Emails
Emails
Emails
Each week you will receive an email with links to information about that includes the weekly lessons. I usually send weekly emails the night before or the morning of the class.
Click on the tab, Emails, on our course website to view a sample of the information in the weekly emails online. Weekly emails will include links to:
-Course Content-Relaxation & Mindful Practices
-Relaxation & Mindful Practices
-Videos
-Personal Applications & Assessments
-Additional Information
Registration & Online Orientation
The focus this week is your registration and online orientation with the class website and lessons. Let me know if you have any questions or problems related to your registration and the online orientation.
Click: GETTING STARTED
Course Content
-What is Quality of Life (QoL)?
-Mindful Practices to Prevent Heart Attacks (Heart Attacks Double After Age 65)
You may select the information within the course contents that you wish to explore based on your interests and needs at this time.
Videos
The Scientific Power of Meditation (3 min)
Personal Applications & Assessments
Quality of Life (Template)
1. What does Quality of Life (QoL) mean to you?
2. Who or what served as "encouragers" and "critics" in your life?
3. What would improve your Quality of Life (QoL)?
4. What would you like to do (this semester) to improve your QoL?
5. Identify an “intention” to improve the quality of your life and wellness skills physically during this semester.
Remember, this is a self-paced class. You may choose to focus on an individual module or elect to complete all three. To assist you with selecting the course content and module related to your interests and needs, please refer to the Course Description (on the home page of the class website).
Please enjoy your exploration of this course and feel free to send me your feedback. Student feedback and experiences expand, update, and improve this course. Thank you!
Donna Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education
RSDDonna@gmail.com
Welcome to Week 2 of Mindfulness Practices for Healthy Living.
As this course is self-paced, you may work as rapidly or slowly as your time, health, and interests dictate.
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
The course content consists of weekly lessons and action plans:
Mindfulness Practices (Mindfulness & Integrative Health Practices)
Action Plans (Health-Related Habits and/or Wellness Skills)
Review & Reflections
Click Quality of Life (Template)
1. Based on your Review & Reflections with Week 1, what does Quality of Life (QoL) mean to you physically?
2. Who or what served as "encouragers" and "critics" in your life physically?
3. What would improve your Quality of Life (QoL) physically?
4. What would you like to do (this semester) to improve your QoL physically?
5. What was your “intention” to improve the quality of your life physically during this semester.
>Course Content
We will continue with our focus on integrative health practices with the physical, mental, social, emotional, spiritual, and financial/legal aspects of life.
-The Circle of Life: 6 Dimensions of Health & Well-Being
-9 Dimensions of Well-Being
Videos
The Four Constituents of Well-Being with Richard Davidson, PhD (14 min).
Meditation's Impact on the Brain & Well-Being (4 min)
How I Rewired My Brain in Six Weeks (12:18)
How to Increase Neuroplasticity: 7 Ways to Rewire your Brain (8:22)
Personal Applications & Assessments
-Self-Care Checkup (Questionnaire)
-Assessing Your Individual Wellness Skills
Use the questions from last week to focus on the mental and intellectual dimension with your
Quality of Life and Wellness Skills.
Additional Information (Optional)
Self-Directed Neuroplasticity - Rick Hanson | The FitMind Podcast (1:09:15)
Please enjoy your exploration of the information within this course.
Donna
Donna Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education
RSDDonna@gmail.com
Week 3:
-Lifestyle Planning-
Supporting Your Success
Welcome to Week 3 of Mindful Practices for Healthy Living. Join this class with creating a "Personal Lifestyle Plan" that supports you with "Mindfully Caring for Self & Others."
Course Website & Calendar
Course Content & Videos
9 Attitudes of Mindfulness with Jon Kabat Zinn (26:27)
Design your Dream Life: A Guided Visualization & Relaxation Exercise (21:36)
Relaxation & Mindful Practices
Current health-related routines & lifestyles (Template)
Personal Applications & Assessments
Create a Lifestyle Plan that will support your personal lifestyle and wellness skills at this time. Use any of the formats and templates presented or modify them to better fit your needs with improving your Quality of Life (QoL).
-Creating a Healthy Life Balance (Template: Personal Lifestyle Plans)
Additional Information (Optional)
-Self-Directed Neuroplasticity - Rick Hanson | The Fit Mind Podcast (1:09:15)
-Meditation & Going Beyond Mindfulness - A Secular Perspective (1:44:40)
-The Music Brain (50:02) - My Music Brain featuring artists Sting and Michael Buble, takes us on a unique journey of discovery with neuroscientists into how the brain uses music (and movement) to shape the human experience and helps to define each stage of our lives.
Enjoy your exploration of the information and action plans within this course.
Donna
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
-The Healing Power of Mindfulness
-What is Contemplative Practice
-Ultimate Guide to Sleep Meditations - With 20 Best Guided Sleep Meditations To Help With Insomnia
Relaxation Practices
-10 Minute Meditation to Start Your Day
-10 Minute Guided Meditation with Jon Kabat-Zinn*
-Progressive Muscle Relaxation for Sleep
Exercises that Improve Your Balance
Videos
The Neuroscience of Mindfulness-What happens to your brain when you meditate (9:05)
Personal Applications & Assessments
Create a Weekly Action Plan that will support your personal lifestyle and wellness skills this week. Use any of the formats and templates presented or modify them to better fit your needs to 'Create a Healthy Life Balance.'
Weekly Action Plans: Planning for Success (Worksheet)
Additional Information
The Healing Power of Mindfulness with Jon Kabat-Zinn (2 hrs.)*
*Jon Kabat-Zinn, PhD, Mindfulness Teacher & Scientist, Founder of Mindfulness Based Stress Reduction at the University of Massachusetts Medical Center (now UMassMemorial Health), and author of Coming to Our Senses: Healing Ourselves and the World Through Mindfulness.
He defines mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
Create a Plan - Create Support - Create a Caring & Healthy Balance
Videos (Daily Practices)
-Morning Meditation-10min
-Mindfulness Meditations Before Eating-8min
-Evening Meditations-20min
-Deep Sleep Release-10min
Personal Applications & Assessment
Daily Review & Renew
Additional Information
10 Minute Meditation to Start Your Day
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
Week 6 - Lesson 1 (L-1)
Mindfulness & Integrative Medicine
Videos
-Awareness of Your Breath (2 min)
-Change Your Breath, Change Your Life | Lucas Rockwood | TEDxBarcelona (12:11)
-BREATHE (17 min; TEDx)
-Breathe to Heal | Max Strom | TEDxCapeMay (18:32)
Relaxation Practice (1): Awareness of Your Breath
-Rhymetic Breathing Instructions
-Rhymetic Breathing: Calm & Relaxed
Personal Applications & Assessments
8 Meditation Tips You Can Use Right Now (Meditation is linked to Positive Aging.)
Additional Information
The Mindful Way Workbook
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Relaxation Practice (2):
Progressive Muscle Relaxation
Personal Applications & Assessments (Review)
-Personal Lifestyle Plans - Creating a Healthy Balance (Template - See Week 3)
-Weekly Action Plans - Relaxation & Mindful Practices (Template - See Week 4)
-Daily Review & Renew - Action Plans (Template - See Week 5)
Additional Resources & Information
-Download Calm (Very relaxing & soothing)
-Workbooks: Mindfulness-Based Stress Reduction & Mindfulness-Based Cognitive Therapy
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Relaxation Practice (4):
Guided Imagery & Visualization
Welcome to Week 10 of Mindful Practices for Healthy Living.
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
Week 10 - Lesson 5 (L-5)
Using Your Mind & Emotions to Manage Symptoms
Introduction to Mindfulness
How to Live in the Present Moment
What Is Mindful Living and How to Live Mindfully.
Mindful Practice (1) Mindful Breathing
Mindful Breathing Exercise (2:21)
Mindfulness Ιn Everyday Life - Jon Kabat Zinn with Oprah Winfrey (13:12)
Guided Mindfulness Meditation Practices - Jon Kabat-Zinn (10:08)
Daily Calm | 10 Minute Mindfulness Meditation | Self Soothing (10:07)
Additional Resources
Being Mortal (full documentary) | FRONTLINE (54:00)
The Mindful Healthcare Speaker Series
It begins with a presentation by Jon Kabat-Zinn, Mindfulness & Resilience in Challenging Times (1:30:59). Dr. Kabat-Zinn focuses on the importance of our awareness and connection with our breath. His approach to mindful practice is simple, clear, and enjoyable with ease.
Personal Applications & Assessments
Scroll over to 30 minutes in the above link to listen to Jon Kabat-Zinn's 20-minute meditation.
At 59 minutes, he quotes Thich Nhat Hanh about the importance of seeing the beauty around you.
He ends with answering two questions from health care practitioners about the importance of being vs. doing (my words).
How could you apply this to your Personal Lifestyle Plans & Weekly Action Plans?
Donna
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Welcome to Week 11 of Mindful Practices for Healthy Living.
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
Week 11 - Lesson 6 (L-6)
-21 Mindfulness Exercises & Activities for Adults
-How Meditation Benefits Your Mind & Body
-How the Body Scan Meditation Practice Reduces Biological Stress
A daily 20-minute body scan practice can increase your awareness of tension & relaxation in your body and reduce your mental and physical stress levels.
Mindful Practice (2): Body Scan
-Daily Calm | 10-Minute Mindfulness Meditation | Be Present (10:30)
Tamara Levitt guides this 10-minute Daily Calm mindfulness meditation to powerfully restore and reconnect with the present.
-Mindfulness Exercise: Body Scan (6:24)
-Body Scan Guided Meditation with Jon Kabat-Zinn (32m)
-30 Minute Body Scan by Tamara Levitt (30m)
Personal Applications & Assessments
-Is Mindfulness Right For Me?
-Progressive Muscle Relaxation Training (15 min)-Progressive Muscle Tensing and Relaxation (Wk. 7 Review)
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Donna
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
•Ten Mindful Movements - Plum Village and Thich Nhat Hahn (32:12)
-Mindful Sleep
•The secret to getting better sleep tonight | James Leinhardt | TEDxManchester (14:52)
•Daily Calm - 10 Minute Mindfulness Meditation - Forgetting Time - Tamara Levitt (10:22)
Personal Assessments
Feel free to contact me with questions or feedback.
Week 13:
-Coming Home to the Present-
Lesson 8 (L-8)
Mindful Practice (4):
Mindfulness in Everyday Life
Videos
•How to Be Mindful in Everyday Life-25 Ways to Practice Mindfulness (13:31)
Personal Applications & Assessments
Mindfulness Teachers, Researchers, & Authors
• Diana Winston, Director of Mindfulness Education at the UCLA Mindful Awareness Research Center (MARC). Researcher, teacher, and author of the science behind mindfulness and scientifically proven techniques for reducing stress and cultivating well-being. She defines mindfulness as "paying attention to our present moment experiences with openness and curiosity and a willingness to be with what is."
Diana Winston Guided Meditation - Natural Awareness (Fit Mind; 10:29)
Breathscape and Bodyscape Meditation - Mindfulness Meditation with Jon Kabat-Zinn (20:39)
Additional Information
UCLA Mindful -8 Free Guided Meditations
Gender Differences in Cardiovascular Disease
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Mindful & Relaxation Practices:
Beginner's Mind
Mindful & Relaxation Practices:
Beginner's Mind
Videos
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what you found less useful or less enjoyable.
Mindful & Relaxation Practice:
Start-Reset Your Day In a Positive Way
-5-minute Guided Mediation with Jon Kabat-Zinn | MasterClass (6:36)-Watch: Compassion Body Scan with Kristin Neff, PhD (8 min)
Additional Videos & Information
-Benefits of Being in Nature (10:36) - Connecting with Nature
-Loving Kindness for Ourselves (20 min) Chris Germer, Ph.D; Audio for Beginners
-Skill of Self-Confidence - Dr. Ivan Joseph - TEDxRyersonU (13:22)
---How does this apply to applying what you have learned during this semester?
---What could your "Self-Confidence Letter" include?
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what you found less useful or less enjoyable.
Week 18: Lesson 13 (L-13)
-Loving Kindness: Heartfelt Intentions to Sustain Mindful Practices-
End of Semester Review & Celebration
Mindful Practice: Loving Kindness & Gratitude
Heartfelt Intentions to Sustain Mindful Practices
The Hidden Power in a Breath of Gratitude | Rory Ledbetter | TEDxUniversityofMississippi (17:32)
§ Quality of Life (QoL)
§ Self-Care Skills & Strategies (With Ease & Enjoyment)
-Mindful Lifestyle Practices ('Sustainable' Healthy Habits & Routines)
-Weekly Action Plans (80% Confidence that you will have 80% Success)
§ Course Content & Videos
§ Weekly Emails
§ Optional Zoom Meetings
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com