Stress Management

Hahn School of Nursing Room 226 is a designated “Stress Free Zone Room” open during school hours where meditation and relaxation practices including Yoga may be performed in a peaceful setting to help decrease daily stress.

Guided Audio Practices:

Mantram Repetition 

(Dr. Jill Bormann, Clinical Professor, Hahn School of Nursing and Health Science, and Research Scientist, VA San Diego Healthcare System)

What is a Mantram? Read about it here! Also here are some helpful answers to frequently asked questions.

Audio recordings by Dr. Lois C. Howland, Associate Professor, Hahn School of Nursing and Health Science, and Senior Teacher, Center for Mindfulness, UCSD.

Woman Sitting in Meditation

Awareness of Breath Meditation (15 minutes)

This brief meditation provides an opportunity to develop the capacity to use the breath as an anchor to the present moment. Using the awareness of breath practice can be particularly helpful in slowing down the mind when it is experiencing negative thoughts, rumination, and mental distraction. The breath can be a portable and reliable friend when the mind is experiencing times of stress.

Mountain Meditation (15 minutes)

(Adapted from “Mountain Meditation” in Wherever You Go There You Are by Jon Kabat-Zinn.)

A guided visualization practice, the Mountain Meditation invites the imagery of a mountain to help connect awareness to the inherent strength and majesty that lies within each of us.  The Mountain Meditation may be particularly helpful during times of personal challenge and self-doubt since this practice can help us reconnect with the deep inner resources from which we can draw strength.

Mindful Movement Practice (15-20 minutes)

In this brief mindful movement practice we invite the body to move in ways that are gentle and restorative.  The intention in this practice is to experience the body moving with an attitude of friendliness and curiosity while inviting increasing relaxation.  Mindful movement can be particularly useful when work or school demands begin to deplete the body.

Mindful Body Scan (45 minutes)

When we connect with the body in an intentional exploration, we become more centered in the direct experience of our life. The Body Scan Meditation is intended to bring openness and curiosity to the body just as it is in THIS moment while encouraging the practice of self-compassion and gratitude for the body… appreciating that, as Jon Kabat-Zinn suggests, “there is more right with us than wrong with us.”

Sitting Meditation (45 minutes)

In this longer sitting practice, we encourage increasing stillness of the body and the mind. During the practice of sitting meditation, the activity of the mind may become more noticeable. Bringing an attitude of “friendly curiosity” to what’s actually happening in the mindscape may encourage greater flexibility in thinking, insight, and recognition of unhelpful thought patterns that may be increasing stress.

Standing Yoga (50 minutes)

We begin this longer mindful movement practice in a standing position, and invite the body to mindfully move in ways that may provide both increased energy and relaxation. The intention of this practice is to encourage increasing awareness of and compassion toward the body as we move gently through a variety of simple poses.

Link to Yoga Download podcasts on iTunes:

http://https://itunes.apple.com/us/podcast/20-min.-yoga-sessions-from/id259744514?mt=2