Body and Mind

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1. Mindfulness

2. Silence, Space, Simplify

3. The Pause

4. Yoga and Our Breath

5. Meditation

6. Journaling

7. Touch

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1) Mindfulness

• 5-Minute Mindfulness Meditations for Teens / N. Libin PhD / Published 2019

• bringhamandwomens.org/osher-center/integrative-medicine-overview

• centerforhealthyminds.org

• centerformsc.org/ See: Guided Meditation and exercises

• chacmc.org

• davidvago.bwh.harvard.edu/mindfulness-research-collaborative-mrc/

• Healing Your Emotional Self / B. Engel / Published 2007

• How to Train a Wild Elephant: And Other Adventures in Mindfulness / J. C. Bays / Published 2011

• Little Book of Mindfulness: 10 minutes a day to less stress, more peace / P. Collard / Published 2014

• mindful.org/10-mindfulness-researchers-know

• Mindfulness Cards: Simple Practices for Everyday Life (Daily Mindfulness, Daily Gratitude, Mindful Meditation) / R. Gunatillake / Published 2018

• Mindfulness in Plain English/ B. H. Gunaratana  / Published  2011

• Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World / M. Williams, D. Penman, et al. / Published 2012

• Mindfulness-Based Interventions in Context: Past, Present, and Future / J. Kabat-Zinn / Published 2003

• nccih.nij.gov

• oshercenter.org/

• Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday / M. Sockolov  / Published 2018

• Self-Regulation and Mindfulness: Over 82 Exercises & Worksheets for Sensory Processing Disorder, ADHD, & Autism Spectrum Disorder / V. Gibbs / Published 2017

• THE HEADSPACE GUIDE TO MEDITATION AND MINDFULNESS / A. Puddicombe  / Published 2016

• The Mind-Body Peace Journal: 366 Mindful Prompts for Serenity and Clarity (Volume 5) (Gilded, Guided Journals) / S. E. Johnson / Published 2019

• The Power of Now: A Guide to Spiritual Enlightenment / E Tolle / Published 2004

• uclahealth.org/marc/

• umassmed.edu/cfm/

• wellness.huhs.harvard.edu/Mindfulness

• Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life / J. Kabat-Zinn  / Published 2005

• Zen as F*ck: A Journal for Practicing the Mindful Art of Not Giving a Sh*t (Zen as F*ck Journals) / M. Sweeney / Published 2018

• niklasgoeke.com/blog/

• Shambhala, Sacred Path of the Warrior / C. Trungpa / Published 1984

• The Tao of Pooh & The Te of Piglet / Benjamin Hoff / Published 2019

• How Your Mind Can Heal Your Body / D. R. Hamilton / Published  2018

• Cure: A Journey into the Science of Mind Over Body / J. Marchant / Published 2017

• Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance / A. Hutchinson &  M. Gladwell / Published 2018

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2) Silence, Space, Simplify

• 100 Ways to Simplify Your Life / J. Meyer  / Published 2015

• Homebody: A Guide to Creating Spaces You Never Want to Leave / J. Gaines / Published 2018

• How to Simplify Your Life in 30 Days: A 30-day interactive journal that will change your life forever / A. Goldberg / Published2018

• Rabbitt, M. (2019). Why we need our personal space. Prevention, 71(8), 64-69.

• Silence: The Power of Quiet in a World Full of Noise / T. N. Hanh  / Published  2016

• Simplify: Ten Practices to Unclutter Your Soul / B.  Hybels / Published 2015

• The Joy of Less: A Minimalist Guide to Declutter, Organize, and Simplify - Updated and Revised (Minimalism Books, Home Organization Books, Decluttering Books House Cleaning Books) / F. Jay / Published 2016

• The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing / M. Kondo / Published 2011

• The Power of Silence: Against the Dictatorship of Noise / C. R. Sarah & N. Diat / Published 2017

• The Thrival Guide: A Practical Path To Intentional Living in a Consumer Driven, Tech-Saturated, and Distracted World / Eric Eaton / Published 2018

• Selma / J. Bauer / Published 2003

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3) The Pause

• In praise of slowness: How a worldwide movement is challenging the cult of speed / C. Honore / Published 2004

• Pause: Harnessing the Life-Changing Power of Giving Yourself a Break / R. O'Meara  / Published 2017

• Press Pause: A Journal for Self-Care, Intention, and Slowing Down / M. Hersey  / Published 2018

• The Power of Pause: Becoming More by Doing Less / T. Hershey /Published 2011

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4) Yoga and Our Breath

• Eastern Body, Western Mind: Psychology and the Chakra System As a Path to the Self / A. Judith / Published 2004

• Learning to breathe: A mindfulness curriculum for adolescents to cultivate emotion regulation, attention, and performance / P. C. Broderick / Published 2013

• byrslf.co Look for: Five Breaths to Change Your Life Conquer Fear Anxiety Insomnia…

• chopra.com Look for: Learn the Ujjayi breath ancient Yogic Breathing

• Science of Yoga: Understand the Anatomy and Physiology to Perfect Your Practice / A. Swanson / Published 2019

• The Yoga Mind: 52 Essential Principles of Yoga Philosophy to Deepen Your Practice / R. Jakubowicz  / Published 2018

• Yoga and Mindfulness for Kids: 25+ Fun Activities to Stay Calm, Focus and Peace | Yoga Stories for Kids and Parents / Argo Brothers & U. Klepinina  / Published 2018

• Yoga Mind, Body & Spirit: A Return to Wholeness / D. Farhi / Published  2000

• Yoga and Science in Pain Care: Treating the Person in Pain / N. Pearson, S. Prosko, et al. | Published 2019

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5) Meditation

• centerformsc.org/practice-msc/guided-meditations-and-exercises/

• Coventry University (2017). Meditation and yoga can 'reverse' DNA reactions which cause stress, new study suggests. Retrieved from: www.sciencedaily.com/releases/2017/06/170615213301.htm

• Dedert, E. A. et al. (2004). Religiosity may help preserve the cortisol rhythm in women with stress-related illness. International Journal of Psychiatry in Medicine, 34(1), 61-77.

• eocinstitute.org Look for: How Mantras Enhance Meditation

• Essential Chakra Meditation: Awaken Your Healing Power with Meditation and Visualization Paperback / A. Pfender / Published 2019

• Stress Less, Accomplish More: Meditation for Extraordinary Performance / E. Fletcher / Published 2019

• You Have 4 Minutes to Change Your Life: Simple 4-Minute Meditations for Inspiration, Transformation, and True Bliss / R. Borucki / Published 2017

• osher.ucsf.edu/guided-imagery-meditation-resources

• Meditations / M. Aurelius / Published 1997

• The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness / J. Yates, Matthew Immergut , et al. / Published 2017

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6) Journaling

• 83 Benefits of Journaling for Depression, Anxiety, and Stress / C. E. Ackerman / Published 2019

• Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5).

• Checklist Notebook, Simple To-Do Lists with 3 Top Priorities, 120 Pages: To Do Check Lists for Daily and Weekly Planning, Undated Chaos Coordinator Note Book Organizer / Sweet Life Press / Published 2020

• Creative Journaling: A Guide to Over 100 Techniques and Ideas for Amazing Dot Grid, Junk, Mixed Media, and Travel Pages / R. Day / Published 2020

• https://lifehacker.com/journaling-showdown-writing-vs-typing-1792942629

• Journaltherapy.com/lets/journal/a-short-course-in-journal-writing/

• Murray, B. (2002). Writing to heal: By helping people manage and learn from negative experiences, writing strengthens their immune systems as well as their minds. Monitor on Psychology, 33(6), 54.

• physicianhealthprogram.com/ Look for: Journaling and Clarity

• Smyth, J. & Lepore, S. J. (2002). The writing cure: How expressive writing promotes health and emotional well-being. American Psychological Association: Washington, D. C.

• Start Where You Are: A Journal for Self-Exploration / M. L. Patel / Published  2015

• The Health Benefits of Journaling / M. Purcell / Published 2018

• The Writing Cure: How Expressive Writing Promotes Health and Emotional Well-being / J. Smyth & S. J. Lepore / Published 2002

• Writing your way to happiness  / T. Parker-Pope / Published 2015

• Writing to Heal: A guided journal for recovering from trauma & emotional upheaval / J. W. Pennebaker / Published 2001

• Dot Journaling―A Practical Guide: How to Start and Keep the Planner, To-Do List, and Diary That’ll Actually Help You Get Your Life Together / R. W. Miller / Published 2017

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7) Touch

• amtamassage.org/

• Chakra Healing: A Beginner's Guide to Self-Healing Techniques that Balance the Chakras / M. Alcantara / Published 2017

• Healing Touch: Enhancing Life through Energy Therapy / D. Wardell, S. Kagel , et al. / Published 2014

• https://www.psychologytoday.com/us/articles/201303/the-power-touch

• Massage: Get in touch with its many benefits / Mayo Clinic Staff / Published 2018

• The Little Book of Energy Healing Techniques: Simple Practices to Heal Body, Mind, and Spirit / K. Frazier  / Published 2019

• psychologytoday.com/us/articles/201303/the-power-touch

• Sumioka, H. et. Al. (2013) Huggable communication medium decreases cortisol levels. Nature; 3: 3024.

• Crucianelli, L. et. Al. (2013) Bodily Pleasure Matters: Velocity of Touch Modulates Body Ownership During the Rubber Hand Illusion. Frontiers in Psychology; 4: 703.

• Inagaki, T. K. & Eisenberger, N. I. (2012) Neural correlates of giving support to a loved one. Psychosom Med; 74(1): 3-7.

• Holt-Lunstad, J. et. Al. (2008) Influence of a “warm touch” support enhancement intervention among married couples on ambulatory blood pressure, oxytocin, alpha amylase, and cortisol. Psychosom. Med; 70: 976–985.

• Quantum-Touch: The Power to Heal (Third Edition) / R. Gordon , E. Barrow, et al. / Published 2006

• The Healing Power of Touch / Harvard Men’s Health Watch / Published 2017

• Touch: The Science of the Hand, Heart, and Mind / D. J. Linden / Published 2016

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