Dorrie Fontaine RN, PhD, FAAN Sadie Heath Cabaniss Professor and Dean University of Virginia School of Nursing dkf2u@virginia.edu

Compassionate Care for the Caregiver Caring for the caregiver of the elderly is essential to the health and well-being of our entire community. Prioritizing caregiver wellness is thus not selfish but crucial to all. This session will present tips for caring for oneself in compassionate ways drawing on the experiences shaped at the University of Virginia School of Nursing’s Compassionate Care Initiative.

FREE WORKSHOPS

Visit our website (https://cci.nursing.Virginia.edu/events/) for more details about each of these workshops. Although all of these offerings are free, space is limited; so prior sign-up is encouraged to secure your spot! No experience needed!

Falun GongSeptember 6th | 12:00-1:00 p.m.Education Resource Center, Meeting Room BLed by Dr. Josh Li

Creative ArtsSeptember 11th AND November 13th | 5:30-6:30 p.m.Claude Moore Nursing Education Building 3020Led by George Andrews and Gidey Gezahey

Self-defenseOctober 17th | 5:00-6:00 p.m.McLeod Hall 2025Led by Crystal Toll

On-going, weekly drop-in sessions

Everything is FREE and open to the public. No experience needed.

Schedule begins September 3rd.

MondaysMeditation, 12:15-12:45 p.m.McLeod Hall 2025Led by Michael Swanberg or Julie Connelly

Yoga, 5:00 – 6:00 p.m.McLeod Hall 2025Led by Dorothe Bach

TuesdaysMeditation, 1:00 – 1:30 p.m. Alexander Technique, 1:30-2:00 p.m.The Studio, Health Sciences LibraryLed by Betty Mooney

Meditation, 5:30-6:30 p.m. McLeod Hall 2025Led by Sam Green

WednesdaysMeditation, 6:00–7:00 a.m. McLeod Hall 2025Led by Jonathan Bartels

ThursdaysYoga, 12:00 – 12:50 p.m.McLeod Hall 2010Led by Teddi Sipe or Mala Cunningham

Meditation, 1:00 – 1:30 p.m. Alexander Technique, 1:30-2:00 p.m.The Studio, Health Sciences LibraryLed by Betty Mooney

T’ai Chi, 5:00 – 6:00 p.m. McLeod Hall 2025Led by Hiromi JohnsonCo-sponsored by CSC

FALL 2018

For the latest information and resources,

visit: http://cci.nursing.virginia.edu

Cultivating resilience and

compassion in healthcare through

innovative educational and

experiential programs.

CCI Lecture SeriesContact hours available!

October 23rd | 12:00 – 1:00 p.m. | McLeod Hall 5060with Dr. Lili Powell

Alphabet SanghaEvery other Monday (begins 9/17) | 6:00-7:00 p.m.

McLeod Hall 2025

A meditation group for the Lesbian, Gay, Bisexual, Transgender, Queer, Intersex, Same-Gender Loving, and Two-Spirit communities. Allies and

people from other communities are also welcome. Because that’s such a mouthful, we call ourselves the Alphabet Sangha. We gather for meditation

practice and a friendly, supportive community. Together we explore mindfulness and awareness for cultivating an open heart in our everyday

lives.Co-sponsored by IDEA.

Monthly Drop-in Sessions:2nd Wednesdays (begins 9/12) Chair Yoga, 12:00 – 12:30 p.m.

Mat Yoga, 12:30-1:15 p.m.McLeod 2025

Led by Hannah Crosby

Massage and Muscle Relaxation Techniques

Information compiled and provided by Licensed Massage Therapist, Betty Mooney.

Body Alignment

Lie on the floor with head supported by a book so that skull is aligned with spine Place legs at a 45 degree angle by supporting them on a chair or sofa Concentrate on points of body touching the floor and parts of the head touching the book Your mind will wander off, but each time you notice it wandering bring your focus back to

the points of your body touching the floor and book When the mind is focused on these contact points gravity will relax the body and allow the

skeleton to find it's natural alignment To return to standing roll onto your hands and knees At this point you may do a few yoga stretches: the child's pose and cat pose and then go into

downward dog with knees bent walking your hands into your feet, head down. Then with both feet on the floor and head down and remaining heavy roll up through your

spine one vertebrae at a time, head coming up last Raise your arms over your head and standing tall reach for the sky and gently arch backward. Lower your arms and notice how you are standing. Feel your body and the space surrounding you Feel the relaxation in your muscles even while standing erect.

5 minutes or more lying down is a great way relieve stress, rejuvenate your energy level, and align the body

Muscular Relaxation

Using a tennis ball, roll the ball under one foot while standing with your full weight on the other foot (use a support if you need help balancing)

Stand on both feet and notice how your body feels Switch feet and repeat. Once again focus on how you are standing and the feeling in your body.

This exercise will not only relax your muscles but train you to have a heightened kinesthetic sense of your body. This is also a great exercise for sore or tired feet!

Pain Relief

For tight muscles use the tennis ball under the muscle group that is causing discomfort While lying on the floor roll on the tennis ball in that area.

For prolonged or severe pain be sure to consult a medical professional

Mindful Eating Eating mindfully is an opportunity to slow down from the busyness of your day and explore your relationship with food. Eating more slowly and with awareness may bring:

greater pleasure (as you more fully taste and experience the food)

wiser choices in what you eat

more connection to where the food comes from

better digestion (because if you eat more slowly and are more relaxed, the parasympathetic system will be activated)

greater satiety (and by eating less)

Tips for mindful eating*

Approach this meal with an attitude of curiosity, like this is the first time you have ever eaten this food or like this is an experiment and you don’t know what you’ll find.

Try doing the steps below with your eyes open and then with eyes closed, and notice the difference.

Begin by holding the food in your hands and sense what it feels like, noticing the temperature, texture, shape, etc.

Notice if it makes any sounds in your hands, with your fingers, or by shaking it.

Smell it and be aware of the qualities of the smell (or lack of smell) and any memories associated with the scent.

Look at it carefully. See the colors, shapes, translucency, etc. Bring it towards the light and notice if it looks different.

Gradually bring it (ideally a small morsel of it) towards your mouth. Do not immediately put it into your mouth. Notice saliva starting in your mouth and any reactions such as wanting to eat it quickly.

Allow it to rest on your lips for a few moments, noticing what it feels like on your lips and if there is any taste or smell.

Then put it (the morsel) into your mouth. Just hold it and move it around in your mouth for 20 seconds or longer. Notice the taste and if it changes when it moves to different parts of your tongue. Notice the texture and moisture. Notice if it begins to dissolve in your mouth or not. Chew it (if solid) thoroughly and be aware of the process of chewing and what that feels like.

When you are ready, swallow it. Be aware of the sensations and imagine the internal movement as it goes from the back of your throat, through the esophagus and down into your stomach.

Continue the above steps until you are finished. Do not rush. Try to stay present to the experience. See if you can notice something new each time you go through the steps.

Notice what may be pleasant or unpleasant about the experience, and any tendencies to judge, want, or push away.

Be aware of where the food came from and all of the connections from nature, plants, animals, and people that made the food manifest and come to you.

Engender a feeling of gratefulness throughout the experience: grateful in your ability to eat and grateful for the beings who have given their lives and labors so that you may eat.

*Adapted from Leaves Falling Gently by S. Bauer-Wu (2011)

RESOURCES The Center for Mindful Eating, http://www.thecenterformindfuleating.org/ Book: Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, by Jan Chozen Bays, Shambhala Publications (2009)

Adapted by Susan Bauer-Wu, PhD, RN, FAAN

Self-Care Plan

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