How to Start Meditating Today Without Feeling Silly

how to start meditation today

You may have heard that meditation is the process of quieting one’s mind, concentrating on the breath, and reflecting on things that bring gratitude. How though, can one quiet their mind when they are reeling with a never-ending to-do list, endless family and work commitments, and bottled up anxiety and stress that feels like it will burst? While it may feel impossible to meditate through chaos, this relaxation technique can help you reduce tension and anxiety, helping you manage emotions and remain mindful. The trick, however, is to give yourself a chance to experience its benefits without being self-critical during your beginning experiments. Our feel-silly-free guide to meditation can help you relax and meditate so that you can smile and be happy. 

What is Meditation?

Meditation is a mindfulness technique that encourages and develops concentration, clarity, emotional positivity, and calmness.

The Benefits of Meditation

Meditation has been proven to help:

  • Reduce stress
  • Improve emotional wellbeing, positivity, and kindness
  • Control anxiety
  • Improve self-awareness
  • Reduce stress and anxiety-related physical pain symptoms
  • Improve attention span
  • Decrease blood pressure
  • Improve sleep

How to Meditate Without Feeling Silly

If you’ve heard about the positive benefits of meditation but have been hesitant to try it because you worry that you’ll do it wrong, or that you’ll feel silly sitting cross-legged, chanting, and thinking happy thoughts, forget what you think you know. First, understand that there is no wrong way to meditate. If you are spending time away from your desk and smartphone reflecting on yourself, your life, and focusing on your breathing, you are doing it right. These tips can help you refine your technique to maximize the benefits of meditation and mindfulness. 

  1. Find a comfortable place to sit quietly. It can be inside your home or outdoors, as long as it is an area that is distraction-free.
  2. Consciously think about your breathing. Feel the sensation of your breath going in through your nose and out through your mouth. Your belly and ribs should expand on each inhale and deflate during your exhales.
  3. Be aware of your body. As you sit and breathe, think about your fingers and toes and all your limbs. Relax your facial muscles, unclench your jaw, and feel the sensation of built-up stress releasing from your body.
  4. Let your mind wander. A mistake people make when meditating is feeling that they have to sit in a void of conscious thought. It’s okay to have focused thoughts when you meditate, as long as you acknowledge and release anything stressful. Try to focus on the sensation of your breath. If your mind needs to wander, think about things for which you are grateful, and cast anxiety-laden thoughts away.
  5. Build uptime. Start first by meditating just for two minutes. After a few sessions, increase the duration to five minutes. Continue expanding your time commitment until you reach a point where you feel you’ve achieved the positive benefits of meditation without losing focus or feeling bored.
  6. Just like anything else, meditation is a skill. Commit to practicing daily meditation every day for one month before you decide if it is a ritual that you can fit into your daily regiment (because it should).

All of us can benefit from mindfulness and relaxation. Give these techniques a try and be kind to yourself if you start to feel self-conscious or silly. With practice, you’ll experience valuable health and emotional wellness benefits of meditation, and will learn to rely on mindfulness techniques anytime life gets hard.

Nova Health to Host Blood Drive at Springfield Urgent Care Clinic

Nova Health Blood Drive

On Thursday, September 19, Nova Health will host a Blood Drive at its urgent care clinic, located at 445 Harlow Road, Springfield, from 10 a.m. to 4 p.m.  The goal of the blood drive is to support the nation’s current blood supply shortage and help bolster the regional supply of lifesaving blood, plasma, and platelets to help save lives in the community.

Bloodworks Northwest will support the event with its onsite bloodmobile. At approximately 40 feet long, the bloodmobile can accommodate about 50 donors throughout the course of an event.  Bloodworks Northwest is an independent, non-profit organization harnessing donor gifts to provide a safe, lifesaving blood supply to more than 90 Northwest hospitals.

Mix 94.5 FM will also support the Nova Health Blood Drive. Representatives from the station will be onsite at the Springfield clinic for two hours, helping to spread the word about the event and offering giveaways to participants. Nova Health will also donate a $250 Visa gift card to one lucky winner whose blood donation will help to save up to three lives.

The Constant High Demand and Low Supply of Blood in Our Nation

Every two seconds, someone in the U.S. needs blood. A single, one-pint blood donation can save up to three lives, as donations are used for surgeries, cancer treatment, chronic illnesses, and traumatic injuries. Whether a patient needs whole blood, red cells, platelets or plasma, their wellness, and possibly their life, depends on the generosity of a blood donor.

Despite the lifesaving need for blood in hospitals across our nation, only a small percentage of people donate blood annually. According to the American Association of Blood Banks:

  • Each year, about 6.8 million people in the U.S. donate blood.
  • 30% of all blood transfusions go to patients diagnosed with cancer or other blood diseases.
  • While 38% of the population are eligible to donate blood, only approximately 10% of the people donate blood on a regular basis.
  • Red blood cells must be used within 42 days (or less), and platelets must be used within just five days, meaning the need for donations represents a constant concern for healthcare organizations across the nation.

Together, we can help save lives in our hometown. Click here to find out if you are eligible to donate. Donors are invited to schedule a blood donation appointment. Walk-ins will also be welcomed throughout the event.

Josh Nicholson, PA-C Joins Nova Health

Josh Nicholson

Nova Health, a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, has announced the addition of Josh Nicholson, PA-C to its team of healthcare providers.

In 2018,  Nicholson graduated from Midwestern University, College of Health Sciences in Glendale Arizona where he earned a Master of Medical Science Degree in Physician Assistant Studies. Before joining the Nova Health team, he worked as a Physician Assistant at Stayton Family Practice in Stayton, OR.

Nicholson’s career in medicine was inspired by his deep-rooted desire to help others.

“After undergraduate school, I worked in an emergency department as a scribe and instantly found my love for medicine. It led me on a path toward becoming a physician assistant. Today, to be part of Nova Health, which has earned such an outstanding reputation for providing compassionate and collaborative care, is an opportunity I value greatly.”

Dr. Lyle Torguson, Nova Health Medical Director of Primary Care Services, says that Nicholson’s focus on empowering his patients to take an active role in their health is precisely the approach Nova Health aims to foster.

“At Nova Health, we believe in collaborative treatment plans and to listening to our patients and giving them time and space to ask questions. Josh shares this philosophy, which makes him an ideal addition to our team. Josh helps his patients to understand their health risk factors and treatment options, and build effective and sustainable care plans together. We are thrilled to welcome Josh to our growing team of exceptional caregivers.”

About Nova Health

Nova Health provides urgent care, primary care, physical therapy services, and musculoskeletal clinic services. Our focus is on providing the best patient care to patients in our communities. Established in 2008 with one clinic and nine employees, we have grown to 14 clinics within the Eugene, Springfield, Junction City, Veneta, Oakridge, Cottage Grove, Florence, Harrisburg and Roseburg, Oregon areas.

Miranda Barlow, DNP-FNP Joins Nova Health

Miranda Barlow

Nova Health, a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, has announced the addition of Miranda Barlow, DNP-FNP to its team of healthcare providers.

Barlow earned her Doctorate of Nursing degree from The University of Portland in Portland, Oregon in 2017. Before joining the Nova Health team, she worked at Milwaukie Convalescent Center in Milwaukie, Oregon, St. Charles Madras Health System in Madras, Oregon, Legacy Good Samaritan Medical Center in Portland, Oregon, and Applegate Valley Family Medicine in Grants Pass, Oregon.

Barlow was inspired to pursue a career in medicine at a young age after seeing her mother; also a nurse, treat villagers in need while on a tour of Indonesia.

“After seeing my mother do all she could for so many without access to essential medical care, I asked her what I could do to help,” recalls Barlow. “She replied that I could continue going to school, become a medical provider, and serve my fellow man. This is what I have done. I am thrilled that my career has now led me to become part of the Nova Health team.”

Dr. Lyle Torguson, Nova Health Medical Director of Primary Care Services, says that Barlow’s commitment to building collaborative, long-term care relationships with her patients makes her an ideal fit within the Nova Health community of caregivers.

“Miranda wants her patients to play an active role in their treatment plan development and management,” said Dr. Torguson. “Her relentless commitment to providing the highest quality care is exactly the type of mindset we want from our healthcare providers.”

About Nova Health

Nova Health provides urgent care, primary care, physical therapy services, and musculoskeletal clinic services. Our focus is on providing the best patient care to patients in our communities. Established in 2008 with one clinic and nine employees, we have grown to 14 clinics within the Eugene, Springfield, Junction City, Veneta, Oakridge, Cottage Grove, Florence, Harrisburg and Roseburg, Oregon areas.

Nova Health Florence Clinic to Offer Urgent Care Services and Complimentary Blood Pressure Checks Starting August 16

Nova Health Florence Free Blood Pressure Check

Florence, OR – August 8, 2019 – Nova Health (formerly Eugene Urgent Care), a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, will begin offering urgent care services at its Florence clinic starting August 16, 2019. The clinic, located at 4480 G N 101 Highway, currently provides primary care services. The addition of urgent care walk-ins and same-day appointments provides a convenient and comprehensive care solution for individuals and families in Florence and surrounding areas.

Also, starting August 16, the Florence clinic will accept walk-in, complimentary blood pressure checks during regular business hours. As part of a comprehensive care plan, all adults should receive a blood pressure check every two to three years, or as directed by their primary care physician.

By expanding its service offering, Nova Health’s Florence clinic will be better equipped to treat a broad spectrum of health care needs of Florence’s residents. According to clinic manager Brittany Elliott, the expanded urgent care offering is part of Nova Health’s commitment to be a trusted source of routine, preventive, and urgent care needs for the Florence community.

“Nova Health is committed to offering a full spectrum of affordable patient care services and access to the highest quality providers,” said Elliott. “Adding urgent care services as well as free blood pressure screenings to our clinic helps us meet our goal of delivering quality, affordable health care to everyone in the community.”

Initially, the clinic’s urgent care hours starting August 16 will be Friday through Monday from 8 a.m. to 6 p.m. In the Fall, the clinic’s urgent care hours will expand to seven days a week.

“Our patients are at the core of every decision we make,” said Elliott, “Which is why adding urgent care availability and complimentary blood pressure checks are the logical next steps in our patient services plan.”

Dr. Rachel Nosce Joins Nova Health’s Patterson Clinic

Rachel Nosce

Nova Health, a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, has announced the addition of Rachel Nosce, MD to its team of healthcare providers. Nosce will begin treating patients at Nova Health’s Patterson clinic, located at 598 E. 13th Avenue in Eugene, starting on July 15, 2019.

Dr. Nosce earned a Doctor of Medicine degree from the University of Pittsburgh School of Medicine in Pittsburgh, Pennsylvania, and completed her family medicine residency at the University of Wisconsin in Madison, Wisconsin. As a Nova Health physician focused on family medicine, Dr. Nosce brings expertise in a broad range of primary care disciplines, including adult and pediatric medicine, preventive care, and the treatment of ongoing chronic conditions. According to Nosce, she understands the essential value of developing personal, patient-physician relationships, and intends to bring this philosophy to her new position at Nova Health.

“What I love about practicing broad spectrum family medicine is that I get to know my patients throughout their entire lifespan, and earn the right to be a trusted advisor during times of health and illness for the entire family,” Said Dr. Nosce. “Joining Nova Health is the ideal next step in my career, thanks to its reputation for keeping patients at the center of its administrative and clinical focus.”

Dr. Lyle Torguson, Nova Health Medical Director of Primary Care Services, anticipates that Dr. Nosce’s future patients will appreciate her calm demeanor and commitment to remaining accessible and building collaborative treatment plans.

“At Nova Health, we understand that our patients expect their physician interactions to be more than transactional,” said Torguson. “They want to build long-term relationships with someone they can trust to care for them and their whole family. We are confident that we have found that style of medical treatment with Dr. Nosce. She is the perfect addition to our Patterson clinic.”

About Nova Health

Celebrating over ten years of serving patients throughout Lane County and Roseburg under the names Prime Care Partners, Eugene Urgent Care, Roseburg Urgent Care, and Atlas Physical Therapy we have established a new brand name and identity, Nova Health. Our look and name have changed, but one thing has been the same since the beginning: Our commitment to quality patient care and our commitment to each other. Nova Health is a medical company that provides urgent care, primary care, physical therapy services, and musculoskeletal clinic services in Lane and Douglas Counties. Our focus is providing high- quality patient care to the neighborhoods and communities we serve. Nova Health is a growing company that was established in 2008 with one clinic and nine employees and has grown to 14 clinics all within the Eugene, Springfield, Junction City, Veneta, Oakridge. Cottage Grove, Florence, and Roseburg areas. For more information, please visit novahealth.com.

Christy Hakala, PA-C Joins Nova Health’s Coburg Clinic

Christy Hakala

Nova Health, a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, has announced the addition of Christy Hakala, PA-C to its team of healthcare providers. Hakala will begin treating patients at Nova Health’s Coburg clinic, located at 1800 Coburg Road in Eugene, starting on July 15, 2019.

Hakala brings over 23 years of primary care experience and expertise to Nova Health. In her role as a certified physician assistant, Hakala is responsible for collaborating with other Nova Health physicians and care providers to provide quality and compassionate medical care to her patients. She helps to diagnose and treat illnesses, perform physical exams, and work with her patients on the creation and follow through of treatment plans to help improve symptoms associated with chronic conditions.

Christy says family inspired the inspiration to become a certified physician assistant.

“My mom was a nurse and taught at Lane Community College here in town,” said Hakala. “Her example made me very interested in medicine and in helping others. Today, I’m so grateful to be giving back to the same community, and to be part of the Nova Health team. The dedication and warmth of the entire Nova Health staff is inspiring and I am thrilled to be able to bring my experience and holistic approach to care to Nova Health’s patients.”

Dr. Lyle Torguson, Nova Health Medical Director of Primary Care Services, is pleased to expand the Coburg clinic care team strategically with a physician assistant who is personally attached to the community.

“We are a family at Nova Health,” said Torguson. “And our patients are an extension of that family. When Christy told us that she grew up here in Eugene and wanted to treat patients in her hometown, and we learned about her expertise and history of patient care excellence, we knew she was the perfect addition to our medical provider team.”

Hakala earned a Bachelor of Science Degree in Exercise and Sport Science from Linfield College in McMinnville, Oregon where she achieved Dean’s List honors. She then earned her Physician Assistant Certificate from Springfield College in Springfield, Massachusetts where she graduated magna cum laude.

Kristen Konig, FNP-BC, WHNP-C Joins Nova Health

kristen konig

Nova Health, a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, has announced the addition of Kristen Konig, FNP-BC, WHNP-C to its team of healthcare providers.

Konig, a Board Certified Family Nurse Practitioner and Certified Women’s Health Nurse Practitioner, earned both a Bachelor of Science and a Master of Science degree in nursing from the University of North Carolina at Chapel Hill. Before earning her degree, she gained experience as a Surgical and Trauma ICU Nurse.

“I was inspired to become a primary care provider after caring for patients in the ICU. I realized my passion was prevention and helping my patients to remain healthy so as not to require acute hospitalization. Now, I’m thrilled to join the Nova Health team and focus on providing family medical care. I look forward to building long-term relationships with my patients and being a part of their family’s wellness strategy.”

Konig has over five years of experience practicing in the Eugene and Springfield areas. Dr. Lyle Torguson, Nova Health Medical Director of Primary Care Services, says that Konig’s emphasis on wellness and prevention makes her an ideal part of the Nova Health team.

“Kristen aims to inspire an understanding and commitment to healthy lifestyles and preventative wellness with her patients,” said Dr. Torguson. “This philosophy perfectly aligns with our approach to care at Nova Health. We could not be more excited to have Kristen as part of our care team.”

About Nova Health

Nova Health provides urgent care, primary care, physical therapy services, and musculoskeletal clinic services. Our focus is on providing the best patient care to patients in our communities. Established in 2008 with one clinic and nine employees, we have grown to 14 clinics within the Eugene, Springfield, Junction City, Veneta, Oakridge, Cottage Grove, Florence, Harrisburg and Roseburg, Oregon areas.

Devon Schneider, FNP-BC, CLT Joins Nova Health’s Cottage Grove Clinic

Devon Schneider

Nova Health, a comprehensive provider of quality urgent care, primary care, physical therapy, and musculoskeletal services in Lane and Douglas Counties, has announced the addition of Devon Schneider, FNP-BC, CLT to its team of healthcare providers. Schneider will begin treating patients at Nova Health’s Cottage Grove clinic, located at 1445 N. Gateway Blvd, starting on July 15, 2019.

Schneider brings her passion for health and her compassion for care to her role as a family nurse practitioner certified by the American Nurses Credentialing Center (FNP-BC). After eight combined years working as an operating room nurse and surgical intensive care unit nurse at Rush University Medical Center in Chicago, IL, Schneider turned her focus to family medicine. Before joining Nova Health, she worked for four years as a family nurse practitioner at DCIPA in Roseburg, at Healing Spirit Integrative Health Center, and Planned Parenthood in Eugene.

Schneider is a certified lymphedema therapist (CLT) and maintains the skills and knowledge necessary to treat patients with lymphedema using Complete Decongestive Therapy (CDT) techniques. She is also is trained to offer her female patients experienced guidance in a variety of contraceptive methods, including intrauterine contraception and implants.

“As a health care provider who is passionate about family medicine, I could not be more excited to join the Nova Health team,” said Schneider. “I have long been familiar with Nova Health and its reputation for being an exceptional provider of medical care and an exceptional employer. I look forward to joining the Cottage Grove clinic team and getting to know my new patients.”

Dr. Lyle Torguson, Nova Health Medical Director of Primary Care Services, said that Schneider’s reputation and expertise are what made her a standout candidate.

“Devon brings over eight years of experience in family medicine to our Nova Health team,” said Torguson. “Her outstanding qualifications, diverse portfolio of experience, passion for patient care, and expertise in women’s’ health will make her an invaluable health care ally to our Cottage Grove patients.”

Schneider earned both a Bachelor of Science Degree in Nursing and a Master of Science Degree in Nursing from Rush University College Of Nursing in Chicago, IL.

Nova Health Offering $25 Sports Physicals Throughout August

Nova Health $25 Sports Physicals the entire month of August

It’s nearly back to school season, which means you’ve got lots to do to prepare your student-athlete for a new academic year and sports season. Your to-do list likely includes new sneakers and sports equipment, sign-ups for tryouts, and obtaining the required sports physical. To help busy parents send their student-athlete back to school and onto the field safely, throughout August Nova Health is offering $25 sports physicals at any of our clinic locations throughout Lane and Douglas Counties.

Affordable and Trusted Care

Depending on your insurance coverage, obtaining your school’s required sports physical may be costly, which is why Nova Health is offering appointments at only $25 to help ensure every student-athlete can receive an affordable physical with a trusted health care team. Even if you’re not already a Nova Health patient, you can still take advantage of this limited-time offer at any of our 14 clinic locations. Please note that students under 18 must have parental consent.

The Benefits of an Annual Sports Physical

Annual sports physicals ensure your child is healthy enough for athletic competition. During the exam, our health care team will perform an exam to identify potential health risks that may restrict or prohibit your son or daughter’s ability to safely participate in athletics. Such conditions may include a previous bone, joint, or muscle strain or sprain, a previous concussion, or a previously undiagnosed chronic health condition such as asthma or a bleeding disorder. Sports physicals also give you and your child a dedicated and safe setting to discuss health risk and concerns with our team before heading back to school and deciding what sports to pursue throughout the year.

Join Us for a Community Open House

To celebrate the final days of summer, we also invite all members of our community to attend our upcoming Community Open Houses at our Pleasant Hill location on Friday, August 2 and our Junction City location on Friday, August 6 from 2 to 6 p.m. Our events will offer free hot dogs, cotton candy, games, and your chance to win a ticket to the Oregon Jamboree or a two-night stay at Shilo Inn.
Our $25 sports physical appointments are filling up. Schedule your appointment, or walk-in to any of our urgent care centers today and start your new school year and sports season off safely.