Janice Singles, Psy.D., Distinguished Psychologist
 Resources
at UW-Health
 Community
 Resources
Resources
On-the-Go
a
mental state
achieved by focusing
one's awareness on
the present moment,
while calmly
acknowledging and
accepting one's
feelings, thoughts,
and bodily sensations
Benefits for meditation
and mindfulness are
clear for both health
and well-being
 Wanders
frequently,
regardless of activity
 A wandering mind is
a less happy mind
 Thoughts are more
predictive of
happiness than what
we are doing.
Killingsworth & Gilbert (2010) Science
take a class
join a meditation group
Read and practice on your own
Free informational session
Mindfulness Based Stress Reduction
Mindfulness for Middle Schoolers
Mindfulness Immersion for Teens
Mindfulness Graduate Courses
Integrative Medicine Mindfulness
Retreats
 Psychiatry:
 http://www.psychiatry.wisc.edu/uwp
Mindfulness.html
• Mindfulness-based Group Therapy for
Depression
• Mindfulness-based Group Therapy for
Anxiety
madison.shambhala.org
Madisonmeditation.org
snowflower.org
tergar.org/communities-and-practice-groups
Coming to Our Senses by Jon Kabat-Zinn, PhD
Everyday Blessings by Myla and Jon Kabat-Zinn
Full Catastrophe Living by Jon Kabat-Zinn, PhD
Meditation for Beginners by Jack Kornfield
Mindfulness in Plain English by Bhante Gunaratana
Peace is Every Step by Thich Nhat Hahn
Radical Acceptance by Tara Brach
Real Happiness by Sharon Salzberg
 http://www.fammed.wisc.e
du/ourdepartment/media/mindful
ness
 Look under the categories:
• Mindfulness
• Mindfulness for Health
15 minute recording for
stress management and
relaxation
Stress makes
symptoms worse,
especially GI
symptoms
 Modules
to help with
common health
concerns:
 Videos
by experts:
• Mindfulness
• Eating for Your Health
• Depression
• Visualizations/Self-
• GERD
Hypnosis
• And others
• Grief
• Irritable Bowel
Syndrome
• Meditation
• And many more!
 Websites:
• Mindful.org
• Centerformindfullearning.org
• Freemindfulness.org
• http://marc.ucla.edu/body.cfm?id=22
• http://palousemindfulness.com/selfguidedMBSR
.html
• http://www.tarabrach.com/audioarchivesguided-meditations.html
 There’s
an App for that!
• Headspace
• Stop, Breathe & Think
• Calm
• Meditation Helper
• Mindfulness Bell
• Breathe2Relax
 Change
One Thing: A
Group for Diabetes
Self-Care
 Creative Coping with
Chronic Illness
 Mindfulness and
Chronic Illness
 Contact Dr. Heidi
Beckman, Ph.D. at
(608) 263-8060
UW EAST CLINIC
• Mind Body Skills Group
UW RESEARCH PARK CLINIC
• Pain Management and
• Headache Group
Coping group
• Lifestyles Groups
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Meditation and Pain
Positive Emotions & Pain
Cognitive Behavioral Tx
Pacing Skills
Self Compassion
 Mind
Body Skills for
GI problems:
5 sessions beginning
this summer, Thursdays
4 – 5:30 p.m.
 Combining
proven
methods
• Cognitive Behavioral
Intervention
• Hypnosis
• 8 sessions over 3
months
• Sign-up for more
information
 Take
2 bites
mindfully.
• For the first two bites
of any meal or snack
you eat, notice the
sensory experiences
of the texture, taste,
sound, smell and
appearance of the
food.
 Notice
what just one
breath feels like.
• Feel the sensations of
one breath flowing
into and out from your
body. Notice the
sensations in your
nostrils, your
shoulders, your rib
cage, your belly etc.
 Give
your brain a
break. Choose to not
fill up every tiny
moment in the day
with activity. Try
just breathing,
looking at nature or
just being present
 Take
an activity and
just apply
mindfulness to it, e.g.,
washing a dish,
taking out the
garbage, brushing
your teeth, etc.
• Pay attention to the
sensations of the
experience