Meditation Class

Why Do We Need Mindfulness?

According to The American Psychological Association 3 out of 4 Americans reported to have at least one stress symptom in a month back in 2017.


Stress is always going to be present in our lives. There is no doubt about it. With all the challenges that we go through it is inevitable.  Stress is not a bad thing, but how we interpret it can be. Being aware of stress is beneficial, but allowing it to negatively affect us is not.


We can all recognize stressors, or instances that cause stress, that are active in our lives. Through mindfulness we discover mindful methods that allow us to handle and process stress in a healthy way. Entering into a mindful state can happen during yoga, meditation, breath work, and other times when our attention is in the present moment. With practice and a little dedication we have the ability to improve the quality and duration of lives with mindfulness!


Health Benefits of
Mindfulness Practices

Physical Health

 strength * flexibility * balance * joint mobility * weight loss

reduced blood pressure * cortisol levels * inflammation * chronic pain * heart rate

improved heart health * bone mineral density * blood circulation * respiration

digestion * immune functions * sleep quality

decrease susceptibility to colds and other illnesses

Mental Health

lengthened attention span * improved focus * efficiency * overall mental health

increased productivity * fight memory loss * delay the onset of Alzheimer's disease

strength * flexibility * balance * joint mobility * weight loss

reduced blood pressure * cortisol levels * inflammation * chronic pain * heart rate

improved heart health * bone mineral density * blood circulation

respiration * digestion * immune functions * sleep quality

decrease susceptibility to colds and other illnesses

fight memory loss * delay the onset of Alzheimer's disease

lengthened attention span * improved focus * efficiency * productivity 

regulated emotions * mood * mental health * self-esteem * self-awareness

reduced stress * anxiety * depression

enrich creativity * joy and happiness

creating community, both in person and virtual

Emotional Health

increased joy and happiness * emotional intelligence * enriched creativity

regulated mood * emotions * self-esteem * self-awareness

reduced stress * anxiety * depression

heal from trauma

Social Health

decreased social anxiety * improved social emotional skills * increased patience

creating community, both in person and virtual

Relaxation Reverses Stress!

Harvard Medical School explains the process of the stress response, also known as fight or flight mode. We enter into this state when nervous system takes in information from our senses, processes that information, and then tiggers reactions in the body. In a dangerous or stressful situation our senses send signals to the brain that communicate with the sympathetic nervous system. Stress hormones are then released throughout the body which increase heart rate, cause muscles to tense up, increase cortisol levels, initiate sweat production, suppress the immune system, and increase susceptibility to colds and other illnesses. The opposite of this response is the relaxation response, or a physical and physiological state of deep rest that is between awake and asleep. Sue McGreevey with The Harvard Gazette shreds light on the relaxation response.

It's elicited when we are relaxing, resting, or eating. Our senses send signals to the brain that communicate with the parasympathetic nervous system, and then relaxation hormones are released throughout the body. Relaxation hormones reduce heart rate, lower blood pressure, reduce cortisol levels, improve respiration, increase digestion, improve immune functions, and decrease susceptibility to colds and other illnesses.

Mindfulness Impacts Overall Health

Mindfulness practices like yoga, mediation, and breath work undo the damage of the stress response by moving us into the relaxation response. It balances how the body responds to stress by reducing stress hormones and releasing endorphins throughout the body. When basking in the bliss of the relaxation response, stress related ailments can be prevented or eased if already present. The National Center for Biotechnology Information touches on the many ailments that are initiated and worsen by stress like anxiety, depression, post traumatic stress disorder, hostility, diabetes, obesity, and premature passing are all conditions that may be created from stress. The Harvard School of Medicine also states relaxation is responsible for recovery and regeneration. Recovery and regeneration assist in the prevention and treatment of all the ailments listed above. Maintaining low stress levels throughout our lives is essential for living a long, healthy, and happy life. Destress by making time for mindfulness!

How Mindfulness Works


Impacts on Health Caused or Exacerbated  by Stress


* heart disease * obesity * diabetes * hypertension * epilepsy * asthma * upper respiratory conditions * migraines * irritable bowel syndrome * psoriasis * chronic pain * gastrointestinal problems * accelerated aging * fibromyalgia * vascular diseases like strokes * insomnia * arthritis * auto immune diseases * cancer * premature passing *

The National Center for Chronic Disease Prevention and Health Promotion reports that in the United States 6/10 Adults lived with a chronic disease in 2019, and 4/10 lived with two or more.

This is of concern, but chronic disease affects more than just Adults.


According to The Centers for Disease Control and Prevention 25% of children (ages 2 to 8) lived with a chronic health condition, commonly diabetes and obesity. The Centers for Disease Control and Prevention also states  that 18.6% of Children and Adolescents between ages 2 to 19 were obese.

It is no secret that the US struggles with physical health. Chronic health conditions are impacting life expectancy and overall wellbeing across all stages of life. Mindfulness practices have the ability to bringing balance to so many lives by preventing, reducing symptoms, and treating chronic illnesses and diseases.

The National Center for Health Statistics states the top ten leading causes of death in the United States are heart disease, cancer, chronic lower respiratory disease, stroke and cerebrovascular diseases, Alzheimer's disease, diabetes, influenza and pneumonia, kidney disease, suicide, nephritis, nephrotic syndrome, and nephrosis. Many of these leading causes are preventable, or can be treated with a healthy lifestyle choices.

Mental and Emotional

* anxiety disorders * depression * eating disorders * bipolar disorders * hostility * obsessive compulsive disorders * post traumatic stress disorder * alzheimer's disease * addiction *


According to the National Institute of Mental Health, an estimated 20.6% of the Adult population 49.5% of the Adolescent population in the United States lived with a mental illness in 2019. 


According to The Centers for Disease Control and Prevention  , 1 in 6 children in the United States was diagnosed with a mental, behavioral, or developmental disorder in 2019.

According to The National Center for Biotechnology Information in the United States in 2019 nearly 1/2 of Children old enough to attend school were exposed to and at risk of engaging in behaviors that will later risk their health. These behaviors include substance abuse, early sexual activity, delinquency, violent behaviors, school failure, and mental health problems associated with mental illness, improper emotion regulation, and ineffective stress management.

We should also consider the others factors present today that contribute to suffering. Self-isolation, bullying, depression, the media, and improper emotion management that greatly impact our society across all ages.

From an early age education systems have taught us about the external world and how we should be engaging with it. Understanding how to read, choosing a career path, interacting with others, and managing time. For the duration of our lives, we have barely been educated about our internal world. We have not been educated on processing and regulating emotions, methods to improve attention and focus, and how to effectively cope with stress. I was taught, like many of you, to suppress my feelings and emotions, which caused them to be misunderstood and remain uncomfortable. Often, people are taught to hold feelings and emotions in. This can cause frustration, anxiety, depression, and other forms of suffering to occur. In some cases, holding things can leads to emotional outbursts. Much like toddlers experience. Toddlers experience intense emotions and lack the understanding of them, which causes them to become upset and lash out. Improving emotional health can improve relationships, self -esteem, life purpose, and the quality of life among all ages.


Mindfulness shows us how to positively interpret and interact with ourselves, others, and our environment  through concentration, emotion regulation, relaxation, and stress management. It teach us about ourselves, our emotions, other people, and our environment, by offering understanding on thoughts, feelings, emotions, and experiences. Mindfulness is highly valuable in helping us to think clearer, work more efficiently, and manage stress appropriately.

Instead of running from or suppressing uncomfortable experiences, we work with them. Asking questions, discovering the meaning, and growing an understanding for the unknown.

Just like working out mindfulness is a practice and takes time to show results. Once mindfulness techniques are learned, beneficial change can happen. We have the ability to change our relationship with the unpleasant sensations, feelings, emotions, and experiences and interpret them in a more positive way. For example, handling stress. It is unpleasant experiencing stress, but 


interpret stressors is a positive way.


It also grants us with the opportunity to step away from this stressful chaos of everyday and take time to care for ourselves. Have you ever starred at a computer screen for so long that you notice your work ethic beginning to slow? Have you ever laid awake at night unable to sleep because thoughts are running through your head? It is moments like these that our bodies are telling us that we need a break. With mindfulness we can give ourselves a much needed reset to improve our awareness, focus, and efficiency. Refreshing our state allows us to function at a higher capacity while improving overall functionality.


Now more than ever it is important to inform people about the power of mindfulness to promotive a happy and healthy lifestyle.

I believe that teaching people how to practice effectively will decrease suffering and increase peace in the lives of my students. With practice comes wisdom. We have the power to stop ourselves from reacting negatively to stressors, learn from our emotions, work more efficiently, and be fully alive in every moment.


* social anxiety * self isolation *


Isolation is a new factor of stress that we have all had to endure in 2020. For now, virtual mindfulness classes provide a community for people to gather and practice in. Community is one of the amazing parts of practicing yoga, meditation, or other mindfulness practices. Virtual classes offer a way to safely practice is a social setting during these uncertain times.

The Hypothesis

We may undo the work of stress and suffering with mindfulness.


This program and the information in it does not provide any qualifications, permission to assess, treat, diagnose people, or to deliver or teach any of this website’s content to another individual publicly, in groups, or through any form online.

  • This website and the content it contains is for informational and personal use only.

  • The complete responsibility of the individual using it.

  • The information here is aimed only towards personal usage for informational, personal, and professional development of knowledge.

  • Any physical or health problem should be discussed with your physician prior to starting any exercise classes included on this website.

  • The individual who practices this program is fully responsible for adapting this program to their own ability and the author (Gianna Vani) will not hold responsibility for any personal injury, misuse, aggravation of any existing injury or any other condition that may arise in relation to implementing or information on this website.

Mindfulness for All Age Groups!

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Toddlers and Teenagers

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