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To de-stress, try meditation and mindfulness

Learn the difference between the two and join Regence’s 21-day mindfulness challenge.

We’re all looking for ways to manage stress and reduce negative emotions. Mediation and mindfulness can help.

There is no right or wrong way to practice meditation and mindfulness. Both come in many styles, and there can be overlap. Curious to understand the difference? Here are some basics:

Meditation is usually practiced for a specific amount of time, typically while seated in an upright position. It may involve being aware of “no-thing,” having a calm, quiet mind, or focusing on a repeated mantra such as “So Hum.”

Try this:

  • Inhale slowly and deeply, silently say to yourself “So.”
  • Exhale slowly and deeply, silently say to yourself “Hum.”
  • Repeat for 30 seconds, 5 minutes, or whatever amount of time you have.

Mindfulness can be applied to all situations — while sitting, walking, eating, driving or any other routine activity — throughout your day and for any length of time.

Mindfulness is being aware of “some-thing,” having an observant mind and being fully present in the moment.

Try this:

  • Take a walk and identify what you hear, see and smell. Feel the texture of a leaf and the breeze on your skin.
  • While you get dressed, notice how the clothes feel on your body, the fresh scent and the colors.
  • Practice mindful meditation by sitting quietly and noticing the expansion of your chest and belly as you breathe.

Yoga Nidra is a mindfulness approach practiced lying down and using guided meditation.

Regence is holding a “Make Your Day Mindful” challenge starting May 8. Join this 21-day challenge through Regence Empower and start the habit of being mindful, however it best suits you.

Log into regence.com to register for the “Make Your Day Mindful “challenge.

  • Scroll down to the compass heart icon, and click Regence Empower.
  • Open the main menu and click on the Challenge page.
  • Find Make Your Day Mindful platform challenge and click join.

You can also join the challenge on the Regence Empower smartphone app.

If you have questions, contact Regence at (888) 344-8235. You can also email Asante Benefits, call (541) 789-4551 or submit a case in the Ask HR section of myHR. Find more wellness tips, tools and sources on the Asante Wellness Page.

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2 Comments. Leave new

  • DeeDee Genaw
    April 21, 2022 8:54 am

    If enrolled in this challenge does it give you a credit on your HSA/FSA Account at completion of the challenge?

    • Hello,

      Thank you for the comment on this.

      No, completing this challenge will not earn a wellness incentive as part of the 2022 Healthy Living Incentive Program. Activities that are part of that program are completing an age-appropriate preventive exam, completing an Interactive Program on Regence Empower, and completing a Personalized Wellness Plan with an Asante health coach.

      You can find information about the program in the 2022 Asante Benefits Enrollment Guide, which can be found at www.asante.org/employee-benefits.

      Please let us know if you have additional questions.

      Asante Human Resources
      (541) 789-4551 (Benefits Helpline)
      [email protected]


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