Health Tools and Resources

1. Do I suffer from hurry sickness?
This is a societal tendency to feel rushed and hurried even when it is not necessary.

2. Do I measure happiness by future gains and events?
Evidence of this includes a preoccupation with thoughts such as, "I'll be happy when..." "If only..."

3. Do I constantly compare the present in the past?
This is the result of difficulty in letting go of experiences from the past, such as youth, summer, relationships, and so on.

4. Do I normally deny or push away pain?
This is indicative of an unwillingness to confront the negative in your life.

5. Do I have unfinished business in my life?
This relates to unexpressed feelings for significant people in your life and/or unfulfilled tasks or goals.

6. Am I often bored with routines and normal day to day living?
Does life seem dull, and do you often find yourself saying, "Another day of the same old thing?"

7. Am I preoccupied with expectations about the future?

8. Do I robotically live my life going through the same routine day after without thinking of options?

9. Does my life seem to be directed by old patterns or behaviors from the past?
These are old messages and behaviors you learned from family and society about how you should live your life.


Your responses to these questions provide an indication of your tendency to be mindful. Obviously there is no perfect answer and many personal circumstances may dictate different responses. If you responded yes to most questions, you may not be living mindfully as you could.

Moment by Moment: The Art and Practice of Mindfulness
By Jerry Braza

Exercises For Your Awakening

Mindfulness/Meditation Exercises Audio

Moment of Calm

My Inner World: Exercises, Music, Imagery

The Sacred Pause, A Meditation Offered by Tara Branch

When you are relaxed, your body slows down and your mind becomes calm. You often feel, think and work better. This is known as the relaxation response.

There are many ways to relax. Different techniques work more effectively for some people. It depends on the type of stress you have and the type of person you are. Try one of the relaxation methods below or come up with your own.

• Massage is a great way to relieve tension. Boise State University even has certified massage therapists on campus, located at the Student Recreation Center, offering medical referred and general massage at affordable prices. Check out the Massage Program for pricing, times and services.
  
  
• Deep Breathing is a great way to relax your body and mind. It's also an important part of many other relaxation methods.
  1. Choose a quiet spot. Sit or stand in a comfortable position.
  2. Put one hand on your stomach, just below your rib cage.
  3. Slowly breathe in through your nose. Your stomach should feel like it's rising.
  4. Exhale slowly through your mouth, emptying your lungs completely and letting your stomach fall.
  5. Repeat several times until you feel calm and relaxed. Practice daily.
  
  
  
• The Calming Response takes the deep breathing method a step further. Use this technique to calm yourself before or during a stressful event.
  1. Breathe in deeply. Hold your breath for five seconds.
  2. Blow out slowly and focus on relaxing all the muscles in your body.
  3. Repeat the following words to yourself: "I am relaxed."
  4. Continue for a few minutes until you feel calm.
  
  
  
• Imagery is a good method to use when you need a mini-break from the stresses of the day.
  1. Close your eyes and picture a peaceful, restful, beautiful, happy scene.
  2. Allow your imagination to run free. For example, imagine yourself on the beach. "See" the palm trees. "Hear" the breaking waves. "Smell" the ocean air. "Feel" the sun on your body.
  3. If stressful thoughts enter your mind, gently push them aside by focusing on the details of your scene.
  4. Think about the scene until you feel rested and relaxed.
  
  
  
• Autogenics involves telling your body to relax. If you would like more control over your body's reaction to stress, this may be a good relaxation method for you.
  1. Sit and close your eyes.
  2. Relax your right hand and let it go loose. Say to yourself, "My right hand feels warm and heavy." In your mind, picture your hand getting warm and heavy.
  3. Repeat these words and focus on your hand until it begins to feel warm and heavy.
  4. Repeat this process with your right arm, your left hand, your left arm, your right leg, your left leg and so on until all the muscles in your body feel relaxed.
  
  
  
• Progressive Muscular Relaxation has you, one at a time, tense and relax the major muscle groups in your body.
  
  
• Stretching is amazing! Stress can make your muscles tight and sore. When you stretch, you not only relax, soothe and oxygenate your muscles, you calm your mind, as well.
  
  
• Physical Activity is key a factor to optimal health and also helps reduce stress symptoms.
  
  
• Rehearsal allows you to get ready for stressful events. Act out an event before it occurs and imagine it ending well.

Counseling Services has a group of caring professionals ready to assist you in managing stress and/or stressful situations in your life. For an appointment with a counselor, call (208) 426-1601.

Yoga and Tai Chi Classes - Looking for a great and affordable way to relieve stress? Challenge yourself! Learn a new skill.

Meditation Group - The regular paractice of sitting meditation has been shown to enhance every aspect of living emotionally, physically and spiritually. Students, faculty and staff are invited to join and enjoy the benefits of regular meditation practice.

Articles on Meditation and Relaxation

Beginners Mind Sangha in Boise

Center for Culture, Brain Development at UCLA

Center for Mindfulness, University of Massachusetts - information on MBSR program and research

Center for Mindful Eating

Lessons in Meditation

Mindfulness Awareness Research Center (MARC) at UCLA

Research on meditation's effect on the brain

Vipassana Meditation Site