve range of motion. Compression & release techniques can re-hydrate connective tissue that have grown brittle from use and age. Complements any movement routine you have. Based on the Yoga Tune Up Roll Method.

July

Themes: Substance abuse, Skin Cancer awareness, Social Wellbeing

YouTube 45-minute practice

Yoga Basics: https://youtu.be/74Sjo03DOXM

Movement Class: Live or Pre-Rec

Active Yoga - Yoga is a practice. We need regularity, determination, and commitment to see changes in our body and minds. This active practice keeps us moving and also anchoring our attention to the experience within our body.

Exclusive Workshops

(1) Outdoor meditation – Raise your hand if you are constantly distracted! In this class we will use the world around us to bring our experience into focus. Getting outside also has health benefits: vitamin D, oxygen, and a decrease in stress arousal. The instructor will teach training the attention through fully being awake in the natural world.

(2) Yoga for A Strong Posture – We spend most of our waking hours sitting at desks, using computers, driving or sitting on couches. And most of the positions are slouched. This can lead to a decrease in breathing capacity, an imbalanced nervous system, and pain in the neck, shoulders, and back. Learn strengthening and stretching exercises designed with your posture in mind.

(3) Mindful Communication : Learn three tips to save your next difficult conversation. A new way to use your mindfulness skills in interpersonal relationships. Using the natural ability to be present, we will change the way we relate to others. Try an exercise that you can repeat any time of day on your own to increase your joy and satisfaction with daily life.

August

Themes: Musculoskeletal Health, Happiness, Breastfeeding

YouTube 50-minute practice

Core & Yoga with Kellie: https://youtu.be/-rskfhuuq_o

Movement Class: Live or Pre-Rec

Toning & Stretch - Class begins with some cardio at the intensity you prefer: low and high options are given. Then, work on balance and control in the standing exercises. Body weight resistance exercises increase bone density and begin to boost metabolism. Ab exercise on the mat improve your posture & core strength. This is a lower impact class that is on the slower, mindful side of our classes. Turn on your own music and be sure you have water nearby! Weights & a mat are recommended.

Barre Flow - Barre is a strength & toning class inspired by ballet. In this class, set to music, you will be engaging the core, improving balance, and overall range of motion. Low body strength and stability is our goal. Great for beginners, those new to fitness, and supporting those with an active lifestyle already.

Exclusive Workshops

(1) Self-Massage (for the upper body or lower body) - We will use rubber or tennis balls to relieve pain and, integrated with stretches, improve range of motion. Compression & release techniques can re-hydrate connective tissue that have grown brittle from use and age. Complements any movement routine you have. Based on the Roll Method system.

(2) GLAD Yoga – A yoga practice that integrates aspects of the GLAD technique. GLAD is a daily practice of noticing what we are grateful for, what we learned, accomplished, and delighted in. Yoga may release endorphins and oxytocin into the system. Focusing our minds on what is going well, the GLAD technique can also change our natural bias to focus on the negative. This class is certain to give you a mood boost.

September

Themes: Flu Prevention, Healthy Aging, Self-Care, Self-Improvement month, Childhood Cancer

YouTube 20 minute practice

Chair Yoga with Eileen - https://youtu.be/0mcFIZZ9Lw8

Movement Class: Live or Pre-Rec

Yoga for Healthy Aging & Joints (Arthritis) – A yin yoga (slow, floor-based stretching) practice for healthy aging. Yin yoga rehydrates the connective tissues, improving long term flexibility, joint health, and reversing some of the signs of aging.

Exclusive Workshops

(1) Family Yoga - We invite parents and children ages 3-11 to participate in a yoga class together. Class is designed for fun and bonding. This is a great class to focus on process and connection, rather than outcome.

(2) Facial Massage & Soothing Breathing Exercises – Learn a self-massage technique for the face and breathing exercises to soothe you from the inside out. This class can relieve the facial tension we accumulate from long hours at the computer.

(3) Yoga for Busy Minds & Tired Bodies – Many of us are worn out: long hours at work, not enough sleep, and mental exertion can make us feel like exercise and yoga are the last things we want to do. In this class we will stretch and strengthen and gently boost our own energy levels.

October

Themes: Breast Cancer/Women’s Health, Emotional Wellness, Health Education, Mental Illness

YouTube 5-minute practice

Breath of Joy Practice: https://youtu.be/ZhVD_04kZ_Y

Movement Class: Live or Pre-Rec

Meditation – Meditation, quite simply, is training the attention. Learn to bravely face our raw, natural experience and train wandering attention. This is a secular practice that beginners and intermediates alike can benefit from.

Exclusive Workshops

(1) Yoga for Anxiety and Stress – See Description on page 2 in previous October

(2) Yoga for Women – See Description for Yoga for All Stages & Ages in previous October. This class is adapted for women.

(3) Beat the Blues Yoga - As we head into a darker time of year, it’s important to have many tools to manage anxiety & depression. Your instructor will teach you breathing exercises to change your brain state, movement & stretching to release tension, and relaxation techniques, all with mood enhancement as the goal.

(4) Yoga for Anywhere – Create a routine you can do anywhere—at work, on the road, while visiting family--so when the holidays arrive, you can maintain your health.

November

Themes: Diabetes Awareness, Gratitude, Movember, Lung Cancer, Diabetes

YouTube 40-minute practice

Office Yoga for the hips: https://youtu.be/brlYVjoLRVc

Movement Class: Live or Pre-Rec

Toning & Stretch - Starting with some cardio at the intensity you prefer: low and high options are given. Work on balance and toning in the standing exercises. Do resistance exercises with hand weights or body weight. Ab exercise on the mat help your posture & improve core strength. This is a lower impact class that is on the slower, mindful side of our classes. Turn on your own music and be sure you have water nearby! Weights & a mat are recommended.

Workshops

(1) Mindful Eating for the Holidays - Five tips to making conscious choices around holiday eating. Use reflection, awareness of tendencies, and attention on the body to enter into the holiday (eating) season confidently.

(2) Mindful Eating Series -A four class series that emphasizes self-awareness, and mindfully changing habits into conscious choices, rather than rules and giving up your favorite foods. Mindful Eating is a non-diet approach to creating healthy habits and a sustainable relationship with food.

(3) Gratitude as a Mindfulness Practice - How does focusing on the good, in the form of gratitude, increase our enjoyment of life? Use gratitude as a mindfulness practice and re-train the dominant negativity bias.

December

Themes: Holiday Stress, Emotions during the holidays, AIDS and Flu awareness

YouTube 5-minute practice

Mental Emotional Balancing: https://youtu.be/qdQnUrsldXY

Movement Class: Live or Pre-Rec

Core strength & Yoga Stretch - Kellie's core class is the best way to start your day! It’s an active class to strengthen the muscles that support our upright posture and spine. She integrates the yoga stretches throughout class so that you are minimally sore the next day. Grab a mat and join us.

Exclusive Workshops

(1) Rest and Reset – This time of year can disrupt our regular schedules. Family demands, parties, travel can create busy-ness that may not lead to more happiness. This class introduces restorative yoga for deep rest, gentle stretches to calm the nervous system, and yoga nidra to let go of deeply held tension. Returning to these exercises regularly can release stress as it shows up.

(2) Deep Breathing & Gentle Yoga for Stress Relief – Learn deep breathing and yoga-based techniques to release deeply held physical and mental tension. Using strength and flexibility exercises (yoga), we put our body under “stress” and gain insight into our automatic reactions and then self-regulate with precise guidance. When we release stress physically as well as mentally, we find a deeper rest and rejuvenation that gives us access to more energy, creativity, and focus. This is safe for all levels and ages.

(3) Neti Pot – Now sold in many major stores, the neti pot is an ancient Indian technique to clean out the body. Do you suffer from allergies or seasonal congestion? Learn a fool-proof method to easily add it to your daily routine to maintain health. Participants will also learn a daily breathing technique to bring about mental/emotional balance.

How Employee Well-Being Programs Can Reduce Turnover in High-Stress Teams

Mon, 13 Oct 2025 19:04:59 GMT

It's more expensive to hire and train new staff than it is to keep the good ones.

High turnover in high-stress teams costs small-to-mid-size companies thousands in recruitment, training, and lost productivity. Yet HR directors, wellness coordinators, and Employee Assistance Programs (EAPs) know the root cause often isn’t salary—it’s burnout from anxiety, insomnia, mental fatigue, and musculoskeletal issues.

The solution? Employee well-being programs that go beyond generic perks. At Inward Office, we deliver workplace wellness programs proven to reduce turnover by up to 30% through stress management workshops, movement breaks, and customized wellness programs tailored for teams under pressure. Here’s exactly how—and why we’re the preferred partner for Rochester’s Excellus, and MVP.

The Hidden Cost of Ignoring Employee Well-Being

When employees juggle high-demand jobs or caregiving responsibilities, stress compounds and without intervention:

- Mental fatigue leads to disengagement

- Poor posture and inactivity cause chronic pain

- Insomnia erodes focus and resilience

Result? Top talent leaves for companies that show they care about the whole person.

Fact: Organizations sponsoring employee well-being programs see higher retention and a culture of care that attracts new hires.

3 Ways Inward Office Programs Slash Turnover in High-Stress Teams

1. Weekly Stress Management Workshops Build Resilience Fast

Our stress relief workshops use brain retraining and relaxation techniques to combat anxiety and insomnia. Delivered in-office or online, they fit any schedule—even for remote caregivers.

Benefit: Employees gain a wellbeing baseline—knowing when they’re off-balance and how to self-correct.

Impact: 30% lower turnover in high-stress departments after 6 weeks.

Launch a weekly workshop series and watch resilience replace resignation.

2. Movement Breaks That Fix Bodies and Boost Loyalty

Desk-bound employees suffer musculoskeletal discomfort and metabolic disorders. Our movement breaks are short, equipment-free sessions designed for limited time or gym access.

Benefit: Improved posture, energy, and physical health for employees—without leaving the office.

Unique Edge: Fully inclusive and adaptable to all body types, delivered with compassion.

Host 10-minute daily movement breaks—scales at no extra cost as participation grows.

3. Customized Wellness Programs Aligned to Your Reality

Generic programs fail. We create customized wellness programs for high-stress or high-turnover teams, syncing with your monthly wellbeing themes.

Benefit: Fosters psychological safety, team cohesion, and self-awareness—turning stress into strength.

For HR & EAPs: Add one of our sessions to increase value to your employees seamlessly.

Start a 90-day retention program tailored to your team’s biggest pain points.

Why Inward Office Is the Smart Choice for Small-to-Mid-Size Companies?

We are budget friendly and affordable, In-office AND online—perfect for hybrid teams, Scalable programs and no hidden costs as class sizes grows, Single point of contact for scheduling & customization.

Real Results: Reduce Turnover, Attract Talent, Boost Productivity

Investing in Inward Office workplace wellness programs delivers:

Lower healthcare costs by preventing stress-related illness

Higher retention—employees stay where they feel cared for

Increased productivity—less stressed, physically healthier teams thrive in chaos

A culture of care that makes your company a magnet for top talent

Reduce turnover by 30%—start showing your team they’re more than just a role.

Ready to Retain Your Best People?

Don’t let burnout drain your high-stress teams. Launch your employee well-being program today with Inward Office. Whether you’re an HR leader fighting turnover, a wellness coordinator planning Q1 initiatives, or an EAP enhancing client offerings, we make it simple, affordable, and impactful.

Take action now:

�� Contact Us to schedule a free consultation to cut your turnover by 30% and build a team that stays.

Sponsor attendance. Show you care. Watch your culture, and your retention improve.

Join our daily classes, with ease

Mon, 29 Sep 2025 17:42:53 GMT

Fill out the form below to have us enroll you in class

EXERCISE IS THE GREATEST NATURAL MEDICINE WE KNOW - it boosts our mood, pumps up metabolism, balances hormones, and leads to good sleep. It balances emotions, strengthens our mental and physical abilities, and can be community building.

We would love to sign you up for one of our classes!

*You must already have an account to use this feature. If you do not have an account already, please go to:

This link to create your account & sign our waiver

Please be detailed in the form below.

You will be registered for classes within 48 hours.

FYI Shelly is out on leave with a broken foot so her Wednesday is subbed by Kaitlyn and Fridays are pre-recorded classes, through October.

Emotional Literacy in the Workplace.

Tue, 16 Sep 2025 14:55:11 GMT

How often do you connect with your feelings at work?

It's not a common practice to talk about emotions.

Being called emotional or giving too much authority to emotions has even been seen as a negative quality.

At Inward Office, we travel to businesses in Upstate NY to teach mindfulness in the workplace, so emotions can be addressed professionally and positively to empower employees and business owners.

To begin, we need to recognize all the different experiences that we have on a neuro-biological level. Emotions are a part of being human. So are body sensations, thoughts, needs and expectations. All of these can impact the way we act in the world.

For example, we get into a car accident in the morning. We are full of thoughts and emotions, and it affects how we talk to our colleagues during then day because of our pre-occupation with our morning experience. This is completely normal and ignoring our emotions can only have detrimental effects to individuals as well as the culture within the workplace.

Use the list below to begin to improve your emotional literacy. and recognize which emotions are most common within your workplace.

Noticing emotions isn't a negative thing. It's my experience that as soon as I can name the emotion, it's hold on my mind and body seems to let go.

If any of these negative emotions are present within your workplace and you feel the impact of unmet needs, consider scheduling one of our workshops that address theses negative emotions to transform your workplace. We recommend our Nonviolent Communication workshops, Empathetic Communication, Mindful Communication, Mindfulness at Work, or we can customize a workshop for your needs. All of these workshops can also be held online nation wide.

The difference that meeting theses needs can make in your workplace is significant.

CLICK HERE to contact us for more information and to schedule your workshop.

Proven Stress Management Techniques for the Workplace

Mon, 15 Sep 2025 17:32:46 GMT

Unmanaged stress leads to burnout.

In today’s fast-paced work environment, workplace stress management has become a top priority for HR directors, wellness coordinators, and Employee Assistance Programs (EAPs). With rising rates of anxiety, insomnia, and mental fatigue, organizations—especially small-to-mid-size companies—are searching for affordable wellness programs that deliver real results. The good news? You don’t need expensive gym memberships or complex systems to reduce stress and boost productivity.

At Inward Office, we’ve helped hundreds of teams implement proven stress management techniques through our stress management workshops, movement breaks, and customized wellness programs. Here are five science-backed strategies you can start using today—plus how Inward Office makes them seamless, scalable, and budget-friendly.

1. Deep Breathing with Brain Retraining (5 Minutes to Calm Anxiety)

Chronic stress triggers the body’s fight-or-flight response, leading to racing thoughts and poor focus. Our stress management workshops teach simple brain retraining techniques using guided breathing to reset the nervous system.

Benefit: Employees report up to 30% reduction in anxiety after just one session.

Why it works for your team: No equipment needed. Perfect for remote or in-office settings.

Launch a weekly 15-minute virtual session and watch focus and sleep quality improve.

2. Micro Movement Breaks to Fix Posture and Fight Fatigue

Sitting for hours causes musculoskeletal discomfort and drains mental energy. Our movement breaks are short, desk-friendly sequences designed for employees with limited time or gym access—including caregivers juggling responsibilities after work.

Benefit: Improves posture, boosts circulation, and enhances metabolic health in under 10 minutes.

Unique Selling Point: Delivered in-office or online, fully adaptable to all body types with kindness and compassion.

Host movement breaks during lunch—no extra cost as class sizes grow.

3. Habit Stacking for Sustainable Stress Relief

One-off wellness events don’t create change. That’s why Inward Office uses a habit-driven approach with weekly sessions that build long-term resilience.

Benefit: Employees develop a personal wellbeing baseline, knowing exactly when they’re out of balance and how to self-correct.

Result: Reduced absenteeism and higher engagement in high-stress or high-turnover teams.

Start a 6-week program aligned with your monthly wellbeing themes—fully customizable.

4. Progressive Relaxation to Combat Insomnia and Mental Fatigue

Demanding schedules sap mental energy and disrupt sleep. Our stress relief workshops include progressive muscle relaxation and mindfulness tools proven to improve sleep quality.

Benefit: Helps employees fall asleep faster and wake up refreshed—leading to 20% higher productivity.

For HR & EAPs: add these sessions to add instant value to your employees and improve retention.

Reduce rising healthcare costs by addressing stress-related insomnia proactively.

5. Group Wellness Challenges to Build Team Cohesion

Stress thrives in isolation. Our customized wellness programs turn stress relief into a team-building opportunity, fostering psychological safety, communication, and a culture of care.

Benefit: Stronger team cohesion, lower turnover, and a workplace where employees feel seen as whole people—not just workers.

Perfect for: Small-to-mid-size companies and high-stress departments.

Sponsor attendance to show your team you care—attract and retain top talent.

Ready to Reduce Stress and Boost Productivity?

You don’t have to wait for burnout to take action. Launch your workplace stress management program today with Inward Office. Whether you’re an HR leader at a growing company, a wellness coordinator planning Q4 initiatives, or an EAP looking to add high-value workshops, we make it simple.

Take the first step:

�� Contact Us and schedule a free consultation

�� Discover how to cut stress by 30% and build a resilient, focused team

Small changes. Big impact. Let’s transform your workplace—one breath, one movement, one habit at a time.

Meditation: YouTube versus Live Instruction

Tue, 12 Aug 2025 18:46:57 GMT

Considering a weekly meditation class for your wellness program?

You finally got the OK for the stress management portion of your wellness program.

But, the budget is low.

So, you think YouTube meditations are an easy answer. Play a meditation during the weekly meeting and then share the link and employees can go back whenever they want to access it.

Zero cost.

Winner....right?

What is the difference between using a YouTube meditation versus a live instructor?

Not all meditation is created equal

If I give my honest opinion, most meditation instructors are lecturing, not guiding meditation. The cues are too frequent, the words provoke thoughts. Meditation must allow space for people to practice, in silence. And the truth is, the best teachers don't give their services for free, so you must ask what kind of quality you are getting on YouTube. You think you are gaining the mental health benefits of meditation, but are you really? What are the credentials and experience of the instructor? Would you really go to an exercise class with an untrained teacher? These are important considerations.

2. Do you know what you are getting?

Many of our clients who choose the YouTube route aren't trained in meditation. They may not know the benefit of a body scan meditation that begins at the feet versus the one that starts at the right hand. Let's say your colleague has a question about the style or why they had a particular reaction. Having an answer for your employee meditation group may improve understanding, educate them about different styles and create opportunities to safely explore the depth of their journey.

3. Reflection

Being a part of a busy office, or during a high demand work day, it may be our tendency to jump from one meeting to another without much time to reflect or observe. An essential part of this practice is to spend time asking "What happened" during the meditation and have a discussion around participants who had a similar experience. For instance, is it normal to fall asleep during meditation or to have a mind that can't stop thinking. If left unaddressed, participants can be left feeling discouraged or not return to a practice thinking that they "failed."

4. Experience

Each of the employees in your meditation class is at a different level of experience. Inevitably there is a need to adapt the meditation to the group. An experienced teacher can capture the attention of all levels by bringing up themes and focal points. In our classes we ask participants about their meditation experience and elicit sharing from everyone during reflection. Differences in levels can lead to richness in discussion and reaction to certain meditations and experiences within meditation.

5. Engagement

Let's get honest. Many wellbeing programs are offering incentives to attend programs of this sort. Are you, as the wellbeing coordinator, only checking a box? Or are we interested in each experience being deep and layered for the participants? The simple act of having a live instructor modulating their volume and voice based on what they observe in class can lead to a participant feeling fully engaged, or not at all engaged. We frequently get the feedback that the instructor "said something as soon as my mind began to wander." This really can only happen when we are live, and is even more effective when we are in-person.

YouTube/Pre-recorded benefits

Cost

Yes you are going to get a lower cost with a pre-recorded or YouTube meditation class. And you know the $0 cost improves your boss' mental health!

2. On-Demand

Use the recording anytime you like, in any way you like. So if the employee finds the class relaxing they can play it over and over again. In live instructed virtual classes, you often do have the opportunity to distribute a recording, so make sure to clafify this with your teacher.

3. I t's Easy

No meetings to vet the instructor. No limits to usage.

With Inward Office, you get the best of both worlds

At Inward Office, you have your choice of live virtual classes or you can choose from our library of pre-recorded, on demand classes and workshops! In addition to those great options, if you are in the greater NY area, somewhere near or between Buffalo and Syracuse, we will come to you and teach at your business location! Whatever your individual needs, Inward Office can create a custom program specific to your requirements.

Getting Started

To get started, new organizations can start here .

You can also choose from our catalog of live classes or start with one of our On-Demand Classes .

If you need something on premises or a custom class to meet a specific need, please contact us .

What else are we missing? What do you think the benefits of the YouTube Pre-recordings are? What do you do in your wellbeing program? Use free stuff that's already "out there" or hire an instructor?

Mindful Eating Webinar on August 5th

Tue, 05 Aug 2025 16:43:01 GMT

It's not what, it's why and how

Mindful Eating Webinar on 8/5 at 1:30pm with Enza West from ENI/Bree Health and Marla Pelletier

Registration: https://app.acuityscheduling.com/schedule.php?owner=36188103

LinkedIn Event: https://www.linkedin.com/events/introtomindfuleating7351705371259908096/theater/

Resources:

The Joy of Half of a Cookie, Jean Kristeller

Well Nourished by Andrea Liberstein

www.soundcloud.com/inwardoffice - Meditations and Mindful Eating exercise (below)

Feelings - what's the point of them anyway?

marla@inwardoffice.com (Marla Pelletier) — Thu, 29 May 2025 15:09:46 GMT

Are feelings useful? What's the point of paying attention to them?

Feelings, or emotions, are silent motivators. They are what happens between an event and our external reaction to an event.

They are neither good nor bad.

Thoughts may be misunderstood as feelings. Like when we say "I feel that...." and we tell a thought.

Feelings are related to body sensations.

Let's say someone says something negative about you at work in front of a group of peers and managers.

You may feel: embarrassed, ashamed, hurt, guilty, infuriated, irritated, surprised.

We each have different feelings in response to different situations.

Try this exercise:

Take a look at the list here. What feeling are you experiencing now?

Where can you feel it in your body?

Do you immediately judge this feeling or decide if it's good or bad?

Make 2025 scheduling easy

marla@inwardoffice.com (Marla Pelletier) — Thu, 12 Dec 2024 19:25:03 GMT

Fill out the form below to have us enroll you in class

We would love to sign you up! *You must already have an account to use this feature. If you do not have an account already, please go to:

This link to create your account & sign our waiver

Please be detailed in the form below.

You will be registered for classes within 48 hours.

Holiday Recordings 2024

marla@inwardoffice.com (Marla Pelletier) — Wed, 11 Dec 2024 15:01:53 GMT

We will be closed....and have holiday recordings up for your use

From 12/21-1/5/2025 we will be closed to give our staff and instructors are much needed time to recharge themselves. We WILL have pre-recorded classes every day of the week . How do these work? We will be posting at least one class per day on the schedule.

www.inwardoffice.com/online (Corporate Clients)

www.inwardoffice.com/paychex (Paychex Clients)

www.inwardoffice.com/move (Self-paying clients)

Sign up for a pre-recorded class and you can expect to:

Receive a confirmation when you enroll, as usual.
Starting on 12/20 you will receive a “reservation reminder” email that will have the link for the recording that can be streamed from Vimeo
If you sign up for holiday recordings after 12/20 the link will be in your confirmation email and you will receive a reservation reminder as the date gets closer.
You can use the recordings, any of them, from the date of sign up through 1/5/2025.
Plan in advance! If a recording is scheduled on Monday 12/23 and you see it on Wednesday 12/25 it is no longer available for registration. You can still request it via email, but we don’t guarantee our response time while we are closed. You could sign up for a 12/27 class, though, and receive the recording right away.

*It’s definitely worth checking out. You will see some classes you have maybe never seen before on the schedule. And you may find some instructors from the past, too!

News : In the new year, we will be saying goodbye to Sarah (Yoga for the Low Back) and Becca (Barre Flow). We are in search of a yoga replacement and Shelly will be joining us (again) for Barre and maybe another HIIT class. Let us know:

Would you sign up for a 30 minute HIIT class on Friday?

New June 2024 Schedule for Virtual Fitness Classes

marla@inwardoffice.com (Marla Pelletier) — Mon, 27 May 2024 04:50:39 GMT

Find the new schedule below. June-Dec 2024

New Paragraph

Tip to use the app to sign up:

The app is a great way to

Mental Fitness Workshops & Wellness Program

marla@inwardoffice.com (Marla Pelletier) — Mon, 08 Apr 2024 04:10:22 GMT

Here's a turn-key program for the whole organization.

May Bite Sized Mental Fitness Classes

What participants will receive: 3 recordings per week of 20 minutes.

1 morning movement, 1 mid day mindfulness, 1 evening downshifting class.

All pre-recorded, streaming is accessed via Vimeo (no downloads)

Sent to employees on Mondays

A schedule sent to all participants will have Google calendar invitations to remind participants to use the classes during the week.

1 social event each week: 30 minutes with IO staff

Four weeks: May 6, May 13, May 20, May 27

Usage stays open through June.

10 coupons to use – cost is $1000 ($100 per employee); min investment of $1000. If you already have a program running with us, we will give you a 20% discount.

See the google form here: https://forms.gle/csaAy4vDaCoQ5AZP7

The qualities we are fostering with each workshop:

Connection & Authenticity: virtual social event on Fridays

Habit Change & Motivation & Strength: movement practice

Focus and Attention: mid-day mindfulness

Stress Relief and Mood Balance: evening relaxation

Taught by Inward Office instructors

------------

We suggest you open it up to departments or groups that are the most stressed first. Even if more than 10 apply, we can cap the class at 10 and have a waiting list for additional participants. Enrollment will stay open through April 30th.

We suggest having a reward at the end. Have participants use this form to track their experience: https://forms.gle/9w9SrssnoZbRePp47

Tennis Ball Myofascial Massage

marla@inwardoffice.com (Marla Pelletier) — Mon, 01 Apr 2024 04:04:07 GMT

A new way to improve range of motion and reduce pain

Myofascia is connective tissue that surrounds all the muscles and joints. There's one way that we can keep this important network of fibers lubricated throughout life and that's massage.

Many of us cannot afford the time or expense of getting massages regularly, but we can use balls to massage our muscles on our own, comfortably.

We have a few choices of ball types:

- Lacrosse & golf: not recommended unelss you are very experienced with this kind of practice

- Dollar store soft foam balls: recommended if you feel very sensitive in any areas

- Tennis balls: the simplest and easiest tool to purchase. You need two

- Yoga Tune Up Balls: these are commercialized balls designed to grip the skin and mobilize the soft tissue in multiple ways. These are the most highly recommended. If you can purchase the large Coregeous ball, the smaller Alpha and Yoga Tune Up Therapy ball, that is recommended. Link to purchase: https://www.tuneupfitness.com/shop

Practice Points:

- Do what feels comfortable or on the edge of discomfort. If you do these techniques you don't have to feel discomfort to confirm that it's working. Go to the edge of discomfort, NOT pain.

- If you are feeling pain by doing these practices on the floor, try these techniques standing against the wall instead.

- Larger balls will be more comfortable than smaller ones.

- If you are uncertain where to place the ball, first find muscle. We rarely press the balls directly on a boney spot. Use the body maps below to help find the points in your own body. Feel free to email us to get more pointers on how to find the exact spot on your own body. This process of discovery of the bones and muscles may take some time. Sandra has been practicing for 15+ years.

Corporate wellness workshops for Mental Health Month and Sleep

marla@inwardoffice.com (Marla Pelletier) — Thu, 07 Mar 2024 16:28:43 GMT

Sleep Health and Mental Health

These are workshops from our catalog of classes. Schedule with us directly with the dates and times you prefer.

Mindbody Tools for Mental Health

Yoga for Anxiety & Stress
This class expands what we commonly think of as yoga and teaches the mental training that’s at the core of yoga. Recognize your automatic reactions, soothe the stress response, and become more resourced and resilient to respond to life's challenges. Shift the body and brain's experience of stress with techniques like breath control, mindful attention, physical movement, progressive relaxation, and healthy lifestyle habits. This class may include reflection time, as well.

Yoga for Caregivers

The caregiving role may be a part of our identity for most of our lives. We raise children, support partners, aging parents, and animals. We may even be caregiving in our jobs. Learn yoga-based techniques to give ourselves care from the inside out. This class will have mat-based postures, self-kindness & mindfulness exercises, and body-based relaxation. This class is a way to care for yourself.

Uplifting Yoga

Uplifting Yoga is a blend of mood-boosting postures and mindfulness exercises to cultivate mental stress relief. Moving our bodies can create changes in our minds: building resilience, endurance, and balance. Add new skills to your toolkit to balance mid-winter blues and rediscover joy from the inside out.

Yoga for the Body & Mind

When we move our bodies in new ways and strengthen previously weak muscles, there is an effect on our minds. We feel more resilient, like we can handle more difficulties, and we trust ourselves more. This class is for people who can sit down on the floor and can go onto all fours. We will include an introduction to meditation in this class.

Breathwork for Stress Relief

The often-forgotten breath is a major indicator of how stressed out we are moment-to-moment. By regulating the breath, we gain control over autonomic nervous system functions, like the hormone release that happens when we are distressed. Train the breath to return to baseline that can be used in daily life. The instructor will also teach observation techniques so that you can manage your stress levels physiologically whether you are at the grocery store, in traffic, or presenting in front of a group.

Meditation for Mood Boost

Meditation is a practice that anyone can do. Essentially meditation is training the attention and what’s on our mind. Our emotional life is a part of this experience of self-observation. Learn exercises to cultivate a meditation practice that accepts of all the moods of this moment. Each of us experiences hardships that we need to hold, notice and let go of. Please bring a pen and paper. Class may be done in a chair or seated on the floor.

Meditation for Anxiety

Meditation is a practice anyone can do. And if you are feeling anxious, it may be harder to sit still and be with the body and the mind. In this class, we will give you tools to begin meditation when anxiety is a part of your experience. Non-judgement, open attention, and self-inquiry will all be a part of the class. This is a virtual class that requires your full attention to get the benefits of the practice. Please bring a pen and paper. Class may be done in a chair or on the floor on a cushion.

Mindfulness for Stress Management

Drawing from ancient mindfulness practices and modern scientific research, this class offers a unique blend of time-tested techniques and contemporary strategies tailored to meet the challenges of today's workplace. Mindfulness is a way of paying attention on purpose in the present moment, non-judgmentally. This simple to capacity, that we all have, can help you manage distraction, recover quickly from emotional ups and downs and find compassion and connection with others. This class is highly customizable based on the needs of the group. For instance, in the case of major organizational changes we can focus on safety amidst change. For teams, we can focus on interpersonal mindfulness tools.

Befriending Anxiety and Stress
The voice of anxiety and stress can tell us stories that we come to believe. With tools of mindfulness and yoga, we can begin to witness these opinions and view them as mental events. By practicing breathing techniques, awareness exercises, postures, and engaging in discussion, we can find a new kind of perception. We can begin to rewire our stress response and live better with stress and anxiety. The outside circumstances may not change, but our perspective can.

Introduction to Mindfulness-Based Stress Reduction

An introduction to the powerful protocol has been changing lives of patients at the Stress Reduction Clinic at UMass and now around the world since the late 1970s. How can we manage stress by using our own bodies? Learn the correlation between wellbeing, mindfulness, and attention. This workshop will introduce tools like mindful movement and meditation to those who are brand new. It is also the introductory workshop for a 12 week series of MBSR workshops for organizations that want a research-based protocol to create lasting stress resilience among small teams.

Soundbath

Come for an immersive sound bath experience. In this class, no need to do anything. Lay down and receive the healing of sonic resonance moving through your body. Sound has the power to heal and transform emotions, physical sensations, and even the body. With sound waves we can bring our brain wave pattern into a more coherent state facilitating the body’s natural ability to heal. (Due to the specific set up and large instruments required, this is at a special price; please inquire)

Mindfulness for Mental & Emotional Well-being

GLAD Technique

Establish a daily practice of noticing what we are grateful for, what we learned, accomplished, and delighted in. This short practice encourages us to create a sense of optimism and positivity in our lives. Worksheet provided. Can be combined with Mindfulness introductory workshops.

Mindful Self-Compassion

How can we show ourselves more kindness in the face of difficult daily realities and a harsh inner critic? Compassion is a practice that can be learned. It begins with self-compassion. Learn mindful awareness techniques to befriend ourselves and make this journey a little easier. Self-compassion can strengthen your coping tools for the psychological stress we all experience. Class will include gentle movement, meditation and reflection to bring us into a deeper state of awareness.

Mindfulness & Self-Kindness for Resilience

What’s the secret to getting back up after falling down? When we are self-critical we are activating the threat defense system, becoming our own worst enemy. Alternatively, we can train the brain to acknowledge our own hardship, success and humanness. Learn techniques you can use personally and even at work. 60 minutes.

Mindfulness & Resilience

Stress is a feedback loop. That means we can have a stressful experience and continue to re-experience the stress throughout the day and the week unless we learn how to recover. It’s our relationship to the stressful events & the stress itself that matter. We need to return to baseline at regular intervals. But how? We teach a physiological approach using the body and the breath that you can use during your workday.

Mindfulness tools to turn down a busy mind

How to use mindfulness practices to deal with intrusive thoughts, circular and over-thinking. In many cases this critical voice can be very loud. We can learn to witness the “busy mind” and make choices that are more aligned with our wellbeing and values.

Workshops to Down Regulate and Sleep Better

Yoga & Sleep: The Magic Ingredients

Gain insight into how different aspects of yoga shift your body and mind from busy-ness to bed ready. Learn effective and realistic ways to wind down and feel ready for easy sleep. This workshop will include yoga postures, breathwork, relaxation, self-kindness and may include essential oils.

Healthy Sleep Habits

Learn new tricks to downshift before bed and turn off a busy brain. Reflect on your sleep habits and learn how the rhythms of night and day affect you. Practice a yoga-based sleep routine that includes physical postures, breathing & relaxation tools, and more.

Meditation for Type A’s

Yoga Nidra, or wakeful sleep, is a style of guided meditation that releases deeply held mental and physical stress. This technique is useful for insomnia: to get to sleep and stay asleep. Yoga Nidra has been shown to decrease stress in the homeless, victims of sexual assault, and soldiers. It is a recommended complementary and alternative treatment method for PTSD by the Department of Defense. It is great for workplaces where employees are going through company-wide changes, work overnight shifts, or have insomnia.

Yoga: How to practice yoga for stress relief

Learn how yoga can be a stress relieving practice through present moment focus, breathing, and physical movements through the full range. In turn, this can improve the body’s natural ability to heal. Using yoga’s ancient wisdom we will switch on the relaxation response and turn down the fight, flight, or freeze response. When yoga is practiced regularly, practitioners may feel an enhanced sense of resiliency to take on life’s challenges. And when one feels better, the effect spreads.

Daily Relaxation

Many of us experience the disease of busy-ness with no break until we collapse into bed at the end of the day. If we don’t learn how to return to a calm baseline, our stress may grow through the day and lead to long term, chronic stress. Learn body-based techniques to weave relaxation into the day.

Better Sleep Tonight: Brain-Based Relaxation

Experience deep relaxation with these mind-body techniques you can do at home. Yoga Nidra is a practice from India designed to systematically release tension, calm the mind, and improve rest while sleeping. Spend a few minutes moving the body to get it ready for stillness. Lie down for a guided practice. A pillow and blanket are recommended. We will provide a recording you can use at home.

Breathing for Resilience and Adaptability

Our stress response is mirrored in our breath. When we are stressed we hold our breath or breathe shallowly. Poor posture can also influence our pattern of breathing. Regulated breathing exercises can shift our inner wellbeing from anxious or depressed to a feeling of balance or calm.

Stretch and MELT

Giving attention to the fascial network can decrease pain and improve range of motion in a way that stretching and weight lifting cannot. The MELT Method class re-hydrates the tissues making this class perfect for computer users, parents of young children, and those who have arthritis. We will begin and end with targeted stretching.

The MELT Method ® uses hard and soft rubber balls that fit into the palm of your hand to release tension in the connective tissue. The rolling and gliding techniques focus on pressure points in a targeted routine that creates real change within 1 hour. Participants with foot & ankle pain, wrist & finger pain may find relief in this class. Kits are available for purchase after the course for $25. This is a great class for everyone who experiences a limited range of motion, stiffness, or joint pain. Supplies provided.

Seven Dimensions of Wellness

Wed, 15 Nov 2023 16:07:00 GMT

7 Dimensions of Wellness - are there any time saving practices to hit them all?

The 7 dimensions of wellness are:

Physical Wellness - It refers to maintaining a healthy body through proper nutrition, regular exercise, and adequate sleep.
Emotional Wellness - It refers to managing and expressing emotions in a healthy and productive way, having healthy relationships, and coping with stress.
Intellectual Wellness - It refers to expanding knowledge and skills, engaging in creative activities, and pursuing lifelong learning.
Social Wellness - It refers to maintaining positive relationships with others, connecting with people, and having a support system.
Spiritual Wellness - It refers to having a sense of purpose and meaning in life, practicing gratitude, and having a connection to something greater than oneself.
Environmental Wellness - It refers to being aware of the environment and taking actions to protect it, living in a clean and healthy environment, and minimizing negative impact on the environment.
Occupational Wellness - It refers to finding satisfaction and fulfillment in one's work or career, having a healthy work-life balance, and maintaining positive relationships with colleagues.

Yoga and meditation can fit into all of these dimensions of wellness. For example:

Physical Wellness - Yoga involves physical movements that can help improve flexibility, strength, and balance. Meditation can also help reduce physical tension and promote relaxation.
Emotional Wellness - Yoga and meditation can help reduce stress, anxiety, and depression, and promote emotional well-being. They can also help improve self-awareness and promote self-acceptance.
Intellectual Wellness - Engaging in yoga and meditation can help improve cognitive function, promote mental clarity, and enhance creativity.
Social Wellness - Yoga and meditation classes can provide opportunities to connect with others who share similar interests and values. Practicing yoga and meditation with others can also help promote a sense of community and belonging, which can contribute to social wellness.
Spiritual Wellness - Yoga and meditation are often associated with spirituality and can help individuals connect with something greater than themselves. They can also promote mindfulness and a sense of inner peace, which can contribute to spiritual wellness.
Environmental Wellness - Yoga and meditation can promote mindfulness and a sense of connection to the environment. Additionally, many yoga practices emphasize living in harmony with the environment and taking actions to protect it.
Occupational Wellness - Yoga and meditation can help reduce work-related stress and promote a healthy work-life balance. Reflection and self-inquiry exercises can help individuals find meaning and purpose in their work.

Our favorite 30 minute combos

marla@inwardoffice.com (Marla Pelletier) — Mon, 30 Oct 2023 16:22:38 GMT

Have a wellness hour at work? Fill it with two 30 minute mind/body classes.

Our clients often ask how to get the most out of their office yoga class.

Do two 30 minute classes back-to-back. Automatically increase the number of available seats with two different classes & attract different people to class. This also is a bite-sized class which makes adding it to a busy calendar more feasible.

Here are some ideas:

Meditation + Chair Yoga - includes the attention training of mindfulness meditation and gentle stretching & strengthening without needing to change your clothes. Also great for those who have limited mobility that you may seek to include with your wellness program.

Yoga for the low back (on the mat) + Yoga for the shoulders and neck (in the chair) - Targeting those who can readily identify with areas they carry tension or pain. This way, they know the class is for them!

Myofascial ball massage + Yoga Fundamentals - Myofascial massage is using rubber-like balls to massage the feet, hands, or back to release ‘stuck stress’ that manifests as pain in the body. We can increase mobility with the myofascial massage, making the yoga class a whole new experience. Yoga fundamentals is a basic mat class for all levels. The instructor will customize the exercises to the needs of the class.

Core strength + Yoga for better posture (both mat, or yoga in the chair) - For many of us sitting at a desk we become weak in very specific muscle groups. These classes work together to improve posture through strengthening weak muscles and lengthening the tight muscles. It’s easier to hold a more upright posture after these classes.

Yoga for strength and stability + Yoga for the lower back - T wo well-rounded classes for those who have specific desires to relieve pain and have more balance in the winter months. Low back pain may be a high health claim area.

Yoga for the mind + Yoga for the body - Keeping the titles simple here, we are sharing with the potential students that yoga isn’t just a physical practice. Its main goal is to calm the turbulence in the mind, and we do that through specific access points in the body and in the attention or awareness. This class is a practice class, so participants will learn exercises that affect the mind, primarily. And exercises that impact the body, primarily.

Upper body stretch + Lower Body stretch - Keeping the names simple again, here we are inviting those who don’t think they are cut out for yoga but their doctors may be telling them that they need to stretch. This may be great for environmental services, food service workers, or others who are experiencing pain and limited mobility. These can be done in the chair or on a mat.

As a reminder, Inward Office instructors travel to workplaces in the Niagara and Erie Counties (Buffalo), Monroe (Rochester), Genesee (Batavia), Livingston (Geneseo), Ontario (Victor, Canandaigua, Geneva, Naples), Wayne (Sodus, Newark, Macedon), Yates (Penn Yan), Seneca, and Steuben counties. We also do virtual classes for organizations outside of Western NY.

Mindful Chair Yoga Break

marla@inwardoffice.com (Marla Pelletier) — Mon, 03 Jul 2023 13:59:48 GMT

Move more mid-day at work

New Workshops - on Sale

Mon, 12 Jun 2023 18:27:15 GMT

Discover new tools for stress, long hours at a desk, and sleeplessness

Workshops with a summer discount. Book before 7/31 to take advantage of 20% off!

Mindfulness as Brain Training

Mindfulness is training the attention and enhancing efficiency through improved focus. Just like going to the gym, we need exercise to strengthen this muscle of attention. We recently held this for a team of 100 engineers at Paychex. They learned how mindfulness can train focus, metacognition, and interoception with body-based, accessible, guided meditation techniques.

45 minutes, virtual with recording or in-person

Mindful Self-Kindness for Resilience

45 minutes, virtual with recording or in-person

Core Strength for Healthy Posture at your Desk -

A chair based class to train the muscles that maintain an upright posture at our desks.

We have been teaching this class in a 30 minute format virtually for over a year for one client. Participants love the short format and real-life application for their back discomfort.

30-45 minutes, virtual with recording or in-person

Yoga for better sleep

Practice a yoga-based sleep routine that includes physical postures, breathing & relaxation tools, and essential oils. Learn new tricks to downshift before bed and turn off a busy brain.

We often get questions about yoga-based techniques to get to sleep. This is a brand new class to address those questions.

60 minutes, in-person only

Hip Mobility

Long hours of sitting at a desk, on a couch, and in the car can lead to stiffness in the hip joint. Stiff hips and weak quads can also be a cause of low back pain. Learn flexibility and strength building exercises to lubricate this joint. You may find it’s easier to get up from your desk, walk a mile, and even dance.

30-45 minutes, virtual with recording or in-person

Aging Gracefully: Lessons on longevity!

Aging Gracefully covers four topics to help you through the natural aging process -- 1) Building bone strength 2) Improving your upright posture and 3) Strengh & balance 4) Take your spine through its healthy ranges of motion. This workshop is packed with essential lessons and accessible movement good for all levels of experience.

60 minutes, in-person or virtual

Smola's Wellness Day

Tue, 30 May 2023 18:08:17 GMT

Use the resources below to continue your practice

Sandra's Sound Healing:

www.sunflowervibrations.com

Sound events held around Rochester, NY

Mindfulness & Self-Compassion:

Recording

MELT Method:

Buy your supplies here: www.meltmethod.com

Jen is the only local instructor teaching this style of myofascial self-massage

FREE VIRTUAL CLASSES

HIIT for legs with Becca (Mondays 7-7:30am EST)

Mindful Chair Yoga with Eileen (Mondays 12-12:20pm EST)

www.inwardoffice.com/online

MVP: Meditation for Mood Boost

Wed, 24 May 2023 11:51:43 GMT

Thanks for attending on 5/24

Here are extra resources after today's class.

Your mood boost routine, the body atlas study, a sensation & emotion key, and finally our weekly class schedule (as of May 24, 2023).

Barre and Meditation - Free videos

Fri, 19 May 2023 16:46:46 GMT

This is a subtitle for your new post

BARRE (30 MINS) WITH SHELLY

https://vimeo.com/569394818?share=copy

MEDITATION AT WORK

Workshops you need if you work at a computer

Sat, 06 May 2023 18:39:00 GMT

This is a subtitle for your new post

MELT Method for the Hands, Arms, and Shoulders (30 minutes) - maximum of 30 people. Table and space to stand is needed.

Description: This class is great for anyone who works at a computer for long periods of time. The MELT Method uses small hard and soft rubber balls to release stuck stress in the fascia. The class rehydrates connective tissue from the inside out improving range of motion and decreasing pain. Supplies provided.

MELT Method for the Feet (30 minutes) - maximum of 30 people. Floor space is needed

Description: This class is great for anyone who is on their feet for long periods of time or doesn’t move their lower body much and is experiencing a limited range of motion. The MELT Method uses small hard and soft rubber balls rolled along the feet to release stuck stress in the fascia. When we rehydrate the connective tissue, we can decrease pain in the feet, improve circulation, and the effects will even be felt in the legs and hips. You will be removing your shoes in this class, so please wear or bring socks. Supplies provided.

Stretching at your Desk (30 minutes) - we need a chair for each person and space around them

Description: Sitting for long hours in front of a computer and being sedentary can lead to a range of negative health effects that has been compared to smoking cigarettes. Getting up and moving, stretching, and exercising at regular intervals throughout the day can improve metabolism, alertness, give your eyes a break, and improve your outlook. In class your instructor will teach you basic stretches, strengthening exercises, and movement techniques you can fit into your day at regular intervals. No experience necessary. You may do this class in work clothes.

Stretches for wrists, fingers, and hands (30 minutes) - we need a chair and table space for each person and space around them

Description: It’s no surprise that long hours at the computer and using a cell phone throughout our day have created discomfort in our hands, wrists, elbows, and shoulders. Learn how stretching can benefit your range of motion, decrease discomfort, and can be practiced daily. No experience necessary. You may do this class in work clothes.

Mindfulness to Train the Brain - 45 to 60 mins - we need a hook up for power point

Similar to how we go to the gym to train the body, mindfulness is a way to train the brain. Why do we need to train the brain? To be more in control of our attention and intention. Do you find that you run on auto pilot, waking up one day wondering where the time went? Learn tips and tricks to live intentionally, improve your ability to follow through with goals, and create choices where there weren’t choices before. This can even help you find more success in relationships: at work and at home.

Mental Health Month: May 2023

Tue, 02 May 2023 16:28:11 GMT

Classes for you, classes for your colleagues.

Here are a few workshops that we can teach on-site or virtually for your team.

Each class can be 30-60 minutes, scheduled any time of day, inclusive of all levels of experience.

Our goal is to make this class applicable to the struggles you see around you.

Move Out of your Own Way - Move to lift your mood. Exercise is one of the most accessible anti-depressants. Only 10 minutes a day makes a difference. Use this class to encourage you to transmute your low energy, your anxious mood, or lack of motivation. Taught by an experienced movement instructor for all levels.

Yoga for Anxiety and Stress

Over the last few years you may have found yourself waiting for the shoe to drop... Or scared about what’s around the next corner.... With so much uncertainty and things out of our control, what can we do?

We can tend to our nervous system, the way the body processes the inputs from the outside environment. Gain the support and skills to focus on the present while recognizing and calming the stress response, becoming more resourced and resilient to respond to life's challenges.

We will share the foundational practices to shift the body and brain's experience of stress, including breath, mindfulness, movement, relaxation, and healthy lifestyle habits. We hope you'll join us to experience the benefits of the practices and potential of your wellbeing.

Practicing chair yoga for stress relief

Learn how a chair based yoga practice can be stress relieving & integrated into your daily routine. We will focus on mindfulness, the presence of the breaththe present moment, the presence of the breath, physical movements, and turning on our body’s natural ability to heal. Using yoga’s ancient wisdom we will switch on the relaxation response and turn down the fight, flight, or freeze response. Leave class with a sense calm, strength, and improved range of motion. When you feel better, the others around you can feel the effect.

Yoga for stress relief

Yoga for Stress Relief with Kellie. Yoga is a mind/body practice that can bring us layers of insight into the way we hold stress in the body. The stress signs we receive can change frequently and we need regular check ins to build the capacity for self awareness. Self awareness is one of the foundations of emotional intelligence and empathetic leaders. In times of great change, our bodies can hold this stress like a security blanket. Instead learn how to notice the stress and, in turn, change its effect in your life.

Mindfulness for Stress Management:

Mindfulness is a way of paying attention on purpose in the present moment, non-judgmentally. Learn how this simple to learn tool can inform a new perspective so that you can manage distraction, recover quickly from emotional ups and downs and find compassion and connection with others.

Introduction to mindfulness for mental stress relief:

Mindfulness is an approach to life that may decrease inner resistance to the life’s ups and downs. In our workshop, we define stress as simply a moment that requires a shift or change. Take home specific & short exercises that you may do on your own to enhance well being through strengthening your muscle of mindfulness! Our practices are based on the study of yoga, meditation, and mindfulness which all use body-based techniques to bring mental calm.

Meditation for the busy mind - Description forthcoming

Mindfulness & Self-Compassion

How can we show ourselves more kindness in the face of difficult daily realities and a harsh inner critic? Compassion is a practice that can be learned. It begins with self-compassion. Learn mindful awareness techniques to befriend ourselves and make this journey a little easier. Class will include gentle movement, meditation and reflection to bring us into a deeper state of awareness.

Meditation for Anxiety

Description: Meditation is a practice anyone can do. And if you are feeling anxious, it may be harder to sit still and be with the body and the mind. In this class, we will give you tools to begin meditation when anxiety is a part of your experience. Non-judgement, open attention, and self-inquiry will all be a part of the class. This is a virtual class that requires your full attention to get the benefits of the practice. Taught by Inward Office, a corporate wellness company located in Rochester, NY. Please bring a pen and paper. Class may be done in a chair or on the floor on a cushion.

Meditation to Beat the Blues

Description: Meditation is a practice that anyone can do. Essentially meditation is training the brain and developing awareness of how our attention moves. Our moods are always a part of this experience of self-observation. Learn exercises that can help you begin a meditation practice, continue, or renew one while including all the moods of this moment. This is a great practice for anybody, as each of us from time-to-time experience hardships.

Yoga to Beat the Blues
Yoga to Beat the Blues teaches self-regulation techniques to relieve moderate anxiety, depression, or seasonal affective disorder. The difference between this class and others is its integration of breath control techniques, progressive relaxation, guided meditation, and repetitive movements. The inclusive approach of the instructor is an essential component, creating a safe space to explore physiological responses to the exercises. As a workshop, this class can be an 8 week session with MP3s and handouts for support. As a one time class, this workshop will give participants a felt experience of how yoga can be adapted to manage the mental/emotional ups and downs of life. The class is based on LifeForce Yoga, a therapeutic yoga intervention for anxiety and depression.

Breathing for Stress Management

The often-forgotten breath is a major indicator of how stressed out we are moment-to-moment. By regulating the breath, we gain control over autonomic nervous system functions, like the hormone release that happens when we are distressed. In class we will learn hands-on techniques to manipulate the breath and return to homeostasis. The instructor will also teach observation techniques so that you can manage your stress levels physiologically whether you are at the grocery store, in traffic, or in a yearly review.

Meditation

Meditation, or attention training, doesn't mean we clear the mind of all thoughts, but that we become more aware of the thoughts and sensations that are going on moment-to-moment. This brings us the ability to notice how our thoughts can control our actions when we are not conscious of them. Studies have proven meditation helps regulate blood pressure, pain, improve the body's immunity, and decrease inflammation. In class we will meditate seated in a chair or on the floor for 20 minutes. Another 10 minutes will be discussion about our experience meditating and how to create a home practice. The teacher adapts traditional meditation for the workplace & for novices. This is a great chance to try meditation again or gain group support for regular practice.

Introduction to Mindfulness-Based Stress Reduction

Self Kindness for Resilience

or Self-Kindness & Interpersonal Mindfulness

Kindness and bringing our practice into the real of interpersonal relationships is the third type of mindfulness practice. Learn and experience loving-kindness and learn how can self-kindness be the stepping stone towards compassion and understanding in relationships, both personal and professional. Learn a technique to practice daily. 60 minutes, in-person only.

Micro-Resets

Stress is a feedback loop. That means we can have a stressful experience and continue to re-experience the stress throughout the day and the week unless we learn how to recover. Its our relationship to stress and stressful events that matter. We need to return to baseline at regular intervals. But how? We teach a physiological approach using the body and the breath that you can use during your workday.

5 minute mindfulness

We often don’t have more than 5 or 10 minute moments throughout our day to practice. Learn techniques you can integrate throughout the day to return to baseline and re-establish a sense of wellbeing throughout the day. This includes movement, breath work, relaxation techniques and attention training.

Yoga for Stress Resilience

What do you tend toward: fight, flight, freeze or fawn? Do you know the roles of the stress response system in your own life? Even if you don’t know what calm or homeostasis feels like, there are yoga, breathing, and mindfulness practices to change the inner environment. These are techniques you can employ daily, as necessary, for preventive self-care during the most challenging times.

Yoga Nidra

Deep Rest

Yoga Nidra, or wakeful sleep, is a style of guided meditation that releases deeply held mental and physical stress. Consistent practice gives the practitioner deep rest to manage their minds amidst stress & uncertainty. It is great for workplaces where employees are going through company-wide changes, work overnight shifts, or have insomnia.

A meditation practice for Type A’s. Release deeply held physical and mental stress with a fully guided practice. This technique is useful to get to sleep and stay asleep. It can be more restful than a nap. The Department of Defense has recommended this practice for soldiers recovering from PTSD. 30 minutes.

Special service: Add a sound bath with crystal bowls, gongs, or chimes for an especially memorable experience in person.

Breathing for Resilience and Adaptability

Breath exercises can change inner wellbeing from anxious or depressed to a feeling of balance or calm. Learn about the role of the vagus nerve when we manipulate the breath. Reflect on different practices and how they change the inner experience. An immersive class. Take home a 10 min audio recording as a gift. 30 minutes, only.

It's not too late: Book a mental wellbeing class

Tue, 02 May 2023 15:58:15 GMT

Small choices lead to big changes....support your colleagues' mental health

It’s not too late to add our yoga, mindfulness and meditation workshops to your schedule.

Wonder how these relate to mental health?

Want experience, not words? Try this exercise.

Through the COVID pandemic, the yoga, meditation & fitness classes served as a life preserver for many of our students. For the first time people connected to their inner experience: getting more comfortable with the variety of sensations, thoughts, and emotions they were feeling WITHOUT resistance.

Then, moving their bodies with the support of the community & instructor allowed them to safely release tension and build strength.

If we don’t befriend the ups and downs that arise from stressful experiences, we may self-medicate or choose other unhelpful strategies.

Surfing the waves of life is the true goal of yoga.

Personally, I know that using mind/body tools like yoga and meditation have helped me to stay off prescription meds even when I took care of my mother in law as she died from ALS and single-parenting while my husband was deployed. And if you want to learn more of that, perhaps we need to grab a coffee.

I’m happy to personally recommend a workshop based on what your company needs.

Here are some ideas.

30 min virtual or 60 min in-person classes in:

Mind/Body tools for Stress & Anxiety

Yoga to Beat the Blues

Meditation to Train the Brain

Mind/Body tools for Focus & Performance

Mindfulness for Stress Management

Resilience tools to rewire the brain

Yoga for Stress Relief

Self-Kindness for Interpersonal Mindfulness

Mindful Communication

Have a great day!

Marla

Meditation:

https://youtu.be/qdQnUrsldXY

Schedule Change ahead

marla@inwardoffice.com (Marla Pelletier) — Thu, 20 Apr 2023 19:05:18 GMT

Yoga on a new day

Yoga for Healthy Aging and Joints:

This is a great class for those of us who wake up achy, or have changing ranges of motion due to aging. This class features yoga postures that are gentle and low impact. This can help athletes improve their recovery time, and aging people can release deeply held stiffness and ease joint-related pain. Most poses are done on the ground and held for long periods of time. You will certainly feel a big shift in your flexibility after class. A mat, pillow, or yoga bolster, and a few blankets and straps are recommended supplies.

NEW TIME: Wednesday 5-5:50pm with Sandra

Recording available right after class through Tuesday evening.

Yoga for the Low Back

Yoga is an excellent practice for lower back discomfort, poor posture, relieving stress and for those who need a gentle entry back into exercise. Classes are alignment based helping you discover the healthiest movement patterns and re-setting old habits. Classes give you a well-round immersive experience of yoga that incorporate direct experience of deepening self awareness.

Recordings sent to every class enrollee & are available for the week between classes.

New time: Thursday 5:30-6:15pm with Jessica

Video from our founder, Marla, with all this info and more: https://vimeo.com/819207005?share=copy

Try a 45 min yoga class with Julie. Her regular class is on Thursday at noon.

NHC-WNY

Thu, 23 Mar 2023 20:05:41 GMT

Micro-Resets for Stress Management

Use this link to connect to the Vimeo app directly using a phone or tablet: https://vimeo.com/showcase/10275708

Yoga Remedy for sleeplessness

Fri, 17 Mar 2023 10:00:00 GMT

What do you do when you can't sleep?

It’s 4am. Our 6 year old is up with a stuffy nose. I soothe her with tissues, extra blankets, and medicine, I lay back down in my cold bed.

And the gremlins start:

“Did you change over the laundry?"
“Might as well get up and get a start on the day"
“The baby will be up any second now"

My secret weapon to back to sleep is…..

Yoga Nidra
(No yoga postures, only a sleeping position)

I used yoga nidra during the most stressful & vulnerable year of my life (a story for another time!). My husband used it while in a combat zone. And it worked.

Try Inward Office’s recording here: Yoga Nidra for sleep.

I recommend bookmarking it.

Even if you aren’t having sleep trouble now, most of us will experience episodic sleeplessness. Or maybe a friend will need solutions.

To sleep recovery,

Marla

P.S. Also highly recommended to get back to bed: don’t touch the cell phone between 9pm and 6am. Use an old fashioned alarm clock. Use pen and paper. You deserve the break.

P.P.S. Part one of this story is here: https://www.inwardoffice.com/neti-pots-my-4am-wake-up-call

40 ways to integrate more movement at work

Mon, 13 Mar 2023 12:15:00 GMT

Movement ideas to launch your wellness program at work

Never organized workplace wellness before? Here are some ideas so that you can integrate more movement at work.

Want to make this fun? Make a bingo board with these 25 ideas. Each week have them do one challenge: Complete a horizontal row, complete a vertical row, get all the corners, etc. Then enter those who complete the weekly challenge into a drawing to win a prize. Then they not only win a prize, but also get the award of better health and range of motion at the end of the week!

Stand-up meetings: Conduct meetings while standing to encourage movement.
Exercise breaks: Schedule short breaks throughout the day for stretching or light exercise.
Active seating: Use active seating options like balance balls or standing desks to encourage movement while working.
Walking meetings: Take meetings outside and walk while talking.
Desk exercises: Incorporate simple desk exercises such as neck rolls or wrist stretches into the workday.
Stair climbing: Encourage employees to take the stairs instead of the elevator.
Walking or cycling to work: Encourage employees to walk or cycle to work instead of driving.
Group fitness classes: Offer on-site fitness classes during lunch or after work.
Game breaks: Take short breaks to play games that encourage physical activity, such as table tennis or cornhole.
Step challenges: Organize step challenges for employees to encourage physical activity and friendly competition.
Office games: Organize office games that encourage movement, such as ping pong or cornhole.
Dance parties: Schedule short dance parties to get employees up and moving.
Virtual reality games: Provide virtual reality games that encourage physical activity.
Hiking trips: Organize group hiking trips for employees to get outside and get some exercise.
Scavenger hunts: Create office scavenger hunts that require employees to move around and search for items.
Interactive challenges: Organize interactive challenges that encourage physical activity, such as a relay race or obstacle course.
Team-building activities: Incorporate team-building activities that encourage movement, such as ropes courses or team-building exercises.
Movement-based video games: Provide video games that encourage physical activity, such as Dance Dance Revolution.
Sports tournaments: Organize office sports tournaments, such as basketball or soccer, to encourage physical activity and friendly competition.
Karaoke: Schedule karaoke sessions to get employees singing and moving.
Fitness challenges: Organize fitness challenges where employees can compete to see who can get the most steps in a day or week.
Nature walks: Organize nature walks for employees to get outside and get some exercise.
Yoga classes: Offer yoga classes that are specifically designed to be fun and engaging.
Outdoor picnic: Organize an outdoor picnic where employees can play games, eat, and socialize while getting some physical activity.
Fun runs: Organize fun runs or walks that are themed and encourage employees to dress up and have fun while getting some exercise.
Take walking breaks: Encourage employees to take short walking breaks to get up from their desks and move around.
Stretch routines: Incorporate stretching routines into the workday to improve posture and flexibility.
Yoga sessions: Offer on-site yoga sessions during lunch or after work.
Dance breaks: Schedule short dance breaks to get employees moving and break up the monotony of sitting.
Outdoor work spaces: Create outdoor work spaces where employees can work and get fresh air while still being productive.
Group walks: Organize group walks during lunch or after work to encourage physical activity and socialization.
Virtual fitness challenges: Organize virtual fitness challenges where employees can participate in physical activity from their homes.
Mobile workstations: Provide mobile workstations that can be used while standing or moving around.
Office sports leagues: Organize office sports leagues, such as basketball or soccer, to encourage physical activity.
Obstacle course: Create an obstacle course within the office for employees to challenge themselves and break up the day.
Exercise equipment: Provide exercise equipment such as dumbbells or resistance bands for employees to use during breaks.
Garden work: Create a garden area where employees can work and get some physical activity.
Massage sessions: Offer on-site massage sessions to help employees relax and relieve tension.
Fun runs: Organize fun runs for employees to participate in and get physical activity.
Dynamic seating: Provide seating options that allow for movement, such as rocking chairs or stools.

Neti Pots & My 4am wake up call

Wed, 01 Feb 2023 14:16:10 GMT

What do you do when your child is sick?

My 4am alarm is Ginger, my kindergartener, knocking on the door.

It’s her ear. And her throat. And she’s tired from coming down the stairs to find me.

Her quiet sobbing wakes the baby.

My husband moves beds.

We head to the bathroom to do the neti pot.

Did you know that the neti pot is a 500 year old Ayurvedic medicinal tool from India? The process of cleaning out the nasal passages with saline water is called jala neti.

After a while, Ginger's discomfort has decreased & she heads back to bed.

Now, more kids are home than at school and I plan to boil a pot of ginger tea.

Are you interested in learning how to use the neti pot?

What’s your go-to when you or your family members are sick? I’ll share some of these on our social media pages, or for really good ones, maybe the next email.

Next email: how to get back to bed when you aren’t actually planning to wake up at 4am.

Get on our email list by creating an Inward Office account and check the box that you would like to receive newsletters.

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Neti Pot and Jala Neti: A Beginner's Guide

Neti Pot and Jala Neti are ancient Ayurvedic practices that have been used for centuries to cleanse and clear the nasal passages. These practices involve using a small pot or container filled with saline solution to flush out the sinuses, remove mucus and impurities, and promote overall respiratory health. In this article, we'll take a closer look at these practices and how to get started.

What is a Neti Pot?

A Neti Pot is a small, teapot-shaped container with a long, thin spout. It is designed specifically for Jala Neti, which involves pouring a saline solution through one nostril and out the other to flush out the nasal passages. The solution can be purchased pre-made or made at home by mixing kosher salt with water.

What is Jala Neti?

Jala Neti is the practice of using a Neti Pot to cleanse the nasal passages. The idea behind Jala Neti is to promote overall respiratory health by flushing out impurities and mucus from the sinuses. To perform Jala Neti, you fill the Neti Pot with the saline solution and then tilt your head over a sink. Place the spout of the Neti Pot in one nostril and pour the solution through the nostril and out the other, allowing it to flush out the sinuses. Repeat on the other side.

Why is Jala Neti Beneficial?

Jala Neti is beneficial for several reasons. Firstly, it helps to clear out mucus and impurities from the sinuses, reducing the risk of infection and promoting overall respiratory health. Secondly, it can help to reduce allergy symptoms and relieve nasal congestion. Thirdly, Jala Neti is believed to have a calming effect on the mind, promoting relaxation and reducing stress.

How to Get Started with Jala Neti

Getting started with Jala Neti is easy. Here are the steps to follow:

Prepare the saline solution by mixing 1/4 tsp of kosher salt with water.
Fill the Neti Pot with the solution and stand over a sink.
Tilt your head to one side and place the spout of the Neti Pot in one nostril.
Slowly pour the solution into the nostril, allowing it to flow out the other nostril and into the sink.
Breathe through the mouth.
Repeat on the other side.
Conclude by putting some oil on the nasal membranes to keep them lubricated in wintertime when it tends to be dry. Olive oil if you don't have anything else, or nasya oil, an Ayurvedic oil blend.

It is important to note that Jala Neti should not be performed if you have a sinus infection or if your nasal passages are irritated or inflamed. In these cases, it is best to consult with a healthcare provider before starting this practice.

In conclusion, Jala Neti is a simple and effective practice that can help to promote overall respiratory health, relieve nasal congestion, and reduce stress. Whether you're new to Jala Neti or have been practicing it for years, it's a great way to promote overall health and well-being.

I started this process with my children when they were 3 years old. By now, Ginger who is 6 regulary requests neti pot when she has a stuffy nose. Even when they complain of ear pain or have mucus in their throat, I begin with the neti pot. This flushes the whole system and often decreases the pressure they feel in their heads. Along with essential oils, we have successfully mitigated what may have been long absences from school into only a couple of days. :-)

New Paragraph

Holiday Recordings are Back!

marla@inwardoffice.com (Marla Pelletier) — Tue, 13 Dec 2022 13:56:27 GMT

While we rest, you keep moving! Between Friday 12/23 - Sunday 1/1

Resting is an important part of life, that isn't the same as sleep.

Sometimes that's simply turning off the phone.

Or saying "no."

Or choosing to be still when you could be active.

Our team will be resting between 12/23-1/1. But you can use our recordings.

How they work:

Sign up like normal for a class between 12/23-1/1.
Choose your price or use your promo code
You will get access to the recording link immediately in the confirmation email. Links go "live" on 12/21.
You will also receive a reservation reminder a day ahead of the scheduled time with the recording link. (Monday morning for Tuesday classes)
All links will stay active from when you receive them through Sunday 1/1. Use the recording as many times as you would like!

FYI - the scheduled times and dates only limit the enrollment time. In other words, you must sign up before 4pm on Wednesday for the scheduled 4pm Wednesday Core Strength class. After 4pm you will no longer be able to sign up for that class. Also you may notice that the schedule 12/23-1/1 does not reflect our normal weekly schedule.

We will be available via email and phone if you encounter any trouble.

And, if you feel inspired, our instructors love to know that you have been watching the classes. Even a thank you can keep our instructors inspired and energized for the upcoming year.

Finally, check the new schedule - we moved Barre and HIIT to morning times.

Happy Holidays & don't forget to rest!

Corporate Sponsorship: www.InwardOffice.com/Online

Paychex: www.inwardoffice.com/Paychex

General Public: www.inwardoffice.com/move

Five Fitness Myths to Kick to the Curb

marla@inwardoffice.com (Marla Pelletier) — Mon, 17 Oct 2022 16:49:50 GMT

From our friends at Seva Health: five myths about fitness you need to know

Our friends at Seva Health have put together the five fitness myths that are taking up space rent-free. Angel, the founder, has a great podcast called Healthy Housecalls, where she, a wellness-focused nurse, helps you live longer & better.

Don’t forget to sign up again this week. www.inwardoffice.com/online

Attend any class live & be entered into a drawing for a $15 Amazon gift card. Two more drawings left (this week & next). If you use the recording, send a testimonial & we will add your name to the drawing.

Marla

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Welcome to Healthy Housecalls with Angel, a weekly round-up of tips, tools, and strategies to help you live longer and live better with lifestyle medicine. Like it? Forward to a friend, who can subscribe here .

Here, we go over some fitness myths that can stop taking up space rent-free in your brain:

Myth: You need to be at the gym

Walking is the easiest exercise method to use. Simply step outside your door; no extra equipment is required. Want to perform resistance training at home? No issue. Push-ups and the use of milk jugs or other household items as weights are two examples of how you can work your entire body without any equipment. And there are lots of workout videos on Instagram, Zoom, and YouTube that can transform your living room into a fitness studio.

Myth: Working out on an empty stomach is a must

Although this myth isn't entirely inaccurate, it does depend on your objectives. You can lose weight by exercising on an empty stomach, but you must have enough stamina to complete a challenging workout plan. Consider a protein shake to give you more energy without making you feel sluggish if you are attempting to lose weight but find that you can't make it through your workouts without a snack. If you want to lose weight, exercising first thing in the morning (before breakfast) can be your best bet.

Myth: Lifting weights turns fat into muscle

Fat cannot be converted into muscle. Weightlifting actually contributes to the development of muscular tissue within and around any fatty tissue. Eating a nutritious diet that includes vegetables, whole wheat, lean meats, and - yes - healthy fats like olive oil and salmon is the best approach to reducing fat tissue.

Myth: Heavy weights will make women bulky

It is difficult for women to gain muscle mass by weight lifting unless they are specifically aiming to do so because they don't have as much testosterone as men. However, strength training, or the act of lifting plenty of weights, is crucial to physical fitness. Use less weight and more repetitions if you're still concerned about gaining too much muscle.

Myth: You can target certain body parts for weight loss

Whether it's your arms, legs, or core, several exercises promise to focus specifically on one part of your body. Even though these exercises aid in muscle growth, they are unlikely to significantly affect that area. At the same time, concentrating solely on one area at the cost of others does not lead to a change on the whole. Instead, aim to work on your entire body as a whole.

If incorporating more healthy habits into your schedule, such as developing a healthy exercise routine, is on your mind, check out my Fit & Functional for Life community. The community brings together people from all walks of life to learn these skills in a safe, encouraging space away from other toxic spaces on social media.

That time I almost died

marla@inwardoffice.com (Marla Pelletier) — Mon, 29 Aug 2022 19:47:17 GMT

Can lack of exercise be a kind of near death experience?

The delivery of my fifth child was intense.The nurse said I lost two pints of blood. When the doctor said "how much?" both my husband and I heard the surprise in her voice. She called the surgical team in early. Turns out a hair-sized piece of placenta was still in my uterus causing the blood loss.

After we were in the clear, my husband and I reflected on how similar conditions would have killed a woman in child birth a hundred years ago.

Similarly, a lot has changed as far as exercise in 100 years. Running wasn’t a sport; if you were running along the side of the road, you were likely being chased. Exercise was a part of daily life.

How do you incorporate movement into your daily life? Park far from the entrance? Take the dog for a walk? Squat to pick up things you drop?

Share on our social media, blog, or share you story with us on email.

NEWS:

We are giving away prizes September 5 - October 28. Attend a live virtual class & be entered into a drawing for a 30 minute private session with an instructor OR an Amazon gift card. You must use the link sent to your email to be entered. (Or let us know if you don’t use the link but still attend live)

**Live classes on Labor Day are cancelled. Mindfulness break will be pre-recorded**

Sign up: www.inwardoffice.com/online - participants participating with their organization
www.inwardoffice.com/move - self-paying participants

Engineered Couch potatoes + giveaway

marla@inwardoffice.com (Marla Pelletier) — Mon, 22 Aug 2022 18:14:22 GMT

Do you move naturally during your day? Or are you an engineered couch potato?

“We don't expend energy doing anything. We've actually engineered regular daily physical activity out of our lives.” - Professor Adrian Bauman, University of Sydney

Engineered? Is that really true!? Let's put it to the test:

I wanted to update my kitchen storage. I investigated purchasing pot racks that neatly organize lids and pots upright & smoothly slide in & out of the cabinet.

Then I realized it would limit the integration of bending, squatting, and reaching to get my pots each night.

I drove to drop my son off at a friend’s house. As I reversed I realized that the rear camera replaced my need to rotate my trunk.

When I began teaching yoga, reversing the car used to be the best example of how we naturally integrate twists into our day.

I placed my infant in the baby swing when she was getting sleepy. No need to walk her in the stroller or around the house.

Hmmm....maybe I agree, Prof Bauman.

Have you inadvertently cut natural movement out of your daily life? How are things different than even 10 years ago? Where can you add or keep movement?

If so, we want to hear what you notice! Comment on our blog post or on @inwardoffice on social media.

NEWS:

We are giving away prizes in September and October. Attend a live class & be entered into a drawing for a 30 minute private session with an instructor OR an Amazon gift card. You must use the link sent to your email to be entered. (Or let us know if you don’t use the link but still attend live)

100 Years Ago, Exercise Was Blended Into Daily Life, NPR: https://www.npr.org/templates/story/story.php?storyId=127525702

GIVEAWAY BLOG POST & FLY E R: https://www.inwardoffice.com/september-and-october-2022-giveaway

Mindfulness & Meditation workshops with Inward Office

marla@inwardoffice.com (Marla Pelletier) — Mon, 15 Aug 2022 15:44:11 GMT

Wonder what kind of classes you can schedule with Inward Office?

Our clients love our Mindfulness & meditation workshops

A few ideas are below...

Stress Relief Yoga

Yoga is a movement & awareness practice that demonstrates the power of the mind-body connection. Using strength and flexibility exercises we put the body under “stress” and watch the physical and mental reactions to gain understanding of our habits. Techniques we teach give participants tools to switch “on” the relaxation response and turn “off” the fight, flight, or freeze response. Leave class with a sense calm, strength, and improved range of motion. All levels welcome, including those who are not flexible or don’t regularly exercise. We will have mats for 15 people, please bring your own if you have one. Participants will have the option to use a chair if they need.

Mindfulness for Stress Management

Mindfulness is a way of training attention that helps us engage fully in life. Often we function on auto pilot and our automatic reactivity to stress can be exhausting and depleting. Mindfulness practices can increase our joy and decrease our tendency to get stuck in negative trains of thought when we are faced with stressful situations. At work, mindfulness teaches strategies to stay focused, emotionally self-regulate, and find compassion and connection with others. There are many ways to practice and we will introduce you to a few techniques that anyone can do, no matter how busy the mind, or how acute the stress.

Introduction to Mindfulness-Based Stress Reduction
An introduction to the powerful protocol has been changing lives of patients at the Stress Reduction Clinic at UMass and now around the world since the late 1970s. How can we manage stress by using our own bodies? Learn the correlation between wellbeing, mindfulness, and attention.

Mindful Communication
Expand your language of emotions and needs for greater empathy. Based on nonviolent communication and the work of Marshall Rosenberg. These practices have been used throughout the world to calm disputes in politics and communities and aid understanding in interpersonal relationships. 60 minutes, in-person only.

Self Kindness as a practice of Mindfulness

Loving Kindness is the third practice in mindfulness after single pointed concentration and open attention. What is this heart centered approach and how can self-kindness be the stepping stone towards loving kindness for others. Learn a technique to practice daily. 60 minutes, in-person only.

Creating a Mindful Work Environment

Using the 9 qualities of mindfulness to create a work or team culture that has a sense of psychological safety. Psychological safety is a basic need for teams to be high performing and creative according to Google’s study of 180 teams. This class will be focused on reflection and group work. 60 minutes, in-person only.

Meditation

Introduction to Meditation at Work

Let’s be honest: no one’s mind is completely clear when meditating. Surprised? Learn other myths associated with this ancient practice and its application at work.

Meditation to train the attention

We live in an age of distraction and meditation is one way to train the mind’s ability to focus. We get better at what we practice, so learn a technique you can do daily.

Meditation obstacles

There are many reasons that we stop meditating. Everyone encounters obstacles; learn ways to get through the obstacle and use it as a way to focus attention to begin practicing again.

Micro-Resets

Stress is a feedback loop. We need to return to baseline at regular intervals. But how? We teach a physiological approach using the body and the breath that you can use during your workday.

5 minute mindfulness

Change Habits with Mindfulness

Creating habits conserves mental energy, but what happens when those habits are detracting from wellbeing? How can mindfulness, developing a deeper awareness of attention, actually help us change our habits? Based on Dr. Judson Brewer’s work.

Yoga for Stress Resilience

What body and brain-based techniques can we employ to enhance our stress resilience? Take this immersive class to learn approaches that any one can try.

Mindful Eating

Try deepening inner attention and body awareness to support flexible food choices. The most important part of the class is trying exercises that participants can repeat with other foods and other times.

Sweet Relief - Mindful eating can help us to curb the desire to eat more sweets and fully enjoy even the smallest bite. Bring a dessert to class to try a mindful eating exercise.

Hunger Signals – Do you know your hunger signals? Learn body and mind sensing to become familiar with your own hunger.

Craving – How does craving inform your food choices? It can be one of the biggest obstacles to mindful eating. How do we employ strategies to deal with craving.

Relaxation and Breath work

Yoga Nidra or Deep Rest

A meditation practice for Type A’s. Release deeply held physical and mental stress methodically. This technique is useful to get to sleep and stay asleep. A fully guided meditation practice recommended by the Department of Defense for PTSD. 30 minutes, only.

Breathing to change your state

Specialty Workshops

SMART goal setting

What do we need to consider when making healthy lifestyle changes? Use a worksheet to reflect on implementation of your new healthy routine.

How to use a Neti Pot
Do you suffer from discomfort related to pollen, dust or airborne particles? Learn how to use a neti pot. Did you know a neti pot is an ancient Indian cleansing technique? Bring your neti pot to class and learn proper use and its history and application, especially if you have found it painful to use in the past. You will need to bring your own supplies to class: a neti pot and a large bowl. We will provide salt and warm water if class is held in-person.

Empathy Circle

A chance to practice deep listening to another. This kind of open, curious attention can increase our capacity to be mindful and create new possibilities of connection. We will expand our understanding of emotions and needs based on Marshall Rosenberg’s work, Non-Violent Communication. 60 minutes, in-person or virtual with camera on, only.

History of Yoga

Sometimes the point of yoga is misunderstood as body conditioning or flexibility training. Learn the historical roots of yoga, its 8 part philosophy (of which the physical movements is only 1/8), and try the poses included in the research study on yoga for carpel tunnel syndrome.

GLAD Technique

Establish a daily practice of noticing what we are grateful for, what we learned, accomplished, and delighted in. By the end participants will have a short practice to create a sense of optimism and positivity in their life. Worksheet provided.

September and October 2022 Giveaway

marla@inwardoffice.com (Marla Pelletier) — Thu, 11 Aug 2022 15:05:04 GMT

August News 2022

We will have a couple of things coming up next month:

(1) A new lunchtime yoga class on our live virtual schedule

(2) A weekly giveaway in September and October. All participants who attend our live virtual classes will be entered into a drawing for a prize. They must attend class at the time it's scheduled. Giveaways will happen every week between September 1 - October 31. Gift cards and private sessions with instructors will be given away. See attached flyer.

(3) Check out our YouTube site where we uploaded some new videos and set up playlists. Share these in your wellness newsletter.

https://youtube.com/playlist?list=PL5sVc7cC06kGOADboRi1DAIA6C4r8wBoF

(4) We are holding more classes in person! Contact us to co-create a class that aligns with your wellness initiative, or invite us into your office for an immersive experience to deliver stress relief right to employees. Combine yoga & self massage to release pain. Or resistance bands for strength training. Pilates & yoga for posture.

Yoga-curious?

marla@inwardoffice.com (Marla Pelletier) — Thu, 11 Aug 2022 13:37:48 GMT

This is a subtitle for your new post

Life is full of the unexpected...

Laying in the hospital, recovering from our daughter's birth, two of the
nurses asked about yoga.

I love busting yoga myths. Like assuming that yoga is designed for the
flexible. Or that you need to know your right hand from your left. Or
that brand name yoga clothes are essential. (Looking back at yoga's
Indian roots we learn a lot about what we need & don't...)

Even as a 19-year practitioner of yoga, 48 hours after giving birth was
a bit soon to put the importance of the practice into words.

So for those of us tongue tied, or in unpredictable places, or
curious....

We just posted some new yoga YouTube videos. Full. Length. Classes.
https://youtube.com/playlist?list=PL5sVc7cC06kGOADboRi1DAIA6C4r8wBoF

What 'truisms' have you heard about yoga? Absolutes are often not absolute, and especially in yoga, a practice meant to meet you where you are at.

Newborn and new movement

marla@inwardoffice.com (Marla Pelletier) — Fri, 22 Jul 2022 16:06:26 GMT

What ways does your body seek to move?

As I sit here in recovery from delivering our new baby, I am reminded about how often we go through physical changes.

I notice how lovely even the smallest movements are: a reclined twist that I haven’t been able to in 8 months, a forward fold without a baby belly, and a deep breath expanding parts of myself that have been constricted for a long time.

The body has a natural intelligence. It wants to be in balance. It seeks health.

What new ways is your body seeking to move? Where do you feel a limited range of motion? Where do you feel weak?

Send us a note and we are happy to suggest a class that can help you access a greater state of health. Let us know your promo code & we will register you.

Mondays: Yoga for Strength & Stability, Pilates, Mindfulness Break

Tuesdays: Core & Yoga, Toning & Stretch, Zumba, and Active Yoga

Wednesdays: Mindfulness Meditation, Barre, HIIT Strength, and Yoga for Low Back

Thursday: Core, Sculpt, and Yoga for Healthy Aging

Friday: Lunchbreak Yoga

Saturday: Meditation

Hope you are having a wonderful summer.

Marla, Inward Office Founder

Our daughter, Kateri Kaur Pelletier, was delivered on 7/13/22, the same birth date as her big sister. After a long, hard labor, Kateri joined her 4 brothers and sisters and Dad at home. Hope you enjoy the picture! Find more on our blog.

"Best of" Inward Office classes

marla@inwardoffice.com (Marla Pelletier) — Tue, 31 May 2022 15:07:23 GMT

Yearbook superlatives for our Inward Office classes --

What class is for you this week?

Use Yearbook Superlatives!

(All in EST time)

Most well rounded class: Toning & Stretch – Tuesday 4:45-5:30pm

Best class for beginners : Yoga – Fridays 12-12:30pm

Best class for someone with no time but wants to feel like they worked out: Core Strength – Thursday 7:00-7:30am

Best class for low motivation : Barre Flow – Wed 5:00-5:30pm

Best class to improve posture : Pilates – Monday 5:30-6:15pm

Best class for cranky joints and tight, tight, tight muscles: Yoga on Thursdays at 5:30-6:30pm

Best class for music lovers : Zumba on Tuesdays at 6-6:30pm

Best class to manage the mind : Meditation on Wednesdays 12-12:30pm

Most likely to teach you why we do yoga : Active Yoga Tuesdays from 5-5:45pm

Best class for stiff backs & hips : Low Back Yoga on Wednesday 5:30-6:30pm

Coming up:

Mindful Eating: For everyone who eats. Learn more on the blog – happening this Friday at 1pm. Sign up

MBSR for you and your organization. Tuesday June 14 from 12-12:45pm. Do mindfulness-based stress reduction exercises and learn about this tool to enhance wellbeing at your organization.

Cookies, cakes, and sweets, OH MY!

marla@inwardoffice.com (Marla Pelletier) — Thu, 26 May 2022 18:01:55 GMT

How do you make skillful food choices?

Mindful Eating is a non-diet approach to eating with awareness, and supports healthy, sustainable food choices. No need to give up your favorites!

Mindful eating is a SKILL. One that we have to practice.

It’s not just for people who are

…. overweight

……. binge eating

……….. dieting

Mindful eating is for everyone who EATS.

Why? Because eating is something we do regularly. Patterns are born from whatever we do over and over again.

After some time these patterns need to be challenged.

And, in this case, they are challenged by fully paying attention, mindfully.

Get honest: did you eat your last work lunch at your desk while working?

Get honest: did you taste your last meal?

Get honest: do you regularly eat fast?

Join us for lunch at 1-1:35pm EST on 6/3 to see what you may discover about YOUR patterns.

Bring lunch to our virtual event:

https://us02web.zoom.us/meeting/register/tZIldeCgqDMiH9b0R9g8Mr57oXhMusPYapDJ

Want to share this recording with your whole staff for 2 weeks? Contact us.

See you there!

Next free class: MBSR for your organization. Tuesday June 14 from 12-12:45pm. Do mindfulness-based stress reduction exercises and learn about this tool to enhance wellbeing at your organization.

Marla Pelletier

Mount Morris Teacher Appreciation Workshops

marla@inwardoffice.com (Marla Pelletier) — Thu, 05 May 2022 15:17:55 GMT

THANK YOU for all you do, and all you are.....

The workshops below are pre-recorded classes taught by Inward Office.

Use them between 5/5-5/15.

Mindfulness @ Work

What is mindfulness and how can it improve work life? Do a practice with Marla.

Gratitude & Mindfulness

There are many ways to practice mindfulness. Gratitude is an excellent way to turn the negativity bias "off" and start appreciating all the small gifts. It's also a great informal practice if you have little time during your day to do more.

Chair Yoga Class

Appropriate for all ability levels. Chair without wheels recommended. Do this at work, or at home. A 20 minute practice.

Meditation for Stress Relief

How can we use meditation to manage our stress. Learn how to regulate our nervous system to deal with ups and downs of life. Introduction from 0:00-9:40. The technique begins at 9:40.

Meditation: Live or App?

marla@inwardoffice.com (Marla Pelletier) — Thu, 05 May 2022 14:40:35 GMT

Why attend a live meditation class?

Pros to attending a live meditation class, in person or online

Dynamic Techniques

Hitting an obstacle in your meditation practice? Noticing something strange? Bring it up! Instructors are usually very experienced and can speak from their own practice. The teacher can also alter the practice for the group’s needs. Have a question about a technique you tried or heard of? Maybe the teacher can do it with the group.

Questions

Chances are if you have a question, so does someone else. This could be about how you are sitting, why your mind keeps thinking about the dog, anyone else have phantom itches that arise in meditation? You never know what is going to come up when we observe the mind!

Supporting the community

We can’t forget that when you attend a live class you are supporting an organization or person locally. Since our supply chains broke down in 2020, supporting local businesses & people has become even more important to our economy.

Community

Find like minded people! Let’s be honest – the class you attend may be the greatest concentration of meditators you are in contact with! Be with your peeps!

Pros for the meditation apps

Anytime, any place

Have 10 minutes before your kid’s theatre rehearsal lets out? Open up the meditation app and fit it in when you can! Stressful time at the grocery store? Calm down with the app at your finger tips.

Diversity of teachers, styles

In an app like Insight Timer, there are hundreds of styles of teaching, teachers, and background sounds. Caution: this may also lead to decision exhaustion!

Daily practice

Apps can support your daily practice. Set a reminder, find your fav daily length and teacher, and do it.

Inward Office has free meditations on our SoundCloud site.

Schedule a one time workshop for your workplace wellness program by emailing us.

Mental health awareness month

marla@inwardoffice.com (Marla Pelletier) — Tue, 03 May 2022 16:22:14 GMT

Let's talk tools.

Mental health month tips from Inward Office. In our experience these are techniques that need regular practice and are not one time bandaid approaches to mental health. We believe that we each have highs and lows in our mental wellbeing, and to maintain equilibrium we need regular practices that attend to this part of our being.

Try Meditation

Ways to share with your organization: On our live virtual schedule Wednesdays from 12-12:30pm and Saturdays 9:30-10am

Schedule your own one time workshop introducing Meditation. Did you know there are MANY ways to practice?

Big take away from the practice: Meditation can manage the 10,000 daily thoughts you have! We teach that thoughts are one source of information, possibly passing sensations and meditation teaches us to observe thoughts without automatically acting on them.

A blog post on Meditation app vs. attending a live class: http://www.inwardoffice.com/meditation-live-or-app

2. Yoga for Anxiety & Stress

How this is different from another yoga class: In this class our instructor teaches nervous system regulation. How do we go a little deeper in our practice to understand the inner mechanisms of stress that we each feel. There is no one-size fits all approach, but with reflection questions, movement, and kind, open attention, we may learn how to manage our anxiety & stresses moment-to-moment.

Ways to share with your organization: Schedule a one time workshop or join our Fall series for organizations. Let us know now you are interested so we can send you information as soon as it’s ready.

5 minute video technique: https://player.vimeo.com/video/678305554

3. Exercise with a friend

Personally, exercise is always my first choice for managing my mind. With a companion, we expand our social connection. Our nervous system has a need for nurturing that sometimes we overlook. The feeling of connection that we foster through friendships and community can help us feel safe and at ease.

Personally, if that mental/physical tension is present after a vigorous outdoor walk, strength training class, or cardio blast, then I know it’s something to pay attention to.

Lastly, doing exercise with a friend can lead to an accountability partner.

4. My personal tools

What has worked in the past? What can you depend on to clear the slate or hit reset? My personal tools include playing harmonium (a small Indian organ-like instrument), listening to music, and calling a friend.

I’d love to hear your go-to mental health coping strategy. We need a tool belt of techniques to manage the ups and downs of life. Have a few that are tried and true and then new and different ones when those aren’t cutting it.

Stress Relief Yoga & other special topic classes

marla@inwardoffice.com (Marla Pelletier) — Wed, 27 Apr 2022 15:22:01 GMT

May 5, May 20, June 3, and June 14 - Free classes on special topics

5/5 at 4:30-5:15 pm - Yoga for Stress Relief

5/20 at 1:00-1:35pm - Office Yoga for Posture

6/3 at 1:00-1:35pm – Mindful Eating Intro (bring lunch)

6/14 at 12-12:45pm – MBSR for your organization

Q & A with Founder Marla Pelletier

marla@inwardoffice.com (Marla Pelletier) — Tue, 22 Mar 2022 15:49:57 GMT

Virtual & in-person corporate wellness programs.

Q: How long has Inward Office been around?

Marla: We began the company in 2006, as soon as I returned from India with my yoga teacher training certification. In 2007 we signed up our first clients. One of our clients we signed up in 2007 is still hiring us for classes!

Q: Have you always done virtual classes?

Marla: No, we began virtual classes in 2020 with COVID shut downs. We have learned a lot since then and maintained the personal touch in our classes with more interactive experiences. That means at the start and end of classes we talk directly with participants.

Q: Why did you choose to offer yoga at work?

Marla: Bringing yoga to the workplace had been established in companies and call centers in India. Yoga is an easy kind of exercise to bring with you anywhere. You don't need special clothes or equipment to integrate simple stretches into your day. The importance of bringing yoga to work hasn't changed over the years, but expanded in different ways. Now, classes are shorter, we are talking more about the power of micro-resets and taking short, regular breaks, than we were in 2007.

Q: How does yoga differ from exercise?

Marla: Yoga is a self-awareness practice first and foremost. Its goal isn't to cultivate a good looking body. The goal is to cultivate concentrated attention and deeper awareness. The body is a vehicle through which we practice a technique. Although people still think yoga is an exercise program its greatest benefit is how it changes our mindset and our greater sense of who we are in the world.

Q: Is yoga appropriate to do in the middle of the day?

Marla: Yes our mid-day classes are more gentle. We often do get down on a mat because it's important to change the shape of the body during breaks. We make the movements accessible to someone who is dressed in casual or business casual clothes. When we are in person we really customize to the worksite and the needs of participants.

Q: How do you work with corporate wellness programs?

Marla: The most common ways that corporate wellness programs use are services are: (1) Working in the background providing weekly fitness, yoga and mindfulness classes, or (2) providing one time workshops for special events or to align with wellness initiatives. The biggest results arise from regular programming where employees can take weekly classes with Inward Office. Yoga, exercise and meditation need regular practice and ample opportunity for employees with busy schedules.

Q: What's your favorite class?

Marla: Right now my favorite class to teach and to offer is meditation. I think meditation is really misunderstood and many people have tried it and not continued to practice. There's a lot of normalizing we have to do about how our brains work and the self kindness that we need to show ourselves to do a courageous practice like meditation.

Q: What do you think is a favorite class among participants?

Marla: We are best suited to teach yoga and our instructors can adapt yoga for any group and many, many needs, including anxiety, stress, insomnia, hips, low back, and more. On our daily live virtual schedule, Toning & Stretch is a favorite, I think because it is challenging and you actually feel like you are stronger after the practice. Also, self-massage is a fun class because in a 30 minute class we can feel a complete change in range of motion. Too many to choose from!

Q: Do you hold classes for managers in mindfulness?

Marla: Yes we love teaching managers about communication, empathy, compassion, and how to create psychologically safe teams using mindfulness and self awareness. We need many tools and soft skills are tools that may not have been taught in conventional managerial and MBA programs. These skills aren't just for the office, but certainly aid in creating a welcoming and open workplace culture that can invite innovation and surf the waves of change.

Q: Why workplace wellness? Why don't you have a studio like other yoga and fitness companies?

Marla: Right from the beginning we knew we needed to overcome one obstacle. How to get to class. As a mother myself, I dislike the idea of working all day, having my kids at school all day and then to fit in a practice like yoga, I have to again put them in a gym daycare. I wanted people to find it easy to get to class and convenient. Also, many of experience high levels of stress at work and we need ways to re-calibrate right at work. Then we can take these practices to our homes.

Yoga for Anxiety on February 22nd

marla@inwardoffice.com (Marla Pelletier) — Thu, 17 Feb 2022 14:26:53 GMT

Sign up for the free class: www.inwardoffice.com/freeclass

Have five minutes?

Try these exercises with Marla to manage an anxious mind.

A 30 minute workshop coming up on 2/22/22 at 12pm EST. Join us: www.inwardoffice.com/freeclass

Technique: 0.56

Technique: 2.18

Breathing Break - Mid Day Reset

marla@inwardoffice.com (Marla Pelletier) — Tue, 08 Feb 2022 18:17:55 GMT

New class starting February 2022 on our Live Virtual schedule

One of our goals at Inward Office is to integrate small breaks into the workday to recalibrate the nervous system . During our day, if we are not aware, we may be accumulating stress physically and mentally. This stress has to "go" somewhere and our stress cycle needs to complete. There are many ways we can complete a stress cycle: a hug, meditation, dance, a nap, music, crying, spending time with pets, aromatherapy, walking in nature, exercise, and more.

We hold three mid-day breaks on our Live Virtual schedule.

Monday 2-2:20pm EST - Breathing Break for Stress Relief

Wednesday 12-12:30pm EST - Mindfulness Meditation

Friday 12-12:30pm EST - Yoga- Mixed Levels

How to choose which class is right for you:

Breathing Breaks for Stress Relief:

This class can be done at your desk with no supplies. Wear a set of headphones for a discreet class experience. We are noticing and manipulating the breath to manage reactivity or a highly vigilant state that may have accumulated during the day. The conscious breathing techniques come from the science of breath control called pranayama in yoga. These techniques can be repeated any time you feel the need to change your nervous system state.

Mondays 2-2:20pm EST

Mindfulness Meditation:

Knowing where your attention at any moment can be a superpower. It can help us recover our focus during an important meeting. It can keep us task oriented during work. It can help us to curtail rumination. And allow our minds to zoom out and witness our thoughts as passing mental events. This class is fully guided by a long time meditator and yoga instructor.

Wednesday 12-12:30pm EST

Yoga-Mixed Levels:

Roll out your mat and join our instructor for gentle mid day class to reset your posture and move in diverse ways. Sitting at a computer and doing repetitive movement can decrease our range of motion over the long term. In this class we are learning how to wake up sleepy muscles and manage accumulated discomfort.

Friday 12-12:30pm EST

See you in class!

Join the Live Virtual classes here.

-----

When we are live and in person at an office we recommend these 30-60 minute classes:

Energy Enhancer

We learn desk-based stretching, strengthening, and relaxation exercises without changing out of work clothes or breaking a sweat. This is a great class for workplaces that want to offer a way to balance the 8 hours of repetitive or sedentary movement that may be causing their employees to complain of back pain or neck strain. It’s also a way to keep people active during a time when they may work through lunch. It is proven that taking a break during the workday improves outcomes in detail-oriented work and enhances creativity for problem solving. This is set up as an on-going class for workplaces that want a steady, drop-in class. This class is excellent for clinical settings and can be set up as a revolving door class where participants can come and go based on their own break times.

Chair Yoga & Meditation

In class we learn basic stretching to manage the day-to-day discomfort we experience from our habitual movement patterns. Class is done in work clothes using a chair, table and the wall. This makes the postures adaptable for those who have a limited range of motion and just want a mid-day refresher without the sweat of a fitness-style class. Yoga postures retrain the body to move efficiently with less pain. In class we end with a long, guided meditation to teach the brain how to focus, let go of repetitive thoughts, and find peace. Participants leave class feeling freedom in their bodies and mentally flexible for enhanced problem-solving.

Deskercise

Sitting for long hours in front of a computer leads to a range of negative health effects that has been compared to smoking cigarettes. Getting up and moving, stretching, and exercising at regular intervals throughout the day can decrease the possibility of long-term disease. In class learn basic stretches, no equipment isometric strengthening exercises, and self-massage that can liberate you from sedentary life. Regular practice is essential for participants to learn exercises for personal use.

Self-Massage for Stress Relief / Tennis Ball Rolling for Stiff Bodies

Self-massage uses tennis balls rolled along the body to relieve pain from stiff muscles and improve range of motion. The class targets the fascia, a form of connective tissue, surrounding all the muscles, joints, and organs that becomes dehydrated from repetitive motion, age, and wear & tear. We will identify key muscles in the body and learn rolling and stretching techniques to awaken the area for healthier movement patterns. This program is based on the Yoga Tune Up Roll Method. Great for someone who is looking to improve their well-being but isn’t ready for exercise and is looking to get out of pain. It is also an excellent complement for someone who has a workout that has plateaued, and they are looking for a new wellness technique to break through limitation.

Do we need another challenge?

marla@inwardoffice.com (Marla Pelletier) — Mon, 24 Jan 2022 17:15:03 GMT

Is your challenge supported with self-kindness?

Wellness challenges are well accepted in the corporate wellness world.

Corporate America is competitive and challenges encourage that healthy competition. It keeps us sharp, on our toes, always wanting more.

Challenges can yield great results: big weight changes, cholesterol, morale-building celebrations, pushing our boundaries, group interaction and trying new workouts or food.

But after the last two years, is a challenge what we really need?

Are you yourself seeking more challenges in life?

In your wellness program, are you seeing a drop off in challenge participation and fewer employees interested in the "hard stuff?"

For years I have been a proponent of self-kindness. Self-kindness is the first step to self-compassion.**

Self-kindness has played a big role in my wellness journey.

I've exercised consistently for a few weeks, then completely stopped. I have done my yoga practice daily for months, then stopped. I've been great about my liter of water a day, and stopped.

What keeps me renewing my decision for my health again? What quiets the criticisms and rumination?

Self-kindness.

The "critic" causes me to freeze.

When I agree with the critic, I grab the bag of Cheetos, not celery.

It's the kind friend inside of me that says "It's OK. I know it's hard. Try again. I believe in you."

Think about a time you needed to accomplish a big goal or dream. You may remember a cheerleader whose words that carried you through.

I remember many critical moments when someone shared some wisdom that propelled my next step forward.

And that's all we need. One small step toward our goal. One encouraging word, heard and felt.

So let's re-consider what kind of challenge is going to create balance, wellbeing, and strength in this next year.

Maybe not the challenges that we have tried before.

But, now, something new.

**Interested in more? Look into the work of Dr. Chris Germer and Dr. Kristin Neff of the Mindful Self-Compassion Institute

Baby steps or adult steps?

marla@inwardoffice.com (Marla Pelletier) — Mon, 17 Jan 2022 16:47:14 GMT

We say baby steps, but do we mean adult steps?

Children undergo the greatest changes of their life between the ages of 0-2. They learn more in the first two years of their life than any other point in their lives. Their brains are absorbing and changing at exponential rates.

Yet when we talk about making small, incremental changes, we say "baby steps." Perhaps it would be more appropriate to say "adult steps" because it's when we are adults that we face fear, habits, and stagnation in regards to creating new habits.

Maybe it's merely the size of the steps that we are referring to. Sure the steps are small, but every step is deliberate and there is so much learning that happens with each inch.

One of the best pieces of advice I have heard for creating a new habit or learning a new skill is take your time. Take it slow. Do a few minutes a day. Add in only what you can handle regularly. And do it over and over again, however small.

Small doesn't mean insignificant.

Small changes yield big results.

Slow and steady wins the race.

What can you begin now, today, that is small enough that you can keep doing it?

Eat three carrots instead of a handful of potato chips?

Do the stairs on your way in to work?

Park at the back of the parking lot?

Do 20 squats to start the day?

Do high knees while you listen to your favorite song?

Nothing is insignificant.

Weight, Yoga, and Eating habits

marla@inwardoffice.com (Marla Pelletier) — Wed, 05 Jan 2022 22:15:02 GMT

What role does yoga [or other exercise] have in your weight loss journey?

Can Yoga (or other movement class) help you to lose weight?

I used to get this question all the time.

My answer: My yoga practice has helped me to discern messages my body is sending me like “I’m emotionally exhausted,” “I need to move,” “it’s time to rest.”

Any of these messages could be interpreted as the need for more energy.

And our most available form of energy re-generation may be eating.

More than yoga, I know what I put into my mouth will affect the number on the scale.

Need support making food related changes?

Inward Office is sponsoring a healthy plant-based eating challenge starting 1/10/2022.

It’s free and comes with a book written by a local Rochester area retired teacher who recovered from heart disease with diet and exercise changes! Small, incremental changes yield big results. Even if you don’t do the whole challenge, learn a little about this new way of eating.

Here’s the link. We hope you join.

January 10-19 and comes with a free e-book about plant based eating & recipes.

Details: https://www.smore.com/4nbuw-the-good-life-challenge-2022

How do I choose between virtual exercise classes? Part 2

marla@inwardoffice.com (Marla Pelletier) — Mon, 03 Jan 2022 16:57:06 GMT

What's the BEST kind of exercise at home?

TL;DR:

It's the kind of exercise you will DO. It's the kind of commitment you can have daily.

What kind of movement do you do that you find fun?

Ideas: dancing, hiking, stretching, running, walking with a friend, sunrise stroll, swimming, jumping on a trampoline, rock climbing.

What daily time commitment can you make?

5, 10, 20, 30 minutes? No length is the wrong length. The best length is the one you can do daily.

Regularity is more important than length.

Do it daily even if it's not 1 hour. Motion is lotion and as we age we need daily moderate movement for our wellbeing.

TRY a variety of classes.

Instead of just watching the class and deciding using your mind, use your body. I tried Pilates recently after many years and realized how much Pilates improved my posture and overall strength. After having four pregnancies, and spending many hours hunched over a computer, it was clear where my body was weak and how much Pilates made a difference. I would have never gotten that insight auditing the Pilates class.

Instructors create our experience

It isn't always JUST the type of exercise, but the way the instructor teaches the exercise. If you find the movement even slightly works for your body, but you think the instructor wasn't the right fit, try another. It makes a difference the language that an instructor uses. I recall going to a yoga class where the instructor was downright judgmental, playing favorites and insulting people. I loved the practice and hated the instruction all at the same time. I kept up the yoga practice and ditched the instructor.

Maybe it's not just about us.

When my dog was my exercise partner, I never got on the floor to do yoga. When I included my kids, they choose the class. I have done a shorter, more gentle class when I am sleep deprived. I have done a more intense exercise when I had a lot of negativity to burn away. Our exercise routine affects those around us, both to the positive and negative. When my husband was away and I was emotionally and mentally drained taking care of three small children, I found that I couldn't do any moderate or high intensity exercise or I would be grumpy with my kids after class. I chose to maintain a low intensity routine to better serve those around me.

Choosing between virtual fitness class providers? Part 1

marla@inwardoffice.com (Marla Pelletier) — Mon, 03 Jan 2022 16:43:31 GMT

Why this and not that?

Since 2020, there are a lot of options for virtual fitness classes.

The major players like Apple and Peloton, Mirror and Beachbody, dominate the space with equipment, frequent live streams, and an abundance of class choices. YouTube offers an endless search of home videos to professional recordings, barre to yoga, HIIT to Pilates.

So many choices can sometimes make us freeze. At Inward Office we offer a simple, streamlined approach. Honestly, have you ever felt decision exhaustion, low self-control, and low energy at the end of a workday?

How do we actually fit in the exercise we need on a daily basis without becoming lost in myriad choices?

Inward Office fitness versus YouTube

YouTube's choices can't be denied. Any time of day, any type of instructor is searchable on the world's largest video library. The biggest difference when you use Inward Office is that we offer a personalized approach that takes into account exercise variations, the fitness level of participants, and an instructor as a resource before and after class. Holding class live is an additional level of accountability. Participants add the class right to their schedule and show up on time.

Recording or Live

Connection . Many of us are lonely after two years of navigating the pandemic. Coming to class a few minutes early to join the live class offers a chance to connect with the instructor, connect with participants. Turn on the video and say hello. Ask for variations for your specific needs.

Motivation . A live class gives a placeholder in our calendar. The instructor keeps the motivation high, encouraging us to increase difficulty, and stay connected to our body's ability. Ever give up on a recorded workout because you felt unconnected and uncommitted to the class? When we meet our class participants and instructor, we can create even more accountability to attend class regularly.

In-person classes versus virtual classes

Have you ever attended class and thought, "wow, I am the most out of shape in this room!" Or, "I can't believe there's still 40 minutes to go! I'm wiped!" When we are in-person we are comparing ourselves. We may be watching the clock. We may be self conscious about taking a break or choosing the lightest weights possible. When we work out in our own space, we are only in competition with ourselves . There's freedom to take a break. Freedom to be ourselves. Wear what we want. And even come in late to class.

Customized or Mass Market

Our class participants are working professionals with busy lives . 9-5 jobs, kids, aging parents, and may have stepped in and out of exercise through the years. Our instructors come to class ready to ask participants what they want out of their class. What injuries or limitations are they working with. And share personal journeys with the group. Not only does our live virtual class schedule have a personal appeal, as you join the instructor in their personal spaces, with their cats making an occasional appearance, but you create a relationship with them. Week after week the learning grows as half planks become full planks. As strength training and flexibility training work hand-in-hand.

Equipment

Specialized equipment has its value. It creates a visual reminder to do our daily exercise. It is an investment in our health and well-being. In the classes we teach, we keep equipment to a minimum to make classes accessible to all. Don't have a yoga block? Use a book. Don't have weights? Use water bottles. In this way, we can exercise with Inward Office on vacation, from the office, or from home. There's no extra investment, other than time and energy. This allows both the CEO and janitor to equally access class.

Customized

Although our daily live virtual schedule is the most accessible, with Monday-Saturday classes, many of our corporate clients book Inward Office for exclusive, customized classes. Deskercise classes for their most stressed out call centers that need a 20 minute mid-day break. Yoga at work for 30 minutes for the sales team that needs a reset before the weekly meeting. Mindfulness for Adaptable Leaders for managers looking for a soft skills, emotional intelligence training. Meditation at work for teams that are looking for new tools to become resilient and fit in a focus activity on a daily basis.

University of Rochester / Inward Office fitness class schedule

marla@inwardoffice.com (Marla Pelletier) — Wed, 22 Dec 2021 15:17:20 GMT

Free fitness classes & plant-based eating challenge for University of Rochester employees.

Click here to learn how to sign up on Zen Planner to join Inward Office yoga classes for U of R employees.

Print the Inward Office/U of R schedule here.

Changes:
In 2022 get a recording for any of the classes you miss. You must reserve a spot in class to receive a recording.

SoulFusion begins on 1/6/2022 on Thursday nights. Move your body and get a sweat on!

The best part about virtual classes is taking it at the pace you need: water breaks when you need them, show up 10 minutes late, leave 15 minutes early!

Join a plant-based eating challenge in 2022

We are sponsoring a Plant Based Eating Challenge Jan 10-19. Reverse heart disease. Lose weight. All with community support. Comes with a free e-book about plant-based eating & recipes. Inspiration about Doug Schmidt, a retired Victor schools teacher and founder of Eat Plants Love, whose success story includes reversing his heart disease and losing over 50 lbs.

(Use Inward Office as your ‘employer’ when you sign up)

Do the challenge for 10 days, 10 meals, a weekend….try something new!

We recommend doing it with a work buddy or house/room mate to create accountability and support.

Details: https://www.smore.com/4nbuw-the-good-life-challenge-2022

Holidays 2021

Wed, 22 Dec 2021 14:28:59 GMT

Hours, Classes & Recordings between 12/21/2021 - 1/2/2022

Live Class schedule:

12/22 - 5:30pm Yoga for the Low Back with Sandra

12/27 at 6:15pm - Back Care Basics with Kellie (60 mins)

12/28 at 7:00pm - Yoga Nidra & movement with Julie (45 mins)

12/29 at 8:00am - Toning & Stretch with Shelly (30 mins)

12/30 at 5:00pm - Yoga & Meditation with Marla (60 mins)

Recordings are available with live classes and a variety are offered daily from 12/22-1/2/2022

Here are our tips to use your recording effectively:

Sign up for a recording any time before the class is “scheduled”
Schedule in the time for your workout with a reminder or calendar hold
The day before the class is scheduled (Monday for Tuesday classes, Tuesday for Wednesday classes) you will receive a reservation reminder
In the reminder will be the link for the class. Check spam in case, as this is an auto generated email. Email us if you don't receive it.
The recording will be on Vimeo. Pro tip: you can download the Vimeo app on your smart TV and use it on the TV! See how this works: https://matchouston.org/how-watch-private-vimeo-videos-your-smart-tv-or-apple-tv
Let us know how class was for you and leave a holiday tip for our staff (in the description of the video)
Enjoy the boost in energy, metabolism, strength, and mood!

Happy Holidays, friends.
Thanks for supporting our small woman-owned business during the last few years.

Let us know what else we can do to support your health and happiness.

The Inward Office team

How to build interest in virtual programs

marla@inwardoffice.com (Marla Pelletier) — Tue, 09 Nov 2021 16:48:27 GMT

Here are a few ideas to keep interest high in virtual fitness classes

Inward Office teaches tools to deepen self-awareness. Participants may practice fine-tuned awareness to body signals indicating the level of health. Participants may grow attentive to their mood as a physical phenomenon: whether anxious or depressed. And finally, our classes teach interoceptive, body based techniques to change our state through movement, attention training, and relaxation. The ability to change our mood, improve our range of motion, or shift our attention is essential for resilience,

The kind of self awareness that comes from our classes is a key component of emotional intelligence, psychologically safe workplaces, and healthy employees.

How to stimulate interest in your virtual program:

1. Testimonials . From Inward Office’s clients or your organization’s own employees. Participants experience health transformations that we don't know about until we ask! Celebrate and share these wins! Inward Office can make the request of your employees and send the respond to you.

2. Invite a specific department to a virtual fitness class . Personalize the invitation. Let Inward Office know and we will do a special welcome for the group. Incorporate the class into a team building initiative.

3. Q&A Session. Hold a Q&A or brief introduction to the class format with the instructor for 10 minutes before a scheduled class for your organization.

4. Stream a virtual fitness class in a conference room . Hold the virtual class in-person at your office in a conference room (don’t forget to reserve spots for each of the class participants).

5. Highlight fun ! Zumba on Tuesday nights, HIIT Sculpt or SOULFusion are fun fitness formats that are also high energy. Participants may feel a surge in endorphins, strength, and enjoyment after class.

6. Start with an Inward Office workshop . Book a one-time class on a specific topic important to your employees and aligned with your company culture. Have this class recorded & shared among the whole staff. Have this be a promotion for the on-going classes on the calendar.

7. Training days . Start an employee training day with a 15 minute stretch led by Inward Office. Share the information about classes at new employee orientation.

8. Conferences or Retreats . Include a movement class in a retreat or conference day to break up the day and rejuvenate attention. Use this as a way to share the classes.

9. Share an Inward Office YouTube video :

a. Inward Office Loving Kindness video: https://youtu.be/lMSNBPdH-0M?t=26

b. What’s mindfulness: https://youtu.be/w6T02g5hnT4

c. Mindfulness at Work: https://youtu.be/abkO6yqdT_I

d. Basics of our Core Classes with Kellie: https://youtu.be/LYtEU990Wc8

10. Request a recording to share on your intranet. We are sharing short recordings via our newsletter beginning in late 2021.

11. Noticing colleagues being critical and hard on themselves? Suggest the team join Mindfulness Meditation or learn about self-compassion in a team building workshop.

12. Burnout ? Highlight taking a break. Use the daytime classes or schedule an exclusive class for your organization. We find classes 30 minutes or less are well attended.

13. Highlight that these classes are for total beginners and those returning to exercise. We teach safe ways to progress the intensity of our practice. Be aware of the safety that employees may feel behind the computer, at home, exercising in their own environment & emphasize that.

14. Begin anywhere. Begin where you are. Especially in yoga, our instructors highlight starting with the flexibility and strength of your own body. We don’t believe in the old adage: no pain, no gain. We believe motion is lotion and leads to enhanced mobility.

15. Incorporated into a challenge. Encourage everyone to sign up for a class during a challenge, or have Inward Office hold exclusive classes to compliment what you already have scheduled. Participants that are enthusiastic can continue after the challenge.

15. Share the 117 health conditions that benefit from a yoga practice . Dr. McCall amassed a list of 117 health conditions that benefit from a regular yoga practice. www.drmccall.com On his website, he not only lists the conditions but also the studies he reviewed.

The irony is that in yoga therapy, we don’t treat medical conditions per se. We treat individuals. We help them de-stress, stand and sit with better posture, breath more efficiently, calm their nervous systems and boost their immune function. We give them practices that help them sleep better, feel happier, find greater peace of mind and a heightened sense of meaning and fulfillment in *as shown in scientific studies their lives. By doing these things (and much more), yoga can help almost any health condition, mental or physical, to improve. More precisely, the people with these conditions can feel better and function better — whether from a medical standpoint they can be cured or not. This is what holistic health — which considers every aspect of mind, body, spirit and environment — is all about. – Dr. Timothy McCall

Mindful Eating Workshop Series

marla@inwardoffice.com (Marla Pelletier) — Tue, 12 Oct 2021 16:58:16 GMT

Sign up for the virtual mindful eating workshops (October-December 2021)

$5/class

Finger Lakes area school employees receive class for free.

Inquire with your wellness coordinator to get class for free.

October 22nd 4:00-4:45pm: Introduction to Mindful Eating

Learn about mindfulness and how we can use our habit of eating as a mindfulness exercise. Bring a few raisins to class for our exercise.

October 29th 4:00-4:30pm: Mindful Hunger

Take a close look at the experience of hunger, fullness and the cues our body gives us. Bring a snack to class for our exercise.

November 12th 4:00-4:45pm: The Mindful Eating mental game

Mindful Eating is a mental game. Cravings, emotional eating, why and how the mind may influence our eating habits. Bring any snack for our exercise.

November 19th 4:00-4:30pm: Sweet Relief

Curb the desire to eat more sweets with taste satisfaction and speed. Bring a dessert for the exercise.

December 3rd 4:00-4:45pm: Mindful Holiday Meals.

Eileen will share her tips for having mindfulness join the table at your holiday meals. Bring a hot beverage (tea, water).

December 8th 1:00-1:35pm : Mindful Eating for the Holidays with Marla

Learn ways to bring attention to our habit of holiday eating. What do you need to be aware of when you go to your next gathering?

YouTube Posts on Labor Day

marla@inwardoffice.com (Marla Pelletier) — Fri, 03 Sep 2021 16:54:24 GMT

Find us on YouTube and get some new practice tips.

We are taking a break over Labor Day to rest.

Exercise begets energy.

A fridge full of healthy food options leads to eating well.

And, I have found, gentleness begets rejuvenation.

On our YouTube channel we will be posting a variety of short practices to help you gently build the energy in your practice.

Don't forget to subscribe so you see the videos come out each day.

Then it's back to Toning & Stretch on Tuesday, Barre on Wednesday, SoulFusion on Thursday, to name a few.

On September 13, the schedule changes and we extend recordings for the whole week!

New classes, new times, starting now!

marla@inwardoffice.com (Marla Pelletier) — Fri, 03 Sep 2021 16:51:40 GMT

The schedule beginning 9/13/21 for the organizations participating in our full live virtual schedule. www.InwardOffice.com/online

Descriptions of our Live Virtual classes here:

Toning

Toning uses isometric exercises and body weight exercises to sculpt in a medium intensity class. Join us even if you have had no experience with this type of class. No equipment necessary. All levels welcome!

Yoga for Strength & Stability

Learn basic yoga poses and intermediate options. Develop strength, stamina through held postures, flexibility, and presence in motion. Mentally class can help you to manage stress through regulated breathing and body awareness. Ending with deep relaxation.

Pilates

Pilates is a mat based class for strength and conditioning. There is a strong emphasis on strengthening the core, balancing the muscles to support proper posture, and flexibility. As a full body class, weaker muscles will become stronger and stronger muscles will be stretched.

Toning & Stretch

Our most popular class! This class is perfect for all ages and ability levels. Starting with some cardio at the intensity you prefer: low and high options are given. Work on balance and toning in the standing exercises. Do resistance exercises with hand weights or body weight. Ab exercise on the mat help your posture & improve core strength. This is a lower impact class that is on the slower, mindful side of our classes. Turn on your own music and be sure you have water nearby! Weights & a mat are recommended.

Interval Training for All Levels

Big bursts of high energy cardio with short breaks between. The class content can be scaled to your fitness level and Betsy will give modifications as necessary. Come early to let her know what modifications you may need. We use our own body weight as resistance and class is gentle on the joints.

Barre

Our most popular 30 minute class. Barre is a strength & toning class inspired by ballet. In this class, set to music, you will be engaging the core, improving balance, and overall range of motion. Low body strength and stability is our goal. You can be barefoot or wear sneakers, do this with a mat or without one. No equipment or bar is required. Great for beginners, those new to fitness, and supporting those with an active lifestyle already.

Sculpt

Grab a pair of hand weights, or two, for this conditioning class. Your instructor will teach you exercises you can do to improve overall strength and create stability in major and supporting muscle groups. Weight training is the best way to tone the body.

Yoga for Low Back

Core Strength

It may not seem like work when you are doing it, but boy do your abs feel it the next day! This class is for all levels and within 30 minutes you will feel stronger and have the support you need to maintain great posture and balance through the day.

Yin Yoga

Yin Yoga is long held, slow yoga postures done seated or laying down that effect the connective tissue, improving flexibility and releasing stuck stress. It is recommended to have bolsters (or pillows/cushions), blankets, blocks (or books), and straps (or tie, scarf, belt) available. This is an excellent class for someone looking to become more flexible, learn a gentle form of yoga, or someone with limited range of motion due to aging. Those who are regular athletes and participate find that this helps with recovery. Older participants find yin yoga greatly increases joint flexibility.

Mixed Levels Yoga

A daytime mat class that won't get you sweaty in the middle of the day.

Yoga is both physical and mental exercise illustrating the power of the mind-body connection. This mat class includes long held physical postures, breathing & relaxation techniques. Physically, yoga poses strengthen muscles, improve range of motion, and can be adapted for most health conditions.

Research studies have shown that yoga is an effective complementary treatment for pain management, back pain and carpal tunnel syndrome. Regular attendance in class can help you manage stress through regulated breathing & mental awareness training. Yoga changes the way the body holds and responds to stress.

Core Strength and Yoga Stretch

Balance and stability are the benefits of a strong core.

Sitting for hours at a desk with poor posture and lack of exercise can lead to instability in the core region. Learn safe and effective ways to bring strength and endurance in the abs and back. You may leave walking taller and feeling stronger.

Mindfulness Meditation

Meditation, quite simply, is training the attention. If we do not train the attention our mind can go into spirals of anxiety, distress, and thoughts running rampant. To maintain focus and develop emotional intelligence and mindfulness, a meditation practice is key. This is a secular practice that beginners and intermediates alike can benefit from. The instructor brings up themes for meditators to consider and participants can share their experiences with the group.

SOULFusion

SOULfusion is a creative blend of yoga-inspired flows, short cardio bursts, balance sequences, body weight and weighted strength training exercises all set to crazy fun music. It offers modifications for all levels. Bring a pair of weights (or homemade weights) to add toning to your class.

Previous exercise experience is recommended. The pace is fast, music is engaging, and instructor inspiring. Attend this class hydrated & bring a water bottle.

Zumba

Zumba is a fun dance class set to Latin, hip-hop and pop music that keeps participants moving their whole body. This class includes cardio, strength and ab toning even though it doesn’t feel like you are exercising. You will leave with a smile on your face. * See a special welcome to class from Stacy on our YouTube site!

A few of our favorite books

marla@inwardoffice.com (Marla Pelletier) — Sat, 07 Aug 2021 12:20:15 GMT

Looking for a a new book to deepen your yoga or mindfulness practice? Check out my favs below and share your own!

I love to read. I was an avid fiction writer through college, graduated with an English degree with a minor in Women's studies and writing.

The largest segment of books that I still own is on Yoga, Mindfulness, and self-awareness techniques. I've listed a few of my favorites below.

Reading about yoga, movement or mindfulness is not the same as practicing it. Make sure that you are not only reading, but putting what you learn into practice or actively reflecting on the topics.

I'd love for you to comment below with your favorite book, even if it is not on these topics.

My favorite books on Mindfulness :

The Mindful Path to Self-Compassion by Chris Germer

Search Inside Yourself by Chade-Meng Tan

The Four Foundations of Mindfulness by Bhante Henepola Gunarantana
Self-Compassion Step-by-Step by Kristin Neff

My favorite books on Yoga :

Light on Yoga by B.K.S. Iyengar

Yoga Mind Body & Spirit by Donna Farhi

Prana and Pranayama by Swami N. Saraswati

Others :

The Body Keeps the Score by Bessel Van der Kolk, MD

The Upside of Stress by Kelly McGonigal

Outrageous Openness by Tosha Silver

The Code of the Extraordinary Mind by Vishen Lakihani

Chair Yoga - is it for me?

marla@inwardoffice.com (Marla Pelletier) — Thu, 05 Aug 2021 15:06:12 GMT

No, it's not just for those with physical limitations

Join Inward Office's free chair yoga class on Tuesday 8/17 at 1-1:30pm to learn ways to decrease mid-day stiffness.

www.inwardoffice.com/freeclass

Use the following facts to publicize to those in your organization or network:

- What's the difference between stretching and yoga?

In yoga we are cued to observe our inner experience with specific guidance on the alignment of the poses. Also conscious breathing plays a large part in yoga.

- Is chair yoga only for previously inactive people?

No! Chair yoga is a class you can do mid-day without breaking a sweat, right in your work environment. Poses still engage the muscles, challenge the balance and strengthen weak areas. It is your daily reset.

- Our bodies need to move in diverse ways. When was the last time you raised your hands over head, arched the spine backwards or worked out the tension in the calves? Learn new techniques in chair yoga to bring relief to your tightest areas.

Try a meditation

marla@inwardoffice.com (Marla Pelletier) — Wed, 04 Aug 2021 18:21:15 GMT

Explaining what happens when we meditate is difficult.

It's like trying to describe arriving at the beach on vacation. The smell of the ocean, the feeling of the sand beneath your bare feet. Doesn't sound like much until you have done it. Then you can remember the shoulder tension melting away, you can remember the air opening your lungs, and the feeling of hope & renewal moving through your whole body.

Meditation affects each of us differently. Try this meditation, observe without judgment and let us know what happened for you!

Press on the picture above to go to our Inward Office YouTube site.

But, does it count?

marla@inwardoffice.com (Marla Pelletier) — Mon, 26 Jul 2021 14:17:31 GMT

Every move you make....every step you take....

If it’s not tracked, does it count?

I admit, I don’t wear a Fitbit or Apple watch.

My creepy iPhone is enough.

I discovered by accident that an app was counting our steps together and also wanted to know about my menstrual cycle and body measurements.

Me: Hey we just met; I’m not ready for that kind of intimacy!

My iPhone tracked the 10,000 steps at Six Flags, mostly going back and forth to the bathrooms, but didn’t do its job when I didn’t wear it. It didn’t track the 8 hours I spent cleaning out my garage, which would have likely counted 8,000 steps, 50 squats, 20 dead lifts, and 100 bicep curls.

But if you can’t prove it, does it count?

Here's an 8 minute listen from NPR about hotel cleaners who didn't believed they were exercising while they worked, and what happened when researchers got involved. And....it's surprising.

https://www.npr.org/17792517

So let me know - when you are cleaning your house, garage, doing landscaping - do you believe you are exercising?

What's the research on Yoga practices?

marla@inwardoffice.com (Marla Pelletier) — Tue, 20 Jul 2021 19:00:19 GMT

117 - count 'em!

It is truly a gift to work with employees who are seeking greater well-being in the face of high demand jobs and complex daily living.

Yoga Alliance, a certifying board for yoga instruction has reviewed current research on yoga & its benefits. As you may know, our mindfulness, meditation, relaxation and stretching classes are based on the science of yoga that values the individual's investigation of mind-body techniques. We participants a Swiss army knife of tools so that they can skillfully choose how to bring balance into their lives mentally, physically, and emotionally. Yoga works best when we have a preventive approach, rather than an acute disorder, which takes a specialized provider. This makes it urgent that employers make programs applicable and accessible to all employees. Feel free to peruse the link for special populations (like Workplace Populations ) and mental health and disease prevention .

I have also read the latest systematic review put out by Veterans Affairs on diseases affecting their veteran populations and the conclusion is that Yoga is highly beneficial for generalized lower back pain and there is strong evidence of a positive effect on anxiety and depression, as well as overall health.

General link to all studies on the Yoga Alliance site: https://www.yogaalliance.org/About_Yoga/Research_on_the_Benefits_of_Yoga

Finally, the picture above is a visual representation of Dr. Timothy McCall's list of over 100 studies that verify yoga's benefit for a wide range of diseases. You can find more about his review of yoga research here: www.drmccall.com.

Pump, pump it up!

marla@inwardoffice.com (Marla Pelletier) — Wed, 30 Jun 2021 12:40:22 GMT

How to enliven and lighten the legs

It wasn't only the kids who were yelling loudly in the car.

It was my veins too.

After a few long car rides and new-to-me beds during our annual trip to Northern Maine (and by Northern, I mean 5 hours past Bar Harbor), I was really feeling my screamin' veins.

The veins in our legs don't have strong pumping power to bring blood back to the heart, so elevating the legs is essential for optimal blood flow.

When you consider your travel this summer, take this posture along as tool!

Practice inversions!

But never take my word for it....always take it to the laboratory of your life.

This week choose-your-own exercise:

Easy: Put your legs up the wall when you are feeling very stressed out or your legs are feeling heavy or tired. Stay for 5 minutes.

Medium: Put your legs up the wall daily for 5 minutes, focusing on the sensations in the legs (heat, tingling, pressure, sensitivity, weight).

Challenge: Every night spend 10 minutes before bed with the legs up the wall as a way to downshift. No talking, watching TV, or other outside stimulation.

https://youtu.be/KwenFZxQfKo

(At 3:00min I describe the practice)

Chair Yoga practice

Sat, 20 Feb 2021 15:51:00 GMT

It’s February break in upstate NY….

Known as “is it already break again?!” by parents.

Previously known as “Escape to Mexico” week by empty-nesters.

And “the dog is peeing on the driveway again to avoid the snow” by pet owners.

Since the whole country is under arctic freeze, have you noticed how it affects your exercise, movement patterns, or mood?

When big changes happen, we need new strategies. Not interested in taking a long walk outside? Try 25 minutes of chair yoga.

Feel free to share this recording with your teams.

Challenge: do this once a day for 7 straight days and notice changes.

Notes from the office: Do you want on-demand pre-recorded classes? Schedule a call with me to see if we can work together to meet the demands of a COVID-crazy schedule+mood boosters & inspired diverse physical activity.

Coron-Anxiety

Wed, 02 Dec 2020 18:49:00 GMT

Coron-Anxiety

….that feeling you get when someone you don’t know is within your masks-only personal space

….the wondering if your connection with your friend is fading due to a prolonged quarantine

….the dread of masks remaining essential pieces of clothing in 2021

The word popped into my head as I made individual food and grab bags for my son’s birthday party.

The agreed-upon 3 guests had increased to 4, 5, then 6 friends.

Yes, in NY we are back to school, back to work, and the idea of having so many kids at my house, albeit outside, gave me some intense coron-anxiety.

I only felt better after asking everyone to mask on the morning of the party.

The feeling of anxiety, depression, highs and lows, are a natural part of living this human life. And I think you know what I mean.

For thousands of years, people have used Yoga to help them maintain the feeling of inner balance through physiological exercises that bring the nervous system back to homeostasis.

Despite its cultural association with acrobatics, meditation, or gumbi-like athletic types, Yoga is meant to meet you where you already are, even if it’s stiff, slow, or cranky.

A few ideas on how we can help manage coron-anxiety, coron-depression, corona-I-don’t-wanna…..

Yoga for Anxiety & Stress – Eileen’s new workshop – this one is self-paid, not sponsored by workplaces. It’s $120 for 8 weeks and we need to get 10 people signed up to run the class. Sign up & we will charge you after we meet our minimums. Starts the week of 9/28. Reserve your spot here.

Deep relaxation & breathing – Marla will send a new recording every Tuesday evening for you to use to fall asleep, to recover after difficulties, to release deeply held tension. Live virtual class schedule

Barre – It can sound intimidating, but just 30 minutes of this class gives a huge boost in energy and feel-good hormones! Live virtual class schedule

Yoga – our flagship program and the practice that inspires almost all of our instructors. Monday 5pm, Wednesday 5:30pm, Thursday 5:30pm. Reserve your spot

What other ways would you define our new word: coron-anxiety?

Venture over to social media and let us know! Facebook, Twitter, Instagram.

– Marla Pelletier

Never tried virtual fitness? Here’s what we have learned since we went online!

Wed, 16 Sep 2020 18:56:00 GMT

MAKING YOUR VIRTUAL FITNESS CLASS EVEN BETTER THAN IN PERSON CLASSES

“WOW!” I exclaimed as I did my 8th curtsy lunge. Never tried that one before, but I could feel my glutes and quads working hard. As the teacher moved onto the next pose, I continued with the lunge, exploring my weakness and strength. I now integrate this exercise into my home practice, which honestly is sometimes in front of the stove while cooking and other times in front of the TV. Most of us reading this has probably attended one group fitness or yoga class in the past. The energy is motivating, the instructor inspiring, and there’s socializing before and after class. With a virtual fitness class, it is an entirely new experience, and one that many of us have had to learn to love.

It’s a home studio! Personalize to make it fun.

Wear funny socks. Wear your favorite pants with a hole in them. Put your hair in pig tails. Light a vanilla flavored candle. Play your favorite folk rock. All the class flair is up to you! Create a meditation nook or a fitness area. Devoting a space for your exercise regimen will help you to remember to attend class and will signal your mind and body to be ready to exercise.

Screen junkie

We may all feel like screen junkies nowadays: meetings, happy hours, classes, and now exercise all through the computer. Rather than feel fatigued by another screen, try casting your fitness class to your TV. Get outside with the device. Have a friend or family member join you. Focus on connecting with your own body during class.

To share or not to share?

Online you have a choice: share your audio or video or remain an anonymous black box. Our instructors love it when you participate in class with your video on! It’s not just motivating to the teacher, but to the others in class who are working hard right along with you. And we don’t mind it if you are in a stained shirt, oily hair, or your dog howls along to the music.

Pushing our limits.

We may find that our limits are different when we are not together in a studio. Practicing at home means we can both take more risks and limit our effort. Scared to try that balancing pose at the yoga studio? Now, you can fall all you want without the fear of embarrassment. Want to do 20 more squats after the class has moved on? Push yourself, ease up, there is a lot of freedom to explore what you really want in class.

Trusting ourselves

We may have completely trusted the instructor in the past to guide us through all of the poses. Now you have the opportunity to trust yourself as your instructor is more of a guide into your own experience. Being on camera, our instructors cannot often see how you are moving and practicing the pose. Hands-on variations are impossible. Ask questions after class and trust what you learn about your body while you practice.

We love our introverts

Never liked small talk before your in-person class? Now there’s no obligation to interact! Chat with the participants and instructor before and after class if you want. We love to hear about you: where you are joining from, what you are looking for in class, and what’s important to you right now (even if it’s not health/fitness related). This is how we create community and accountability within our virtual classes.

We are all in the midst of great changes both inside and out. One thing that hasn’t changed is the need to take care of the body and keep our immune systems strong in the midst of a health crisis. Stress weakens the immune system and so does a dominantly sedentary lifestyle. Develop the neural pathways to make mental and physical self-care a habit. Get up. Right now. Walk, stretch, find movement that you LOVE and that will keep you coming back!

By Marla Pelletier Inward Office This may be reproduced with consent of the author.

Meditation for all

Mon, 29 Jun 2020 08:09:00 GMT

Meditation classes

COVID has been challenging, and for each of us, challenging in different ways.

As a meditation & yoga teacher, I have noticed that with less external busy-ness we have had the chance to deepen our self awareness: the wisdom that’s deep within us and the patterns that veil that wisdom.

This is also the fruit of a meditation practice. We notice thoughts, emotions, desires, habits, and even with all those things floating on the surface, we become aware of a deep inner wisdom.

I feel blessed to offer these free Friday meditation classes through Inward Office to bring our community tools to navigate (maybe uncharted, but certainly) turbulent waters.

Come when you can, but I hope it’s today, Friday: www.inwardoffice.com/online

Our new time is 12:30-1:05 EST (or if the conversation is rich…ending at 1:15pm).

Marla's bio

Marla has been deeply affected by the fruits of mindful awareness since beginning her yoga practice in 2003. For years people would ask her how yoga improves health: will it cure this ailment, this imbalance, or help me to lose weight? When we become aware of our habits and conditioned responses to life, begin to clear them, a deep attention to our inner wisdom naturally emerges. Meditation and the tools from yoga help us to arrive there.

Marla is certified in Mindfulness-Based eating awareness, Lifeforce Yoga for anxiety and depression, Yoga for Vets, Mindfulness Meditation, Nada (sound) yoga, and is currently pursuing an MBSR teacher training certification.

We did it!

Fri, 26 Jun 2020 18:06:00 GMT

We all did it!

We made it to the finish line .

Homeschool with my three kids wasn’t pretty, but they passed all of their subjects (just barely since I had *almost* forgotten to scan my son’s final assignment—shh don’t tell him).

BIG, BIG THANKS to all the educators and support staff who are also finishing up a school year in a way we never imagined. And the parents, students and everyone else: pat yourself on the back for all that you have done in the last 3 months.

You deserve it .

Often at the end of a hard workout I feel the down-on-my-knees, hands-to-the-sky, head-thrown-back raw emotion. I felt that after Shelly’s Pi Yo class last weekend (pro tip: don’t drink the night before) and after lifting with my husband. The final relaxation at the end of a yoga class can also be a moment of celebration, relief, and savoring all in one.

Take a moment now to savor and feel gratitude :

1. What’s one thing that you did in the last three months that you didn’t plan for?

2. How can you feel grateful for the experience or learning that came from it?

3. How can you savor this moment as a step within your path as a growing, ever evolving human being?

More of a journal writer? Try this: Write down three things you are grateful for each night and savor by writing two detailed sentences about the object of gratitude.

Savoring and gratitude are two techniques that help us with our mental well-being . Luckily for us, they are really easy to do with some remembering. Our brains are wired to remember the bad stuff so that we can avoid future threats to our survival. Gratitude is a powerful technique to re-wire the brain toward the positive. And savoring really strengthens those new networks . It’s like holding that deep stretch and knowing it’s doing something great for you!

See you on the mat this week!

Highlights for this week of classes

Weekend classes are recorded if you miss them.

Mindful Eating workshops continue with Eileen and you may join anytime.

If you are wondering where to start: Julie’s Beginner Yoga series on Friday morning.

We have a new video where I interview Sandra about her Thursday classes. Watch it here (scroll down on the left): www.inwardoffice.com/online-new

We are online!

Wed, 18 Mar 2020 14:07:00 GMT

Some of the most magical, insightful moments I have experienced have been on my yoga mat or meditation cushion.

I have transitioned through caring for dying parents, having four children in quick succession, a husband away for months at a time, and unexpected job losses and moves.

Yoga & meditation have created this inner stability for me.

Inward Office is opening for the first time to the public.

Now you have a chance to practice at home with our amazing instructors.

Many fitness and yoga instructors are financially insecure with community classes cancelled.

Let’s support them!

Inward Office is setting up classes, giving instructors 80% of every dollar that comes in. Many of our clients have been taking yoga classes for free through their workplaces for years. This is your chance to directly support your instructor.

We have a sliding scale that accommodates those who are also taking pay cuts at $2.50 a class (I am surviving the apocolypse) and increasing from there: $5 (Yoga keeps me healthy), $10 (Yoga has transformed my life), and $15 (I love my instructor).

We are holding one public classes per night: www.inwardoffice.com/online

We are also recording weekly meditation sessions on our soundcloud site to stream whenever you’d like: www.soundcloud.com/inwardoffice.

Lastly, keep in touch on Facebook, Instagram and Twitter so you can tune in for live events which may include quiet home practices or live meditation sessions.

This is your chance to bring your practice home and learn how it can create inner stability that outer chaos cannot rock.

xo,

Marla Pelletier

Moving beyond my boundaries

Fri, 02 Nov 2018 10:13:00 GMT

Years ago when I asked for those business building testimonials one stood out to me:

Yoga helps me stretch beyond my boundaries to places I didn’t know I could go.

I got this. But not all of us do when we start a practice.

We set up boundaries due to safety. It’s safe to stay inside the fenced area.

When we venture out into the unknown, that is when things become volatile and uncertain.

And we can count on that!

When we practice stretching beyond boundaries on a regular basis, the unknown is less scary.

We get comfortable in the discomfort.

My body has gone through a ton of changes as I have had children & my practice is not what it used to be.

But I am pretty comfortable in discomfort. So I can move from a “have you ever done yoga” forward bend into “I’ve done it for 15 years” forward bend by simply allowing the discomfort to ebb and flow.

This is a life lesson.

So many situations present themselves as uncomfortable, but when we accept and move with compassion we find growth.

Jamie!

Wed, 31 Oct 2018 08:06:00 GMT

When I talk to clients I emphasize how our programs help with retention and boosting morale among employees.

And Jamie is an essential part of our team that works in the office but doesn’t get much face time with clients or teachers. Her job consists of a lot of the computer work for the Inward Office team.

On October 12th we attended the Rochester Business Journal’s Women’s Leadership Summit at the Rochester Riverside Convention Center.

Jamie is a clutch player. She spoke eloquently about our services to new clients and is dependable and kind.

So to honor her, here is a recent picture. Thanks, Jamie, for all you do!

Women’s Leadership Summit on 10/12/18 at Rochester Riverside Convention Center

Where’s your studio?

Tue, 30 Oct 2018 09:56:00 GMT

This is the most frequent question I am asked when manning a table at an event.

Our studio is your workplace.

We bring the supplies and teach you wherever you are. Convenience is key, right?

We go to the restaurants near our home, the gym around the corner, and the dry cleaner nearby, but with the best deals.

Yes, that too, the best deals.

Our classes are less than a typical studio class because we don’t have the overhead.

For less than $10 per person per class we run the studio at your place.

Lastly, we LOVE to go to health fairs, and we especially love teaching short classes at health fairs.

We can do a lot in a few minutes. Try out: 10 minute meditation, 15 minute stretching, 15 minute relaxation , 3 minute stress relief classes………

This was a recent event Marla went to.

#1 Tip for Mindful Holiday Eating

Fri, 26 Oct 2018 17:53:00 GMT

The number one tip is…..

Eat only when you are hungry.

Sounds simple enough but…..

Many of us do not eat only when we are hungry. We depend on external cues. What are those?

The clock, the convenience, the pre-determined portion size, the celebration….

We see that it’s 12pm and then, only then, does our stomach growl.

The restaurant delivers our food to our table and we assume that portion size is right for our body.

When in fact, external cues are only one way to understand how much to eat, when to eat, and why.

At the holidays there are many food choices that we need to make. Celebrating with food is a hallmark of this time.

And if we are not in tune with our body’s hunger signals, we will not know what the best course of action is.

To learn more about hunger signals & eating only when actually hungry, join me in March 2019 for my Mindful Eating series at Molly’s Yoga Corner (Fairport, NY) or join me on 11/13 for URMC’s EAP presentation on Mindful Eating for the holidays (open to all UR employees).

Email me for more information or call me 585-905-1188

Employee Wellness with Inward Office

Sat, 24 Mar 2018 01:00:00 GMT

Inward Office is a locally owned company that teaches employees brain and body exercise : stretching classes, yoga, core & body toning, meditation & mindfulness. We offer weekly classes, workshops, and lunch & learns.

Our programs give employees easy tools & time to practice stress relieving techniques in a convenient setting: right at work . The supplies, teacher, marketing materials, registration software & administrative support is all included in a single fee for class.

For the last 11 years we have worked with many Wealth of Health award winners including the University of Rochester, Rochester Regional Health, the Rochester City School District, & Canandaigua National Bank. We are an Excellus preferred wellness vendor.

Our programs are customizable based on your workplace. Employee schedules, repetitive physical & mental activity, and company culture are all considered in the design of your program. Within 4 weeks you can begin a wellness program for as little as $5.50 per participant .

If you would like to learn more about how our programs can help to decrease pain related to sciatica, carpal tunnel & generalized back pain & how mindfulness transforms anxiety and depression, let’s set up a meeting. We only need 45 minutes of your time. www.calendly.com/marlap

Looking forward to getting to know you & your company!

Have a wonderful day,

Marla Pelletier

P.S. Are you an Excellus group? Contact us for a discount!

Employee Wellness for Schools

Sat, 24 Mar 2018 00:48:00 GMT

Inward Office is a locally owned company that teaches employees brain and body exercise : yoga, core & body toning, meditation & mindfulness.

Our programs give employees easy tools & time to practice stress relieving techniques in a convenient setting: right at work. The supplies, teacher, marketing materials, registration software & administrative support is all included in a single fee. If weekly isn’t an option for your school, workshops can easily integrate into a s taff training day .

All of the programs are customizable based on your workplace. Recently we taught a group of teachers & administrators mindfulness techniques that they can integrate into their day, including walking meditation, exercises with students & a simple 3 minute relaxation. At another school, Mindful Eating was offered as an alternative to Weight Watchers. Ask us for references!

If you would like to learn more about how yoga can help to decrease sciatica or back pain or how mindfulness can change the tone of your classroom, let’s set up a meeting. We only need 45 minutes of your time. www.calendly.com/marlap

Looking forward to getting to know you & your school!

****

Mindfulness-Based Stress Reduction is being introduced all over the country in schools to children to help manage students’ behavior and retention of new information. Learn more about the benefits in school here: https://youtu.be/i8UhpgtSzvg

Energy Enhancer Yoga classes

Sat, 01 Jul 2017 00:51:00 GMT

The class’ features:

Give us a call to see how you can bring this new type of class to your location!

Video on how stress affects our brain

Wed, 29 Mar 2017 01:36:00 GMT

Tried to meditate recently?

Thu, 23 Mar 2017 01:29:00 GMT

Resistance to practicing is real. We may know that something is good for us, but still choose otherwise.

Meditation is an amazing practice with a plethora of positive results on the body and mind. But, sometimes we need nudging to make the decision to practice.

Needing help today? Try out our guided Yoga Nidra. It’s free to stream anytime you’d like on our Sound Cloud page. Enjoy!

www.soundcloud.com/inwardoffice

Zumba for Balance

Wed, 15 Mar 2017 01:22:00 GMT

It has been over 3 months since I attended a Zumba class. And this last class really reminded me how much Zumba can actually help strengthen all the small muscles of the lower legs that we use for balance.

After my fourth pregnancy much of my lower body has been in rehabilitation. My knee hurts, my pelvis is tilted, and my ankles have developed stiffness. As I practiced Zumba I noticed the amount of energy I was exerting to balance and flexibility and strength that was increasing around the ankles as I did the footwork.

Zumba is not only for those who are active and healthy. In fact, there is a version of Zumba called Zumba Gold for seniors, those with a limited range of motion, or those who want a calmer version of Zumba.

In our climate in particular strengthening the legs to avoid falling can be extremely important. You can self test right now: (1) Stand up with the feet hip width apart (2) Shift all of your weight very slowly onto the right leg and slowly lift the left knee (3) Observe the micro movements that happen to keep you standing (4) Slowly place the left foot down and shift weight onto the left while lifting the right knee up. (4) Observe (5) Head to Zumba to wake up some of these quiet muscles or invite Inward Office to your workplace to start a class right there!

See you in class!

Lunch and Learns

Thu, 09 Mar 2017 01:21:00 GMT

When we first began Inward Office back in 2007 I was often invited by companies to do Lunch and Learns rather than teach yoga classes. At that time, I was fresh out of yoga teacher training and was intently focused on sharing the tools Yoga offers. I declined the offers to present in the lunch and learn format.

As my life changed, my practice changed. My family grew and I had less time for asana , or physical postures. My job demands increased and I felt the same aches and pains as my clients. My stress level increased and the real need to do more meditation arose. I saw that learning through my left brain was sometimes necessary, especially when I didn’t have the energy or interest in attending a regular class.

Now we offer four different Lunch and Learns . Our clients have used them to kick off new programs, as a chance for Q&As for classes, and to encourage more people to learn about the benefits of mindfulness in their stress management plans.

The true backbone of our company is to promote more mindful present moment awareness through our classes , ultimately leading to more happiness, rather than stress, mentally and physically. And we each need something different. Discovering what we need and practicing it regularly is our challenge.

Our longest running Lunch and Learn is “ Mindfulness for Stress Management .” Another version of this that focuses on practical work-based exercises is: “Mindfulness At Work: Self Care Techniques for a Fast Paced World.”

In 2017 we just began offering Mindful Eating lunch and learns where our participants get to try out a Taste Satisfaction exercise and Mindful meditation. Mindful eating is based on the idea that we can use our internal signals to create a healthier, sustainable way to change our eating habits . Eating habits such as eating quickly, eating while watching TV, or over eating are developed over a long period of making small, unhealthy decisions. In Mindful Eating we shed light on our tendencies and make conscious decisions to change these habits.

Finally, one of my personal favorites is the Yoga Nidra presentation where participants get to experience a science-based meditation aimed at calming the sympathetic nervous system. In this way we eradicate deeply held mental and physical tension. This method has been studied on groups of homeless individuals, soldiers, as well as others suffering from PTSD and it helps these groups to get a good night’s sleep.

I will leave you with this....

Stretching our borders

Mon, 08 Feb 2016 18:53:00 GMT

Inward Office Yoga is stretching its borders! We are beginning to offer corporate yoga programming as far east as Clifton Springs and Sodus, NY to as far west as Buffalo, NY. As our network grows we are looking for more yoga and group fitness instructors (including Zumba, body conditioning, body toning, and Pilates) who are enthusiastic about bringing fitness right to the workplace.

Our passion lies in helping others come back from being overworked and stressed and offer solutions for them to manage their physical and mental stress. The body remembers and whether that stress was years ago or is right now, our bodies may still feel it.

Through a body-centric approach, we want to teach our participants how to be in the present moment and be a part of the truth, not getting lost in the endless thought stream in the mind.

If you are in Geneva, Clifton Springs, Sodus, Batavia, Brockport, Amherst, Lockport, or Buffalo, NY we are excited for you to get in touch.

Winter Quietude

Tue, 12 Jan 2016 20:38:00 GMT

On Sunday nights my family and I like to turn out the lights with the sun.

After an electronics-free and work-free day, we become like the animals and move with the rhythm of the Earth.

We place candles around the house in key areas: the bathroom, the kitchen, the bedrooms, and finally in the family room. Generally the lights in the family room are the brightest for us to read a religious story, a poem, or a chapter book together.

Our intention is to create sacred space and truly, without distraction, spend time with each other.

Recently my husband made a job change so that he could be home more and I have made the resolution to engage in more play with my kids. Doing our Sunday candle-time is just one way for us to focus, without distraction.

Sometimes mindfulness and focus comes from removing distraction. From unplugging, re-setting, and allowing ourselves to do something radical! And who knew, 150 years ago, that simply turning off the lights would be radical.

“ Almost everything will work again if you unplug it for a few minutes…including you. ” – Anne Lamott

Heart Healthy Yoga

Wed, 18 Nov 2015 05:55:00 GMT

Our life starts with a breath and a heartbeat and ends with a final breath, a final beat.

By practicing yoga we want to create balance between the first and last heart beats.

It doesn’t matter if you have a history of heart disease, keeping a healthy heart is concerning to all of us. By increasing your activity level and managing your stress you are decreasing your risk factors for heart related problems & chronic disease.

Ask yourself how effective your current activities are at motivating you to attend and teaching you stress management tools.

Hold a healthy heart class for you and for your co-workers and employees. Both Heart Healthy Yoga and Heart Healthy Relaxation can be held in 30 minute and 1 hour formats.

A Wealth of Health

Wed, 29 Jul 2015 17:35:00 GMT

“He who enjoys good health is rich, though he knows it not.” Italian Proverb

Congratulations to our clients who were nominated for healthy workplace awards by the Rochester Business Journal. Year after year we see our clients nominated and WIN these awards. It is great the RBJ recognizes the hard work it takes to get a wellness program going year after year at these workplaces.

We commend you, University of Rochester, Canandaigua National Bank, American Packaging Corp, Rochester City Schools, and all of the other nominees.

Mindfulness Course

Tue, 26 May 2015 19:07:00 GMT

We are so pleased to announce our new mindfulness workshops and weekly classes.

Mindfulness is a state of being that as yoga practitioners, we aim to cultivate. It may be through meditation, savasana (the posture of relaxation), yoga poses, qi gong, that we find the ability to become more aware of the present moment. Similar to how parents try to expose their children to a wide range of extra curricular activities, at Inward Office we aim to expose you to a wide range of stress management tools. Each person has the tool that serves them best.

In Mindfulness Based Stress Reduction, many of these tools are introduced and the class syllabus is created by the people in attendance. The effects of a regular mindfulness practice are plentiful:

– decrease blood pressure

– decreased cortisol levels

– managing of the sympathetic nervous system (fight/flight/freeze response)

– emotional awareness and balance

– increased immune function

– equanimity through life’s ups and downs

Articles on the topic:

Meditation Literally changes your brain (Washington Post Article 5/26/15)

Self Defense

Thu, 09 Apr 2015 13:04:00 GMT

Why self-defense?

Isn’t this expecting violence? Can’t we expect peace?

Truth is, 1 of 4 women will be assaulted, sexually or violently.

Often we don’t think about taking a class of this type unless we know someone who was affected.

I know someone. And they got hurt badly.

It made me think how many times I am generally unaware of my surroundings and the people around me. People who have been mugged say they are hyper-aware afterwards. A friend told me she checks under her car, in her back seat, and around all sides of the car before entering.

Wow, I thought, I do none of that. I always assume safety. I often leave my doors unlocked at home. I know my neighbors.

This new awareness recently made me on alert in the neighborhood. I followed a white van with no signage, NJ plates, that was going at a very low speed. I asked if they were looking for a particular house. Turns out they were delivering yellow pages! I am glad I stopped.

Now I realize that self defense is another way to foster a mindfulness practice because it is a type of mindfulness in a violent situation. We still need to use those awareness based techniques where we stay calm in the face of danger to problem solve and get us out of there!

We had a great class on Sunday, April 26th. Nine of our students from all different companies around Rochester joined us and even five of them brought their children. We talked about creating a plan. How to “disarm” strangers that may give you that funny feeling (and that “gut” feeling is something we pay more attention to as we practice yoga and meditation). And many strategies that help us avoid violence.

Upcoming workshops will be posted here: www.inwardoffice.com/selfdefense

Inward Office

marla@inwardoffice.com (Marla Pelletier) — Fri, 03 Apr 2015 21:34:29 GMT

Learn about us

We offer yoga, fitness and mindfulness classes at your workplace.

Our mission is for you to find tools to manage the ups and downs of life with a community of support.
Meet our team!

Here are some resources to try for yourself (Click on the title for the PDF link) :

{Click:}Yoga Pose: A pose that is great if you work on your feet all day, experience decreased circulation in your legs and feet, and for those who work third shift and need to wind down for sleep.

{Click:}Yoga Pose : A pose that keeps the spine limber and is great for stiffness in the back, hips, and shoulders.

{Click:}Yoga Pose Series : A series of poses that focus on joint mobility. These are very basic movements that help increase range of motion.

Try some of the poses above and share with your colleagues to see if there is interest at your workplace!

We also appreciate your referrals to new businesses.

Classes available :

Yoga Fundamentals
Chair Yoga
Active Yoga
Mid Day Energy Enhancer
Core Strength for Healthy Movement
Zumba
Pilates
Meditation
and many workshops .

We are available for one time engagements :

Health Fairs & Wellness Events (schedule an intro to meditation or chair yoga break)
Lunch and Learns
Sports team practices (to teach proper stretching techniques and breath control)
Department Retreats (a mid day activity to keep interest and focus)
Manager Meetings (start the day with meditation or stretching)

Can I lose weight doing yoga?

Tue, 31 Mar 2015 14:10:00 GMT

Can yoga help you lose weight?

Yoga may or may not help you burn calories, but with the integration of mindful strategies, we may find that we stop overeating doesn’t take place, that observance of non-harming (ahimsa) may help you make healthy food choices, and your heightened awareness brings to light times of emotional eating so you may gain control of it.

Also, for those of us who do not have an exercise routine yet, yoga is often a great gentle practice to start getting the body moving . When we start to move more and slowly increase our energy levels, we may find we can increase the intensity of our exercise.

Suffering from pain? There are poses to do that are completely supported and focus on relaxation . There is evidence that an overactive sympathetic nervous system (fight/flight/freeze reactions) decreases metabolism and proper digestive function. The type of yoga we teach doesn’t focus on athletic ability, arm balances, or acrobatics. Our main goal is to connect you with the body in a supportive way.

Here is my story while I reflected on yoga & weight loss:

I LOVE burritos. I went to my favorite Mexican restaurant where they give you those light crispy chips. Enjoying my chips I chose to practice mindfulness. Mindfulness is openness to experience grounded in the body. Well of course there are those giant standard American sizes so I get into my chips, smelling the salsa, watching the colors of the salsa as I dip, feeling the weight of the chip in my hand, chewing the chips well, feeling the pieces roll around in my mouth and taking a few breaths after each one. In my usual un-mindful attitude, I am chewing one while dipping the next so this was at least 3 times slower than my regular pace!

After about 10 chips I was full. I hadn’t even touched the burrito. Of course my mind wanted to keep going. “Well you bought the burrito and it is going to be soggy later,” says my head. My belly though was reveling in the salsa and chips and was fine to go on with the day. My mind sought explanation – “Why am I full? This doesn’t make sense.” I accepted and identified my thoughts as thoughts, observed my belly, and I took home the burrito.

Prenatal Yoga

Tue, 31 Mar 2015 14:00:00 GMT

Prenatal Yoga may as well be subtitled “Labor Preparation.” Most instructors know the prenatal poses and contraindications for many common physical conditions, but a true prenatal class also focuses on
(1) Community building
(2) Physical strength, stamina, and flexibility through pregnancy
(3) Rest and relaxation through pregnancy
(4) Becoming aware of the changes moment to moment and how to keep the mind and body stable through those changes
(5) Deep relaxation and rest
(6) Tips and discussion on motherhood

Here are some of the practices that my prenatal class highlights

MINDFULNESS

Each pregnancy is unique. Whether that’s the children themselves, the life circumstance, or our preparation for this pregnancy, we aim to approach our practice with a beginner’s eye. We let go of expectation and judgement and deep awareness is cultivated. Our habits become apparent and we are able to see what we need and make lasting change.

MOTHERHOOD

Motherhood is a constant challenge in being mentally flexible. Cultivating physical flexibility and the act of reaching the body physically into new forms increases creativity. Also using visualization helps deepen the imagination. Perhaps dinner was supposed to be at 6pm and it’s 7pm and you have just returned home with the groceries. With mindfulness and mental flexibility we are able to simply find the solution to the problem and be creative without regret. Chips and salsa and cheese it is!

RELAXATION

Many people are in a state of continual stress. Remembering how to relax is useful in balancing a fast paced life with many priorities to manage. Relaxation can, at first, come in handy during labor to allow the process instead of trying to exert control. Furthermore relaxation can help a tired mama to develop energy reserves before baby arrives and after. After baby comes, relaxation practice can help us deepen our bonding by fully being present and at ease in all of the tiny new joys of the new addition.

KEGELS

During my first pregnancy I definitely slacked off and regretted it after a large tear & long healing process following my vaginal birth. Kegels help the pelvic floor’s elasticity and decrease the changes of a uterine prolapse. The pelvic floor supports the abdominal cavity and is the name of the musculature surrounding the area baby’s head moves through as s/he is born. In Yoga we also learn of the energetic influence of contracting the pelvic floor. Contracting send the energy upwards and relaxing it allows energy to move down. We learn about the muscles in the area: adductors (inner thighs), glues, and anus and how they all relate to the pelvic floor. Do you know the shape of the pelvic floor? You will learn in yoga!

ABS (didn’t they disappear as soon as I was pregnant?)

We still do gentle abdominal work in yoga class. Some individuals do get tearing of the abdominal muscles as the size of the belly increases. Gentle strengthening of the abs helps us to maintain the shape and structure of these valuable muscles. If the abdominal muscles weaken significantly and are not strengthened in post-natal care (6 weeks+ after giving birth), lasting back and spine damage may result in future years.

Who teaches prenatal yoga? Teresa Principe, Marla Pelletier, and Sarah Lamb. Contact us about their studio classes or private or private group lessons.

Willpower and Yoga

Tue, 31 Mar 2015 13:59:00 GMT

Willpower.

This word reminds me to resist eating too many sweets.

But what does it have to do with yoga?

Researchers have found that simple repetitive healthy habits have an overall positive effect on our whole lives. If we are able to change one habit at a time the willpower to change other unhealthy habits will increase.

Willpower is like a muscle. With decreased use it gets weaker as well as stronger when exercised.

Many times, when talking about signing up for a session of yoga classes, people respond: “After I learn the postures I will not sign up for another session.” I think taking one’s yoga practice home is a great idea. But the key with yoga practice at home is commitment and regular practice. If you are not committed to practicing at the same day and time each week, you will not reap the benefits.

The simple act of signing up for a class gets you started on the right path: strengthening your willpower as well as benefiting from a strong and supple body.

Roy Baumeister is a psychologist who conducted a famous marshmallow tests at Stanford University 40 years ago, involving 300 four and five-year-olds. The children were given a choice: they could eat one marshmellow right away or two marshmellows in 15 minutes. Then they were left alone.

While being observed, only about 1/3 of the group could wait the 15 minutes. And when other parts of their lives were studied, these are the children who managed to do better in school, went on to college, and had healthier habits.

Since that test, many others have been conducted and whether it’s changing from a couch potato to a gym regular, or managing your money down to the penny through a course, as soon as one habit is changed and willpower within your life exerted, other parts of your life change. The people that became more meticulous with money and went to the gym more were prone to healthy eating habits, decreased alcohol and tobacco consumption and were happier .

So…won’t you join us in class?

I learned all this valuable material reading The Power Of Habit by Charles Duhigg. I highly recommend it to create change personally and at work!

Our Vision

Tue, 31 Mar 2015 13:15:00 GMT

Our vision is that every person knows how to practice present moment awareness .

Present moment awareness is fostered through awareness based techniques like Yoga, meditation , Tai Chi, and Qi Gong.

Similar to how each of us has our hair stylist or our bank we imagine each person has a studio or location where they go to practice.

We believe in a community of support to reinforce our practice. That is why we work with the best instructors in Rochester and focus on face-to-face contact.

Why Inward Office Yoga?

Our name comes from the idea that we each experience the world through our own lens. To have mastery over the world, we must have inner mastery. In yoga we teach that the only real control we have is the control we have over ourselves. Mindfulness (the state of awareness we have after practicing yoga) teaches us that learning to respond rather than react is a mastery over our own senses and a mastery over our mind .

Our office is the place that we work externally, but every moment of the day we are working on our inner selves. We help you clean up your inner office so that you may function better in our outer office. To be our best Selves, we need to straighten up that inner office to keep our responses to life open and joyful. And clarity and calm on the outside leads to harmony on the outside.

Inward Office Yoga strives to create a community of support in our classes with teachers who lead. No person is excluded due to physical abilities or previous health limitations. Our classes are aimed at stress management through the physical release of stress (by postures and self massage) and the mental release of stress (through breathing, meditation, visualization, and relaxation).

Here is a story about the inner battle we all feel at one time or another.

One evening an old Cherokee told his grandson about a battle that goes on inside people.
He said, “My son, the battle is between two wolves inside us all.

“One is Evil – It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

“The other is Good – It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”

The grandson thought about it for a minute and then asked his grandfather: “Which wolf wins?”

The old Cherokee simply replied, “The one you feed.”

Get to class weekly

Wed, 25 Feb 2015 18:55:00 GMT

GET TO CLASS WEEKLY

In the beginning, as we learn how to cultivate present moment awareness, it is important to have reminders and a community of like-minded practitioners. Present moment awareness can improve one’s ability to concentrate on the task at hand and be more receptive to solutions. Stress can develop from focusing on the future or the past, whereas being in the present allows action to be more effective.

It’s winter. Moving your body helps with circulation (no more cold finger tips and toes!), pins and needles from long bouts of sitting, and improves energy levels. Try Yoga instead of a cup of coffee and you may find a naturally induced boost.

Seasonal affected disorder or depression is a reality of the wintertime. Increasing oxygen intake through effective breathing, present moment awareness, and inversions (downward dog, headstand, legs up the wall) can all help improve mood. Sweating a little and increasing the heart rate can also bring on those healthy endorphins.

It is easy to say “I am too busy.” But when you prioritize your yoga or fitness class you are doing something good for yourself. Many of us are caregivers for others, but ultimately we have to give care to ourselves. In coming to class, you don’t have to think about how to take care of yourself, just get to class and let the teacher guide you through a self-care routine. You may find that with the improvement in focus and present moment awareness that you feel a renewed interest and patience with your daily routine.

One week we may feel great, the next not. This week it may be physical symptoms, the next week emotional ones. It is important to be consistent about your practice in health, because if you don’t make time to be well now, you must make time to be sick later. Our instructors vary classes week to week mirroring the dynamic state we all exist in. In a day and age where things are constantly changing, we need to be consistent and diligent in our self-care routine or we will get out of balance. Being in sync with the dynamic nature of the universe helps us to grow and change the way that life demands.

Yoga Nidra

Sun, 18 Jan 2015 03:22:00 GMT

Truly one of my favorite practices….

Yoga Nidra is complete conscious relaxation of the physical, mental and emotional self. It is a practice derived from the ancient Indian Tantras that allows a practitioner to be aware in a hypnogogic state (in between consciousness and sleep) to improve memory, increase knowledge and creativity or transform one’s personality through the use of sankalpa (intention). Come to class with a sankalpa that relates to your spiritual or lifelong development, a mat and a blanket. To become more ourselves we must release tensions to find a peaceful and centered state of mind.

Truly the beauty of Yoga Nidra comes in its facilitation of pratyahara and mindfulness. Pratyahara is the “turning in” of the senses so we become more in touch with our inner nature and subconscious drives. Its opposite is what we do most of the day: observe the world outside of us, responding and reacting through our sensory perception. This is an effective mindfulness practice because YN incorporates body scanning and breath awareness in a position that is our most relaxed: savasana (corpse pose).

We are happy to design a personalized Yoga Nidra for you or your company. When an instructor delivers a meditation personally participants tend to fall asleep less and a supportive community is formed. Furthermore, scripts can be adapted on the spot for the changing needs of the group. We do Yoga Nidras for health fairs & wellness events in Rochester & Buffalo, NY. Yoga Nidra is incorporated in our Yoga to Beat the Blues Workshop. Please be aware that not all “Yoga Nidras” are the same. Ask your instructor if they were trained in this technique for maximum effectiveness.

The MELT Method

Sun, 18 Jan 2015 03:17:00 GMT

Join Rochester, NY’s first MELT Method instructor, Jen Grow , on a journey to release pain and stuck stress!

Learn a hand routine that helps with carpal tunnel, shoulder and neck discomfort, tennis elbow and arthritis.

Learn a foot routine that can decrease pain associated with sciatica, lower backs, and plantar fasciitis.

Do you have employees that don’t attend fitness classes that you would like to reach? Do they make the excuse about time, about aches and pains, and enjoy their unhealthy habits? Self massage is one way to appeal to this group. The MELT Method makes wellness accessible to every level of fitness, including those with inflammation and who are in pain.

In class we press small and large rubbery balls into points on the hands and feet, then roll them to spread the wellness through the body. More deeply this affects the connective tissue, rehydrating the body. It improves flexibility and restores worn out areas of the body.

There are no contraindications for this practice! We have found great results in clinical and data entry staff that works a lot with their hands.

Let your wellness leader know that you want an on-site program like this.

The MELT Method is an hour long workshop booked at a time convenient for your workplace. Please inquire for pricing and details.

Jen’s MELT Method Story: See why Jen teaches MELT in this video!

Here are Jen and Marla going through a MELT class together .

This has been featured on Dr. Oz as well as the creator’s book, The MELT Method, was a NY Times Best-seller.

Come MELT with us!! marla@inwardoffice.com

Interested in buying your own set of MELT supplies ? Click the link to support Rochester’s one and only certified MELT Method instructor, Jen Grow.

Want to know more about MELT Method sessions and workshops?
MELT Method class information and descriptions (pdf file).

Pain among your employee population

Sun, 18 Jan 2015 02:47:00 GMT

How many of your employees suffer with chronic pain?

What tools are you giving them to manage the pain: mentally and physically?

One in three people suffer from pain.

In 2010, the loss of productivity was between $297.4 billion to $335.5 billion between work days missed, work hours, and low wages.

We have a solution! Try our workshops:

The MELT Method

The MELT Method affects the connective tissue that surrounds all the muscles and the joints and manages the sensory receptors that transmit the pain from areas of the body to the brain. The MELT Method is a gentle style of self massage that physically moves the fluids in the connective tissue to rehydrate and reduce stuck stress. Check out more: www.inwardoffice.com/meltmethod.html

We are the only on-site fitness company offering the MELT Method classes that will affect your employees’ pain after a 25 minute group class!

Relaxation classes

We teach guided meditation classes (Yoga Nidra) and basic mat Yoga classes that include relaxation at the end of class to teach individuals how to let go of chronic holding patterns.

References:

Institute of Medicine of the National Academies Report. Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research, 2011. The National Academies Press, Washington DC. (page 260)
http://books.nap.edu/openbook.php?record_id=13172&page=260

http://www.painmed.org/patientcenter/cost-of-pain-to-businesses/#refer