Emails
Emails
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
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
The course content consists of weekly lessons and action plans:
Mindful Practices (Mindful & Integrative Health Practices)
Action Plans (Health-Related Habits and/or Wellness Skills)
Mindful Practices to Prevent Heart Attacks (Heart Attacks Double After Age 65)
5 Simple Morning Rituals to Brighten Your Mood and Support Mental Well-Being (Ex: Talk to Your Pets, Embrace a Spiritual Interest, Sit in Complete Silence, Look Out the Window and Get Some Sun, Take Some Time to Be Creative.)
Videos
The Scientific Power of Meditation (3 min)
Meditation's Impact on the Brain | Documentary Clip (4 min)
Perspectives From Neuroscience: Visualizing the Wonders of the Brain Neuroscience & the Pillars of Well-Being (18:07)
-"Wellbeing is a skill that can be learned...the plasicity of wellbeing." - "Neuroplascity"
-"5 minutes of practice a day has an impact on your Brain and Health."
Personal Applications & Assessments
Self-Care Checkup (Questionnaire)
Assessing Your Individual Wellness Skills
How Long Should Your Morning Routine Be?
Physical & Emotional Benefits, Helpful Strategies, Creating Your Routine.
For more information (Optional)
Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson (2:43:44) Scroll over to 35 minutes for some interesting information.
You may select the information within the course contents that you wish to explore based on your interests and needs at this time.
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.
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, & Zoom Link
•WellnessSkills.org
•Course Calendar
•Zoom Link
Course Content
•The Circle of Life: 6 Dimensions of Health & Well-Being
•9 Dimensions of Well-Being
•What is Quality of Life (QoL)?
Videos
•Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work (1:43:44)
>The 4 Pillars: Food, Movement, Sleep, Relaxation.
>Five-Minute (Kitchen) Strength Workout (scroll to 43 minutes)
>Increase self-awareness with the 3-F Framework to understand yourself:
1. Feel (80-90% of it),
2. Feed (How does food feed that feeling?),
3. Find an alternative behavior to feed that feeling?
Additional Videos
•Four Constituents of Well-Being with Richard Davidson, PhD (14 min)
•Calm Center - University of Colorado Videos
Personal Applications & Assessments
•Which of those 4 Pillars do you think you need the most work in?
•Who or what served as "encouragers" and "critics" in your life physically?
•What would improve your Quality of Life (QoL) physically?
•What would you like to do (this semester) to improve your QoL and Well-being physically?
•What was your “intention” to improve the quality of your life physically during this semester.
Quality of Life (Template)
1. What does Quality of Life (QoL) mean to you at this time?
2. What do you consider to be the key ingredients to change for your Quality of Life & Well-Being?
3. What do you consider to be the key ingredients to change for your Quality of Life & Well-Being?
4. What would you like to do (this semester) to improve your QoL?
Additional Information (Optional)
•Self-Directed Neuroplasticity - Rick Hanson | The FitMind Podcast (1:09:15).
•Book: Make Change that Lasts by Rangan Chatterjee, MD (2024)
•The Present | Full Award-Winning Documentary (17:55); 3.4 M views
The Present" is a 2023 award-winning adventure documentary featuring the story of Dimitri Poffé, a 34-year-old French traveler who left his native France to undertake a cycling trip after he tested positive for Huntington's disease. Huntington's disease is a rare neurodegenerative, hereditary, and incurable disease.
Dimitri's father passed away because of Huntington's 20 years ago, and his sister has been developing the symptoms for the past 13 years. According to studies, Dimitri should develop the symptoms between 35 and 40 years old.
On his adventure across South America, Dimitri visits researchers, associations, and people affected by the disease to raise awareness and share a message of hope.
"The Present" is an inspiring story of solidarity showcasing the importance of living life to the fullest.
Please enjoy your exploration of the information on 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)
•Morning and evening (wind-down) routines.
• See Week 3 on Calendar
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
Week 4:
- Weekly Action Plans
-Relaxation & Mindful Practices
Welcome to Week 4 of Mindful Practices for Healthy Living. I hope things are going well with deciding if you would like to follow the weekly schedule, work individually at your own pace, and/or a combination of both.
Course Website & Calendar
•WellnessSkills.org
•Course Calendar
Week 4:
•Weekly Action Plans
•Relaxation & Mindful Practices
Course Content & Videos
•Read: The Healing Power of Mindfulness
•The Neuroscience of Mindfulness-What happens to your brain when you meditate (9:05)
•The Neuroscience of Meditation, Mindfulness, and Compassion (13:52) - The impact on anxiety, depression, loneliness, and the brain.
Relaxation & Mindful Practices
•5-minute Guided Mediation with Jon Kabat-Zinn (6:36)
•10 Minute Meditation to Start Your Day (10:18)
•Simple Morning Exercises that Improve Your Balance•
See Week 4 on Calendar
Review & Discussion
•What do you think happens to your brain when you meditate?
•What is a guided exercise you could do to help improve your morning, sleep, and/or insomnia?
Additional Information (Optional)
•Contemplative Arts, Learning and Meditation (CALM) Center
•The Healing Power of Mindfulness with Jon Kabat-Zinn* (1:52:32)
*Bio: 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
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 & Videos
•Daily Review & Renew
•A Powerful 20 Minute Guided Meditation (21:04) - Review
Relaxation & Mindful Practices (Daily Practices)
•The 4 R's: Reflect, Relax, Restore, & Release
•12 Minute Meditation with Janice Martellucci: Meditation for Transitions (22 Min)
•See Week 5 on Calendar
Personal Applications & Assessment
•Daily Review & Renew (Template)
Additional Information
•Daily Reviews
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
•The 5 pillars of longevity: Movement, nutrition, sleep, stress reduction, and social connection.
Videos
•Awareness of Your Breath (2 min)-Multiple 5 minute videos
•TEDxOrangeCoast - Daniel Amen - Change Your Brain, Change
Your Life (19:09) - Gratitude, Brain Health & Innovation
•Breathe to Heal | Max Strom | TEDxCapeMay (18:32)
-Effects of Suppressed Grief, Depression, & Anxiety
-Breathing Breaks: "4 (inhale/expand)-7 (hold)-8 (exhale/relax)"
Relaxation Practice (1): Awareness of Your Breath
•Rhymetic Breathing Instructions
•Rhymetic Breathing: Calm & Relaxed
• See Week 6 on Calendar
Personal Applications & Assessments
•8 Meditation Tips You Can Use Right Now (Meditation is linked to Positive Aging.)
Additional Information
•The 5 Pillars of Longevity: Movement, Nutrition, Sleep, Stress Reduction, and Social Connection
•The Mindful Way Workbook
•What NOT to say when someone is grieving a loss.
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
Videos
Progressive Muscle Relaxation Training (15 min)
Progressive Muscle Relaxation restores and reconnects with the present.
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
Body Scan Meditation: Description and History (18:48)
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
See Week 9 on Calendar
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 (Slides)
How to Live in the Present Moment
Mindful Practice (1) Mindful Breathing
Mindful Breathing Exercise (2:21)
Guided Mindfulness Meditation Practices - Jon Kabat-Zinn (10:08)
Additional Videos
The Science of Mindfulness | Daniel Goleman (25:26)
Daniel Goleman traces the journey of mindfulness from ancient traditions to its integration into modern psychology and daily life. Drawing on extensive research, the presentation explores how meditation alters brain function, enhances resilience, and fosters social-emotional skills in both professionals and beginners.
The True Motivation of Mindfulness - Jon Kabat-Zinn (22:43)
Personal Applications & Assessment
Jon Kabat-Zinn's quotes Thich Nhat Hanh about the importance of seeing the beauty around you and the importance of being vs. doing (my words). How could you apply this to your Mindful Practices?
Feel free to contact me with questions or feedback on what was useful, what you enjoyed, and/or what could be added.
Donna
Donna 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)
•Exercise & Physical Activity with Mindfulness-Beyond Automatic Pilot 21
Additional Course Content
•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.
•What is mindfulness? Richie Davidson, Jon Kabat-Zinn, Cortland Dahl
Mindful Practice (2): Body Scan
•Guided Mindfulness Meditation Practices - Jon Kabat-Zinn (10:08)
•Mindfulness Exercise: Body Scan (6:24)
•Compassion Body Scan with Kristin Neff, PhD (8 min)
Additional Mindful Practices
•Body Scan Guided Meditation with Jon Kabat-Zinn (32m)
•30 Minute Body Scan by Tamara Levitt (30m)
•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.
• See Week 11 on Calendar
Additional Information
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.
Personal Applications & Assessments
•Is Mindfulness Right For Me?
•Progressive Muscle Relaxation Training (15 min)-Progressive Muscle Tensing and Relaxation (Review Wk. 7 Posting)
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
# # #
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 Applications & Assessments
Week 13:
Exercising for Endurance & Fitness
Aerobic Activities
Lesson 8 (L-8)
Mindful Practice (4):
Mindfulness in Everyday Life
Videos
•Mindfulness for Beginners (14:13)
•How to Be Mindful in Everyday Life-25 Ways to Practice Mindfulness (13:31)
Personal Applications & Assessments
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 Eating with Mayo | Karen Mayo | TEDxWilmington (8 min)
•What Happens To Your Body When You Quit Sugar For 30 Days? (26:27 min)
• See Week 14 on Calendar
Mindful & Relaxation Practices:
Being Present & Mindful
Videos
•Power of Presence Practice Live with Jon Kabat-Zinn (16:44)
•Feeling Fully Present in The Moment a 10-Minute Mindfulness Guided Meditation (10:04). Use mindfulness to bring you into the present moment.
•Minute Mindfulness Meditation for Being Present | Mindful Movement (20 min)
Additional Information & Videos
•Anderson Cooper reveals what Andrew Garfield said about grief that stuck with him. (33:37, CNN)
•A Legacy of Impact (Advocating for Older Adults)
Older adults should have the resources to live at home and contribute to their communities as long as possible. Join us with viewing a brief photo and narrative summary of how the National Council on Aging (NCOA) has turned that idea into reality for millions of Americans since 1950.
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
• See Week 17 on Calendar
Mindful Attitudes & Thoughts
Mindful Breathing
•Take a breather break. Spend 1 min. focusing on your breathing to reduce stress.
Mindful Home
•Mindful@Home - Cultivating Equanimity (18 min., Diana Winston)
Week 18:
Loving Kindness:
Lesson 13 (L-13)
End of Semester Review & Celebration
Welcome to Week 18 of Mindful Practices for Healthy Living.
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
Week 18 - Lesson 13 (L-13)
Looking Forward - Heartfelt Intentions to Sustain Mindful Practices
How the Serenity Prayer Can Support Emotional Well-Being
Videos
The 8 Dimensions of Wellness (2:43)
Benefits of Being in Nature (10:36)
Loving Kindness for Ourselves (20 min, Chris Germer, PhD)
Mindful Practice (Loving Kindness & Gratitude)
Heartfelt Intentions to Sustain Mindful Practices (Review)
Mindfulness Meditation for Being Present/ Mindful Movement (20:22)
Hidden Power in a Breath of Gratitude-Rory Ledbetter (17:32)
Meditate | Deep Sleep Release (10 min: Tamara Levitt)
Loving Kindness Meditation (9 min, Diana Winston)
Mindful Eating Mini-Meditation (3:17)
• See Week 18 on Calendar
Reflections & Review
Personal Applications & Assessments (Templates)
-Quality of Life (QoL)
-Self-Care Skills & Strategies (With Ease & Enjoyment)
-Lifestyle Practices (Sustainable Health Habits-Routines)
-Weekly Action Plans (80% Confidence with 80% Success)
Additional Information
Free Guided Meditations (UCLA Health)
Best Sleep Apps
Topics for Future Google Searches (Examples)
Resilience Practices, Mindfulness, Compassion, Gratitude, and Meditation
Congratulations on completing this course. 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.
Donna Eckstein, PhD
Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
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
•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
The course content consists of weekly lessons and action plans:
•Mindful Practices (Mindful & Integrative Health Practices)
•Action Plans (Health-Related Habits and/or Wellness Skills)
•Mindful Practices to Prevent Heart Attacks (Heart Attacks Double After Age 65)
•5 Simple Morning Rituals to Brighten Your Mood and Support Mental Well-Being (Ex: Talk to Your Pets, Embrace a Spiritual Interest, Sit in Complete Silence, Look Out the Window and Get Some Sun, Take Some Time to Be Creative.)
Videos
The Scientific Power of Meditation (3 min)
Meditation's Impact on the Brain | Documentary Clip (4 min)
Perspectives From Neuroscience: Visualizing the Wonders of the Brain Neuroscience & the Pillars of Well-Being (18:07)
-"Wellbeing is a skill that can be learned...the plasicity of wellbeing." - "Neuroplascity"
-"5 minutes of practice a day has an impact on your Brain and Health."
Personal Applications & Assessments
•Self-Care Checkup (Questionnaire)
•Assessing Your Individual Wellness Skills
•How Long Should Your Morning Routine Be?
Physical & Emotional Benefits, Helpful Strategies, Creating Your Routine.
For more information (Optional)
Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson (2:43:44) Scroll over to 35 minutes for some interesting information.
You may select the information within the course contents that you wish to explore based on your interests and needs at this time.
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.
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, & Zoom Link
•WellnessSkills.org
•Course Calendar
•Zoom Link
Course Content
•The Circle of Life: 6 Dimensions of Health & Well-Being
•9 Dimensions of Well-Being
•What is Quality of Life (QoL)?
Videos
•Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work (1:43:44)
>The 4 Pillars: Food, Movement, Sleep, Relaxation.
>Five-Minute (Kitchen) Strength Workout (scroll to 43 minutes)
>Increase self-awareness with the 3-F Framework to understand yourself:
1. Feel (80-90% of it),
2. Feed (How does food feed that feeling?),
3. Find an alternative behavior to feed that feeling?
Additional Videos
•Four Constituents of Well-Being with Richard Davidson, PhD (14 min)
•Calm Center - University of Colorado Videos
Personal Applications & Assessments
•Which of those 4 Pillars do you think you need the most work in?
•Who or what served as "encouragers" and "critics" in your life physically?
•What would improve your Quality of Life (QoL) physically?
•What would you like to do (this semester) to improve your QoL and Well-being physically?
•What was your “intention” to improve the quality of your life physically during this semester.
Quality of Life (Template)
1. What does Quality of Life (QoL) mean to you at this time?
2. What do you consider to be the key ingredients to change for your Quality of Life & Well-Being?
3. What do you consider to be the key ingredients to change for your Quality of Life & Well-Being?
4. What would you like to do (this semester) to improve your QoL?
Additional Information (Optional)
•Self-Directed Neuroplasticity - Rick Hanson | The FitMind Podcast (1:09:15).
•Book: Make Change that Lasts by Rangan Chatterjee, MD (2024)
•The Present | Full Award-Winning Documentary (17:55); 3.4 M views
The Present" is a 2023 award-winning adventure documentary featuring the story of Dimitri Poffé, a 34-year-old French traveler who left his native France to undertake a cycling trip after he tested positive for Huntington's disease. Huntington's disease is a rare neurodegenerative, hereditary, and incurable disease.
Dimitri's father passed away because of Huntington's 20 years ago, and his sister has been developing the symptoms for the past 13 years. According to studies, Dimitri should develop the symptoms between 35 and 40 years old.
On his adventure across South America, Dimitri visits researchers, associations, and people affected by the disease to raise awareness and share a message of hope.
"The Present" is an inspiring story of solidarity showcasing the importance of living life to the fullest.
Please enjoy your exploration of the information on 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)
•Morning and evening (wind-down) routines.
• See Week 3 on Calendar
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 & Videos
•The Healing Power of Mindfulness
•5-minute Guided Mediation with Jon Kabat-Zinn | MasterClass*
•What is Contemplative Practice
•Ultimate Guide to Sleep Meditations - With 20 Best Guided Sleep Meditations To Help With Insomnia
Videos
•The Neuroscience of Mindfulness-What happens to your brain when you meditate (9:05)
•The Neuroscience of Meditation, Mindfulness, and Compassion
(13:52) - The impact on anxiety, depression, lonliness, and the brain.
Relaxation & Mindful Practices
•10 Minute Meditation to Start Your Day
•Progressive Muscle Relaxation for Sleep
•Exercises that Improve Your Balance
• See Week 4 on Calendar
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)
•Weekly Action Plans (Template)
Additional Information (Optional)
•The Healing Power of Mindfulness with Jon Kabat-Zinn (1:52:32)
*Bio: 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 & Videos
•Daily Review & Renew
•A Powerful 20 Minute Guided Meditation (21:04) - Review
•Clear your mind with this 10 Minute routine guided by Jon Kabat-Zinn || MasterClass (12:33)
Relaxation & Mindful Practices (Daily Practices)
•The 4 R's: Reflect, Relax, Restore, & Release
•See Week 5 on Calendar
Personal Applications & Assessment
•Daily Review & Renew (Template)
Additional Information
•Daily Reviews
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
•Movement, nutrition, sleep, stress reduction, and social connection
If you hear the term “longevity” and think only about living longer, you’re missing half the point.
“What we actually want is both more years and more of those years lived in good health,” says Dr. David Barzilai, a longevity physician and the medical editor of Harvard Health Publishing’s Special Health Report Pathways to Longevity. “Almost no one wants additional years of frailty and dependence; they want more years of feeling well, moving freely, thinking clearly, and staying engaged with the people and work they love.”
To that end, recent years have seen an explosion in interest in longevity and healthy aging, largely driven by “science that’s genuinely more exciting than it was a decade ago,” says Dr. Barzilai, also a lecturer at Harvard Medical School.
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
• See Week 6 on Calendar
Personal Applications & Assessments
•8 Meditation Tips You Can Use Right Now (Meditation is linked to Positive Aging.)
Additional Information
•The Mindful Way Workbook
•What NOT to Say When Someone is Grieving a Loss
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
Videos
•Progressive Muscle Relaxation Training (15 min)
Progressive Muscle Relaxation restores and reconnects with the present.
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
•Body Scan Meditation: Description and History (18:48)
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
• See Week 9 on Calendar
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)
• Introduction to Mindfulness
•What Is Mindful Living and How to Live Mindfully
Mindful Practice (1) Mindful Breathing
•Mindfulness Ιn Everyday Life - Jon Kabat Zinn with Oprah Winfrey (13:12)
•Mindfulness of the Breath: Guided Meditation Practices (MBSR) by Jon Kabat Zinn (10:38)
•Mindful Breathing (10m)
•Boost Memory & Focus - Breath Meditation (11m)
•Daily Calm-10 Min. Mindfulness Meditation-Self Soothing (10:07)
•See Week 10 on Calendar
Additional Resources & Information
•How to Practice Mindfulness (Guide to Being Mindful…Daily)
•A Guide to Practicing Self-Care with Mindfulness
•5 Simple Mindfulness Practices for Daily Life
•Mindful Breathing Exercise (2:21)
•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?
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
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)
•Exercise & Physical Activity with Mindfulness-Beyond Automatic Pilot 21
•How to Practice Mindfulness (Guide to Being Mindful…Daily)
•A Guide to Practicing Self-Care with Mindfulness
•5 Simple Mindfulness Practices for Daily Life
Additional Course Content
•What is mindfulness? Richie Davidson, Jon Kabat-Zinn, Cortland Dahl (50:24)
•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
•Guided Mindfulness Meditation Practices - Jon Kabat-Zinn (10:08)
•Mindfulness Exercise: Body Scan (6:24)
•Compassion Body Scan with Kristin Neff, PhD (8 min)
Additional Mindful Practices
•Body Scan Guided Meditation with Jon Kabat-Zinn (32m)
•30 Minute Body Scan by Tamara Levitt (30m)
•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.
• See Week 11 on Calendar
Additional Information
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.
Personal Applications & Assessments
•Is Mindfulness Right For Me?
•Progressive Muscle Relaxation Training (15 min)-Progressive Muscle Tensing and Relaxation (Review Wk. 7 Posting)
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
# # #
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 Applications & Assessments
Week 13:
Exercising for Endurance & Fitness-
Aerobic Activities
Lesson 8 (L-8)
Mindful Practice (4):
Mindfulness in Everyday Life
Videos
•Mindfulness for Beginners (14:13)
•How to Be Mindful in Everyday Life-25 Ways to Practice Mindfulness (13:31)
Personal Applications & Assessments
Donna J. Eckstein, PhD
Faculty, Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com
Mindfulness Practices: Beginner's Mind
•Mindful Eating with Mayo | Karen Mayo | TEDxWilmington (8 min)
•What Happens To Your Body When You Quit Sugar For 30 Days? (26:27 min)
• See Week 14 on Calendar
Mindful & Relaxation Practices:
Being Present & Mindful
Videos
•Power of Presence Practice Live with Jon Kabat-Zinn (16:44)
•Feeling Fully Present in The Moment a 10-Minute Mindfulness Guided Meditation (10:04). Use mindfulness to bring you into the present moment.
•Minute Mindfulness Meditation for Being Present | Mindful Movement (20 min)
Additional Information & Videos
•Anderson Cooper reveals what Andrew Garfield said about grief that stuck with him. (33:37, CNN)
•A Legacy of Impact (Advocating for Older Adults)
Older adults should have the resources to live at home and contribute to their communities as long as possible. Join us with viewing a brief photo and narrative summary of how the National Council on Aging (NCOA) has turned that idea into reality for millions of Americans since 1950.
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
• See Week 17 on Calendar
Mindful Attitudes & Thoughts
Mindful Breathing
•Take a breather break. Spend 1 min. focusing on your breathing to reduce stress.
Mindful Home
•Mindful@Home - Cultivating Equanimity (18 min., Diana Winston)
Week 18:
Loving Kindness:
Lesson 13 (L-13)
End of Semester Review & Celebration
Welcome to Week 18 of Mindful Practices for Healthy Living.
Course Website & Calendar
WellnessSkills.org
Course Calendar
Course Content
Week 18 - Lesson 13 (L-13)
Looking Forward - Heartfelt Intentions to Sustain Mindful Practices
How the Serenity Prayer Can Support Emotional Well-Being
Videos
The 8 Dimensions of Wellness (2:43)
Benefits of Being in Nature (10:36)
Loving Kindness for Ourselves (20 min, Chris Germer, PhD)
Mindful Practice (Loving Kindness & Gratitude)
Heartfelt Intentions to Sustain Mindful Practices (Review)
Mindfulness Meditation for Being Present/ Mindful Movement (20:22)
Hidden Power in a Breath of Gratitude-Rory Ledbetter (17:32)
Meditate | Deep Sleep Release (10 min: Tamara Levitt)
Loving Kindness Meditation (9 min, Diana Winston)
Mindful Eating Mini-Meditation (3:17)
• See Week 18 on Calendar
Reflections & Review
Personal Applications & Assessments (Templates)
-Quality of Life (QoL)
-Self-Care Skills & Strategies (With Ease & Enjoyment)
-Lifestyle Practices (Sustainable Health Habits-Routines)
-Weekly Action Plans (80% Confidence with 80% Success)
Additional Information
Free Guided Meditations (UCLA Health)
Best Sleep Apps
Topics for Future Google Searches (Examples)
Resilience Practices, Mindfulness, Compassion, Gratitude, and Meditation
Congratulations on completing this course. 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.
Donna Eckstein, PhD
Emeritus/OA Program
San Diego College of Continuing Education (SDCCE)
RSDDonna@gmail.com