Tools for Relaxation

– Compassion Practices –

The R.A.I.N. of Self Compassion R.A.I.N. is an acronym – Recognize, Allow, Investigate, Nurture

(Click here) shorter version - 11:00 min

Practice of R.A.I.N – extended version – 20:00 min

       Self compassion guided by Tara Brach

Working with Difficulty – Equanimity – Balance

      Guided practice by Diana Winston from UCLA, Mindfulness Awareness Research Center

Working with Difficult Emotions

Compassion and Self-compassion - click one of the links below

  • Self-compassion exercises - With self-compassion, we give ourselves the same kindness and care we'd give to a good friend. Exercises guided by Dr. Kristin Neff
  • Labeling Emotions - Guided by Dr. Chris Germer, Center for Mindful Self Compassion

Compassion for Difficult People –

Guided by Dr. Mark Foreman

Free Guided Meditations (Click here)

provided by UCLA Mindfulness Awareness Research Center (MARC)

- Each podcast covers a different topic. Issues such as Gratitude, Acceptance, Forgiveness, Courage, & Letting go. Scroll down to find a subject of interest, click on PLAY. Each podcast runs for approximately 30 minutes.

      • Breath-Sound-Body - Breath, Sound, Body meditation from UCLA Mindfulness Awareness Research Center

      Joy – 8 Pillars

      Reflecting on Shame

      The Wheel of Awareness

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      Forgiveness:

      Forgiveness is a specific process and practice that allows us to release and let go of past wrongs. Wrongs that we have felt and experienced by others, and wrongs that we may have done or participated in that resulted in harming or wounding of others.

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      RELAXED & CONTENTED

      Activating the Parasympathetic Wing of Your Nervous System

      In this detailed BLOG article, Psychologist Rick Hanson, Ph.D. summarizes how our central nervous system can be used to bring us calm and relaxation in times of stress. Dr Hanson offers simple and straight forward exercises for engaging the restorative aspects of our nervous system (parasympathetic nervous system) as well as more technical information to deepen our understanding of what makes us tick.

      Address:

      444 Camino Del Rio South, Suite 215
      San Diego, CA 92108

      Phone:

      (858) 565-0066
      Fax: (619) 291-4662