Family Counseling and Payee Service
Mindfulness Break

Many people think they can't practice mediation because it is against their religion, too hard, they don't have time, or they don't have a guide. If you are here, your counselor probably encouraged you to try one of the following meditations or exercises because they thought you would be able to benefit. Regardless of your religion, mediation can help. Think of it more like a tool; mediation is a useful tool to help learn to separate yourself from your thoughts. Please take a few minutes a day to practice one of the following meditations, and then process with your therapist in your next session.

​​​​Mindfulness Meditations and Exercises:​​

Leaves on a Stream, via Portland Psychotherapy​​

5 Minute Breathing Mediation (via UCLA)​​

Various meditations in English and Spanish (via UCLA)

Tara Brach, Ph.D.​​

How to Disarm Your Biggest Critic​​

​​​                                                                                                                                               Progressive Muscle Relaxation Exercises:

                                                                                                                                                       1o Min Progressive Muscle Relaxation
                                                                                                                  Written by Joy Cox and Loren Brown, read by Loren Brown

                                                                                                                                                                                                             via BYU

                                                                                                                                                      30 Min Progressive Muscle Relaxation

                                                                                                                                                   via Dartmouth Student Wellness Center

                                                                                                                                           Progressive Muscle Relaxation (WITH Music)

                                                                                                                                                         Relax For A While ASMR via YouTube

Compassion and Self-Compassion Exercises:​​​​​​

Lovingkindness meditation (10 minutes) via Portland Psychotherapy 

From Christopher Germer:
A whole range of mindfulness and compassion exercises

Self-Compassion Mediations via Kristen Neff Ph.D.​​​