Resources on Meditation and Mindfulness
Here is our growing list of resources to support your wellbeing in your working, parenting, relating, and living. You'll notice we have FSAP's own "Quick Tips" and "in home" videos, other Georgetown University resources, and also outside resources. We will be adding to this list. If you have a resource you would like to add, please email Lisa.
FSAP
Listen to a 15-minute relaxation audio
FSAP Videos
Quick tips and practices for cultivating a bit of peace, balance, and happiness in a few minutes...right at your desk.
Coming soon:
Got Stress? Get Grounded!
Lunchtime Relaxation
The 5 Minute Breather
FSAP Quick Tips
Tips to take with you. Find simple ways of bringing mindfulness into your everyday life. Read them, print them out, share them, practice them. And discover a sense of calm, connection, and peace within you and in your relationships.
Coming soon:
The "If Only" Myth
An Attitude of Gratitude
Georgetown University
GU Wellness
GUWellness: Mind, Body, Soul
is a university-wide initiative to provide Georgetown University faculty, AAP and staff with tools, resources and support to achieve their own wellness goals. Check out their site for wellness programs, tips and resources
Outside Resources
Compassion and Lovingkindness
Video: Kindness Boomerang . A sweet video Lisa often uses in her workshops to show how just one act of kindness creates a whole chain of kindness events and see how it comes back around.
Self-compassion. Check out the short videos, book, guided videos and information on self-compassion all on Dr. Kristen Neff's website.
Website: http://self-compassion.org/
Book: Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind, Neff, K.; William Morrow, 2011
Video: Self-compassion Part 1. Start here with the first video on self-compassion. See the website for more.
Mindful self-compassion. Christopher Germer, PhD. Dr. Germer has an incredible list of resources and links on his website. Look at the books, articles, meditation centers, teachers, recordings on meditation, compassion, and mindfulness. He has also written several books and offers workshops around the world.
Website: http://www.mindfulselfcompassion.org/
Book: The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, Germer, C., Guilford Press, 2009
Videos: Download free mindful and self-compassion meditations and find the step-by-step instructions on the self-compassion meditations
Mindfulness and Meditation
Video: walking meditation with Thich Nhat Hanh. Feel a sense of calm within you just watching Thich Nhat Hanh instruct how to go about doing a walking meditation. Then practice yourself!
Video: A video on the centrality of compassion in human life by the Dalai Lama at Stanford University.
Audio Meditations: UCLA's Mindful Awareness Research Center. These short meditations are great to do during your lunch time!
Insight Meditation: From the Founder of the Insight Meditation Community of Washington DC, check out these talks and videos on various topics related to meditation, mindfulness, and compassion. There are both longer talks and shorter videos. Where to start? Scroll down on the site to see her short video on "The Sacred Pause."
Video Library: http://www.tarabrach.com/video/
Videos: Introduction to Mindfulness: The Four-Part Series
Audio meditations and talks: Here you'll find guided meditations (about 20 minutes long) and longer talks on topics of happiness, wellbeing and meditation. Perfect for a lunch break or to download and listen to on your commute!
Local Resource: The Insight Meditation Community of Washington DC offers weekly guided meditations and talks every Wednesday in Bethesda, MD, 7:30-9 p.m.
Online Retreat: Three-minute Catholic retreats, Loyola Press. Check out these three-minute retreats you can do right at your desk. Cultivate a sacred pause in your day for reflection and renewal.
Mindfulness, meditation, and happiness. From the Greater Good Society at Berkeley, find a whole host of videos, podcasts, and articles on happiness, compassion, and meditation for home and work.
Website: www.greatergood.berkeley.edu
Podcasts: From The Greater Good Science Center at Berkeley, Host Michael Bergeisen interviews leading researchers and thinkers on the roots of compassion, happiness, morality, and more.
Videos: Here are several videos on the science of a meaningful life. Check out well-known teachers and researchers who share their experiences, insights, and research about such qualities as trust, gratitude, compassion, and forgiveness.
Mindfulness in Everyday Life. From Mindfulness.org, find a series of articles filled with helpful strategies for bringing mindfulness into your day.
Website: www.mindful.org
Articles: How to get started with mindfulness. A great series of articles on the basics of mindfulness and meditation from the website
Series of Articles: Meditation in action. From Mindful.org, here you'll find several great articles on taking meditation into our everyday lives. There are quite a few articles to check out. Here are a few to get you started:
Article: Bring mindfulness to email!
Article: Remembering what is most important as you go about your day
Article: Practicing mindfulness at home
Article: Creating a mini mindful pause in your day
Article: Seven ways meditation can save your life
Mindful Eating. The Center for Mindful Eating offers several resources on mindful eating: audio workshops, articles, recommended reading, workshops, and trainings.
Parenting
Article: 17 Tips for Parenting with Compassion: Alternatives to Time-out, by Lisa McCrohan.
Video: Newborn's first bath. The power of tenderness.Watch as this nurse so tenderly and with total presence bathes this newborn. Watch how the newborn responds and settles into quietude. This is a reminder of how we are to regard our children and every living being.
Jane Nelsen and Positive Discipline. Jane has written many books on positive discipline filled with practical tips to your parenting challenges from birth to teens. Positive Discipline is all about connection before correction.
Website: http://www.positivediscipline.com/.
Blog: very useful and provides specific tips for particular situations. http://blog.positivediscipline.com/.
Video: The Five Criteria of Positive Discipline. Understand what the positive discipline approach is.
Video: a TV interview with Dr. Nelsen. In this video, Dr. Nelsen gives four great non-punitive ways to address specific parenting challenges.
Relationships
Articles. Again, from Mindful.org., here are some great articles on mindfulness and relationships.
Article: managing anger
Article: cultivating deep listening in our relationships and how it begins first with listening to ourselves.
Article: Working with strong emotions
Relaxation and Yoga
Audio: Guided Relaxation, Himalayan Institute, Sandra Anderson. A six-minute guided relaxation meditation to be done in shavasana (corpse pose, lying down). Roll out your yoga mat at your desk, and relax!
CD: Guided Yoga Relaxations, Himalayan Institute, by Rolf Sovik, PsyD
Here are four relaxation and breathing methods to help you soothe anxiety, improve sleep, and reduce stressful thoughts and emotions. In less than fifteen minutes, you?ll feel rested, renewed, and on your way to a brighter day. You can also find this on audible.com in order to use it on your smart phone.
Video: Diaphragmatic Breathing. Ever wonder what's happening anatomically when you breathe? View a short animated video that shows the anatomy of diaphragmatic breathing, the primary muscle used in breathing.
Research and Neuroscience
Book: The Emotional Life of Your Brain, Richard Davidson and Sharon Begley. published by Penguin in March, 2012. Davidson is a pioneer in contemplative neuroscience, affective neuroscience and neuroplasticity. Begley is the senior health & science correspondent at Reuters.
Video: Dr. Dan Siegel presents a hand model of the brain. Learn what happens when we flip our lids and what we can do to get back online and teach our children to do the same. Lisa uses this hand model in her work with clients and in her workshops to explain how we emotionally react and how we can learn to effectively respond in our everyday lives as parents.
Article: Meditation reduces sense of loneliness
Stanford University: The Center for Compassion and Altruism Research and Education. Find what current research is being conducted and what the research has found about compassion and altruism. Find videos to inspire and uplift you.
Website http://ccare.stanford.edu/
Articles: Research studies on compassion and altruism
Articles: Current Research.
Video: Science of self-compassion.
Video: Scientific Evidence of how meditation can help.
Article: How Meditation May Change the Brain, Sindya N. Bhanoo, New York Times, Jan. 28, 2011
Articles: If you want more "brain news" about the latest research on meditation here you go!
Articles: And more research! Collected by Rick Hanson.
Article: Spine Tuning: Finding physical evidence of how practice rewires the brain, Ferris Jabr, Scientific American, April 16, 2012.
