Mindfulness & Compassion Resources

Free Guided Meditations:

• Mindfulness Center at Brown: Community Mindfulness Sessions Available Live Online or by Telephone. Click HERE to join one of these daily sessions.

• UCLA: Click HERE for a variety of free meditations.

Mindfulness Apps & Podcasts (free trial period):

• Calm: www.calm.com

• Headspace: www.headspace.com

• Insight Timer: https://insighttimer.com/

• 10% Happier: https://www.tenpercent.com/

• Moonly: https://moonly.app//

Online Resources:

• Mindfulness Digital and Hard Copy Magazine: Daily tips, guided meditations and articles about keeping your mindfulness practice alive: $20 a year. Click HERE to learn more.

• Thrive: A free daily blog with practical advice and articles about working with the typical challenges of daily life. Sign up HERE.

Mindfulness for College Students:

• In Person and online Mindfulness Workshops and courses for students, faculty, and staff by Heart & Mind Center for Elizabeth. Email erica@heartmindelizabeth.com for more information.

• The Mindful College Student Book - How to Succeed, Boost Well-Being & Build the Life You want at University and Beyond by Eric Loucks.

• A Self-Paced Online Mindful College Student Course by Erick Loucks (See above)

Books About Mindfulness and Race:

• Mindful of Race - Transforming Racism from the Inside Out by Ruth King

• The Inner Work of Racial Justice - Healing Ourselves and Transforming Our Communities Through Mindfulness by Rhonda V. Magee

Learning More About Mindfulness:

• Mindfulness for Beginners by Jon Kabat-Zinn

• Practicing the Power of Now by Echkart Tolle

• Radical Acceptance by Tara Brach

• Self-Compassion by Kristin Neff

• The Five Keys to Mindful Communication by Susan Gillis Chapman

• The Force of Kindness by Sharon Salzberg

• The Mindful Path to Self-Compassion by Christopher Germer

• The Miracle of Mindfulness by Thich Nhat Hahn

• The Wise Heart by Jack Kornfield

• Unwinding Anxiety by Judson Brewer

• When Things Fall Apart by Pema Chodron

• Wherever You Go There You Are by Jon Kabat-Zinn

Tips for Self Guided Meditation:

• Finding a spot where you won’t be disturbed and turning off all technology.

• Having a consistent time and place every day, as much as possible.

• Setting a timer. Starting with 10 minutes. Adding more when ready.

• Sitting on a chair (feet flat on ground) back upright, shoulders relaxed.

• Taking three long deep breaths in through the nose and out through the mouth, allowing your mind to settle.

• Allowing your breath to return to its natural rhythm.

• Allowing your attention to rest on the breath.

• Bringing curiosity to the breath; exploring the bodily sensations associated with the breath breathing, without trying to change it in any way.

• Noticing when attention wanders away from the breath and bringing it back without giving yourself a hard time. This is how we train the brain.

• Bringing kindness and tenderness to this experience while calmly and firmly returning your attention to the breath when you get distracted.

• Remembering you can always return to the breath,wherever you are and whatever you are doing, to find clarity, acceptance and ease of being.

• Congratulating yourself and acknowledging the important work you have done to care for yourself in this way.

Training and Research About Mindfulness:

• In-Person and Online Workshops and Eight Week Mindfulness Based Stress Reduction Programs. Contact erica@heartmindelizabeth.com

• Brown University’s Mindfulness Center: "Dedicated to rigorous research and student-centered education, our goal is to offer programs that improve individual lives and organizational effectiveness." For more information click HERE.