• - Relaxation & Mindful Practices -
  >For dates of weekly lessons, click on the tab for the Calendar.
  >For personal applications, click on the tab for Action Plans.

Welcome to Mindful Practices for Healthy Living. This online course has been included due to the research that has emerged supporting its efficacy with chronic pain, sleep disturbance, fibromyalgia, cancer, Alzheimer’s, diabetes, high blood pressure, hypertension, anxiety, depression, ADHD, and many other mental and physical conditions. More specifically, mindfulness has been shown to target improvements in:

• daily living skills

• level of independence

• quality of living

Evidence-based relaxation and mindful health practices, skills, strategies, and resources are applied to challenges related to living with a chronic health condition, providing care for an individual with a chronic health condition, or to those who simply want to enhance their day-to-day wellness. 

Each lesson includes an overview of:

• how to apply relaxation & mindfulness health practices in everyday life

• challenges involved in applying relaxation & mindfulness health practices

• supportive research regarding the effects of relaxation & mindfulness health practices

• evidence-based guided relaxation & mindfulness health practices.

By practicing relaxation and mindfulness health practices throughout the duration of this course, I hope you can develop skills to bring heightened awareness and gratitude to your everyday life experiences.

For more information, click on Mindfulness: What It Is & Isn't

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Mindful Practices
for Healthy Living
Course Outline & Contents*

Lessons for Weeks 6-18

Self-Management Skills, Strategies, & Support 

To download a lesson, click on the links (in blue).
For "Relaxation and Mindfulness Practices."
Click Calendar
(Relaxation & Mindfulness Practices.)

• Lesson 1: The Mindful Way Workbook; Mindfulness & Integrative Medicine
  Relaxation Practice (1): Awareness of Your Breath
  Read: 8 Meditation Tips You Can Use Right Now (Meditation is linked to Positive Aging.)

• Lesson 2: Mindfulness-Based Stress Reduction (MBSR) & Mindfulness-Based Cognitive Therapy
  Relaxation Practice (2): Progressive Muscle Relaxation

• Lesson 3: Depression, Unhappiness, & Emotional Distress: Why Do We Get Stuck;  Finding Resources for Mindfulness
  Relaxation Practice (3):  Muscle Tensing and Relaxing

• Lesson 4: Doing, Being, & Mindfulness
  Relaxation Practice (4): Visualization & Guided Imagery

• Lesson 5:  Using Your Mind/Emotions to Manage Symptoms
  MindfulnessPractice (1)  Mindful Breathing

• Lesson 6: Exercise and Physical Activity with Mindfulness-Beyond Automatic Pilot
  Mindfulness Practice (2): Body Scan  

• Lesson 7: Another Way of Knowing-The Hidden Power of Thinking
  Mindfulness Practice (3): Mindful Walking & Movements  

• Lesson 8: Coming Home to the Present-Gathering the Scattered Mind
  Mindfulness Practice (4): Mindfulness in Everyday Activities 

• Lesson 9: Recognizing Aversion (Negative Thoughts) 
  Mindfulness Principles: Beginner's Mind

• Lesson 10: Allowing Things to Be as They Already Are
  Mindfulness Principles: Being Present

• Lesson 11: Seeing Thoughts as Thoughts
  Daily Mindfulness Practices: Positive & Loving Kindness (with Self)

• Lesson 12:  Mindfulness &  Kindness in Action
  Daily Mindfulness Practice: Mindfulness Awareness & Sleep 

• Lesson 13: Looking Forward - Heartfelt Intentions to Sustain Mindfulness Practices
  Daily Mindfulness Practice: Loving Kindness-Heartfelt Intentions to Sustain Mindfulness Practices 

Course Integration:  
What now? Personal Review

Relaxation & Mindful Practices

Cultivating Mindful Practices, Gratitude, & Well-Being

For Weekly Relaxation & Mindful Practices,
click on the links in the Calendar.

Supplemental  Information

Text: Living a Healthy Life with Chronic Conditions (2020)
can be used as a supplement to these lessons.