Stress Reduction Through Mindfulness
Download audio instructions for Mini Meditations, Awareness of Breathing, Body Scan and Awareness of Silence from the following resource. These instructions are recorded live as part of 8 week Stress Reduction through Mindfulness Program offered by Dr. Parmjit Singh to first year medical school students at McMaster University, Hamilton that runs from October to early December each fall.
MedPortal health and wellness support services
Mindfulness and Resilience Offerings in the Program for Faculty Development
Work-Life Balance in Medicine: Myth or Possibility held on March 19 was recorded.
Click here to watch!
* Note MedPortal access is required to access the above resources.
Mindfulness and Master in the workplace: 22 Ways to Reduce Stress during the Workday.
By: Kabat Zinn
The following 22 Ways are simply a road map. Allow your curiosity and the sense of possibility to unfold as you explore the territory, discovering your own “ways.”
- Take 5-30 minutes in the morning to be quiet and meditate – sit or lie down and be with yourself ... gaze out the window, listen to the sounds of nature or take a slow quiet walk.
- While your car is warming up — try taking a minute to quietly pay attention to your breathing.
- While driving, become aware of body tension, e.g. hands wrapped tightly around the steering wheel, shoulders raised, stomach tight, etc. consciously working at releasing, dissolving that tension ... Does being tense help you to drive better? What does it feel like to relax and drive?
- Decide not to play the radio and be with yourself.
- On the highway, experiment with riding in the right lane, going 5 miles below the speed limit.
- Pay attention to your breathing and to the sky... trees, or quality of your mind when stopped at a red light or toll plaza.
- Take a moment to orient yourself to your workday once you park your car at the work place. Use the walk across the parking lot to step into your life. To know where you are and where you are going.
- While sitting at your desk, keyboard, etc., pay attention to bodily sensations, again consciously attempting to relax and rid yourself of excess tension.
- Use your-breaks to truly relax rather than simply “pausing.” For instance, instead of having coffee, a cigarette or reading, try taking a short walk - or sitting at your desk and renewing yourself.
- At lunch, changing your environment can be helpful.
- Try closing your door (if you have one) and take some time to consciously relax.
- Decide to “STOP” for 1-3 minutes every hour during the workday.
- Become aware of your breathing and bodily sensations, allowing the mind to settle in as a time to regroup and recoup.
- Use the everyday cues in your environment as reminders to “center” yourself, e.g. the telephone ringing, sitting at the computer terminal, etc.
- Take some time at lunch or other moments in the day to speak with close associates. Try choosing topics that are not necessarily work related.
- Choose to eat one or two lunches per week in silence. Use this as a time to eat slowly and be with yourself.
- At the end of the workday, try retracing today’s activities acknowledging and congratulating yourself for what you've accomplished and then make a list for tomorrow. You've done enough for today!
- Pay attention to the short walk to your car - breathing the crisp or warm air. Feel the cold or warmth of your body. What might happen if you opened to and accepted these environmental conditions and bodily sensations rather than resisting them? Listen to the sounds outside your work place. Can you walk without feeling rushed? What happens when you slow down?
- At the end of the workday, while your car is warming-up, sit quietly and consciously make the transition from work to home - take a moment to simply be — enjoy it for a moment. Like most of us, you're heading into your next full-time job — home!
- While driving, notice if you are rushing. What does this feel like? What could you do about it? Remember, you've got more control than you might imagine.
- When you pull into the driveway or park on the street, take a minute to orient yourself to being with your family members or to entering your home.
- Try changing out of work clothes when you get home. This simple act might help you to make a smoother transition into your next “role” — much of the time you can probably “spare” 5 minutes to do this. Say hello to each of your family members or to the people you live with. Take a moment to look in their eyes. If possible, make the time to take 5-10 minutes to be quiet and still. If you live alone, feel what it is like to enter the quietness of your home, the feeling of entering your own environment.
Mindfulness for Lunch
Drop in sessions for all Hamilton Health Sciences staff, physicians, faculty and learners. Free, and operated by volunteers. Available at every HHS site.
Check Physician Wellness Week website for more details.
- UCSD Center for Mindfulness: Audio Downloads
- UCLA Mindful Awareness Research Center
- Mindfulness in Medicine (University of Wisconsin's Department of Family Medicine)
- MITMedical Community Wellness Download
- Mindfulness and Self-Compassion
- The Mindfulness Solution
- UCLA Semel Institute: Online Mindfulness Class
The online course can be accessed from anywhere in the world. You can work at your own pace during this 6 week course. The online course is pre-recorded. Participants will have access to audio and video materials as well as the opportunity to participate in a weekly live chat with one of the instructors and other participants.
- Introduction to Mindfulness Meditation (Insight Meditation Center)
This course is based on Gil Fronsdal's six-week Introduction to Mindfulness Meditation class. It's supplemented with written material, exercises, and reflections for bringing the practice into daily life. Ines Freedman, as the online teacher for the course, provides further teachings.
- Mindfulness Meditation: Free Six-Week Online Introductory Course
The six-week online course is delivered in six weekly units of online instruction on the theory and practice of meditation. The course also includes daily meditation practices with audio/video- guided instruction and an internet forum for interaction with the instructor and other students. Although the cost of the course is free, donations to a non-profit organization, such as Vipassana Hawaii or Doctors without Borders, would be appreciated.
- Be Mindful Online
Be Mindful Online is an online course that shows you how to practice mindfulness in daily life. Mindfulness is a mind-body approach to life that helps people to relate differently to experiences. It involves paying attention to thoughts, feelings and body sensations in a way that increases our ability to manage difficult experiences and make wise choices. The online course contains the core elements of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).
- On line guided meditations:
OMA Physician Health Program http://php.oma.org/Mindfulness.html
Mindsight: The New science of Personal Transformation Daniel Siegel MD
The Art and Science of Mindfulness Shauna Shapiro and Linda Carlson
Letting everything become your teacher Jon Kabat-Zinn
Medicine, Mistakes and the Reptilian Brain Dr John Mary Meagher
Irondoc Dr. Mamta Gautam
Google University presentation Dr. Seigel http://www.youtube.com/watch?v=Gr4Od7kqDT8
Hand Model of the Brain: Dr Siegel http://www.youtube.com/watch?v=DD-lfP1FBFk
Mirror Neurons Dr. Ramachadran http://www.ted.com/talks/vs_ramachandran_the_neurons_that_shaped_civilization.html
Brian Goldman talks about the culture of perfection in medicine and how it needs to change
Program for Faculty Development Courses 2015: //fhs.mcmaster.ca/facdev/
- MBSR for health Professionals
- Mindful Communication
- DRAM (Discovering Resilience through Applied Mindfulness)
MBSR with Susan McBride http://www.susanmcbride.ca/mindfullnessregister.htm
The Impact of a Program in Mindful Communication on Primary Care Physicians
Mindfulness in Medicine David Ludwin Jon Kabat-Zinn Jama Spetember 17, 2008 Volume 300, No 11
Self-care of Physicians caring for Patients at the End of Life Michael K Kearney et al JAMA March 18 2009 Volume 301 no 11
Slowing Down When You Should: A New Model of Expert Judgment Carol-anne E. Moulton et l
Academic Medicine, Vol. 82, No. 10 / October 2007 Supplement
Teaching mindfulness in medical school: where are we now and where are we going? Patricia Dobkin & Thomas Hutchinson Medical Education 2013:47:768–779.
Mindfulness event: http://www.hamiltonhealthsciences.ca/workfiles/Express/IE%20Mar%2027%20-%20Mindfulness%20Meditation.pdf
Insider: Mindfulness at HHSC: http://www.hamiltonhealthsciences.ca/workfiles/PR/HHS%20Insider%20-%20January%2015,%202014.pdf