Resources: Practice and Proof
Kristin Neff: Overcoming Objections to Self-Compassion
The world's leading researcher of self-compassion and founder of the Mindful Self-Compassion program considers--and rebuts--some of the main objections to treating yourself with kindness. (Greater Good Science Center)
Habit Loops, Dr Jud Brewer
Simple explanation of how habits are formed. There are 3 parts to creating a habit: Trigger, Behavior, Reward. The trigger is a stressor, like feeling lonely, the behavior might be getting a bag of chips or smoking, and the reward is a bit of relief from feeling lonely. Awareness is the first step towards potential change.
Mindful Meditation and the Brain, Shauna Shapiro, PhD
Psychologist, researcher, and mindfulness teacher Shauna Shapiro talks about the encouraging research behind meditation and its potential to change the makeup of our brains and our level of happiness.
POP Stress Now with Terre Passero
Take time to POP: Pause, Observe, Proceed. Calm the nervous system and cultivate strength in the brain and body. Learn to manage stress in the face of change and uncertainty that comes with everyday life.
Mountain Meditation Practice with Terre Passero
Cultivate inner stability and strength in the face of change and uncertainty that comes with everyday life. Particularly potent for those who like imagery. This guided Mountain Meditation is based on the practice taught by Jon Kabat-Zinn, which I learned in my training as Certified Mindfulness-Based Stress Reduction Instructor.
Conscious Breathing Practice
Did you know that we breath anywhere from 17,000 - 30,000 times a day? Are you counting? No, neither am I. We can use the breath to develop focus and attention as well as to activate the relaxation response. Try it and see for yourself.
Practice: A Mindful Minute
A few conscious breaths impacts your nervous system, triggering the relaxation response. Take a minute, pause.
Practice: 5-Minute Mindful Breathing Practice
Take a pause in your day. Try this simple 5-minute practice. Noticing the breath as it moves in and out of the body.
Practice: Loving Kindness Meditation
Cultivate kindness towards yourself and others with this 10-minute practice. A regular practice of developing an attitude of compassion and kindness boosts the brain's centers for positive feeling.
Guided Practice: Mindful Pause with Sounds
Try a mindful pause in which your attention is on sounds in your immediate environment. Noticing sounds come and go. Cultivating awareness through the sense of sound. (4 min)
Guided Practice: Mindful Pause with Breath
Sure, we breathe all day, but do we notice the life-giving breath entering and leaving our body? Pause, connect, and calm the nervous system by resting your attention on your breath. (4 min)
How stress affects your brain
Stress isn’t always a bad thing; it can be handy for a burst of extra energy and focus, like when you’re playing a competitive sport or have to speak in public. But when it’s continuous, it actually begins to change your brain. (4 min)
Lecture about the Science on Mindfulness
Dr. Ron Siegel, Assistant Professor of Psychology at Harvard Medical School, gives a talk at Google about science that supports mindfulness and its relationship with anxiety, depression, and other everyday problems. (1 hr, 5 min)
How Meditation Can Reshape Our Brains, Dr. Sara Lazar
Dr. Sara Lazar, Harvard Medical School talks about her mindfulness research. Brain scans showed that parts of the brain actually changed size in people who meditated. Regions that impact focus, emotion regulation, strengthen memory, foster decision making, increase empathy and compassion changed in size. (8 min)
Recommended Articles & Audio
Simply Scientific Way to Get Rid of Stress (Humming)
— Wanda Thibodeaux, Inc.
Why your constant state of busyness is bad for your health
— Jacqueline Carter and Rasmus Hougaard, Fast Company
Wandering mind not a happy mind
— Steve Bradt, The Harvard Gazette
Mindfulness in the Workplace: 3 Benefits for Every Organization
— from ADP.com
10 Breathing Techniques
— Healthline
How the Body Scan Meditation Practice Reduces Biological Stress (Jan 2020)
— Grace Bullock, PhD, mindful magazine
Take a breath: How the simple act of meditative breathing helps us cope
— CNN Health
Jon Kabat-Zinn: Defining Mindfulness
— mindful magazine
Harvard Neuroscientist: Meditation not only reduces stress, here's how it changes your brain
— Washington Post
How Your Body Reacts to Stress
— Smithsonian.com
What Happens in the Brain During Sleep?
— Scientific American
How Mindfulness Beats Job Stress and Burnout
— mindful magazine
3 Science-Based Benefits of Mindfulness
— Daniel Goleman
Chronic Stress Puts Your Health at Risk
— Mayo Health Clinic
Why Google, Target, and General Mills are Investing in Mindfulness
—Harvard Business Review
Understanding the Stress Response
—Harvard Health Publications
The Benefits of Mindfulness
—Harvard Medical School
Stress in the Workplace: Meeting the Challenge
—Health Advocate, Inc.
Stress at Work is Bunk for Business
—Forbes
Mindfulness and Meditation
Fabulous podcast about developing emotional intelligence and stress management with mindfulness practice, beginning with kids. Research, programs, and practicality with Dan Goleman and Fiona Jensen