Wellness Group

You Can Practice Mindfulness in as Little as 15 Minutes a Day


Harvard Health Publications – Published this Article and it is full of great tips to begin your practice or recharge your current practice. It offers more great apps for your guided pleasure.


Photo Credit: Created and presented by Harvard Health Publications



I invite you to wake-down. Waking down is a term used by Bill Epperly, PhD and he has a great website devoted to the practice of mindful meditation.

Guide yourself into a restful meditation with one of his methods or try them all. Continuing to practice is key. You may feel it isn’t helping, but you will reach you Ah-HA moment.


Until next time, live well and do stuff!


Calm – The App

Are you struggling with your Mindfulness Practice?

If so I found a great little app simply called: Calm

Calm is available for iPhones or Androids. Or you can visit the Calm website for more resources. There are programs to get you started, timer options, and tranquil scenes to choose from.

Set a daily intention.

Until next time live well and do stuff,


Selected Resources for Mindfulness

Some selected resources if you want to learn more about the practice of mindfulness.





www.relaxationresponse.org :  Dr Herbert Benson’s web site which includes a link to instructions for eliciting the Relaxation Response.


https://www.fammed.wisc.edu/mindfulness/resources : University of Wisconsin’s Family Medicine web site which has a wealth of resources on mindfulness, especially geared for health care workers.


http://www.ucdmc.ucdavis.edu/medstaffwellbeing : University of California Davis physician well-being committee web site.


http://www.umassmed.edu/cfm/index.aspx : University of Massachusetts’ Center for Mindfulness In Medicine, Health Care, and Society web site.


http://marc.ucla.edu/default.cfm?id=1: UCLA Mindful Awareness Research Center. Free online mindfulness audios.


http://www.brainsync.com/atozlist#oid=1374_1: Kelly Howell. Free downloadable audios



http://www.healthjourneys.com/:  CDs From Expert Belleruth Naparstek. Improve Your Health & Well-Being.




“The Mindful Way Through Anxiety” by Susan Orsillo and Lizabeth Roemer.  Detailed book by two psychologists on adopting a mindful approach to everyday stress and anxiety. Has many helpful exercises.


“The Relaxation & Stress Reduction Workbook” by Martha Davis, Elizabeth Eshelman, and Matthew McKay.  Full of practical strategies for stress reduction.


“The Relaxation Response” by Benson.  Originally published in 1975, by Harvard cardiologist Dr. Herbert Benson, this remains one of the best resources for leaning a simple and very effective meditation/relaxation technique.


“Relaxation for Dummies” by Shamash Alidina


“Stress Management for Dummies” by Allen Elkin

Crazy Almonds…Do they appear to be moving?


Now look at just one. Did they all stop moving? This is a demonstration of mindfulness. When you are able to focus on just one task at a time and clear you mind of clutter, things don’t seem as overwhelming.

How is your Relaxation Response Meditation coming along? Are you struggling?

Have you ever watched Dancing With the Stars?

If you are nodding yes, then you know how hard the dancers practice!

Anything you want to learn takes practice and training. So how do you start? How about with a daily intention? Carve out time for yourself, put on some soothing music and commit to training your brain to become mindful with the Relaxation Response.


elephant-legs-illusionPhoto Credit: TechMynd