If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

Life Hacks for Stress Hack your body’s stress response to feel calm, strong, and resilient under pressure.

1. Breathing Hacks

• Long, slow exhale (diaphragmatic breathing) • Hum, sing, chant, rap (to naturally extend the exhale) • Resonance frequency breathing or HRV coherence breathing

Try these apps: Breathing Zone or Breathe2Relax • Alternate nostril breathing • Breath pacing: 4/4, 4/6, or 4/8 • Square breathing: inhale, hold, exhale, hold • 4-7-8 Breathing (by Andrew Weil, MD) • Qigong energizing breath with arm movement

2. Meditation Hacks

• Three breaths: power centering • FML: FEET grounded, MOUTH relaxed, LUNGS exhale • Body scan • Awareness of sensations (sound, breathing, smell, taste, touch, sight) • Loving kindness and compassion • Benefactor meditation • Mind-body car wash • Open awareness (without object)

3. Body Hacks

• Eliminate refined sugar, sweeteners, flour, high glycemic food, fast/processed food • Power poses to boost confidence • Any kind of movement & exercise, especially with fresh air • Cold water shower, bath, swim (or splash face) • Invert head below heart (avoid with glaucoma, hypertension, vertigo) • Rotate neck and chest while letting your eyes wander • Yoga, Qigong, or Tai Chi: syncing breath with movement • Calming herbs such as ashwaganda, rhodiola, tulsi (check with a doctor first)

4. Connection Hacks • Connect with friends, loved ones, animals, teachers, coaches, therapists, etc. • Help people in need • Connect with your creative side through art, cooking, pottery, poetry, etc. • Spend time in nature • Connect with spiritual guides/teachers or spiritual practices • Keep a gratitude journal

If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

Example Breathing & Meditation Scripts Full Exhale (to reset diaphragmatic breathing)

• Find a comfortable, uplifted posture with both feet flat on the ground. • Notice the quality of your exhale right now. Is it shallow, is it deep? • When we are feeling stressed, we tend to take shallow breaths from the upper chest, which can cause agitation

and anxiety. The best way to reset this is with a full exhale. This is also called diaphragmatic breathing (or belly breathing).

• Let’s try it: On the next exhale, see if you can slow down the exhale allowing it to be a little longer than the inhale. Then allow the inhale to arise naturally on its own.

• Take three more breaths this way at your own pace. You might notice that a full exhale not only calms the mind but it also releases tension in the neck and between the shoulder blades.

• Now gradually return to your normal, natural breathing, and when you are ready, slowly bring your awareness back into the room and open your eyes.

Three Breaths – Power Centering: Find an uplifted posture with both feet flat on the ground. Let’s start by taking three full breaths together to center and re-focus. We are going to do a special kind of breathing where we slow down the exhale. (Demonstrate a deep inhale followed by a slow, long exhale with a blowing sound on the exhale.) If you’d like to close your eyes you can.

1. For the first breath, inhale deeply, and on the exhale: let go of everything that happened before you came into this room.

2. For the second breath, inhale deeply, and on the exhale: let go of everything you have to do after you leave this room.

3. For the third breath, inhale deeply, and on the exhale: call to mind something that you are grateful for today.

Good. Now gradually return to your normal, natural breathing, and when you are ready, slowly bring your awareness back into the room and open your eyes. Breath Pacing: 4/4, 4/6, and 4/8 Breathing

• Find an uplifted posture with both feet flat on the ground. • Feel your feet on the ground and all the places where your body meets the chair. • Check in with your mouth and jaw. If you notice tension here you could experiment with unclenching your teeth. • Now, bring your awareness to your breathing. Notice the quality of your inhales and exhales. Does the length of

the inhale match the length of the exhale? • Let’s try to even them out through counting. • Inhale to the count of four: 1—2—3—4 and exhale to the count of four: 1—2—3—4 • Keep going at your own counting pace. • You can stay here if this feels most comfortable, or if you want more of a challenge you could experiment with

extending the exhale to the count of 6. • You can stay here if this feels best, or if you want more of a challenge you could experiment with extending the

exhale to the count of 8. This isn’t necessary; we are all getting the same benefit by staying at 4 or 6. • Good. Now gradually return to your normal, natural breathing, and when you are ready, slowly bring your

awareness back into the room and open your eyes. 4-7-8 Breathing by Andrew Weil, MD: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath

• Find a comfortable, uplifted posture with both feet flat on floor. • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there

through the entire exercise. • Exhale completely through your mouth, making a whoosh sound. • Close your mouth and inhale quietly through your nose to a mental count of 4. • Hold your breath for a count of 7. • Exhale completely through your mouth, making a whoosh sound to a count of 8. This is one breath. • Now inhale again and repeat the cycle three more times for a total of four breaths.

If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

Square/Box Breathing

• Find a comfortable, uplifted posture with both feet flat on the ground. • Inhale to count of four, then hold for the count of four. • Exhale for the count of four, then hold for the count of four. • Continue as long as this feels comfortable. • Now gradually return to your normal, natural breathing, and when you are

ready, slowly bring your awareness back into the room and open your eyes. Chanting (or singing or humming) Chanting, singing, and humming is a great way to naturally extend the exhale and bring in deeper inhales. In Eastern traditions, some enjoy chanting “Om,” but you can use any word or tone that you’d like. Alternate Nostril Breathing (Nadi Shodhana)

• Find a comfortable, uplifted posture with both feet flat on floor. • Position your right hand near your nose so that the thumb and one finger can alternate closing nostrils. • Use your right thumb to close your right nostril as you inhale through your left nostril. • Switch sides, closing the left nostril and exhaling through the right nostril, then inhaling through the right nostril. • Switch sides, closing the right nostril and exhaling through the left nostril, then inhaling through the left nostril. • Continue for up to 5 minutes. • Complete the practice by finishing with an exhale on the left side.

Resonance Frequency Breathing Use an app like Breathe2Relax or Breathing Zone to find your optimal Resonance Frequency Breathing Rate. This varies between three and seven breaths per minute. For more information, visit www.rosalbacourtney.com/resonance-frequency-breathing.

• Find a comfortable, uplifted posture with both feet flat on floor. • Begin with a full-commitment exhale followed by diaphragmatic breathing at your own pace. • When you are ready, start slowing down your breathing until your breaths are between 9 and 20 seconds each

(between 3 and 7 breaths per minute). • Continue breathing at this pace for as long as it feels comfortable. • When your mind wanders, gently bring your awareness back to your breath. • Now gradually return to your normal, natural breathing, and when you are ready, slowly bring your awareness

back into the room and open your eyes. HeartMath Inner Balance Quick Coherence Technique Learn more at https://www.heartmath.com/quick-coherence-technique.

• Find a comfortable, uplifted posture with both feet flat on floor. • Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest

area, breathing a little slower and deeper than usual. • Perhaps inhale for 5 seconds and exhale for 5 seconds (or whatever rhythm is comfortable.) • Next, see if you can generate a feeling of appreciation or care in your heart for someone or something in your

life. This could be a person you love, a pet, a special place in nature – anything that resonates with you. • Now gradually return to your normal, natural breathing, and when you are ready, slowly bring your awareness

back into the room and open your eyes. Qigong Energizing Breath with Arm Movements In this practice, the inhales are long and exhales are short. Avoid this if you feel anxious, agitated, or dizzy.

• Find a comfortable standing posture with your weight distributed evenly over the feet. • Inhale deeply bringing the arms up over head or in a cactus position. • Exhale forcefully as you quickly move arms down toward the floor. • Imagine inhaling fresh, clean energy up from the Earth and then expelling stagnant energy on the exhale. • Do a few sets of breaths and pause to notice any shift in energy in your body.

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If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

FML Meditation FEET Grounded, MOUTH Relaxed, LUNGS Exhale: Adapted from the Three Fundamentals of Alignment Yoga by Scott Anderson

• Find a comfortable, uplifted posture with both feet flat on floor. If it feels comfortable, you can close your eyes or take a soft gaze downward in front of you.

• F is for FEET: Tune into your feet and notice all the places where your feet make contact with the ground. See if you can sense the downward pull of gravity on your body and notice all of the places where your body makes contact with the chair. If you like to work with imagery, you could imagine growing roots down from your feet into the earth like a tall, strong, oak tree. Take a moment to expand your root system until you feel strong, steady, and fully supported. Feeling grounded in the body helps to calm and focus the mind.

• M is for MOUTH: Bring your awareness to the roof of your mouth – this is like grand central station for the nervous system. With your tongue, feel the dome shape of the mouth and all of the different shapes and textures in your mouth. Now, as strange as this might sound, see if you can bring relaxation into the roof of the mouth, allowing it to feel softer, wider, and maybe more expansive. You might notice your teeth unclench. And your jaw might relax. Some people report that relaxing the mouth also releases tension in the neck.

• L is for LUNGS: Bring your awareness to your lungs and notice your breathing, especially the exhale. Is it shallow, is it deep? When we are feeling stressed, we tend to take shallow breaths from the upper chest, which can cause agitation and anxiety. The best way to reset this is with a full exhale. This is also called diaphragmatic breathing (or belly breathing). Let’s try it: On the next exhale, see if you can slow down the exhale allowing it to be a little longer than the inhale. Then allow the inhale to arise naturally on its own. Take three more breaths this way at your own pace. You might notice that a full exhale not only calms the mind but it also releases tension in the neck and between the shoulder blades.

• Now settle into a normal, natural breath, not changing it in any way. • Gradually, when you are ready, feel your feet again, feel the support of the chair, and slowly bring your

awareness back into the room. Body Scan to Relieve Anxiety: Adapted from Richard Miller’s iRest 12-Minute Healing Nap for healing PTSD.

• Find a comfortable, uplifted posture with both feet flat on floor. • Begin by affirming that you are entering a short and restful nap. As you affirm this, welcome into your body and

mind the felt-sense of ease and well-being. • With your eyes gently open or closed, welcome the environment and sounds around you… the sensation of air

as it touches your skin… the sensations of your body touching the surface that is supporting you… your body breathing… the various sensations that are calling your attention in your body.

• Welcome the sensations of your jaw, mouth, ears, cheeks, nose, eyes. Welcome the physical sensations that make up your eyes and allow them to flow and mingle with the sensations of your entire face, head, and neck.

• Follow this flow of sensation down through your neck, down into your shoulders and arms, down into your chest and belly, down into your pelvis, legs, and feet.

• Welcome your entire body as a field of radiant sensation. • Now bring attention to the felt-sense of your torso and heart area. Welcome the feeling of joy in your heart.

Rather than looking with your physical eyes, feel as if you’re looking out with the “eyes of your heart.” Sense your entire body and the world around you with the eyes of your heart, front and back, left and right, your entire body.

• Again, welcome sensations in your jaw, mouth, ears, nose, eyes, forehead, scalp, neck, shoulders, arms, hands, both arms and hands at the same time, the entire torso, front and back. Releasing thinking, just sensing. Your entire torso, both legs and feet at the same time. The entire body, inside and outside as a field of sensation.

• Take a few moments to enjoy in a relaxed manner, your body and mind deeply resting, feeling at ease. We’ll take the next minute in silence for you to remain here and experience being at ease. Just being.

• Now, taking a deeper inhale, and a longer exhale, slowly bring your awareness back into the room. Open Awareness Meditation Adapted from “Open Awareness Meditation” by Mingyur Rinpoche and the Tergar Learning Community Recording at: https://learning.tergar.org/2012/07/23/guided-meditation-open-awareness-2

• Start by sitting up straight and relaxing the muscles in your body. Let your mind rest as it is. • Just rest, like after physical exercise. Relax the body and the mind together. • You don’t have to meditate. There’s no meditation, but your mind doesn’t get lost in thoughts. • No need to focus on anything in particular or control your mind. • Leave all of the sense doors open, without trying to block any aspect of experience. • If it is difficult to remain present, bring your awareness to the breath for a few moments and then rest again in

open awareness.

If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

Meditation Using the Five Senses

• Find a comfortable position with your spine straight, either laying down or sitting upright in a chair with both feet flat on the ground. The body and mind can be relaxed and alert.

• Seeing: Start by rotating your neck and letting your eyes go wherever they want to. Notice the colors, objects, shapes, textures…. welcome everything without judgement. Really see them. Let your eyes stop where they want to, noticing new details.

• Now you can close your eyes or keep them open if you’d like. • Feeling Sensations in the Body: Bring your attention to your hands. Instead of imagining an image of your

hands, see if you can feel your hands from the inside out. Feel the aliveness in your hands. What do you notice? Tingling, vibrating, warmth, coolness? No judgement of good or bad; just notice what is present and see if it changes. Now bring your attention to your feet and do the same exercise. Notice the sensations in your feet and see if they move or shift. Notice the sensations of air against your skin. And clothing lightly brushing your skin. Now scan your body and notice whatever sensation is calling your attention. The body is constantly sending us messages through sensations. Hold there for a moment and notice what happens as you watch it. Does it grow stronger… or weaker? Does it move? If there are any other sensations calling your attention, go there and feel it. Watch it without labeling it good or bad. Just notice what happens next. If it disappears or another sensation calls your attention, go there and observe it in the same way.

• Hearing Sounds: Bring your attention to the sounds around you. See if you can welcome all of the sounds without judging them as good or bad. Just let the sounds wash over you, coming and going, passing like clouds in the sky. You might notice distant sounds of traffic, or closer sounds in this building. Or perhaps more subtle sounds like digestion or breathing. Just let all sounds be as they are without judgement.

• Smelling: Now let your nose guide you as you notice any smells in this room. Perhaps you smell the scent of the cushions or mats or carpeting. Take a moment to notice if there are any more subtle scents that you might be able to pick up.

• Tasting: Bring your attention to your mouth and run your tongue along your cheeks, teeth, and roof of the mouth. Perhaps you discover an aftertaste of something. Take a moment to explore and notice if there are any other subtle flavors here.

Meditation on Thoughts Adapted from “Thinking Meditation” by Sharon Salzberg.

• Find a comfortable, uplifted posture with both feet flat on floor. • Let your attention settle on the feeling of the breath. You can notice that the breath is coming and going,

according to its own rhythm, filling your body, and leaving your body. You can receive it, let it go. It’s happening without your needing to control it; you can just settle back and allow it.

• See what thoughts may be present in your awareness. When a thought arises that’s strong enough ot take your attention away from the breath, simply notice it as thinking. You can label it as “thinking.” Whether it’s a lovely thought or an awful one, it’s just a thought. If you are able to, note the thought more distinctly, “planning, remembering, worrying, anticipating.” Don’t struggle to find the right word, but if one comes clearly, use it and see what happens as you note the thought.

• You don’t have to judge yourself or get lost in the thought or elaborate it; you simply recognize that it is a thought and then very gently let go and bring your attention back to the feeling of the breath.

• Our habitual tendency is to grab onto a thought and build an entire story around it - or push it away and struggle against it. Here we stay unattached and calm. We simply recognize “it’s a thought, it’s not who I really am.” By its very nature a thought is impermanent; it is visiting, it is arising due to conditioning or habit. Very gently let it go. You can bring your attention back, one breath at a time.

• Now drop the technique and just rest the body and mind in open awareness. • Gradually, when you are ready, feel your feet on the floor, feel the support of the chair, and slowly bring your

awareness back into the room. Ho’oponopono Forgiveness Meditation Ho’oponopono means “to make right” and is the Hawaiian word for forgiveness. What irritates us in others is a reflection of something within us that needs to be healed. So all healing is self-healing and all forgiveness is self-forgiveness. Call to mind a difficult person, someone who pushes your buttons, and repeat these phrases sending forgiveness to yourself and the other person:

• I’m sorry. • Please forgive me. • Thank you. • I love you.

If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

Guided Imagery – A Safe and Peaceful Place Excerpt adapted from “Guided Meditations to Ease Pain” by Belleruth Naparstek

• See if you can imagine a beautiful place where you feel safe and peaceful and relaxed. A place either real or imaginary. Maybe somewhere from your past or somewhere you’ve always wanted to go or a place you visit now. It doesn’t matter. Just so it’s a place that feels good and safe and peaceful to you.

• Allowing the place to become real to you - looking around you. Taking the place in with your eyes. Enjoying the colors and the scenery. Taking in every detail with your eyes. Looking to your right, and over to your left.

• Listening to the sounds of the place, whatever they might be. Perhaps the music of moving water, or waves crashing, or the sound of the wind in trees, maybe birds or crickets singing, leaves rustling, wind, or music. Just so your ears can become attuned to the wonderful sounds of the place, so safe and peaceful to you.

• Feeling whatever you’re sitting against or lying upon. Whether it’s sand or grass, or a pine needly forest floor. Or you might be indoors in a cozy armchair. Or maybe outside sitting on a nice warm rock in the sun. Feeling the air on your skin. Either brisk and breezy, crisp and dry, or soft and balmy and wet. Maybe there’s just the subtlest caress of a fragrant gentle breeze, or maybe you’re feeling the warmth of a cozy fire on your face and hands.

• Wherever you are, just letting yourself enjoy the wonderful feeling of this place. And smelling its rich fragrance. Whether it’s the soft scent of flowers, or salty sea air, sweet meadow grass, or maybe the pungent smell of peat moss in the woods. Whatever it is, just taking it all in.

• Soaking up the richness of your special retreat with all of your senses. Becoming more and more attuned to it. Feeling thankful and happy to be there.

• We’ll take the next few moments in silence so you can continue to experience this place with all of your senses. • And as you take a final look around you know in your heart that you can return to this beautiful, safe place

anytime you’d like. • When you are ready, gradually bring your awareness back to your body in this room. Feel your feet again, feel

the support of the chair, and slowly, gently open your eyes when you are ready. Loving Kindness & Compassion Meditation: Adapted from Sharon Salzberg’s Lovingkindness Meditation in the book Real Happiness: The Power of Meditation.

• Find a comfortable, uplifted posture with both feet flat on floor. • Bring to mind an image of someone you love deeply or someone who has helped you in your life. Imagine this

person sitting in front of you as you repeat these phrases sending good wishes to them: May you be safe. May you be happy. May you be healthy. May you live with ease.

• Bring to mind an image of yourself sitting in front of you. It could be yourself as you look now or yourself at a different age. Repeat these phrases sending good wishes to yourself: May you be safe. May you be happy. May you be healthy. May you live with ease.

• Bring to mind an image of someone you don’t know well but who you see during your daily life. It could be a cashier or someone you pass in the hallway. Imagine this person sitting in front of you as you repeat these phrases sending good wishes to them: May you be safe. May you be happy. May you be healthy. May you live with ease.

• Bring to mind an image of a difficult person. Imagine this person sitting in front of you as you repeat these phrases sending good wishes to them: May you be safe. May you be happy. May you be healthy. May you live with ease.

• Bring your awareness to your heart center. Fell your tender beating heart. Perhaps you might notice a new softness, warmth, or appreciation there. Maybe there’s gratitude to yourself for taking the time to do this practice. And gratitude to everyone in this room for coming today and practicing with you. Notice this feeling of appreciation in the body and mind.

• Gradually, when you are ready, feel your feet on the floor, feel the support of the chair, and slowly bring your awareness back into the room.

Mind-Body Car Wash - Guided Imagery: Allow people to center with three breaths or the FML meditation before this guided imagery:

• Visualize your body and mind moving through a car wash, washing away any debris or irritations that you have picked up, leaving you bright and shiny, drying you off, and leaving your body and mind pure and clean.

• With the movement of your breath, visualize a blue-green wave of purifying water sweeping through your body from head to toe several times to remove any debris, leaving your body and mind pure and clean.

• Visualize inhaling a pure, fresh, sweet breeze that sweeps through your entire body from head to toe collecting debris and irritations as it goes and then exhale these out, leaving your body and mind pure and clean.

• Visualize a cartoon image of nagging thoughts or irritations on a chalkboard and imagine yourself taking a sponge, dipping it in fresh, clean water, and wiping the board clean, purifying your body and mind.

If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

Benefactor Meditation From "Identifying Benefactors and Receiving Love” by John Makransky. Listen to the audio recording here: http://www.johnmakransky.org/resources.html

• Find a comfortable position with your spine straight, either laying down or sitting upright in a chair with both feet flat on the ground. The body and mind can be relaxed and alert.

• In this meditation you will recall benefactors who have held you in a wish of love - a simple wish for you to have deep well-being and happiness.

• Those who hold you in that simple wish are those you especially like to be near. So one way to recall your benefactors is to think of people who you have really liked to be near, at any point in your life. You might recall a dear relative, a friend of the family that you adored being with, a favorite teacher or professor, a camp counselor or coach. You might recall a friendly stranger who you encountered for even a moment at the store or at the park. Benefactors are people who it feels good to remember because their wish for your happiness, their simple wish of love, makes it feel so safe to be in their presence.

• In addition, also try to bring to mind a few spiritual benefactors. People who embody for you a stable and impartial love that seems to include everyone in its scope. Spiritual benefactors are those who have inspired and blessed you through their words or writings or the quality of their presence. You might recall a mentor who has been a key touchstone in your spiritual life. You might also include people who have inspired you from afar like the Buddha, Jesus, the Dalai Lama, Mother Theresa, or Martin Luther King.

• When you have identified several benefactors, then you are ready to begin the meditation. • Sit in a relaxed way, with your back comfortably straight, on a cushion or on a chair with your eyes open and

gazing slightly downward. • Having identified both kinds of benefactors, ones from your ordinary life and spiritual benefactors from near or

far, bring them to mind and imagine their smiling faces before you. Envision your benefactors sending you the wish of love. The wish for you to have deepest well-being, happiness, and joy.

• Sensing these wonderful people before you, gently open to their wish of love for you. Imagine their wish as a gentle radiance, like a soft shower of healing rays. Bathe your whole body and mind in that tender radiance, all the way down to your fingertips and toes.

• Bask in the loving energy of that wish for your deepest well-being. Trust it. You don’t need to trust every aspect of all benefactors, just the wish of love that they radiate. The simple wish for your well-being and happiness.

• Receive the gentle healing energy of that radiance. As other thoughts or feelings arise, just let them be enveloped in this loving luminosity. No matter who you think you are or what you think you deserve or don’t deserve, all such thoughts are irrelevant now. Just accept your benefactor’s wish of love for your deepest well-being and happiness. Trusting that wish more than any limiting thoughts of yourself. Receive it into your whole being.

• If your mind starts to wander, just bring it back gently to the instruction. Recall your benefactors and receive the radiant energy of their love. Receive it like a gentle shower of radiance bathing your whole mind and body.

• Be at ease, open, and accepting, like a puppy lying in the morning sun passively soaking up its rays. • Just relax and absorb the soft healing energy of love into every cell of your body, every corner of your mind.

Bathe in this. Heal in this. Rest in this. • If the meditation seems too vague or lacking in energy at any moment, then bring one benefactor more vividly to

mind. Feel the magnetism of their presence to you and let that energize the radiance of love that you receive. • Give yourself permission to take the time to fully receive this simple wish of love for you. • After a little while, join your benefactors in their wish for you. While receiving the radiance of their love, gently

repeat the wish for yourself. • “May this one have deepest well-being, happiness, and joy.” Repeating those words to yourself in your mind

while referring to yourself. • “May this one have deepest well-being, happiness, and joy” • Mentally repeat that wish for yourself while accepting your benefactors’ love even more deeply into body and

mind. Communing with them through that radiance. • Finally just let yourself merge into oneness with your benefactors in that radiance. Let go into complete oneness

with the radiance, dropping the visualization of benefactors and releasing any attempt to hold onto any frame of reference. Just deeply let everything be. Relax into that gentle luminous wholeness beyond self and others. Enjoy just being. At ease. At rest. Complete.

If you use these scripts or other mind-body practices to guide others, please let me know how it goes!

Lisa Lanting, Madison College Center for Health & Well-Being, (608) 243-4133, llanting@madisoncollege.edu

More Resources:

Websites with Free Audio Recordings:

• Real Happiness 28-Day Guided Meditations by Sharon Salzberg https://www.sharonsalzberg.com/lessons/week-1-overview

• University of New Hampshire Guided Meditations https://www.unh.edu/health/well/meditation

• UCLA Mindful Awareness Research Center Guided Meditations https://www.uclahealth.org/marc/mindful-meditations

• Dartmouth College Guided Meditations for Relaxation https://students.dartmouth.edu/wellness-center/wellness-mindfulness/relaxation-downloads

• UW Health Integrative Medicine Guided Meditations https://www.uwhealth.org/meditation-stress-reduction/mindfulness-guided-practices/51578

• Tara Brach’s Guided Meditations https://www.tarabrach.com/guided-meditations

Books:

• Real Happiness: the Power of Meditation (includes audio CD with guided meditations) by Sharon Salzberg

• The iRest Program for Healing PTSD by Richard Miller, PhD

• Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace) by Chade-Meng Tan

Free or Low-Cost Apps:

• Calm Free subscription for K12 teachers: https://www.calm.com/schools • Insight Timer (Free, with ads) – Search for iRest, Richard Miller, or Tara Brach to get started • Breathing Zone ($3.99) • Breathe2Relax (Free) • Buddhify ($4.99) • Stop, Breathe & Think (Free, with ads) • MindShift (Free) – Go to the “Chill Zone” section under “Tools” for guided meditations • iBreathe – Relax and Breathe by Lukasz Gryl (Free) • Smiling Mind (Free) • Mindfulness Coach (Free) • Relax Melodies (Free, with ads) • iMindfulness ($2.99 plus $1.99 for each meditation selected) • Omvana ($7.99 for Anxiety Relief meditation)

Excellent, but Expensive Apps:

• Aura ($59.99/year) • Breethe ($89.99/year) • Headspace ($94.99/year) • Meditation and Relaxation Pro ($39.99) • Ten Percent Happier ($99.99/year) • Rootd ($59.99/year) • Sattva ($49.99/year) • Simple Habit ($95.99/year) • The Mindfulness App ($59.99/year)

Last Updated 10-17-19

Wellness Action Plan – NACADA Oct. 2019 1. Identify your life purpose and core values.

What gives you a sense of purpose and meaning in life? What are your core values? Everything in your wellness action plan should align with this.

2. Envision your best self, living your best life. Relax in a comfortable place. Take a few deep breaths with long, slow exhales. Imagine what your life would be like if you were living it to the fullest – feeling healthy, strong, energized, and functioning at your very best. Describe what you see in your vision. What do you look like? How do you feel? What are you doing? Where are you? What are the key aspects of your vision?

3. What needs to change to move you toward your vision?

4. Create your action plan. What are your top three priorities?

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5. Recruit support. Who can help you stick to your action plan?

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