Resources for 2013 FACES Conference
Willpower Workshop Slides:
FACESWillpowerSLIDES (color slides in PDF form, best for viewing on device)
FACESWillpowerHANDOUTS (slides in grayscale 6-per-page handout form, best for printing)
Compassion Workshop Slides:
FACESBarrierstoCompassionSLIDES (color slides in PDF form, best for viewing on device)
FACESBarrierstoCompassionHANDOUTS (slides in grayscale 6-per-page handout form, best for printing)
Written instructions for self-reflection/journaling exercises:
Full scientific reports of relevant ideas/studies mentioned in workshops:
Barriers to Compassion
A Heuristic Model of Enactive Compassion (Halifax 2012)
Universal Dimensions of Social Cognition: Warmth and Competence (Fiske, Cuddy, & Glick 2007)
The Science of Self-Compassion A review chapter by self-compassion researcher Kristin Neff, from the book Compassion and Wisdom in Psychotherapy
The Neural Basis for Self-Control (Rangel 2009)
The Strength Model of Self-Control (Baumeister, Vohs, & Tice 2007)
Self-Compassion Increases Self-Improvement Motivation (Breines et al. 2012)
Mindfulness, Self-Control, & Reducing Suffering
Mind Wandering and Attention During Focused Meditation (Hasenkamp et al. 2012)
Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions (Brewer, Elwafi, & Davis 2012).
Retraining the Addicted Brain: A Review of Hypothesized Neurobiological Mechanisms of Mindfulness-Based Relapse Prevention (Witkiewitz, Lustyk, & Bowen 2012)
The Mindful Brain and Emotion Regulation in Mood Disorders (Farb, Anderson, & Segal 2012).
Guided breathing/meditation MP3s (to reduce stress and increase focus, mindfulness, and self-compassion)
Breath Focus Meditation (15 min; foundation for training both willpower and compassion)
Surf the Urge instructions (breathing practice for dealing with cravings/impulses/anxiety)
Alternate Nostril Breathing with Breath Visualization (9 min — this practice is another way to train HRV; combines focus meditation with breath regulation for autonomic balance/increased vagal tone)
Body Scan and Body Gratitude (20 min — a self-compassion practice designed for people who experience body-related challenges, e.g. body image, chronic pain, or cancer). If you are interested in befriending the body, also try: Listening to Your Body Self-Reflection (5 min)
How Do I Measure HRV?
You may be interested in training HRV to improve stress resilience, willpower, and compassion. Until recently, it has been very difficult to find an affordable and user-friendly HRV monitor. However, there are now a number of inexpensive smartphone apps that can calculate HRV using a wireless heart rate monitor and receiver, or even just a smartphone camera sensor that captures your fingerpulse. Some apps also offer breathing exercises or other interactive tools to help you increase your HRV immediately. While I do not endorse any particular app (and have not tested all of them), you can explore these options in the app store that is compatible with your smartphone: BioForce HRV; Calm Zone; HRV Tracker; Ithlete; SweetBeat; Stress Check Pro.
Organizations I Work With/More Resources:
The Stanford Center for Compassion and Altruism Research and Education (includes many videos of compassion-related talks, research papers, and other resources)
The Compassionate Mind Foundation (includes scales/surveys for practice and research, published studies, training manuals, and more)
Selfdeterminationtheory.org (the website for self-determination theory research and resources)
Self-compassion.org (the website of self-compassion researcher Kristin Neff, which includes a page with links to all published research on self-compassion)
The Yale Therapeutic Neuroscience Clinic (includes research papers on mindfulness and addiction, along with resources for providers and patients)
The Yoga Service Council (our second annual conference will be held at the Omega Institute in New York, May 2013)
The Willpower Instinct (Avery 2012) describes the science of self-control and how it can be applied to you own goals and challenges. It is based on my Stanford University course “The Science of Willpower.”
Sign up for the free “Boost Your Willpower” 28-Day Program with Yoga Journal to access free online yoga practice videos, guided meditation MP3s, and other resources designed to help you cultivate mindfulness, self-compassion, motivation, and focus.
If you are interested in extended guided meditations (mindfulness, self-compassion, etc.) as well as the science of self-compassion, meditation, and behavior change, I recommend my 6-session audio course with Sounds True, The Neuroscience of Change: A Compassion-Based Program for Personal Transformation.
I also taught a 6-session live video course through Sounds True called Choose to Change, and you can now access the on-demand version of all class materials (videos, 6 guided meditation MP3s, and self-reflection/”homework” exercises) through Sounds True. Healthcare/psychology professionals can receive 6 hrs of continuing education for taking this course online.