Stress Reduction and Relaxation
A Six-Week Program
This program has been presented at Northern Westchester Hospital, Center for Health and Healing, Full Circle Family Care and Wainwright House in Rye, NY. For instruction in this program, call 914-422-1784.
Private instruction $100 per session; group instruction @ $50 per person per session.
Session #1
A Beginner’s Mind – looking at things in a new way: raisin exercise
“Being in the Present” even in the midst of pain or fear
Paying attention & sustaining awareness
Body awareness: mind-body connection through body scan
Introducing concept of self-awareness
Exploring barriers to mindfulness: wandering mind
Non-striving
Session #2
Intro to Sitting Meditation – willingness to sit in silence
Being mindful in everyday activities
Learning to be whole right now
Developing basic trust in connectedness & belonging
Noticing our thought patterns: self-defeating & negative or self-affirming & optimistic
Learning the benefits of becoming “non-judgemental”
Session #3
Acceptance & letting go
Shifting from “auto-pilot” to begin making a deliberate attitude change
Letting go of the desire to wanting things to be different than they are in the present moment Cultivating an attitude of self-nourishment through
Yoga
Reinforcing the benefits of sitting meditation
Session #4
Reacting vs. responding to life’s stressors
Recognizing problem-focused and emotion-focused coping strategies
Learning how our thoughts affect our actions
Separating “how we feel” from the actual situation
Non-doing & non-efforting
Session #5
Effective communications
Intro to “Emotional Intelligence” – knowing your feelings
Identifying passive, aggressive and assertive patterns
Staying centered especially under chronic or acute stress – taking a strong stand
Session #6
Healthy choices
Awareness of automatic thoughts, feelings and behaviors
Moving out of self-destructive patterns; eating mindfully
Acceptance and being “at home” wherever you are
Make the practice your own: review obstacle and strategies to overcome them | |
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