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© 2015
Communitas

Mind-Body Medicine Overview (Communitas Group 1)

WEBSITES

-Dr. Jim Gordon, Center for Mind-Body Medicine:  https://cmbm.org/self-care/

VIDEO

https://www.youtube.com/watch?v=nD_71eoxPFM (5:32)

AUDIO

-Soft Belly Breathing recording:

 (Cliff Smyth)

BOOKS

-Gordon, J. S. (1996). Manifesto for a new medicine: Your guide to healing partnerships and wise use of alternative therapies. Reading, MA: Addison-Wesley.

-Goleman, D. & Gurin, J. (1993). Mind body medicine: How to use your mind for better health. Yonkers, NY: Consumer Reports Books.

-Phillips, M. (2007). Reversing chronic pain. Berkeley, CA: North Atlantic Books.

Autogenics (Communitas Group 2)

SCRIPTS

Raymond Lloyd Richmond:  http://www.guidetopsychology.com/autogen.htm#1

VIDEO

Yasmine Buraik: https://www.youtube.com/watch?v=5Lzi4T6mu0U (audio recording: 14:00)

AUDIO

Cliff Smyth: General autogenics process: TB uploaded

Cliff Smyth: Autogenic hand warming:

 

BOOKS

Sadigh, M. R. (2004). Autogenic training: A mind-body approach to the treatment of fibromyalgia and chronic pain syndrome. New York, NY: Haworth Medical Press

Meditation and Mindfulness (Communitas Group 3)

WEBSITE

AUDIO

  • Jon Kabat-Zinn, Center for Mindfulness in Medicine, Healthcare, and Society Mindfulness Meditation: [Series 3 is recommended] http://www.mindfulnesscds.com/collections/cds OR http://www.mindfulnesscds.com/collections/mp3s
  • Gina Biegel, LMFT, Mindfulness for Teens: Meditation Practices to Reduce Stress and Promote Well-Being (CD, MP3) http://www.stressedteens.com/store/
  • Amy Saltzman, MD, Still Quiet Place: Mindfulness for Teens (CD) Available from http://www.stillquietplace.com/?page_id=16
  • “Mindfulness Meditation for Teens” by Bodhipaks
  • Mindfulness bodyscan meditation, Dave Potter, MBSR instructor, Guided body scan: http://palousemindfulness.com/disks/bodyscan.mp3 (33.01)
  • Mindfulness bodyscan meditation – Guided body scan: http://palousemindfulness.com/disks/bodyscan.mp3 (33.01)

VIDEO

BOOKS FOR TEENS AND CHILDREN

  • Sitting Still Like a Frog: Mindfulness Exercises for Kids (and their parents) by Eline Snel and Myla Kabat-Zinn. Includes a CD.
  • Gina M. Biegel, The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress (Instant Help Books, 2009)
  • Joseph V. Ciarrochi, Louise Hayes, and Ann Bailey, Get Out of Your Mind and Into Your Life for Teens: A Guide to Living an Extraordinary Life (Instant Help, 2012)
  • Mark C. Purcell and Jason R. Murphy, Mindfulness for Teen Anger: A Workbook to Overcome Anger and Aggression Using MBSR and DBT Skills (Instant Help, 2014)
  • Bob Stahl and Elisha Goldstein, A Mindfulness-Based Stress Reduction Workbook (New Harbinger Pub- lications, 2010)
  • Christopher Willard, Mindfulness for Teen Anxiety: A Workbook for Overcoming Anxiety at Home, at School, and Everywhere Else (Instant Help, 2014)
  • Dzung Vo, The Mindful Teen (Instant Help, 2015)

BOOKS FOR ADULTS

  • Burch, V. & Penman, D. (2013). You are not your pain: Using mindfulness to relieve pain, reduce stress, and restore well-being. New York, NY: Flat Iron Books. (Based on the Mindfulness-Based Stress Reduction (MBSR) program with a primary focus on pain.)
  • Kornfield, J. (2004). Meditation for beginners. Bolder, CO: Sounds True.
  • Susan Kaiser Greenland, The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate (Free Press, 2010)
  • Jon Kabat-Zinn, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (rev. and updated ed.) (Bantam Books, 2013)
  • Jon Kabat-Zinn, Mindfulness for Beginners: Reclaiming the Present Moment—And Your Life (includes audio CD) (Sounds True, 2012)

Mindful Nutrition (Communitas Group 3)

WEBSITES

VIDEOS

BOOKS

  • Chozen Bays, J. (2009). Mindful eating: A guide to rediscovering a healthy and joyful relationship to food. Boston: Shambala.
  • Hanh, T. N. & Cheung, L. (2011). Savor: Mindful eating, Mindful life. New York, NY: Harper Collins
  • Albers, S. (2009). 50 ways to sooth yourself without food. Oakland, CA: New Harbinger
  • Albers, S. (2011). “But I deserve this chocolate”: The 50 most common diet-derailing excuses and how to outwit them. Oakland, CA: New Harbinger
  • Albers, S. (2009). 50 ways to sooth yourself without food. Oakland, CA: New Harbinger
  • Albers, S. (2011). “But I deserve this chocolate”: The 50 most common diet-derailing excuses and how to outwit them. Oakland, CA: New Harbinger

Guided Imagery (Communitas Group 4)

SCRIPTS

  • Free guided imagery scripts you can use yourself: Visit Site

AUDIO – free

  • Podcasts for a number of conditions on Kaiser website. Visit Sit
  • Jim Gordon, Center for Mind-Body Medicine: Guided Imagery: Didactic and Lemon exercisehttps://cmbm.org/self-care/
  • Dr Martin Rossman Guided imagery: Safe place/evoking qualities in yourself/live: https://www.youtube.com/watch?v=dL96FeiL1Xs

AUDIO – for purchase

BOOKS

  • Naparstek, Belleruth. (2004). Invisible heroes: Survivors of trauma and how they heal. New York, NY: Bantam Books.
  • Rossman, Martin L. (2000). Guided imagery for self-healing. Tiburon, CA: H. J Kramer/New World Library.
  • Achterberg, Jeanne, Dossey, Barbara, & Kolkmeier, Leslie. (Eds). Rituals of healing: Using imagery for health and wellness. New York, NY: Bantam Books.

Movement (Communitas Group 5)

ONLINE RESOURCES

  • American Heart Association: www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical-Activity_UCM_001080_SubHomePage.js
  • President’s Council on Fitness, Sports & Nutrition: Ideas and resources: www.fitness.gov
  • Centers for Disease Control and Prevention: http://www.cdc.gov/physicalactivity/
  • National Center on Health, Physical Activity, and Disability: http://www.ncpad.org/content/9/Exercise~and~Fitness

BOOKS

  • Davis, M., Eshelman, E. R., McKay, M. (2008). The relaxation and stress reduction workbook. Oakland, CA: New Harbinger Publications. Chapter 20, pages 329–353 provides information about different types of exercise, dealing with barriers to exercise, making your own plan, and online resources.
  • Sharfarman, S. (1997). Awareness heals: The Feldenkrais Method for dynamic health. Reading, MA: Addison-Wesley. Contains gentle awareness through movement exercises for flexibility, easier movement, and pain reduction.
  • Ratey, John. J. (2008). Spark: The revolutionary new science of exercise and the brain. New York, NY: Little, Brown and Company
  • Reynolds, Gretchen. (2012). The first 20 minutes: Surprising science reveals how we can exercise better, train smarter, live longer. New York, NY: Hudson Street Books.
  • Broad, William. J. (2012): The Science of Yoga: The risks and the rewards. New York, NY: Simon and Shuster.

Breathing (Communitas Group 5)

WEBSITES

 

 

Writing & Journaling (Communitas Group 6)

RESARCH articles

  • Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346. doi: 10.1192/apt.11.5.338 Available from: http://apt.rcpsych.org/content/11/5/338
  • American Psychological Association: Gratefulness and heart health http://www.apa.org/news/press/releases/2015/04/grateful-heart.aspx

 BOOKS

 There are many books and other resources on journal writing, story telling, and poetry, and how they can contribute to your health and your life. Here are a few.

  • DeSalvo, Louise. (1999). Writing as a way to healing: How telling stories transforms our lives. New York, NY: Harper Collins.
  • Fox, John. (1997). Poetic medicine: The healing art of poem-making. New York, NY: Jeremy P. Tarcher/Putnam.
  • Capacchione, Lucia. (1989). The well-being journal: Drawing upon your inner power to heal yourself. North Hollywood, CA: Newcastle Publishing.
  • Stone, Richard. (1996). The healing art of story telling: A sacred journey of personal discovery. New York, NY: Hyperion.
  • Rainer, Tristine. (1979). The new diary. New York, NY: Jeremy P. Tarcher.
  • Lee, John. (1994). Writing from the body: For writers, artists and dreamers who long to free your voice. New York, NY: St. Martin’s Press.

Relaxation and Stress Management

AUDIO

  • “Indigo Dreams: Relaxation and Stress Management Bedtime Stories for Children to Improve Sleep, Manage Stress and Anxiety” by Lori Lite
  • “Relaxation and Self-Regulation Techniques for Children and Teens: Mastering the Mind-Body Connection” by Dr. Mary Karapetian Alvord and Dr. Bonnie Zucker

 

BOOKS

  • Breathe, Chill: A Handbook of Games and Techniques Introducing Breathing, Meditation, and Relaxation to Kids and Teens, by Lisa Roberts, RYT, RCYT
  • The Relaxation & Stress Reduction Workbook for Kids, by Lawrence E. Shapiro, Ph.D. and Robin K. Sprague, LCPC