How to Live a Longer, Healthier Life

Living to be over 100 isn’t uncommon at all in regions known as the blue zones. In these areas, life expectancy isn’t just higher; centenarians are generally also healthy in mind and body. Author Dan Buettner teamed up with a team from National Geographic to study these groups, and whittled their longevity down to 9 common denominators. We found their recipe for wellness extremely interesting and wanted to share it with you.

Prana Mudra – (Life Force Seal) for vitality!

As yoga and mindfulness teachers, our own blueprint for wellness always needs refining and fine-tuning. Whether we have time for a long yoga practice or a 5-minute mindfulness meditation, there is one daily constant, and that’s our high-energy dog, Lucy. She crosses a few things off the wellness list – she’s the reason we get up in the morning, she helps relieves stress (she loves snuggles,) and keeps us moving!

1. Move Naturally The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.

What do you do to move naturally and stay active? How can you bring more natural movement into your everyday routine?

Soaking up some joyful movement.

2. Purpose The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy A reason for being.” The word “ikigai” is usually used to indicate the source of value in one’s life or the things that make one’s life worthwhile.

What inspires you to get out of bed in the morning, what makes your life worth living, or gives your life value? Would you like to find more meaning in your life?

Getting up and taking Lucy for a walk is a great motivator! When she’s happy, so are we.

3. Manage Your Stress / Down Shift Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

What do you do to actively manage your stress? Can you add a few new stress-relieving habits like yoga or meditation to your list?

Brian in his Tree Pose, bare feet on yellow steps, arms uplifted.

4. 80% Rule “Hara hachi bu”  – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.

When do you eat your biggest meal? Do you continue to eat until you are past full? Can you be more mindful of your hunger levels at the next meal?

Giant sunflowers growing on a small South Philly side street.

5. Plant Slant Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month.  Serving sizes are 3-4 oz., about the size of a deck of cards.

How often do you eat meat, and how big of a portion size do you put on your plate? Can you substitute beans at your next meal?

6. Wine @ 5 People in all blue zones (except Adventists) drink alcohol moderately and regularly.  Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.

Are you able to drink moderately? We cannot condone drinking, as many Americans have a problem relationship with alcohol, but if you are able to enjoy a glass of wine without any negative consequences, cheers!

Shakti Mudra (Power Seal) Shakti is in everything, she’s the innate creativity at the heart of all living things. Rosemary in our garden scents the scene.

7. Belong / Community All but five of the 263 centenarians we interviewed belonged to some faith-based community.  Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.

Have you found a community where you feel you belong? If you have, can you reach out to someone who seems like they might need help finding theirs? If you haven’t, make a list of possibilities.

8. Loved Ones First/Family Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).

Can you create more quality time with your family? Can you commit more fully to your life partner if you have one?

Brian, my life partner, and our little family member, Lucy.

9. Right Tribe / Social Life The world’s longest lived people chose–or were born into–social circles that supported healthy behaviors, Okinawans created ”moais”–groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.

Can you set up a phone call or lunch date with a friend this week? Even casual social relationships are important when it comes to longevity. Who is on your best friend list?

Best wishes for health and vitality from Team Sun Wellness!

We are all our own best teachers, of course. What works for someone in Okinawa might not work for you. So listen to your own mind and body as you reach for new ways to be your best self. We continue to wish you health and well-being, and all the vitality you desire!

Resources: Blue Zones Website

Yoga for Your Feet

“The ability to stretch our toes like fingers and to create a wide, healthy, open space between each and every toe is not some vestigial ability available only to a chosen few.”

-Mary Dunn, quoted in Yoga for People Over 50

Toe Exercises – Start Your Practice

Students often laugh in disbelief when I ask them to do these Toe Exercises, since many of us have really lost a lot of coordination in our toes. By creating space, strength, and flexibility in our toes, we are both widening our base for increased stability and using the whole of our foot for better agility. Try it by watching the video above, or following these guidelines:

  1. Take off your shoes.
  2. Pick all your toes up off the ground and spread them as widely as you can. Is there space between each toe? You can practice creating space between the toes in any yoga pose. While you’re off the mat, you can intertwine your fingers between your toes and manually create space.
  3. Now, try pressing just your big toe into the earth, and lift up all the little toes. If the big toes want lift up too, manually override that by using your fingers to keep the toes down.
  4. Now try pressing all the little toes into the earth, and lift up the big toes. Again, if your toes are not cooperative, use a manual assist with your fingers.
  5. Go back and forth between lifting just the big toes, and just the little toes. Keep practicing every day and notice the difference!
  6. Advanced Toe Exercise – try pressing the big toes down and the little toe, and lifting all the toes in between!
  7. Finish up by bringing as much space between your toes as you can.

Got Foot Problems?

By age 40, about 80 percent of the population has some muscular-skeletal foot or ankle problem. By age 50 to 55, that number can go up to 90 or 95 percent. Walking and yoga may help reverse foot problems. According to Suza Francina, author of The New Yoga for People over 50, “the combination of walking and yoga is the supreme way to rehabilitate your feet.” She recommends walking barefoot as often as possible, as well as doing various toe stretches like the ones in our video above that encourage opening space up between the toes where we have lost dexterity due to the confinement of wearing shoes. In addition, many poses done in a regular yoga practice stretch and strengthen the feet and legs too, and experts say they can provide benefit beyond treating common foot problems like plantar fasciatis, fallen arches, bunions, and many more.

“I recommend that all my patients start yoga immediately. When you treat foot problems with yoga, you end up treating back pain, hip pain, all kinds of structural problems. Not only does it stretch out the muscles and lead to a greater range of motion, but it helps heal the root issue of inflammation as well.”

Robert Kornfeld, holistic podiatrist

The anatomy of your foot is a marvel, a miracle. Da Vinci called the human foot a “masterpiece of engineering and work of art.” With 200,000 nerve endings, 26 bones, 33 joints, 19 muscles, and 107 ligaments in each foot, we mere mortals are able to execute highly precise movements.

“The sole of your foot has over 200,000 nerve endings in it, one of the highest concentrations anywhere in the body. Our feet are designed to act as earthward antennae, helping us balance and transmitting information to us about the ground we’re walking on.”

-Adam Sternberg, New York Magazine article “You Walk Wrong”

Mountain Pose – The Foundation

The feet are our foundations, our basic connection to the ground upon which we stand. When we “root down” during various yoga postures such as Mountain Pose, it is an invitation to bring awareness to your feet first, and then legs. Walking upright, we need to feel the ground in order to feel balanced. With every step we take, healthy feet allow us to move with confidence throughout the diverse terrain of our daily lives.

You can do this pose anywhere. I prefer to practice it on a yoga mat with bare feet, but try Mountain Pose while standing in line at the grocery store or talking to a friend. Stable, alert, and upright, this foundational pose begins with a sharp awareness of our feet. Start with your feet and work your way up the body.

Enhance Your Balance – Calf Raises Exercise

  1. Bringing movement into our Mountain Pose, we rise up onto our tip toes, and rock back onto our heels.
  2. Whether you incorporate simple arm movement, or hold onto a chair for this simple exercise, you may start to feel the structure of the foot more acutely.
  3. Notice where you place most of your weight as you rise up – is it on the inside edges of the feet, where there is more structural support, or on the outside edges? Can you rise up and hold for a beat?
  4. Try connecting your breath – inhale as you lift, exhale as you ground down – and relax into any micro-movements that show up in order to find the edge of your balance.
  5. Doing this easy exercise every day, I have developed strength in both my feet and lower limbs, and brought a newfound awareness to my feet that has greatly enhanced my balance.

Try Tree Pose

Tree Pose can be practiced using the support of a chair!

Tree Pose (Vrkasana) is one of our favorites poses, so we were thrilled to learn that Tree Pose may help slow advancement of a common foot problem – bunions. According to Robert Kornfeld, “Yoga can’t reverse bunions that have already formed—only surgery can—but practicing certain poses can slow their advancement.” He recommends practicing balancing poses like Tree pose in which the foot with the bunion is grounded and the other foot is lifted (of course we have to do both sides if we’re practicing any standing pose!) He says this will engage and strengthen the peroneal muscle of the standing leg that runs all along the outside of the lower leg, and tucks under the sole of the foot. That “grounding force” can help override instabilities that make the bunion worse. And Tree Pose can have many other benefits too, such as improving overall balance and focus. Check out our video:

Going Barefoot – for Optimal “Grounding”

Image from Wheels of Life

“The press of my foot to the earth springs a hundred affections.”

– Walt Whitman

One study concluded that prior to the invention of shoes, people may have had healthier feet. I like to joke that one of the reasons I became a yoga teacher was so that I could go barefoot. In truth, I do need all the grounding I can get, and feeling my naked feet touch the earth provides me just that. According to one of my favorite books on the Chakras, much like a lightning rod protects a building by sending excess voltages into the earth, grounding protects our bodies from becoming overloaded by the tensions of everyday life. So, take off your shoes, root down, and practice as much Yoga for Your Feet as you desire. I’ll leave you with this poem I penned on the feet:

Ode to My Feet
 
Hello feet! I haven’t paid you much heed
And yet there you are, my two trusty steeds
Bearing my weight day in and day out
In today’s class, I’d like to give you a shout out.
 
Each foot contains 26 bones,
And has not one but three arches! I learned through my Iphone.
The 107 ligaments spread throughout its base
Allow us to balance, to spring and to pace.
 
Such precision required to move through our days
Is often ignored until there is pain
Whether bunions, arthritis, or gout, we may know
That an injury in the metatarsals is likely to grow.
 
Without proper care, the offset is dire
And can travel to knees, backs, and hips like wild-fire.
 
If your arches have fallen, walk barefoot they say
And try grabbing things with your toes – start today!
Build strength in your feet and your ankles with cues
To distribute weight evenly - stability rules!
 
The foot is a marvel with its myriad bones
Each doing its job to carry us home.
So appreciate yours, take good care and be smart,
Like Da Vinci who pronounced them “a work of art.”

More Tips:

  • Try picking things up with your toes
  • Distribute your weight evenly as you walk or in any yoga pose
  • Go to the doctor if you notice new pain in your ankles or feet

Resources:

4 Yoga Poses to Fine Tune Foot Stability and Prevent Injury, Yoga Journal

You Walk Wrong, NY Magazine

Shod versus unshod: The emergence of forefoot pathology in modern humans?, Science Direct

Foot Anatomy, MedicineNet

Wheels of Life, Anodea Judith, PhD

The New Yoga for People Over 50, Suza Francina

Anatomy 101: Strengthen Your Big Toes to Build Stability, Yoga Journal

Yoga Poses for Bunions, Ask the Experts, Robert Kornfield, DPM – Yoga Journal October 2015

The Self-Care Mindset

Seated Meditation and Mindful Movement for All Levels

Wednesday October 2nd 6:00-7:00pm / Swarthmore Town Center / Fresh Air Fitness in Central Park ampitheater – Donation based


We invite you to “put on your own oxygen mask first!”

With the breath as the key to our self-care toolkit, we’ll be exploring simple tools to manage stress, become more present, and foster self-acceptance.

These include seated breath awareness and breath control exercises, breath-connected movement exercises, and a guided mindfulness meditation to finish it off.

Practicing these tools helps develop a mindset that encourages self-care. No experience in meditation or yoga needed. Bring a cushion to sit on, a blanket for your lap if we’re outside, and an open mind. All ages and levels of experience welcome.

Donation-based – pay what you can.

In case of inclement weather: inside Borough Hall

Foundations

Posture, breath, and balance are fundamental to wellness, yet few of us are actively incorporating them into our everyday lives. For example, how are you sitting or standing right now? Have you noticed taking a breath recently? Are you actively using your core muscles to stay upright and balanced? Bring greater awareness to these synergistic fundamentals and become less stressed, safer from injury and more self-aware in your environment. Indeed, physical, mental and emotional health all start with the Big Three.

POSTURE_3

Posture affects breathing, lung capacity, and overall energy levels. Learn More

BREATH4

Focused breath exercises can help reduce stress, anxiety and depression. Learn More

BALANCE2

Balance can be improved through exercise and awareness of everyday routines. Learn More

 We offer customized Wellness Sessions for groups of all sizes to help bring greater everyday awareness to the posture, breath and balance.

Balance Workshop

Join us for a fun workshop all about balance!

  • Saturday September 7th, 10-11:15am
  • Swarthmore United Methodist Church
  • Donation-based: pay what you can

There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance.

 While it’s true that our muscles, joints, and bones change as we age, and are no longer as elastic or strong as they once were, and we may also experience more issues in the vestibular system, or may be taking medications which affect balance, it doesn’t mean we have to blindly believe that our balance is only going to get worse.

I believe that if we have regular doctor’s checkups, stay active and mindful, have good posture, and continue to challenge our balance, we can maintain and even improve balance. I have seen improvements in balance firsthand with regular practice in my balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.

In this workshop, we’ll:

  • Evaluate our balance using a timed exercise.
  • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
  • Get in touch with our feet, the foundations of balance.
  • Learn new postural habits: good alignment means stability.
  • Stretch and strengthen muscles used for balance.
  • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
  • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
  • Explore the “edge” of our balance ability.
  • Celebrate our victories no matter how small by supporting and encouraging each other!

Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 20. This is a donation-based offering, so please feel free to pay what you can. Suggested donation is $20, but if you have limited funds, don’t let that stop you from attending for free.

EMAIL OR CALL TO HOLD YOUR SPOT!

info@teamsunwellness.com / 917.837.2014

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

Student Spotlight: Carol

We feel really strongly that yoga is for everybody, and yet the images of people doing yoga don’t tend to represent our own bodies or those we teach. So we decided to start a new blog series highlighting our own students, in an effort to shine light on regular people doing yoga and what that might look like. Plus, we wanted to learn more about our wonderful students outside of the classroom! Our first spotlight is on Carol, who was kind enough to come into our home so that we could get to know her a little better. Carol is so motivated and consistent in her practice, she inspires all of us to show up!

C is for Carol and Consistency

  • Name: Carol
  • Age: 68
  • How Long Practicing Yoga: 4 years consistently, 20 years sporadically
  • Favorite Pose: So many feel good!
  • Most Challenging Pose: Boat Pose
  • Sun Sign: Pisces
  • Pets: 2 cats, Diva and Misty
  • Favorite Sweet Treat: Dried Fruit
Carol holds her plank pose for 2 minutes every day!

I first met Carol L. in the fall of 2017 while teaching a Hatha Yoga series run by the Wallingford-Swarthmore Community Classes organization. Since then, she has attended roughly 115 yoga classes with me and a few workshops!!

“Compared to most other exercises, yoga is the best for allowing you to move at your own pace and accepting your limitations. It gives the best benefits without stressing joints and muscles. And it helps with self acceptance.”

-Carol L.

Carol gets to the mat about 5 hours a week and on top of that, logs a lot of miles on her treadmill for cardio.

“Yoga just makes me happy. Even thinking about doing yoga makes me happy. I’m more flexible, stronger and my balance has improved. I also have reduced much of my stiffness and back pain. I experience sciatica much less often, and when it does come on, it lasts a much shorter time.   My balance has improved.

-Carol L.

See you soon on the mat, Carol! Stay tuned for more Student Spotlights!

Six Weeks of Summer Yoga in Swarthmore!

There’s a new way to practice yoga – with even more flexibility in our class attendance. Sign up for 3, 6, or 12 classes and attend whichever classes work best for your summer schedule. Stay mindful and strong throughout the summer months as we move our group classes to Swarthmore United Methodist Church, right in downtown Swarthmore. Classes start July 16th and go until August 22nd.

Attend whichever classes work best for your summer calendar! All levels welcome; blocks and straps are provided. Please bring your own mat.

Gentle Yoga Tuesdays 9:00-10:00am “Gentle” refers to an attitude of taking exquisite care of ourselves in each moment throughout our classes. We’ll explore a variety of reclining, seated and standing postures and the transitions between those poses, adapted to your level. 6 sessions from July 16th-Aug 20th.

Gentle Yoga Thursdays *10:00-11:00am* New later time for sleepyheads! “Gentle” refers to an attitude of taking exquisite care of ourselves in each moment throughout our classes. We’ll explore a variety of reclining, seated and standing postures and the transitions between those poses, adapted to your level. 6 sessions from July 18th-Aug 22nd.

Hatha Yoga Thursdays 6:00-7:00pm Unwind with this gentle but challenging ancient form of exercise. Learn basic yoga asanas or postures to improve strength, balance, and flexibility while focusing on the thread of the breath that “yokes” the mind and body together. 6 sessions from July 18th-Aug 22nd.

All classes meet at Swarthmore United Methodist Church in the air conditioning. The church is right next door to the public library and borough hall – 129 Park Avenue.  Metered parking can be found right out front and in the Borough Hall lot next door, and there is free street parking nearby.

Payment Options: 3 classes for $42, 6 classes for $75, 12 classes for $120.

  • Pay through PayPal or credit card (buttons below):
  • Checks: Ann MacMullan / 1809 S. Bancroft St. Philadelphia, PA 19145
  • I also accept and prefer Venmo (User: @Ann-MacMullan)

3 Summer Yoga Classes

Attend 3 of any of the scheduled yoga classes meeting at Swarthmore United Methodist Church.

$42.00

6 Summer Yoga Classes

Attend 6 of any of the scheduled yoga classes meeting at Swarthmore United Methodist Church

$75.00

12 Summer Yoga Classes

Attend 12 of any of the scheduled yoga classes meeting at Swarthmore United Methodist Church.

$120.00

About the Instructor: Ann MacMullan Jeans, a native of Swarthmore, is a certified yoga instructor (EYT-200) and teaches in the Philadelphia area with her company Team Sun Wellness. Ann believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance. For more information, email Ann at info@teamsunwellness.com.

“I have been a grateful student in Ann’s yoga classes for a couple of years. As an older yoga practitioner who has worked with other teachers in the past, I have especially appreciated her non-judgmental and very encouraging approach. Her classes offer increasing challenges for students to stretch their bodies and their repertoire of yoga poses, but always in a compassionate, supportive, and peaceful atmosphere. In addition, her subtle humor and intention to connect personally with her students makes practicing yoga just plain fun. As Ann expands her teaching opportunities, I hope to follow her for as long as I can move my body!” -Judy S.

Intro to Yoga with Team Sun Wellness

We are so excited to announce a new yoga class we’ll be teaching together in our South Philly neighborhood – Intro to Yoga at DiSilvestro Playground! Meets the first 4 Saturdays in June from 10:30-11:30am. Price is $45, which includes a yoga mat! Or drop in to one Saturday for $15, mat not included.

For the first four Saturdays in June (1st, 8th, 15th, and 22nd) join Team Sun Wellness at DiSilvestro Playground’s indoor space for 4 gentle one-hour yoga sessions aimed at beginners, but open to all levels. During our sessions, we’ll explore a variety of reclining, seated, and standing postures and the transitions between these poses – adapted to your level. Our accessible sequences are designed to create balance between mind and body by connecting the movement with breath. Blocks and straps provided to help safely attain or deepen poses. Class size limited to 25.

Registration is being handled through Disilvestro (1701 S. 15th St Philadelphia, PA) and all the information can be found here: REGISTRATION FOR INTRO TO YOGA WITH TSW

About the Instructors: Ann and Brian formed Team Sun Wellness in 2015, joining forces to help people of all ages and walks of life take care of themselves through mindful movement and focused breathing. Both certified yoga instructors, Ann and Brian are passionate about bringing the principles of yoga – physical postures, meditation, and breathing – to populations outside the typical yoga studio space. We offer affordable classes in community and private settings where participants can feel supported while safely finding their own practice…and we have fun while doing it!

Balance 101 Workshop

Saturday May 11th: Join us for a fun workshop all about balance! Explore new ways to assess and improve your balance. 9:30-11am / Wallingford Presbyterian Church.

Learn how our vision, inner ear, and the strength of muscles and joints all work together to help us balance. Improve your sense of balance through fun exercises while creating good balance habits that can be incorporated into everyday situations. In this workshop, we’ll:

  • Evaluate our balance using a timed exercise.
  • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
  • Get in touch with our feet, the foundations of balance.
  • Learn new postural habits: good alignment means stability.
  • Stretch and strengthen muscles used for balance.
  • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
  • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
  • Explore the “edge” of our balance ability.
  • Celebrate our victories no matter how small by supporting and encouraging each other!

Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 30.

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

Balance 101 Workshop

Saturday May 11th 9:30-11:00am / Wallingford Presbyterian Church

$25.00

Mindfulness Meditation Workshop

Saturday May 4th: Drop into the freshness of the present moment! Learn a variety of meditation tools to relieve stress and find calm in your everyday routine. 9:30-10:30am / Wallingford Presbyterian Church

“Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.”

Pema Chödrön

At the heart of mindfulness is the call to become more present in each moment. In our mindfulness workshop, we’ll utilize techniques learned through Penn Medicine’s Penn Program for Mindfulness, as well as teachings from Buddhist nun, Pema Chödrön. We’ll become more aware of breath, body, and patterns of thought through a variety of meditation exercises. Our goal is to fully experience each moment as it happens, and find peace and relaxation right in the middle of the most chaotic moment – so that we may better navigate the joys and challenges of being human on a daily basis.

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”

Jon Kabat-Zinn

Bring your own coffee or tea and cushion or blanket to sit on if needed. Chairs will also be provided. All ages welcome, and no experience is needed! Leave feeling more awake and alive, more able to manage stress and whatever arises.

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches in the Philadelphia area with her company Team Sun Wellness. Ann believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance. Ann has completed the foundational 8-week program at Penn Medicine’s Penn Program for Mindfulness, and regularly practices yoga and meditation.

Mindfulness Meditation Workshop

Saturday May 4th 9:30-10:30am Wallingford Presbyterian Church / Fellowship hall

$15.00