1. Take the Next Step: Your Journey Continues
Janice Singles, Psy.D., Distinguished Psychologist

2. Tonight… Resources at UW-Health Community Resources
Resources On-the-Go

4. 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

5. Meditation and Mindfulness-Based Stress Reduction Program (MBSR)
Benefits for meditation and mindfulness are clear for both health and well-being

6. Minute of Mindfulness

7. 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

8. take a class
join a meditation group
Read and practice on your own

9. UW-Health MBSR Program: http://www. uwhealth
Free informational session Mindfulness Based Stress Reduction Mindfulness for Middle Schoolers Mindfulness Immersion for Teens Mindfulness Graduate Courses Integrative Medicine Mindfulness Retreats

10. Resources at UW-Health
Psychiatry:
Mindfulness-based Group Therapy for Depression
Mindfulness-based Group Therapy for Anxiety

11. tergar.org/communities-and-practice-groups
Community Meditation
madison.shambhala.org
Madisonmeditation.org
snowflower.org
tergar.org/communities-and-practice-groups

12. Meditation books

13. 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

14. Audios on Meditation at UW
Look under the categories:
Mindfulness
Mindfulness for Health

15. Let’s take a break

16. Digestive Health Center Website
15 minute recording for stress management and relaxation Stress makes symptoms worse, especially GI symptoms

17. UW-Health Integrative Medicine http://www. uwhealth
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/Self- Hypnosis
And others

18. Resources On-the-Go Websites: Mindful.org Centerformindfullearning.org
Freemindfulness.org
.html
guided-meditations.html

19. Resources On-the-Go There’s an App for that! Headspace
Stop, Breathe & Think
Calm
Meditation Helper
Mindfulness Bell
Breathe2Relax

20. 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)

21. Coping with Pain: Call 608 890-6464
UW East Clinic
UW Research Park Clinic
Mind Body Skills Group
Headache Group
Lifestyles Groups
Pain Management and Coping group
Meditation and Pain
Positive Emotions & Pain
Cognitive Behavioral Tx
Pacing Skills
Self Compassion

22. Digestive Health Center
Mind Body Skills for
GI problems:
5 sessions beginning this summer, Thursdays
4 – 5:30 p.m.

23. IBS Treatment Group Combining proven methods
Cognitive Behavioral Intervention
Hypnosis
8 sessions over 3 months
Sign-up for more information

24. 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.

25. 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.

26. 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

27. 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

29. Questions & Discussion