• Discussion - anxiety and coping  (00:00-10:38)
• 3-Minute Breathing Space Described  (10:38-13:30)
• 3-Minute Breathing Space Meditation - Guided   ( 13:30-16:50)                                  *scroll down for guided script
• Debrief (16:50-22:00)

Claire Weiner, LMSW, RYT-200 - BIO

Psychotherapist, Mindfulness Teacher; AACFM Leadership Team and Founding MemberClaire teaches: Mindfulness Meditation to cancer patients and their supporters.Claire has a mindfulness-based psychotherapy practice in downtown Ann Arbor. She has advanced training in Mindfulness Based Cognitive Therapy and taught MBCT groups at UM Department of Psychiatry. Claire provides individual, couples and group psychotherapy and has taught and supervised social work trainees and post-graduate fellows.

She was a founding member of the PsychOncology Clinic at the UM Cancer Center, seeing individuals and groups. She volunteers at the Cancer Support Community in Ann Arbor, where she teaches meditation. In 2013 Claire completed her Registered Yoga Teacher Training (RYT 200), furthering her understanding and appreciation of mind-body connections.

In her spare time, Claire enjoys choir, writing poetry, and traveling.

claire.weiner@gmail.com

Ann Arbor Center for Mindfulness

Mindfulness-based Cognitive Therapy

The Three-Minute Breathing Space Practice

Step1. Pay attention to whatever is present- physical sensations, emotions,  thoughts, without any need to change it. 

Step 2. Pay attention to the breath in a very focused way. 

Step 3. Pay attention to the whole body and any sensations that are present along with the breath. 

You might visualize an hourglass with a wide opening for attention as the first step, a narrow opening or focus for the second step and a wide base for the third step. 

Like any new skill, simply practice.

Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse

by Segal, Williams & Teasdale

Stillness Shows the Way

Sitting still is hard to do.

We want to do something, 

somehow change things

and help someone.

But the journey may be long,

and we cannot see 

where the path is leading.

Great patience is required.

Stillness shows the way.

In the stillness we plant the seed

from which the tree may grow.

We stop and notice the only essential

step in the journey of a thousand miles..

the next one. 

~Wiliam & Nancy Martin

Caregivers Tao Te Ching: Compassionate Caring for Your Loved Ones and Yourself.

Introduction to a brief gratitude practice (5:38-9:42)

Gratitude Meditation (9:42-21:10)

Michelle Barclay

https://www.linkedin.com/in/mbarclay

East Coast Center for Mindfulness  (at Brown)

https://www.brown.edu/public-health/mindfulness/home

In my own practice,  I like to think of the breath as the key to the doorway of my awareness, or the key to the quality of my attention.  Each breath is an opportunity and an invitation back to myself. Beginning again, by noticing the sensations of breathing, is like standing on my own doormat in the doorway of the present moment.  From here, I can enter the next moment with  great awareness and  responsiveness to whatever happens next. 

(spoiler alert: we are rarely where our body is physically located.  We are time travelers and we have sneaky, clever and -and sometimes important -reasons for leaving, fleeing and ignoring the moment we are in...more on this in another episode).  

Have a listen...

Laura Rice-Oeschger, LMSW, leads the Wellness Initiative at the University of Michigan Alzheimer’s Disease Center where she designs, implements and evaluates wellbeing and mindfulness-based programming. She is a founding member of the Ann Arbor Center for Mindfulness and serves as CEO for the Presence Care Project where she trains new facilitators in Mindfulness-based Dementia Care (MBDC).

Laura holds advanced professional certifications in aging, dementia and contemplative clinical care. As a long-time meditator she began teaching mindfulness meditation in 2010 and has extensive professional training in Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Dementia Care (MBDC).  She is a national and state presenter on memory loss and caregiver wellbeing.  She is committed to co-creating and sharing contemplative programs assisting care partners, adults living with memory loss and community members in their desire to live meaningful, connected and healthy lives. 

Masters of Social Work Degree:                                                                        University of Michigan School of Social Work  (1997)

Specialist in Aging; Advanced Cert in Dementia Care:                            University of Michigan School of Social Work

Advanced Certification in Contemplative Clinical Care:                           Smith College of Social Work 

B.A. – Sociology & Music: Alma College

Presence Care Project                        https://www.presencecareproject.com/

Michigan Alzheimer's Disease Center  https://alzheimers.med.umich.edu/

Ann Arbor Center for Mindfulness                                                                https://www.aacfm.org/

Jon Kabat-Zinn,  PhD                                                                          https://www.mindfulnesscds.com/pages/about-the-author 

Mindfulness Center at Brown                                                                        https://www.brown.edu/public-health/mindfulness/home

*artwork Chair - a painting in my home by Candace Compton Pappas  (2008) - acrylic, ink, clay on board  https://www.comptonpappas.com/

This is an entirely  homespun podcast. Any sound issues or gaffes are completely my doing.  Recording, editing and music are mixed in-house using a Tascam DR-40X recorder, various microphones, speakers and Logic Pro X for editing and production.   All efforts will be made to edit out lip smacking, chewing, heavy breathing, swearing and the dog barking in the background.  All complaints can be directed into a pillow at any volume of your choosing.