Institute for Meditation and Psychotherapy: www.meditationandpsychotherapy.org
The Back Sense program for treating chronic back pain: www.backsense.org
Mindfulness-Based Stress Reduction: www.umassmed.edu/cfm
Dialectical Behavior Therapy: www.behavioraltech.com
Acceptance and Commitment Therapy: www.acceptanceandcommitmenttherapy.com
Mindfullness and Acceptance Special Interest Group of the Association for the Advancement of Behavior Therapy: www.listservekent.edu/archives/mindfulness/html
Back Sense: A Revolutionary Approach to Halting the Cycle of Back Pain, By Siegel, R.D. & Urdang, M & Johnson, J.
Breath by Breath: The Liberating Practice of Insight Meditation, By Rosenberg, J.
Breath Sweeps Mind: A first guide to meditation practice, By Smith J.
Full Catastrophe Living, Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness, By Jon Kabat-Zinn, Phd.
Heal Thy Self: Lessons on Mindfulness in Meditation, By Santorelli, S.
Insight Meditation: The practice of Freedom, By J. Goldstein
Mindfulness in Plain English, By Guanaratana. B.
Sensational Meditation for Children Child-Friendly Meditation Techniques based on the Five Senses, By Vallely, S.W.
Seeking the Heart of Wisdom, By Goldstein, J. & Kornfield.J.
The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness, By Williams, M. & Teasdale, J, Segal, Z & Kabat-Zinn, J.
The Miracle of Mindfulness, By Hahn, T. N.
Timeshifting, Creating More Time to Enjoy Your Life, By Rechtschaffen, S. M.D.
Wherever You Go, There You Are, By Jon Kabat Zinn
A New Successful Approach to Help Alleviate Stress
Following extensive research in a hospitable day care recovery room and advice from the Stress Management Society the Calmer by Nature DVD was made using magical nature footage captured over 6 years and from 1000s of hours of patiently waiting in the wild to capture Nature’s special moments. See a 3 minute demo at www.calmerbynature.com
Principles of Mindfulness:
• Mindfulness is deliberately paying attention, non-judgmentally.
• Mindfulness encompasses both internal processes and external environments.
• Mindfulness is being aware of what is present for you mentally, emotionally and physically in each moment.
• With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
• Mindfulness promotes balance, choice, wisdom and acceptance of “what is”.
Mindful Eating is:
• Allowing yourself to become aware of the positive and nurturing
opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
• Acknowledging responses to food (likes, neutral or dislikes) without judgment.
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.
Someone Who Eats Mindfully:
• Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food.
• Accepts that his/her eating experiences are unique.
• Is an individual who by choice, directs his/her awareness to all aspects of food and eating on a moment-by-moment basis.
• Is an individual who looks at the immediate choices and direct experiences associated with food and eating: not to the distant health outcome of that choice.
• Is aware of and reflects on the effects caused by unmindful eating.
• Experiences insight about how he/she can act to achieve specific health goals as he/she becomes more attuned to the direct experience of eating and feelings of health.
• Becomes aware of the interconnection of earth, living beings, and cultural practices and the impact of his/ her food choices has on those systems.