Practicing Mindfulness for a Healthy Mind, Body, & Spirit
Our mindfulness programs are led by Trinh Mai, LCSW. Trinh是一名有执照的临床社会工作者（LCSW）和一名正念教育家 犹他大学Osher综合健康中心 and the Resiliency Center. She is a MBSR (mindful-based stress reduction她还接受过其他循证正念疗法的培训，比如 MORE （正念导向的恢复增强）和瑜伽睡眠（瑜伽睡眠或进入清醒和睡眠之间的意识状态）.
Trinh为大学教师讲授正念和幸福的课程和演讲, staff, patients and community partners. 在此之前，Trinh曾在 College of Social Work at the University of Utah for 13 years.
What Is Mindfulness?
正念是带着意识和意图生活. 这种做法可以让大发娱乐品味美好的事物，从压力中恢复过来，并为重要的事情而努力. The Resiliency Center 大发娱乐提供了多种途径来获得这种内在的资源，使生活和工作都很好.
Mindfulness-Based Therapy Programs
正念和同情心：关心自己和他人
Mindfulness in Medicine
提高护理质量、护理质量和复原力. 正念练习®项目是由罗切斯特大学医学院创建的，旨在大发娱乐提高医疗保健的质量, 改善大发娱乐提供者与病人和同事的关系, and enhance self-awareness, wellness, and resilience of health professionals.
参与者的倦怠得分有所提高, presence, attentiveness, and curiosity, 让人们对自己的工作有更深入的了解和洞察. Narrative medicine, appreciative inquiry, 正念是用来获得技能的三种方法，这些技能可以改变参与者的整体临床方法.
本课程设有继续医学教育（CME）和社会工作教育单元（ceu）.
WellnessNow and WellU Credit-Approved
Open to University of Utah Health providers
这个项目大发娱乐提供一天的静修或四周的系列（目前是虚拟的）。.
Everyday Mindfulness
参与者将练习利用自己天生的正念意识和自我同情的能力. 这些做法会让你的生活更健康、更快乐、更智慧. 本课程结合了正念减压的原则和实践, Mindful Self-Compassion, and Positive Psychology.
通过正念练习，大发娱乐将重新与大发娱乐自己和大发娱乐的生活联系起来. 这个为期四周的课程是对为期八周的MBSR（正念减压）课程的介绍或复习, which covers:
- primary MBSR lessons,
- shorter meditations, and
- how to integrate these practices into daily life.
大发娱乐提供社会工作ceu（继续教育单位）.
WellnessNow and WellU Credit-Approved
对犹他大学的员工和公众开放
Mindfulness-Based Stress Reduction
Interested in U of U Group Workshops & Presentations for Resiliency?
Fill Out the Resiliency Center Request FormMindfulness Exercises
S-T-O-P Practice
The S-T-O-P exercise 每天只需要15秒到5分钟的时间. Find a comfortable place to sit or stand. Perform the following steps:
- Stop or pause to take a breath.
- Take a breath
- Observe 你的身体、思想、情感和身体感觉.
- Proceed with more awareness.
R-A-I-N Practice
- R — Recognize what is going on.
- A — Allow the experience to be there just as it is.
- I — Investigate with interest and care.
- N — Nurture with self-compassion.
Three Breaths
注意身体的感觉，每天呼吸5到10次. 在你的手机、手表或其他设备上设置几个提醒，提示你练习这个技巧. You can even use apps like Mindfulness Bell.
Sanitizer (Avagard) Pause
Set up reminders to take a break. 你所需要做的就是洗手液. 把脚放在地上，注意洗手液在手上摩擦的感觉，持续5到10秒.
Letting Compliments Land
当你收到赞美时，停顿一下，说：“谢谢. I’m going to pause and really let that land.” Then place your hand on your heart and pause. 慢慢吸气和呼气，然后重复说：“谢谢你。.”
Mindful Eating
这个练习鼓励你意识到食物选择和准备可以给你的积极和培育的机会. As you eat, 利用味觉等所有感官，尽情享受美食, smell, and touch. 注意任何饥饿或饱腹的身体排队，以指导你决定抓起食物或停止进食.
Other Mindfulness Activities
- A bell and three breaths —用冥想铃开始工作会议，或者用手机播放一段声音. There are many bell apps available.
- Gratitude journal —Keep a list of things for which you are grateful.
- Three good things —睡前最有效，每天服用，持续两周.
- Take in the good — 每天在工作中列出1 - 2件积极的事情. 在一天结束或回家的路上，思考并试着回忆积极的一面.
- Take in moments of awe — Whether it’s a starry night, a sunset, or listening to your favorite song, 花点时间沉浸在这种敬畏或惊奇的经历中.
- Guided meditation recordings
University of Utah Resources
- 大学心理咨询中心的正念中心
- Guided Meditations
- How to Practice Mindfulness Right Now
- Accelerate 是犹他大学健康中心开发的在线资源. Trinh Mai和其他人撰写了多篇关于正念的文章，例如：
Mindfulness in Medicine Retreat Resources
Online Resources
- Mindful Practice® Offerings, University of Rochester Medical Center
- Greater Good Science Center
- Kristen Neff Self-Compassion Resources
Online Meditation Offerings
Recommended Books
- Attending by Ronald Epstein
- Kitchen Table Wisdom by Rachel Naomi Remen
- Wherever You Go, There You Are by Jon Kabat-Zinn
- 《自我同情：善待自己的力量 by Kristin Neff
- Altered Traits by Richard Davidson and Daniel Goleman
