Take the Next Step: Your Journey Continues

Take the Next Step: Your Journey Continues

Take the Next Step: Your Journey Continues Janice Singles, Psy.D., Distinguished Psychologist Tonight Resources at UW-Health

Community Resources Resources On-the-Go Mindfulness a mental state

achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations Meditation and Mindfulness-Based

Stress Reduction Program (MBSR) Benefits for meditation and mindfulness are clear for both health and well-being Minute of Mindfulness The Human Mind

Wanders frequently, regardless of activity A wandering mind is a less happy mind Thoughts are more predictive of

happiness than what we are doing. Killingsworth & Gilbert (2010) Science take a class join a meditation group Read and practice on your own UW-Health MBSR Program: http://www.uwhealth.org/alternativemedicine/mindfulness-based-stressreduction/ Free informational session

Mindfulness Based Stress Reduction Mindfulness for Middle Schoolers Mindfulness Immersion for Teens Mindfulness Graduate Courses Integrative Medicine Mindfulness Retreats Resources at UW-Health

Psychiatry: http://www.psychiatry.wisc.edu/ uwpMindfulness.html Mindfulness-based Group Therapy for Depression Mindfulness-based Group Therapy for Anxiety Click icon to add picture

Community Meditation madison.shambhala.org Madisonmeditation.org snowflower.org tergar.org/communities-and-practice-groups Meditation books Other Meditation books Coming to Our Senses by Jon Kabat-Zinn, PhD Everyday Blessings by Myla and Jon Kabat-Zinn

Full Catastrophe Living by Jon Kabat-Zinn, PhD Meditation for Beginners by Jack Kornfield Mindfulness in Plain English by Bhante Gunaratana Peace is Every Step by Thich Nhat Hahn Radical Acceptance by Tara Brach Real Happiness by Sharon Salzberg Audios on Meditation at UW

http:// www.fammed.wisc.edu/o ur-department/media/min dfulness Look under the categories: Mindfulness Mindfulness for Health

Lets take a break Digestive Health Center Website 15 minute recording for stress management and relaxation Stress makes symptoms worse, especially GI

symptoms UW-Health Integrative Medicine http://www.uwhealth.org/alternative-medicine/integrative-medicine-patientresources Modules to help with common health concerns:

Depression GERD Grief Irritable Bowel Syndrome Meditation And many more! Videos by experts:

Mindfulness Eating for Your Health Visualizations/SelfHypnosis And others Resources On-the-Go Websites:

Mindful.org Centerformindfullearning.org Freemindfulness.org http://marc.ucla.edu/body.cfm?id=22 http:// palousemindfulness.com/selfguidedMBSR.ht ml http://www.tarabrach.com/audioarchivesguided-meditations.html Resources On-the-Go

Theres an App for that! Headspace Stop, Breathe & Think Calm Meditation Helper Mindfulness Bell Breathe2Relax Other UW Resources

Change One Thing: A Group for Diabetes Self-Care

Creative Coping with Chronic Illness Mindfulness and Chronic Illness Contact Dr. Heidi Beckman, Ph.D. at (608) 263-8060 Coping with Pain: Call 608 890-6464 UW EAST CLINIC

Mind Body Skills Group Headache Group Lifestyles Groups UW RESEARCH PARK CLINIC Pain Management and Coping group

Meditation and Pain Positive Emotions & Pain Cognitive Behavioral Tx Pacing Skills Self Compassion Digestive Health Center

Mind Body Skills for GI problems: 5 sessions beginning this summer, Thursdays 4 5:30 p.m. IBS Treatment Group

Combining proven methods Cognitive Behavioral Intervention Hypnosis 8 sessions over 3 months Sign-up for more

information Bringing Mindfulness into your life: even in little ways Take 2 bites mindfully. For the first two bites of any meal or

snack you eat, notice the sensory experiences of the texture, taste, sound, smell and appearance of the food. Just one breath

Notice what just one breath feels like. Feel the sensations of one breath flowing into and out from your body. Notice the sensations in your nostrils, your shoulders, your rib

cage, your belly etc. Take a break Give your brain a break. Choose to not fill up every tiny moment in the day with activity. Try just breathing,

looking at nature or just being present Do one action mindfully Take an activity and just apply mindfulness to it, e.g., washing a

dish, taking out the garbage, brushing your teeth, etc. Pay attention to the sensations of the experience Questions & Discussion

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