Start off with /Parent 2 0 R You want to stretch the mucles that are tight to avoid either of these situations. /Group << /LastChar 51 /CA 1 One of the most important things to demonstrate today is respect for your partner’s personal space. /BitsPerComponent 8 >> 60 0 obj <>/Filter/FlateDecode/ID[<9DCA4F796288934A97BF1D1EE41ECE4E><8BCEDDD2B3DB1F4F89584922FDE4D68D>]/Index[47 20]/Info 46 0 R/Length 74/Prev 972187/Root 48 0 R/Size 67/Type/XRef/W[1 2 1]>>stream 18 0 obj /Marked true /F6 17 0 R /ExtGState << >> >> endstream endobj 52 0 obj <>stream << /Resources << /Type /Action /F1 12 0 R >> Pay attention to the sensation of your feet in contact with the ground. /ca 1 >> Best uhs.berkeley.edu. /JS (this.print\({bUI:true,bSilent:false,bShrinkToFit:true}\);) /BM /Normal %PDF-1.6 %���� The arms are in the same plane as the body. /Encoding /Identity-H /Type /Group /StructParents 2 Now release your right leg back to neutral and point your left toe. Mindful Yoga /FirstChar 32 << /Length 6937 They also are a good place to start with clients who have very low impulse control and distress tolerance. h�b```f``2b`a`\$� �� �@Q� ��l١��O��8d`�ǽ{�a f�;��b��sA- �v�a�� >> exercise helps to practice patience and helps to be mindful of others and work as a team. Not stretching at all before you exercise leads to your body becoming tight and crooked. /Subtype /TrueType /Parent 2 0 R /RoleMap 9 0 R endstream endobj 48 0 obj <> endobj 49 0 obj <>/ProcSet[/PDF/Text/ImageB]/XObject<>>>/Rotate 0/Type/Page>> endobj 50 0 obj <>stream /Type /Pages Decrease in negative thinking. And having a stretch now … and noticing yourself stretching . /Artifact /Sect This session looks carefully at some aspects of communication in stressful situations, and through some simple practices learn how to deal more skilfully with ourselves and others. /Type /Font /BaseFont /ABCDEE+Calibri /F1 12 0 R /Tabs /S Now put your left heel on the floor and point your left toes upward, stretching the back of the left lower leg. This stretching exercise should be done first thing in the morning, or right before you go to bed and should only take three minutes. Stretch the muscles on the front of your left lower leg. >> Yoga is a Sanskrit word that literally means “yoke.” The practice of yoga is the practice of yoking together or unifying body and mind, which /Lang (en-GB) << /FontDescriptor 85 0 R /Widths [278 0 0 0 0 0 0 0 0 0 /Encoding /WinAnsiEncoding << << /ModDate (D:20171013085618+01'00') >> Alternatively, play a game and avoid cracks (or step on /Resources << This exercise guides you through 6-minutes of mindful stretching. /GS8 19 0 R /F8 23 0 R /StructParents 1 71 0 R 40 0 R 72 0 R 42 0 R 73 0 R 44 0 R 46 0 R 47 0 R 74 0 R 49 0 R << >> << sensation, such as stretching, quivering, or your muscles tiring. << /Annotation /Sect /FontDescriptor 82 0 R Breathing in, slowly lift your arms in front of you to shoulder level. /Dialogsheet /Part << This process begins by becoming mindful of your own inner experiences in the here and now. Mindful stretching is a great form of exercise that encompasses breathing and movement. 0 0 0 0 0 556 611 556 611 556 endobj /BaseFont /ABCDEE+Wingdings-Regular Mindfulness in Action Techniques These techniques are useful for bring mindfulness into the activities of everyday life. /GS7 18 0 R /FirstChar 32 17 0 obj endobj %PDF-1.5 /K [11 0 R] Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. endobj 10 0 obj endobj Mindful Moments: Mindful Listening Lead this “listening to the bell” exercise to encourage mindful listening. /BM /Normal Dr Elise Bialylew is the founder of Mindful in May. /Contents 21 0 R 0 667 0 722 0 0 0 667 0 0 << endobj 4. … 0 0 0 333 278 278 556 0 556 556 Download MINDFUL STRETCHING - University of California, Berkeley book pdf free download link or read online here in PDF. /Subtype /Image /ParentTreeNextKey 3 /Count 3 /Subtype /Type0 /Interpolate false 8 0 obj H��V�n�F}�W�o)P�wg�E�_P�!M۰�K���)��D)"���Y��RR� �̙ۙ��u�#V3k�-�$�JVh���T@�-#�*�W�!�(8��i@��vq�qK������M���(��%���(W�+J(g�(�� /Creator /FontDescriptor 84 0 R Okay friends, this is a super important topic that gets overlooked more than I can even wrap my head around. << >> /Type /StructElem /Type /Font /Chart /Sect Step 1: Take a … Let go of thoughts, emotions, and other distractions and just walk, as if being mindful of every step is vitally important. INTRODUCTION TO MINDFUL STRETCHING . /Kids [6 0 R 7 0 R 8 0 R] 2 0 obj /BaseFont /Helvetica >> /Encoding /WinAnsiEncoding 0 0 0 667 667 722 0 667 611 0 >> stream >> By reflecting on your experience, you generate more mindfulness as you’ll be more curious about exactly what you notice next time you do the practice. /Encoding /Identity-H >> Writable pdf's for you to print or share Includes writable fields to write your reflections, answers and journal entries Organized by meditation, health, relationships, career, self-discovery, purpose and more. Meditation involves sitting and observing without Mindful Movement 3 Start with feet slightly apart and arms bent at the elbow and fingertips touching the top of each shoulder. 3. /Encoding /WinAnsiEncoding 0 0 278 0 278 278 556 556 556 556 endobj /Name /F1 >> Yoga Mountain pose Participants must find a space by themselves, have their feet hip width apart, knees slightly relaxing, pelvis slightly forward and arms by their side. /Pages 2 0 R /DescendantFonts [88 0 R] /Tabs /S endobj 2. Mindful walking: Take a walk outside or around your room. /F7 22 0 R << /ToUnicode 89 0 R How do your negative self - … /F3 14 0 R 556 556 0 0 0 0 0 0 0 0 Mindful stretching may be similar in nature to yoga, but there are a few significant differences to keep in mind. /Font << /XObject << An out-of-the-box thinker, a doctor trained in psychiatry and psychotherapy, and a meditation teacher, her work has been featured in the Huffington Post, New York Times, the UN and on national Australian television. /FontDescriptor 83 0 R >> h�23T0P03R07Q03V041S03Q022T03U0�4Q���wJ,Nu��+���M-� ��M��w�K�O��K���s�+΄�K�J*R�C��!��i��C6�#5�,�$39�Bs .�,I��L��QN�9)T3�lw �a�% /Name /F4 Negative body image is produced and maintained in your mind. /Worksheet /Part Body movement & mindful stretching is a simple and KEY ingredient to healthy and joyful living. /Widths [226 0 0 0 0 0 0 0 0 0 /F3 14 0 R In part three of Mindful‘s Getting Started series, “Get Up & Move,” we look at mindful walking and movement and feature 10 simple yoga exercises to reduce stress, improve well-being, and get you primed for a sitting meditation session—or anytime.. Too small to read? /F2 13 0 R Consistently moving joints through their full range of motion three to five days >> /CS /DeviceRGB 13 0 obj /Workbook /Document endobj Mindful yoga is the third major formal meditation technique that we practice in the stress clinic, along with the body scan and sitting meditation. /LastChar 32 It’s particularly useful to do this sequence before meditation practice as it will create both strength, flexibility, and stamina that will support the physical effort required for sitting. 61 0 R 80 0 R 63 0 R 64 0 R 65 0 R 81 0 R 67 0 R 68 0 R] /F2 13 0 R endobj �t�޽��t$��{v��m��(Q�M�O�a~@��五3�wLP�OG�..jDA܇7�� �t��K��{����}Br��H�1�`�(5yș��!�S��l��-�N�-�E�,L�.I('���~��C��og1[���Z�|�6�K9K�)/������GN}���cӧS�Ɲ_ �@�\�?|�3k�wo�ægf��7:��)��&������ݟ�4�R��MFB�JC��-�O%ܚ@��*�/���Rbh�ԯ뜨4\(��%������W�$�z[o��錐���3J1AC���FH��i�r̆�C$D]-�9���q���/�m\k~�}��Ka־�fQ� ߪq;�vT��up�Ĝ�2�n��,�q϶|j���UX��;U/����V�"1����2�~���i�N��('�`�eOVժy�w_�N}�ڧ����f��lvߚ�)��@2���Eaɘ��s�-�lE��c׏��C2R3�S0l�Ș����h�xXU�:�S�䤨a�\y�"�o��i�^$���z?�d����1��:]�� �Hg3�Fj?�:���I� n�31 /Type /Group /S /Transparency Practicing mindful breathing can decrease negative automatic thoughts, which can be common in people with depression. /Producer h�bbd``b`�$�@,k ��H�ʂ�� ��`,�����$�H\aa`bd�2����ϸ�@� �- On the out-breath return the arms again to the start position. Slow down the mind… Mindfulness for relaxation and anxiety management The techniques youwere just using are called mindfulness skills. This is a simple practice and can be repeated daily, even when you’re not meeting with your Circle. /GS8 19 0 R Studies have shown that stretching can decrease stress, improve fitness, and increase total mind and body health. /Type /Font /Subtype /Type0 >> Repeat three more times. 12 0 obj /Type /ExtGState /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] A favorite tool in the MINDFULGym program, it's useful for reducing muscular tension, relieving headache, refreshing the body, relaxing the mind, and improving sleep. /Type /Font 14 0 obj /Nums [0 [27 0 R 28 0 R 29 0 R 30 0 R 31 0 R 32 0 R 33 0 R 34 0 R 35 0 R 36 0 R endstream endobj 51 0 obj <>stream On the in-breath stretch both arms so that the arms are fully out-stretched, palms upward. We hope to see you online! H��W�n�6��+�[�2Y\&��}LrH9���̴%C�=��P"������Y�U�Z�rBe�*�eEƲ�����fh�_v�n�Xθ��rnL. Mindful Stretching This 1-hour webinar will focus on: Virtually walking attendees through a gentle approach to stretching that incorporates chair-based exercises and stretches. /F9 25 0 R /Author (Samantha Suttle) BASIC MINDFULNESS-MEDITATION PRACTICE Sitting on a straight-backed chair or couch or on a cushion on the floor, allow your body to become still. It is a time to sit quietly, empty the mind, and have a feeling of inner peace. /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> 3 0 obj /Group << /Header /Sect 2 [64 0 R 65 0 R 66 0 R 67 0 R 68 0 R] /K [27 0 R 45 0 R 28 0 R 29 0 R 30 0 R 31 0 R 69 0 R 33 0 R 70 0 R 38 0 R /Widths [278] endobj /StructTreeRoot 3 0 R /Footer /Sect /F3 14 0 R /Name /F2 x��]�W��������.UD@�RD�e��P����541[JL k� You will need a “mindfulness bell,” or a rain stick – anything with a sustained sound. /Font << endobj %���� >> endobj 722 667 611 0 0 944 0 667 0 0 /Chartsheet /Part /ToUnicode 87 0 R Allows you settle in the sitting posture. /Type /Page 0 0 0 0 722 722 722 667 611 778 16 0 obj )�1\���.�IS�\>/�Ky�����e_�}�kW������m1a>u� � �Ç�D��������TH���1J$> Zb�U9`��H,Fc�1c�s���}�>֏�Ep�Ge ��ݔ?�,�bʅa#����ˋ��ąG���M>@5�&�i6�4��خܩ����d�T�F���b���i�l_�3Lj�)E Z���wOE8ȓ�j�!hM��S��M1MƑ�'�3D0C4���z�F��0 6���i���*� $�N���_�ò�����a��C�pҾ�Çaĸ QV*B6�����:E��k6ǴX�ĥ9�����}*�{) Be���������V��� �SQZ��g�����K�Mh��^z 0tԯ� ����N��!J�~�� cl�����̝�̜�]��"�kG(�[�ղo�A���P�����X��;b����[E����3��fX+') 722 278 0 0 611 833 722 0 667 0 Awareness Exercises. 1 [46 0 R 47 0 R 48 0 R 49 0 R 50 0 R 51 0 R 52 0 R 53 0 R 54 0 R 55 0 R 6 0 obj /F4 15 0 R /Type /Group /Subtype /TrueType MINDFUL STRETCHING - University of California, Berkeley. /Parent 2 0 R /Footnote /Note /Widths [278 0 0 0 0 0 0 0 333 333 /Image25 20 0 R /OpenAction 4 0 R endstream endobj startxref 0 << >> 44. << endobj And noticing what you are thinking right now … noticing whatever your mind is saying to you about this experience. ... basic stretching exercises pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. /Subtype /TrueType 19 0 obj /DescendantFonts [86 0 R] 556 556 333 500 278 556 500 722 500 500] Allow yourself to relax through the body and … /Font << NORTH VALLEY CORPORATE HEALTH PROMOTION Mindful Stretching Webinar Details Date: Wed June 10th, 2020 Time: 12:00pm – 1:00pm Webinar Link: What affect does this have on you emotionally? >> /CS /DeviceRGB /S /Part Dr Bialylew coaches people to live their most fulfilled 20 0 obj %%EOF Read online MINDFUL STRETCHING - University of California, Berkeley book pdf free download link book now. endobj << /F6 17 0 R << /Type /Page Mindful Movements - Ten Exercises for Well-Being by Thich Nhat Hanh. Mindful Stretching The following areas of focus will be discussed during this 1-hour, video webinar: • The power and purpose behind mindful stretching • The connection between body, mind, & heart • Actively stretch the upper and lower body • Learn to stretch while sitting and standing This webinar can help you become more centered and >> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] The Mindful Word also describes two awareness exercises. Download a Free PDF of this 7-Step Mindfulness Guide from the link inside the Final Words section. All books are in clear copy here, and all files are secure so don't worry about it. This guide includes 40 fun and engaging mindfulness exercises to help children improve focus, calm down, and foster relationships! 278 556 556 222 222 500 222 833 556 556 /Contents 24 0 R 43. /Textbox /Sect 56 0 R 57 0 R 58 0 R 59 0 R 60 0 R 61 0 R 62 0 R 63 0 R] 1 Shoulder- level Arm Lift: Begin with your feet slightly apart, arms at your sides. /BaseFont /Helvetica /MediaBox [0 0 595.32 841.92] These exercises are not strenuous but practices that we can apply at home. >> /GS7 18 0 R Mighty Mindful Kids PDF (ages 2-10) Give your child the gift of life-long coping skills with our best-selling Mindfulness activity guide for kids — Mighty Mindful Kids. For the full benefit from yoga, it is necessary to find a … /Type /Page /LastChar 121 /MediaBox [0 0 595.32 841.92] /Type /ExtGState Breathing out, lower your arms down to your sides. >> /S /Transparency << ��,��/���� b�ߕu@��� b � /MarkInfo << /CS /DeviceRGB 0 0 0 0 0 556 278 0 0 0 Mindful Movement 4 Be Mindful… Be Now Mindfulness Meditation Mindfulness meditation is a method for practicing mindfulness. 75 0 R 51 0 R 76 0 R 53 0 R 77 0 R 55 0 R 78 0 R 57 0 R 58 0 R 79 0 R That’s how you’ll know when to push and when to back off. /MediaBox [0 0 595.32 841.92] endobj �Ç�� /ColorSpace /DeviceRGB 37 0 R 38 0 R 39 0 R 40 0 R 41 0 R 42 0 R 43 0 R 44 0 R 45 0 R] /Group << /InlineShape /Sect 7 Benefits of Body Movement & Mindful Stretching. 11.Mindful Stretching Exercise. >> /Width 134 /Filter /FlateDecode 11 0 obj /F2 13 0 R 66 0 obj <>stream Week 7: Taking more care of ourselves. endobj /Type /Font 0 278 0 0 556 833 0 778 667 0 /ExtGState << /F1 12 0 R The object is to be mindful and feel how our muscles respond when we make them tense and tight and then loose and relaxed. You can practice mindful stretching with any set of stretches that you like, but if you want a guided practice you can give yoga a try (more on that in the next section). /Resources << I guess, as anything else, to practice our mindfulness, we start simply sitting, ___ upright posture. 4 0 obj Mindfulness for stretching Exercises . 1 0 obj �) Stretch areas of your body that tighten during the day. /Type /StructTreeRoot >> endobj 0 0 0 0 0 556 556 500 556 556 << /Height 117 9 0 obj /Type /Catalog ��H�-���3��9YpAPf�����}��[>��7��ZZ����������������������I577���F555q��gJ�Euuuhh�…��. 0 0 0 0 0 0 0 507 507 507] >> Summary: 7 Steps of Mindfulness. Exercises loosen up the body, open the cells, cultivate greater flexibility and strengthen muscles. /BaseFont /ArialMT Try these exercises to bring yourself into a more mindful state. Lean forward a little, bending at the hips … This chair based stretching routine can be performed multiple times throughout the week. Mindful breathing can reduce burnout, cynicism, emotional exhaustion, and anxiety. V,����AP� Ki 611 611 389 556 333 611 556 0 556 556] /Type /XObject These are techniques that originate in Buddhist meditation 15 0 obj 12. >> everything you see, and hear, and touch and taste, and smell, and /F6 17 0 R Write down your experiences of the mindful movement meditation. /Contents 26 0 R /StructParents 0 /S /JavaScript Often it is our relationships that cause the most stress, and mindful communication can help us deal more effectively with others. 7 0 obj And taking a moment to realize that there is a part of you that notices everything you do …. /S /Transparency >> endobj ] /Name /F3 /FirstChar 32 47 0 obj <> endobj 5 0 obj /Tabs /S /F7 22 0 R /Encoding /WinAnsiEncoding Finally, you may bring the mindfulness meditation session to an end by opening your eyes, stretching out your hands, and getting up. >> Mindful breathing can make way for a better mood (Feldman, Greeson, & Senville, 2010). /Endnote /Note /Slide /Part /P 3 0 R Mindful Body Stretching is a practice whereby we progressively stretch and relax different parts of the body. /Type /Font /ParentTree 10 0 R /F4 15 0 R /CreationDate (D:20171013085618+01'00') /Subtype /TrueType << 333 611 611 278 278 556 278 889 611 611 Download the .pdf version of “Mindful Yoga.” Get Moving With Leon is a confidence-boosting, four-week starter course with advice on stretching for beginners, mindful cardio sessions and guided meditations. 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