Mindfulness practices can reduce anxiety, chronic pain, depression, insomnia and stress.

MindfulnessPractice

Mindfulness is paying attention in three particular ways: on purpose, in the moment and without judgment. You can practice mindfulness of breathing, eating, bodily sensations (body scan), thoughts, emotions, communication (listening and speaking) and walking or other activities (such as yoga or tai chi). With more practice, you can become more mindful throughout the day, not just during formal practice periods.

Mindful practices can reduce symptoms related to anxiety, chronic pain, depression, insomnia and stress. They also can improve attention and memory and decrease inflammatory biomarkers, such as cytokines. Imaging studies have shown that mindfulness practices can actually change the brain to increase the size and activity of areas associated with executive function, thereby increasing clarity, cognitive function and effectiveness. Mindful clinicians tend to elicit greater patient satisfaction and adherence.

Ohio State Integrative Medicine offers the following free mindfulness recordings, recorded by an advanced practitioner and behavioral health specialist.

Mindful Awareness of Breathing

This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Additional information about this meditation can be found at www.umassmed.edu/cfm/.

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Mindful Awareness of Breathing - Instruction

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Mindful Awareness of Breathing

Breath awareness is one of the foundational practices for mindfulness. This 10-minute practice invites you to become aware of your breathing, as well as becoming aware of how and when the mind pulls the attention away from the present moment.

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Mindful Awareness of Sensations, Thoughts, and Emotions

This practice is adapted from The Power of Kindness: Unexpected Benefits of Leading a Compassionate Life by Piero Ferrucci. This practice helps us know ourselves as peaceful awareness itself, beyond the transient sensations, thoughts, and emotions that often occupy our awareness.

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Mindful Awareness of Thoughts – Taming the Monkey Mind

This guided meditation helps us be aware of our chattering judgmental thoughts, the monkey mind or inner critic, and allows us to focus on simple non-judgmental awareness to achieve an optimal balance of discernment, acceptance, and self-compassion.

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Mindful Body Scan

This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Additional information about this meditation can be found at www.umassmed.edu/cfm/.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

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Mindful Body Scan

This guided meditation draws your attention to each part of your body for a relaxing mindfulness practice.

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More +

Mindful Eating

This meditation is adapted from Guided Meditations, Explorations, and Healings by Dr. Stephen Levine. It helps us notice our pain without judgment, breathing into it with curiosity, compassion, softness, and space.

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Mindful Movement – Tai Chi

Coming soon.

Mindful Walking

This walking meditation is about being aware of being here now, on the journey, and not overly focused on the destination: walking as a simple exercise in being mindfully present.

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Mindful Walking

Mindful awareness, moment-to-moment non-judgmental awareness, can be an aspect of many daily activities. This guided 15 minute practice will help you get started in the daily practice of mindful walking. For some people, walking mindfully is easier than sitting practices. Try it for yourself to see what works best for you today.

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Mindful Yoga - Instruction

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Mindful Yoga – Standing

These gentle yoga postures will help increase awareness of your body as well as developing balance and strength.

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Sitting Meditation

This foundational practice teaches you use awareness of the breath, the body, sounds, and thoughts to support your goal of being aware of the present moment.

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Sitting Meditation – Instruction

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