top of page

VIRTUAL MBSR SESSIONS

The UCSD Center for Mindfulness, Sanford Institute for Empathy and Compassion, and the Compassion Institute offer daily live mindfulness and compassion sessions with skilled teachers. They also provide extensive database of practice recordings.

7 SIMPLE WAYS
TO REDUCE ANXIETY

Avoid unnecessary news media. This includes social media and news sources. Get practical information as needed but be aware that it can quickly become a hamster wheel. You can jump on or off of it whenever you choose. Attention is not objective - placing attention on something magnifies it. Programing or activities that nurture enjoyable, calming, or curious engagement will enhance these qualities.

 

Make a gratitude list. Science consistently backs gratitude lists are the most effective daily tool to subjectively increase wellbeing. Place something to write on next to your bed and make a short list of things that you are grateful for today. If finding gratitude proves difficult, try listing things you don’t want taken away.

 

Move and walk regularly. Break from mental cycles of thinking, doing and/or judging by stepping outside. Getting in touch with your body is one of the best things you can do for physical as well as emotional regulation. You may try turning your walking experience into a practice of curious observation rather than adding it as something else you have to do.  If you cannot go outside or have limited space, try stretching in place or moving the shoulders, neck, and arms in a chair.

 

Try a meditation app. Calm and Headspace offer free trials. Insight Timer and Smiling Mind are completely free. If you can get in at least 10-minutes of any type of meditation per day, you will notice a cumulative difference. Remember: meditation has a dosing effect. What you put into it is what you get out of it. 

 

Find positive influences; avoid negative personalities. Try to put yourself in contact with people and sources who are able to express optimistic and positive viewpoints. If you live with a persistently negative personality, make an effort to reach out on a regular basis to one or more people who are more positive. It is important to acknowledge unpleasant thoughts and realities, just as it is equally important to hold positive possibilities and outcomes.

 

Notice when and where you feel safe. Our sense of safety can be abruptly uprooted. We can only regulate and wisely respond when we physically, emotionally, and psychologically safe. In a time when things are changing, it is important to notice when and where we feel safe. Notice what makes you feel safe and engage in that.

 

Negative and anxious thoughts are normal. To help, notice the thoughts when they are and are NOT there, put labels on them (i.e. worry, racing, reeling thoughts), and voice them with somebody or simply speak them aloud. Mindfulness around these states of mind is useful simply by become aware of the thoughts and their movement. Be curious and see if you are able to view them as clouds passing by.

Boho Style Bedroom

MINDFUL
AT
HOME

10 TIPS

1. Wake with the sun

There is no purer light than what we see when we open our eyes first thing in the morning.

2. Sit

Mindfulness without meditation is just a word.

3. Make your Bed

The state of your bed is the state of your head. Enfold your day in dignity.

4. Empty the hampers

Do the laundry without resentment or commentary and have an intimate encounter with the very fabric of life.

5. Wash your bowl

Rinse away self-importance and clean up your own mess. If you leave it undone, it will get sticky.

6. Set a timer

If you’re distracted by the weight of what’s undone, set a kitchen timer and, like a monk in a monastery, devote yourself wholeheartedly to the task at hand before the bell rings.

7. RAKE the LEAVES

Rake, weed, or sweep. You’ll never finish for good, but you’ll learn the point of pointlessness.

8. Eat when hungry

Align your inexhaustible desires with the one true appetite.

9. Let darkness come

Set a curfew on the internet and TV and discover the natural balance between daylight and darkness, work and rest.

10. Sleep when tired

Nothing more to it.

DOWNLOAD RESOURCES

Feel free to access and utilize any of these free resources

MINDFULNESS FOR SENIORS

Steps to get started specifically for seniors beginning meditation

bottom of page