Meditation, Relaxation, and Guided Practice

It's natural to seek out ways to escape or move away from emotional pain and distress, but a perspective of awareness can help confront strong emotions like anger, anxiety, and grief. Mindfulness involves present moment awareness through attention, with acceptance and nonjudgment. By bringing intentional awareness to our bodies, minds, and automatic reactions through meditative practice, we prepare ourselves to respond thoughtfully and cope more effectively with uncertainty and distress.

Numerous studies have demonstrated the physical and mental health benefits of regular meditative practice for reducing stress and promoting resiliency, especially for those in healthcare professions. Meditation involves learning about ourselves and how to work with our thoughts and feelings, which can facilitate awareness and compassion for ourselves and others. If you are new to mindfulness or guided meditation practice, or wish to broaden your current practice, please consider these resources.

Mindfulness and Relaxation with CUIMC and Affiliated providers

In the recordings below, you'll be guided by psychiatrist and CUIMC affiliate Dr. Oren Messeri, as he leads a brief, deep-breath meditation for calming the nervous system and a rapid form of breath work to naturally energize. Psychologist Dr. Erin K. Engle, within CUIMC's Department of Psychiatry, incorporates mindfulness meditation and relaxation into therapy to alleviate stress, anxiety, and depression. She provides guided meditation practices here cultivating restorative breath and using guided imagery to promote relaxation and stress-relief.

• Deep Breathing(link is external and opens in a new window) with Dr. Oren Messeri (3 min.)
• Restorative Breath Meditation(link is external and opens in a new window) with Dr. Erin Engle (9 min.)
• Your Safe Place using Guided Imagery(link is external and opens in a new window) with Dr. Erin Engle (12 min.)

Additional Guided Practices for Mindfulness and Relaxation

The Omega Institute for Holistic Studies(link is external and opens in a new window) offers guided practice for beginners. You may also try Mindfulness Meditation with Jon Kabat-Zinn(link is external and opens in a new window) for examples of how to practice self-compassion, please see the Center for Mindful Self-Compassion’s 10 Self-Compassion Practices for COVID-19(link is external and opens in a new window).

Apps to Foster Well-Being and Sleep

• Headspace(link is external and opens in a new window) is an app-based resource for guided meditation exercises that can be tailored to your schedule and needs.
• Ten Percent(link is external and opens in a new window) offers free access to healthcare workers through their Coronavirus Sanity Guide(link is external and opens in a new window).
• CBT-i Coach(link is external and opens in a new window) is a free app developed by the U.S. Department of Veterans Affairs for those using cognitive behavioral therapy for insomnia. 
• Insight Timer(link is external and opens in a new window) offers guidance for stress and anxiety management and sleep assistance.  

Podcasts to Help Offset COVID-19 Stress

• Ten Percent Happier(link is external and opens in a new window)
• Daily Meditation(link is external and opens in a new window)
• Meditation Minis(link is external and opens in a new window)

Physical Movement and Exercise Resources

• Join Dr. Rashmi Bismark, MD, MPH as she leads introductory yoga and mindfulness lectures(link is external and opens in a new window), along with short meditations and movement practices that are accessible and designed with the busy schedules of physicians and healthcare providers in mind.
• Join Dr. Dori Abel, a PGY-2 Pediatric Resident at NewYork-Presbyterian Morgan Stanley Children's Hospital and instructor at CorePower Yoga, teaching a Yoga Sculpt Class-A Fitness Class incorporating bodyweight resistance, cardio, and power yoga in a high energy, upbeat format.
• Join Jeffrey Chand, acupuncturist and Qigong instructor for Invigorating Qigong(link is external and opens in a new window).