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Mindfulness for Health
Welcome
Course Orientation
About the instructor
About Mindful
Frequently Asked Questions & Contact Information
Session 1: An Introduction to Mindfulness and Resilience
1.1 Welcome (1:59)
1.2 Guided Meditation (7:56)
1.3 Introduction to Mindfulness and Resilience (8:10)
1.4 Understanding Negativity Bias (4:23)
1.5 Summary and Practice for the Week (2:03)
AUDIO: Guided Breathing Meditation
Reading: "All of Mindfulness in One Breath" by Mark Bertin
Reading: "How to Be a Resilient Parent" by Mark Bertin
Handout: Summary and Home Practice
Session 2: Understanding How Habits Impact Our Health
2.1. Introduction and Guided Meditation (10:12)
2.2 Understanding How Habits Impact Our Health (8:53)
2.3 First Foundation of Health: Nutrition (5:35)
2.4 Second Foundation of Help: Sleep (4:31)
2.5 Third Foundation of Health: Exercise (4:36)
AUDIO: Body Scan Meditation (25:15)
Reading: "Struggling in the Dark" by Mark Bertin
Reading: "6 Ways to Practice Mindful Eating" by Chris Willard
Reading: "Two Mindful Practices for Anxious Eaters" by Jan Chozen Bays
Reading: "How Mindfulness Can Help You Stay Motivated to Exercise" by Lynn Rossy
Handout: Summary and Home Practice
RECORDING of Q&A - Thursday, January 16, 2020, 9 a.m. PT/12:00 p.m. ET (43:44)
Session 3: Healthy Living in a High Tech World
3.1 Introduction and Guided Meditation (8:15)
3.2 Understanding the Impact of Technology on Our Life (11:56)
3.3 Strategies for Working Mindfully with Technology (6:59)
Article: "7 Ways to Take Control of Your Tech Habits" by Mark Bertin
Handout: Summary and Home Practice
Session 4: Cultivating Self-Compassion
4.1 Guided Meditation (7:35)
4.2 Working with the Inner Critic (11:42)
4.3 Developing Self-Compassion (12:36)
AUDIO: Loving-Kindness Meditation, by Mark Bertin (17:48)
AUDIO: Meditation to Tame the Inner Critic, by Mark Bertin (12:21)
Instructions for a Self-Compassion Journal by Dr. Kristin Neff
Reading: "Kind to Me" by Drs. K. Neff and C. Germer
Reading: "Living with, and Loving, Your Imperfect Life" by Mark Bertin
Handout: Summary and Home Practice
RECORDING of Q&A - Thursday, January 30, 2020, (41:21)
Session 5: Cultivating Compassion for Others
5.1 Introduction (3:31)
5.2 Guided Compassion Meditation (8:00)
5.3 Cultivating Compassion and Awareness (8:39)
Reading: "The Kindness Cure" by Dr. Mark Bertin
Handout: Summary and Home Practice
Session 6: Making Mindfulness Stick
6.1 Introduction and Meditation (9:18)
6.2 Putting It All Together (7:55)
6.3 Steps to Building Resilience (6:05)
Handout: Summary and Home Practice
Bonus Audio
A Body Scan for Sleep by Mark Bertin (22:54)
A Body Scan to Help You Sleep by Diana Winston (13:50)
Bedtime Meditation from The Mindful Podcast (3:17)
Reading: "Struggling in the Dark" by Mark Bertin
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