Seattle Club Resources

Resources for the Seattle Club 2013

Slides:

McGonigalSeattleClubSLIDES

McGonigalSeattleClubHANDOUTS

Written instructions for self-reflection/journaling exercises:

Instructions for writing a letter from your future self

Self Compassion Letter Writing Exercise

Values Affirmation Writing Exercise

Guided breathing/meditation MP3s (to reduce stress and train focus, mindfulness, and self-compassion)

Breath Focus Meditation (15 min)

Surf the Urge instructions (breathing practice for dealing with cravings/impulses/anxiety)

Listening to Your Body Self-Reflection (5 min)

Alternate Nostril Breathing with Breath Visualization (9 min)

Body Scan and Body Gratitude (20 min)

Other Resources/Books/Programs

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.

If you are interested in sample yoga sequences and scripts for meditation/breathing exercises appropriate for beginners, people dealing with physical pain or health challenges, or those interested in cultivating mindfulness and self-compassion through yoga practice, I recommend my book Yoga for Pain Relief (New Harbinger 2009).

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)

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 International Association of Yoga Therapists

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