Relaxation Practices

SHARONE ABRAMOWITZ MD

motivational interviewing trainer and healthy communications consultant

integrative psychiatry and addiction medicine private practice

see mindfulness posts on Dr Abramowitz Integrated Mental Health blog

whether people are struggling with physical or emotional conditions, these practices can be quite helpful

mindfulness attention awareness scale: way to engage patients in their need for mindfulness training

Mindful Movement

mindful movement class, donation based, beginner yoga focused on breathing techniques, at east bay meditation center, wed 5:15-6:30 pm
family and parents yoga, free, through family paths
yoga to the people: donation based ($10 suggested, but may pay what can afford), classes in berkeley
lake merritt yoga, donation based and weekly through meetup
free yoga classes on the jack london square market green: 9:30 AM to 10:30 AM sunday. bring own mat or towel. hour-long. all skill levels are welcome.
people of color yoga: free or donations weekly mindful movement class at the east bay meditation center, thurs 6-7 pm
do yoga with me, free yoga website, easy to follow

Meditation

Podcasts, CDs, Apps:link to some of these in the office to introduce to your patients (and do for yourself!)

nyt times 'how to meditate' resources: includes written instruction, brief guided meditations (including body scan)
apps

headspace app mindful meditation audio guided instructions, starts with 5 minutes/day, initially free
stop, breathe & think meditation app , free and easy to use guided meditations, sponsored by tools for peace
includes mindful breathing training and body scan (helps you to fall asleep)

soft belly breathing, video by James Gordon MD, director, The Center for Mind-Body Medicine
progressive muscle relaxation, youtube audio guided, helpful to do when in bed trying to fall asleep
4-7-8 breathing, video and written instructions by Tieraona Lowdog MD, director, Interdisciplinary Fellowship in Integrative Health & Medicine
mindful eating videos, free from center for mindful eating

guided imagery podcasts, free downloadable mp3 files from kaiser, covers various emotional and physical health conditions by belleruth naperstek. good place for people to start. requires only a few minutes.

dharma seed, free podcasts from experienced meditation teachers, downloadable
meditation for beginners, audio download ($10) or CD ($13), jack kornfield, PhD, an excellent teacher, uses step-by-step guidance to show how to start-and stick with-a daily meditation practice. complete beginner’s course. introduces the “Insight” tradition of meditation.

Written Instructions:

abdominal breathing instructions: from clinicians download on this site. easy to teach in the exam room. helpful for people with anxiety
insight meditation written instructions: pdf by james baraz, local meditation teacher
progressive muscle relaxation instructions, pdf from centre for clinical interventions is useful for times you can't sleep or just need to relax your body

even better use a phone app with someone talking you through this, like stop, breathe & think meditation app

Local Meditation Centers:

eastbay meditation center: multicultural center, insight meditation, all classes and sittings are donation based

insight meditation community of berkeley: donation based introductory classes and sittings
spirit rock: in marin, but has wonderful programs. website has info on east bay programs.
mindfulness based stress reduction classes, post on Dr Abramowitz's integrated mental health blog, sometimes scholarships are offered
berkeley zen center, saturday mornings are a good time for beginners as they offer zazen instruction at 8:45 a.m.
shambhala meditation center, based on pema chodron and other tibetan buddhist-oriented teachers. warm and friendly center in berkeley.
recovery

berkelely dharma recovery: 2nd Tuesday of each month in north berkeley
eastbay meditation center: recovery and the dharma, 3rd saturdays
refuge recovery, buddhist meditation based self-help recovery group (many younger participants, good if pt does not want AA)

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Sharone Abramowitz MD,

Feb 29, 2016, 5:34 PM

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Primary Care Behavioral Health