PSYCHOLOGY 373/473MINDFULNESS AND RELAXATION

Bundled with Syllabus forPsychology 379/479

SPRING, 2016Jonathan C. Smith, PhD

Meeting Times: Hours: MW 11:00-12:15 (the last 15 minutes of each class, extending through 12:45, will be devoted to individual/group discussion and processing of assignments. Classroom: 315 GAGEOffice: GAGE 314C by appointment or 8-9:15 MW 312-341-3753. Email Address: ZippoStudents@gmail.com. Please do not use my university email address. 50% of student email gets sent to the university email spam trashcan, and I get about 100 spams a day. So I probably will never find your email. Also, if you use ZippoStudents, your email goes STRAIGHT TO MY IPHONE! And I always have my iPhone with me. Please use this format:

To: ZippoStudents@gmail.com

Subject: PSYC 373:01 YOUR NAME

WHEN SENDING EMAIL, ALWAYS PUT IN TOP SUBJECT/ HEADING LINE: PSYC 373/473 YOUR NAME. Like this: PSYC 373/473 Mary Smith

HELP! DR. SMITH DOESN’T ANSWER MY EMAIL!I always answer my email, often within minutes, except when I am unconscious, in the subway, or in a compromising situation. If you aren’t getting replies, did you use my correct email address (see above)? If not, your email probably when to the RU junk box, along with 100 daily spam messages.

Class Website: http://roosevelt.blackboard.comInstructor Website: http://blogs.roosevelt.edu/jsmith

Course MaterialsSmith, J. C. (2016). Mindfulness Reinvented and the M-Tracker Method (SECOND EDITION). No other edition will be permitted! SYLLABUS CODE: MR

Relaxation and Mindfulness Library (On Blackboard, bb)

How to get your textYou need to get your text online from this link (it is also available on amazon.com at a higher price). The text is not available at the bookstore at this time. DIRECT LINK TO TEXT PUBLISHER Amazon.com will get you the text in two days. Here’s the link: AMAZON LINK TO TEXT

COURSE OVERVIEW AND OBJECTIVES

This is a paper-free course. All assignments and tests will be given over the internet using Blackboard. You can use a home or Roosevelt computer. For some reasons, tablets and smartphones don’t work all that well.

QUICK COURSE OVERVIEW

Mindfulness is an ancient discipline and an increasingly popular tool in psychology. Traditional mindfulness is based on Buddhism. This course introduces a new and inclusive version of mindfulness, Mindfulness – Progressive Integrative Training (M-PIT). The M-PIT system conceptualizes the full universe of relaxation and meditation techniques in terms of mindfulness. In this course you will learn, and in some cases learn to teach, the major systems of relaxation, meditation, and mindfulness used by health professionals and supported by research. These include:

Three core mindfulness exercises1. Meditation (focused attention meditation, mantra meditation)2. Simple mindfulness3. Body scanning meditation

Four physical “companion exercises” designed to prepare for and augment mindfulness:

1. Progressive Muscle Relaxation2. Yoga Stretches and Postures / T’ai Chi3. Breathing Exercises4. Autogenic Training

Four emotion “companion exercises” also designed to prepare for and augment mindfulness:

1. Centering Imagery2. Metta / loving compassion exercises3. Cultivated Gratitude

The M-PIT system teaches mindfulness and companion exercises through a process called “cycling.” We will use mindfulness as our home exercise. We will cycle from companion exercises back to mindfulness, again and again, learning from each companion approach. We will use the “Full 9-Cycle Program.” The exercises we will explore are from our RELAXATION AND MINDFULNESS EXERCISE LIBRARY presented on this syllabus and on Blackboard.

RELAXATION AND MINDFULNESS EXERCISE LIBRARY(ALSO ON BLACKBOARD)

THE CORE EX (or “c”) SEQUENCE

c1. KABAT 1: Mindfulness Kabat-Zinn Demo (12:00) c1.2. KABAT 1.2: Mindfulness Kabat-Zinn Demo (10)c2. EYE INTRO: Eye of Mindfulness Initial Training (20)c3. EYE STANDARD: Eye of Mindfulness Standard Exercise (18:00)c4. YOGA: Chair Yoga Full Version (FULL; (29:40)c5. MUSCLE: Progressive Muscle Relaxation Full Version (25:14)c6. BREATH-A: Active Breathing (9:33)c7. BREATH-P: Passive Breathing (10:42)c8. AUTO: Autogenics (16:16)c9. IMAGERY: Insight Imagery (22:57)c10. CHIME: 15 Minutes Silent Chime Meditationc11. METTA: Metta brief loving kindness meditation (13)

SUPPLEMENTARY EXERCISES

s1. DIAPHRAGMATIC BREATHING (1:03)s2. DIAPHRAGMATIC BREATHING (3:46)s3. DIAPHRAGMATIC BREATHING (3:03)s4. YOGA BRIEF (20:14)s5. CHAIR AND STANDING ASSISTED YOGA: TORONTO VERSION (25:00)s6. BRIEF CHAIR YOGA (15:00)s7. EXTENDED CHAIR YOGA COMBINED WITH MINDFULNESS (45:00) s8. PROGRESSIVE MUSCLE RELAXATION BRIEF (18:58)s9. PROGRESSIVE MUSCLE RELAXATION UNIVESITY OF MICHIGAN (24)s10. PROGRESSIVE MUSCLE RELAXATION LETTING GO VERSION (15) s11. K. K. AUTOGENIICS NATIONAL HEALTH SERVICE WARMTH VERSION (18:00)s12. AUTOGENICS BURAIK VERSION (12:00)s13. AUTOGENICS GUADAGINIO VERSION (9:00)s14. AUTOGENICS WARMTH INNER HEALTH STUDIO VERSION (9:00)s15. T’AI CHI (8)s17. SCANNING CLASSIC PMR CLASSIC MALE (15)s18. SCANNING BODY FEMALE (15)s19. SCANNING BREATHING AND BODY (20)s20. SCANNING BREATHING AND MINDFULNESS WITH SILENCE (20)s21. SCANNING CLASSIC MINDFULNESS BODY BREATHING (15)s22. 1 METTA LOVING KINDNESS MEDITATION LONG VERSION (23)s23. GONG MEDITATION CONTINUOUS (15)s24. GONG MEDITATION ONE HOUR CONTINUOUS (60:00)s25. SINGING BOWL AND GONG MEDITATION CONTINUOUS (15)s26. BLOWING BUBBLES MEDITATION (2)

How we will Practice Mindfulness and RelaxationThe M-Tracker

The most important part of this is actually practicing relaxation and mindfulness. The exercises we will practice are listed in this syllabus and on Blackboard as your RELAXATION AND MINDFULNESS EXECISE LIBRARY. Here’s what you do.

Our basic tool in practicing exercises is a simple questionnaire called the Mindfulness-Tracker, or M-Tracker. Every time you try a new exercise, fill out an M-Tracker questionnaire to describe what you felt and experienced. But there’s a twist here: You must fill out and submit your M-Trackers online, on Blackboard. If we practice an exercise in class and fill out a paper M-Tracker in class you will have to copy the sheet you filled out on your online version. Your instructor will walk you through this important process.

We can summarize how to practice an exercise:

1. Find a quiet place free of distraction, somewhere you can sit up straight in a comfortable position.

2. Click the exercise you want to practice (either on your RELAXATION AND MINDFULNESS EXERCISE LIBRARY on bb or on your syllabus).

3. Practice the exercise.4. Click the M-Tracker that goes with this exercise and fill it out.5. Save your M-Tracker a special file you create, “EXERCISES.”6. Submit this M-Tracker as an attachment on Bb under “Assignments.”

WHAT TO DO WITH YOUR M-TRACKERS?

After you complete an M-Tracker, save it in a folder in your computer. Then submit a copy on Blackboard as your assignment. I need a copy to give you a grade and assess class progress (and make adjustments in training if necessary). At the end of the semester your M-Tracker folder should have over 30 M-Trackers. You can do whatever you want with all these trackers. The final assignment for this class is your PERSONAL REPORT. Here you summarize your experiences with mindfulness, relaxation, and the M-Tracker. Most students will remember enough from past M-Trackers without referring back to them. It would be a needless burden to go through all your trackers.

CLASS OBJECTIVES

This class provides comprehensive training in specific techniques and world systems of relaxation, meditation and mindfulness. Student trainers (taking Psyc 379/479) present two workshops on mindfulness, using the template presented in class. Alternatively, trainers may present the Mini 5 Session M-PIT Program. Objectives for everyone include:

Learn theory and instructions for the three core exercises defining mindfulness. This is the “Eye of Mindfulness”

1. Mindfulness, OM meditation (sense, walking, and full)2. Meditation, FA meditation

3. Body scanning meditation.

Learn theory, research, and instructions for the most widely used physical approaches to self-relaxation. These are the “Mindfulness Physical Companion Exercises”:

1. Yoga stretching (Chair version)2. T’ai Chi (5 major systems)2. Breathing exercises (three groups)3. Progressive muscle relaxation (three approaches)4. Autogenic training (six standard exercises)

Learn theory and instructions for the most widely used emotion approaches to relaxation as applied to mindfulness. These are the “Mindfulness Emotion Companion Exercises.”

1. Imagery and deepening imagery2. Compassion and metta meditation3. Cultivated gratitude

Learn to combine relaxation, meditation, and mindfulness through cycling in the Mindfulness – Progressive Integrative Training (M-PIT) program.

Review how meditation and mindfulness are generally applied in counseling, focusing on the ACT approach.

Learn traditional and contemporary models of relaxation, meditation, and mindfulness.

Learn psychophysiology of stress, relaxation, and mindfulness.

Learn simple assessment methods for measuring the effects of mindfulness and tracking progress in training.

Create a script for mindful “deepening imagery”

Present mindfulness workshops or educational training (those in 379/479 only).

ASSIGNMENTS AND GRADES

POINTS

Grades will be based on points earned (and attendance, with 10 points deducted from every class session missed). “Percentages” reported on Blackboard will not be used, simply point totals. Ignore “percentages.”

132 Five Quizzes (total 132 points) Quizzes will be based on textbook material and lectures. Some lectures will present material not in the text. You are responsible for this material. See schedule. QUIZZES WILL BE GIVEN

ONLINE, ON BLACKBOARD, AND MUST BE TAKEN BEFORE THE ASSIGNED DATE! ALL QUIZZES ARE SEVEN DAYS AFTER THEY ARE OPENED.

120 M-Tracker Reports (24 HOME PRACTICE OF EXERCISES). 5 Points each assignment package. Total: 120. On your syllabus, each highlighted pencil () indicates one required M-Tracker. Two pencils ( ) indicate that two M-Trackers are due (combined point value is 5). Whenever two exercises are separated by a plus sign (+) you practice them in one sitting, moving directly from one to the next without a break. M-Trackers are due on the dates assigned. Due dates will be strictly enforced. Absolutely no exceptions.

30 “Best Indicator” and “Frequency” M-Tracker Exercises. 30 points

40 Deepening Imagery Script (500 words). DUE CLASS 26, ON BLACKBOARD ONLY. NO ATTACHMENTS DO NOT EMAIL IT TO ME!! . See Bb for instructions.

50 PERSONAL REPORT AND M-TRACKER WORKSHEET: Answer questions in M-TRACKER WORKSEET (on bb). Submit the actual worksheet plus a 500 word summary in your own words. DUE CLASS 28, ON BLACKBOARD ONLY. DO NOT EMAIL IT TO ME!! NO ATTACHMENTS

50 TWO WORKSHOP or EDUCATIONAL TRAINING REPORTS FOR GRAD STUDENTS AND STUDENTS IN / 379/479 500 words / Trainee Report 500 Words summary of results from M-Trackers distributed. RULE: WHATEVER YOU DO FOR THIS EXERCISE, YOU MUST CLEARLY STATE THAT IT IS “NOT THERAPY OR COUNSELING.” IT IS “EDUCATION.” DUE CLASS 28, ON BLACKBOARD ONLY. DO NOT EMAIL IT TO ME!! NO ATTACHMENTS

QUIZZES

Quiz 1 (18 points) , Class 4. Covers everything from Session 1 through Session 4 See schedule

Quiz 2. (28 points) Class 10. Covers everything from Session 1 through Session 10, with an emphasis on material immediately preceding Session 10.

Quiz 3. (36 points) Class 16. Covers everything from Session 1 through Session 16, with an emphasis on material immediately preceding Session 16.

Quiz 4. (28 points) Class 24. Covers everything from Session 1 through Session 24, with an emphasis on material immediately preceding Session 24.

Quiz 5. (22 points) Class 26. Covers everything from Session 1 through Session 28, with an emphasis on material immediately preceding Session 28.

All assignments must be submitted on Blackboard. I will not accept paper assignments or attachments.

WORKSHOP / TRAINING PROJECT (For those in Psyc 379/479 only)In this project present 2 one-hour introductory workshops on mindfulness. These workshops are the Orientation session for MR Training. Both workshops are to be done after April 1 to ensure you have had sufficient training. In your second workshop, you may repeat what you presented in your first workshop. I invite you to get creative and add elements tailored to your group and your interests. At the end, give M-Tracker 7a or 7a mini.With instructor approval, you may offer either MR Training brief or sampler version with only one introductory workshop. RULE: WHATEVER YOU DO FOR THIS EXERCISE, YOU MUST CLEARLY STATE THAT IT IS “NOT THERAPY OR COUNSELING.” IT IS “EDUCATION.”

ATTENDANCE

Attendance and prompt arrival are required. If you miss a class, or arrive after 10 minutes, 10 points will be deleted from your grade total. YOU MUST SIGN IN WHEN YOU ARRIVE AT CLASS. If you do not sign in, you will be counted absent, even if you arrive late. No exceptions.

GRADES

Your grade is based on the number of points you accumulate (with absences deducted). I will use point totals, not “percentages.” Ignore “percentages” reported in Blackboard. These are not computed correctly and are misleading. Please do not call me and complain that you are getting a “B” when Blackboard reports your “percentage” as “100%.” Again, BB screws up percentages in this class. You might get an “A” with 10%, and an “F” with “90%.” Really.

A 300 or over (throughout the class I may add extra points, depending on class needs)B 250-299

C 150-149D 50 - 149F 0-49

SCHEDULEW MONDAYS WEDNESDAYS

1 CLASS 1JAN 20

FIRST CLASS; HELLO!

LECTURE 1OverviewClass reviewStudent introductionsOverlap between Psyc 373 and 203

BRING LAPTOPS TO CLASS ON MONDAY

2 CLASS 2

JAN 25:ORIENTATION OF CLASS AND MINDFULNESS CYLES; M-PIT / TRACKER PROGRAM

[INSTRUCTOR: BRING COPIES OF M-TRACKER 7 BASELINE DIGITAL]

LECTURE 1: ORIENTATIONMR 1: OrientationMindfulness Cycles

M-TRACKER TRAINING: Paper version, BB version, transferring from Paper to BB

Rationale for baseline.

M-TRACKER 7 BASELINE EXERCISEInstructions: For 5 minutes just close your eyes. Relax your mind in whatever way you want.

Take in Class Complete M-Tracker 7

CLASS 3

JAN 27:DEMONSTRATIONS OF MINDFULNESS

[INSTRUCTOR: BRING COPIES OF M-TRACKER 7 LECTURE AND INTRO DIGITAL]

LECTURE (NOT IN TEXT)JonKabat-Zinn

LECTURE 2 (NOT IN TEXT): DEMOS OF MINDFULNESS

Anderson Cooper Mindfulness Intro (13)

Breathing Scanning Kabat-Zinn (15)

After lecture, complete M-Tracker 7 Lecture & Intro

Record your paper M-Tracker on Bb

HOME PRACTICELecture and Intro (RECORD M-TRACKER TAKEN IN CLASS)

Baseline DigitalShow how to record on Bb

READ FOR NEXT CLASSMR 1: Orientation

HOME PRACTICEBASERecord Baseline Exercise on bb (TAKEN IN CLASS)Record Frequency Exercise on bb

PRACTICE ON DIFFERENT DAYS (record on BB M-TRACKER c1.2)

c1. KABATx1 c1.2 KABAT. Submit M-Tracker

CLASS 4FEB 1

WHAT IS MINDFULNESS?INTRO TO M-TRACKERMINDFULNESS CYCLE 1

LECTURE 3: WHAT IS MINDFULNESSMR1: What is Mindfulness; mind

wanderingLECTURE (not in book)

Universality of Mindfulness; Images of Mindfulness; the Mandala; the Cosmos

CLASS PRACTICE (CYCLE 1)c2 EYE INTRO

HOME PRACTICEx2 c2 EYE INTROTake M-Tracker, Record on BB

QUIZ 1 (12) CLOSES CLASS 30, MIDNIGHT!

CLASS 5FEB 3

THE EYE OF MINDFULNESS AND SCANNINGMINDFULNESS CYCLE 1

LECTURE 3.1CH 13 THE EYE OF MINDFULESS4 Exercises of Mindfulness: detailsScanning

PRACTICE SAMPLE SCANNINGScanning library s17 - s21In class: practice s17Complete M-Tracker (Record on BB)

PRACTICE c2 EYE INTROComplete M-Tracker (Record on BB)

Discuss effects.

READCH 13 THE EYE OF MINDFULNESS

HOME PRACTICE (CYCLE 1): Two exercises:

x3 c2 EYE INTRO(Of course, M-Tracker record on BB)

ONE SCANNING (from s17, s18, s19, s20, s21, you pick one. NO M-TRACKER FOR THIS ONE!

CLASS 6FEB 8

MINDFULNESS MUSCLE (1)MINDFULNESS CYCLE 1

LECTURE 4: MINDFULNESS MUSCLEMR2: Mindfulness Muscle

Studying the BrainNeuroplasticity

CLASS PRACTICEc2 EYE INTRO (Always record on

BB)

HOME PRACTICE (CYCLE 1)x4 c2 EYE INTRO (Always record

on BB)

CLASS 7FEB 10

FA/OM MEDITATIONTHE ACT OF MEDITATIONMINDFULNESS CYCLE 2

LECTURE 6PROCESS AND STRUCTURAL MODELS(The Meditative Act; The Mandala Model)CH 4: THE MEDITATIVE ACT

FA, OM Meditation Deconstructing the Act of MeditationLECTURE

Review of the Galaxy of MindfulnessCycling, Aperture and the Mandala (Not in book)LECTURE: MANDALA AND IMAGES

CLASS PRACTICEc3: EYE STANDARDDISCUSSION (Mindfulness or FA)

READCH 4 THE MEDITATIVE ACT

HOME PRACTICE (CYCLE 1)x5 c3: EYE STANDARD

5 CLASS 8FEB 15

MINDFULNESS MUSCLE (2)MINDFULNESS CYCLE 2

LECTURE 5MR2:Review:

Central Executive NetworkDefault Mode NetworkThe Salience Network

Structures and AreasThe InsulaThe AmygdalaEEG activity

CLASS PRACTICEs26 Blowing Bubbles Meditation

HOME PRACTICE (CYCLE 2)x6 c3: EYE STANDARD

CLASS 9FEB 17

YOGA 1MINDFULNESS CYCLE 3

LECTURE 6 (Part 1)CH 16 YOGA INTRODUCTIONHistory

LECTURE 7Orientation and Instructions

IN CLASS PRACTICEc4 CHAIR YOGA

READCH 16 YOGA

HOME PRACTICE (CYCLE 3)x7 c4 CHAIR YOGA (1st)x8 c10 CHIME or c3 EYE

STANDARD

6 CLASS 10FEB 22

THE RELAXATION RESPONSEMINDFULNESS CYCLE 3

LECTURE 5 (Cont)Stress Theory ReviewStress and the Relaxation ResponseSelf-Stressing Theory / Universe of Mindfulness

CH4: The Act of MindfulnessDistraction in FA and OM Meditation

HOME PRACTICE (CYCLE 3)x9 c4 CHAIR YOGA (2nd)x10 c10 or c3

QUIZ 2 OPENS: 28 POINTS CLOSES CLASS 30, MIDNIGHT!

CLASS 11FEB 24

YOGA 2MINDFULNESS CYCLE 3

LECTURE 8CH 16 YOGAPopular PosesThe “Fun/Interest” element in yogaRisks

IN CLASS PRACTICEs7 Extended Chair Yoga

HOME PRACTICE (CYCLE 3)x11 c4 CHAIR YOGA (3rd)x12 c10/c3

7 CLASS 12FEB 29:

CLAIMED BENEFITSMINDFULNESS CYCLE 3

LECTURE 9CH3 The Claimed Benefits

(203LECTURE)

READCH3

HOME PRACTICE (CYCLE 3)x13 c4 Chair Yoga (4th)x14 c10/c3 PRACTITIONER OR SURVEYOR?This is a different kind of assignment. You will get 5 points no matter what your answer is.About half the students take this class because they want to practice a meditation or relaxation technique several times every week. They want to learn the skills of meditation and relaxation. We'll call these students "PRACTITIONERS."The other half of the class aren't so much interested in practicing and mastering skills. They want to learn about various relaxation techniques, what they do and what they are about. This is a perfectly reasonable and important reason for taking this course. We'll call these students "SURVEYORS" because they are surveying techniques, without actually practicing them on a regular basis with the goal of learning technique skills.Put differently, PRACTITIONERS want to do the techniques, while SURVEYERS want to learn about techniques. It's like taking a course on dance. A "practitioner" is interested in learning dance moves and becoming a dancer. A "surveyor" wants to learn about dance types without actually learning to dance.In this class, are you a PRACTITIONER or a SURVEYER? In the answer section of this assignment, type "PRACTICE" if you are a practitioner (and are really trying to do and learn the techniques). Type "SURVEY" if you are more interested in learning about the techniques, without mastering the skills through regular daily and weekly practice.Type in "PRACTICE" or "SURVEY" and get 5 points. Either one is fine. (Everyone turns in M-Trackers, by the way.)

CLASS 13MAR 2

PROGRESSIVE MUSCLE RELAXATION (MUSCLE MINDFULNESS)MINDFULNESS CYCLE 4

LECTURE 10 (Part 1)CH 17 PMR

IN CLASS PRACTICEc5

READCH 17

HOME PRACTICE (CYCLE 4)x15 c5 Progressive Muscle

Relaxation (1st)x16 c10 OR c3

DEPARTMENT MEETING

MAR 7 SPRING BREAK MAR 13 SPRING BREAK

8 CLASS 14MAR 14

THE M-STATE PROJECTBASIC RELAXATION M-STATESMINDFULNESS CYCLE 4

LECTURE 11CH6 The M-State Project

LECTURE 12CH7 Basic Relaxation

READCH 6, CH 7

HOME PRACTICE (CYCLE 4)x17 c5 Progressive Muscle

Relaxation (2nd)x18 c10 OR c3

CLASS 15MAR 16

PMR 2OVERT, MINIMAL, COVERT PMRMINDFULNESS CYCLE 4

LECTURE 10 (Part 2)Overt, Minimal, Covert PMR

IN CLASS PRACTICEc5. MUSCLE PROGRESSIVE MUSCLE RELAXATION FULL (25:14)

COVERT PMR EXAMPLE s17

READCH 17

HOME PRACTICE (CYCLE 4)x19 c5 Progressive Muscle

Relaxation (3rd)x20 c10 OR c3

9 CLASS 16MAR 21

MINDFULNESS M-STATESMINDFULNESS CYCLE 4

LECTURE 13CH 7 Mindfulness M-States

LECTUREACT (not in book)

DEMO: HOW TO SEQUENCE EXERISESThere is a rich library of exercises on the internet. They can be enhanced by practicing several in sequence, right after another. However, how do you sequence two or more exercises from different web pages? And how do you move from one exercise to another when a website is set up to immediately follow one exercise with another you don’t want to practice? How do you skip what the website wants to do next with what you want to do next?1. Download assigned exercises in different

tabs.2. Click first exercise. Practice. At end, click

stop.3. Click next exercise and practice. At end,

click stop.4. Click next exercise and practice.

READ CH7, 8

HOME PRACTICE (CYCLE 4)x21 SEQUENCE: c5 (or s17) +c10 OR c3 In this exercise, first play and practice PMR, OVERT OR COVERT. Then immediately follow with meditation, ether c10 or c3.

QUIZ 3 (28) CLOSES CLASS 30, MIDNIGHT!

CLASS 17MAR 23

BREATHING 1. ACTIVE AND PASSIVEMINDFULNESS CYCLE 5

IN-CLASS PRACTICEc7 PASSIVE BREATHING

LECTURE 15CH 15 Breathing Theory

READCH 15 MINDFUL BREATHING

HOME PRACTICE (CYCLE 5)x22 SEQUENCE: c6 +c7: c6 ACTIVE BREATHING immediately followed by c7 PASSIVE BREATHINGx23 SEQUENCE: c6 + c7 followed by either c10/c3

10 CLASS 18MAR 28

DEEP ACCEPTANCE, DEREIFICATION, META-AWARENESS; ACTPOSTIVE MINDFUL STATES; MINDFUL TRANSCENDENCEDEMO: COMBINING AUDIOS

MINDFULNESS CYCLE 5

LECTURE 14CH 5 Mind wandering: Deep Acceptance, Dereification and Meta-Awareness

LECTURE 16 Mindful Positive States, Mindful Transcendence;Beliefs and Meditation/Mindfulness

HOME PRACTICE (CYCLE 5)x24 SEQUENCE: c6 immediately followed by c7x25 c10/c3

READ CH 5

CLASS 19MAR 30

BREATHING 2 DIAPHRAGMATICAUTOGENICSMINDFULNESS CYCLE 5d

LECTUREReview of c6, c7Diaphragmatic BreathingReview of s1, s2, s3

LECTURE 17CH 18 AutogenicsPRACTICE Autogenics

c8

READCH 18

HOME PRACTICE (CYCLE 6)x26 SEQUENCE: s1 + s2 + c3 (or c10) Practice together in a single session.x27 c8x28 c10

11 CLASS 20APR 4

IMAGERYMINDFULNESS CYCLE 7

LECTURE 18CH 19 Imagery

PRACTICEc9 Deepening Imagery

READCH 19

HOME PRACTICE (CYCLE 7)x29 c9 Deepening Imageryx30 c10

CLASS 21APR 6

IMAGERY ASSIGNMENTVOICESMINDFULNESS CYCLE 7

Deepening Imagery andImagery Assignment

HOME PRACTICE (CYCLE 7)x31 c9 Deepening Imageryx32 c10

12 CLASS 22APR 11

T’AI CHIMINDFULNESS CYCLE T’AI CHI

LECTURE (not in book)T’ai Chi

s15 T’ai Chi

HOME PRACTICEx33 s15 T’ai Chix34 c10

CLASS 23APR13

METTA / GRATITUDE MEDITATIONMINDFULNESS CYCLE 8

LECTURE (not in book)

Loving / Kindness “Metta” Compassion meditation

Gratitude Meditation

Lectio Divina

PRACTICEc11 Metta Compassion Meditation

HOME PRACTICE (CYCLE 8)x35 c11x36 c10

13 CLASS 24APR 18:

M-Tracker Method, Narratives, FlowchartsMINDFULNESS CYCLE 9

LECTURES 19, 19aCH 10: States and traits; Intercentering and gateway statesCH 11: The M-Tracker Method; Narratives; Flowcharts

RELAXATION AND MINDFUL VOICES

READCH 10CH 11

HOME PRACTICE (CYCLE 9)SPECIAL INSTRUCTIONS. Pick two exercises to practice IN SEQUENCE one right after the other. You will be given a special M-Tracker in which you indicate the first exercise and the second you included in your sequence.

Practice your sequence twice, and rate them twice.x37 x38 2-Exercise sequences

QUIZ 4 (28) CLOSES CLASS 30, MIDNIGHT!

CLASS 25APR 20:

HISTORY BUDDHISMMINDFULNESS CYCLE 9

IMAGERY SCRIPTS DUE!!WORDSHOP/DEMO REPORTS DUE

LECTURE (not in book)History of Buddhism

EVALUATION OF PRACTICEWORTH 15 POINTS!Completex39 FREQUENCYx40 BEST EXERCISEx41 BEST INDICATOR M-Trackersx42 BEST PREP AND FOLLOWUPx43 Overall Effectsx44 MY BEST SESSIONx45 MY AVERAGE SESSION

14 CLASS 26APR 25

HISTORY OF MEDITATION IN THE WEST

Meditation and Mindfulness in the West (not in book)

QUIZ 5 (22) CLOSES CLASS 30, MIDNIGHT!

CLASS 27APR 27

CLASS REPORTS

Class Reports

15 CLASS 28MAY 2

CLASS REPORTS

PERSONAL REPORTS AND M-TRACKER WORKSHEET ASSENMENT DUE!

Class Reports

MAY 4

FINAL EXAM PERIOD BEGINS

16 MAY 9

University Designated Final Exam Slot.

RELAXATION AND MINDFULNESS EXERCISE LIBRARYALSO ON BLACKBOARD (BB)

CORE EX (or “c”) SEQUENCE

c1. KABAT 1: MINDFULNESS KABAT-ZINN DEMO (12:00) c1.2. KABAT 1.2 KABAT-ZINN DEMO (10)c2. EYE INTRO EYE OF MINDFULNESS INITIAL TRAINING EXERCISE (20)c3. EYE STANDARD EYE OF MINDFULNESS STANDARD EXERCISE WITH FA AND MINDFULNESS (18:00)c4. YOGA YOGA (FULL; (29:40)c5. MUSCLE PROGRESSIVE MUSCLE RELAXATION FULL (25:14)c6. BREATH-A ACTIVE BREATHING (9:33)c7. BREATH-P PASSIVE BREATHING (10:42)c8. AUTO AUTOGENICS (16:16)c9. IMAGERY INSIGHT IMAGERY (22:57)c10. CHIME 15 MINUTES SILENT CHIME MEDITATIONc11. METTA METTA BRIEF LOVING KINDNESS MEDITATION UNH (13)

SUPPLEMENTARY EXERCISES

s1. DIAPHRAGMATIC BREATHING (1:03)s2. DIAPHRAGMATIC BREATHING (3:46)s3. DIAPHRAGMATIC BREATHING (3:03)s4. YOGA BRIEF (20:14)s5. CHAIR AND STANDING ASSISTED YOGA: TORONTO VERSION (25:00)s6. BRIEF CHAIR YOGA (15:00)s7. EXTENDED CHAIR YOGA (45:00)s8. PROGRESSIVE MUSCLE RELAXATION BRIEF (18:58)s9. PROGRESSIVE MUSCLE RELAXATION UNIVESITY OF MICHIGAN (24)s10. PROGRESSIVE MUSCLE RELAXATION LETTING GO VERSION (15) s11. K. K. AUTOGENIICS NATIONAL HEALTH SERVICE WARMTH VERSION (18:00)s12. AUTOGENICS BURAIK VERSION (12:00)s13. AUTOGENICS GUADAGINIO VERSION (9:00)s14. AUTOGENICS WARMTH INNER HEALTH STUDIO VERSION (9:00)s15. T’AI CHI (8)s17. SCANNING CLASSIC PMR CLASSIC MALE (15)s18. SCANNING BODY FEMALE (15)s19. SCANNING BREATHING AND BODY (20)s20. SCANNING BREATHING AND MINDFULNESS WITH SILENCE (20)s21. SCANNING CLASSIC MINDFULNESS BODY BREATHING (15)s22. 1 METTA LOVING KINDNESS MEDITATION LONG VERSION (23)s23. GONG MEDITATION CONTINUOUS (15)s24. GONG MEDITATION ONE HOUR CONTINUOUS (60:00)s25. SINGING BOWL AND GONG MEDITATION CONTINUOUS (15)s26. BLOWING BUBBLES MEDITATION (2)

M-PIT PROGRAM OPTIONS

M-PIT FULLMINDFULNESS – PROGRESSIVE INTEGRATIVE TRAINING (M-PIT)FULL M-PIT 9 CYCLE PROGRAM

ORIENTATION LECTURE (for prospective trainees and as a general introduction for everyone)

Brief Demo + M-Tracker MiniWhat is Mindfuless? Mindfulness Cycles. Mindfulness MuscleBenefits of MindfulnessThe M-PIT program (Exploring and cycling)

CYCLE 1: EYE OF MINDFULNESS INTRODUCTION SEQUENCEc2 + M-Tracker

CYCLE 2: EYE OF MINDFULNESS STANDARD SEQUENCESelection of FA or OM meditation.Selection of mantra for FA meditationc3 + M-Tracker

CYCLE 3: CHAIR YOGA+ MINDFULNESSc4 + c3 (or c10)

CYCLE 4: MUSCLE MINDFULNESS+ MINDFULNESSc5 + c3 (or c10)

CYCLE 5: BREATHING / SEQUENCING TECHNIQUES+ MINDFULNESSc6 + c7 + c3 (or c10)

CYCLE 6: AUTOGENICS+ MINDFULNESSc8 + c3 (or c10)

CYCLE 7: IMAGERYc9 + c3 (or c10)

CYCLE 8: LOVING KINDINESS MEDITATIONc11 + c3 (or c10)

CYCLE 9: PERSONAL MINDFULNESS PROGRAMWhat worked best?Which two exercises would you combine with mindfulness?

M-PIT BRIEFMINDFULNESS – PROGRESSIVE INTEGRATIVE TRAINING (M-PIT)BRIEF M-PIT 7 CYCLE PROGRAM

ORIENTATION LECTURE (for prospective trainees and as a general introduction for everyone)

Brief Demo + M-Tracker MiniWhat is Mindfuless? Mindfulness Cycles Mindfulness MuscleBenefits of MindfulnessThe M-PIT program (Exploring and cycling)

CYCLE 1: EYE OF MINDFULNESS INTRODUCTION SEQUENCEc2 + M-Tracker

CYCLE 2: CHAIR YOGA+ MINDFULNESSc4 + c2

CYCLE 3: MUSCLE MINDFULNESS+ MINDFULNESSc5 + c2

CYCLE 4: BREATHING / SEQUENCING TECHNIQUES+ MINDFULNESSc6 + c7 + c3

CYCLE 5: IMAGERYc9 + c10

CYCLE 6: LOVING KINDINESS MEDITATIONc11

CYCLE 7: PERSONAL MINDFULNESS PROGRAMWhat worked best?Which two exercises would you combine with mindfulness?

M-PIT MINIMINDFULNESS – PROGRESSIVE INTEGRATIVE TRAINING (M-PIT)MINI M-PIT 5 CYCLE PROGRAM

ORIENTATION LECTURE (for prospective trainees and as a general introduction for everyone)

Brief Demo + M-Tracker MiniWhat is Mindfuless? Mindfulness Cycles.Mindfulness MuscleBenefits of MindfulnessThe M-PIT program (Exploring and cycling)

CYCLE 1: EYE OF MINDFULNESS INTRODUCTION SEQUENCEc2 + M-Tracker

CYCLE 2: BREATHING + MINDFULNESSc6 + c7 + c2

CYCLE 3: CHAIR YOGA+ MINDFULNESSc4 + c2

CYCLE 4: MUSCLE MINDFULNESS+ MINDFULNESSc5 + c2

CYCLE 5: PERSONAL MINDFULNESS PROGRAMWhat worked best?Which two exercises would you combine with mindfulness?

IMPORTANT DATES

Begin Date:1/20/16End Date:5/10/16Late Registration Fee<http://www.roosevelt.edu/Registrar/Registration/LateFee.aspx> Starts: 1/15/16Last Day to Register<http://www.roosevelt.edu/Registrar/Registration.aspx> or add a class: 1/26/16Pass/Fail<http://www.roosevelt.edu/Registrar/Courses/PassFail.aspx>/Audit<http://www.roosevelt.edu/Registrar/Courses/Audit.aspx>: 2/3/16Last Day to Withdraw<http://www.roosevelt.edu/Registrar/Courses/Withdraw.aspx>:(for a W-Grade) 3/28/16

Refund Schedule:

[Online] = Online   [In-Person] = In Person  [Fax]  = by Fax  [Email]  = by Email

100%

before 1/27/16

75%

between 1/27/16 and 2/2/16

50%

between 2/3/16 and 2/9/16

25%

between 2/10/16 and 2/16/16

0%

on or after 2/17/16 -- This course cannot be dropped after 3/28/16.

Grades Due by 2:00pm on:

5/16/16

Grades Available Online:

5/17/16

UNIVERSITY POLI1AaaaaaaCIES

Withdrawals The last day in SP16 to withdraw with a ‘W’ grade: full session - 3/28/16; online session – 3/29/16. Prior to and including the first week of the fall or spring semester sessions, students may drop one or more courses with no record of the class appearing on the transcript. In weeks two through ten of the fall or spring semester, students may complete a Change in Registration form in person or by fax. The form is found on the web at http://www.roosevelt.edu/registrar/forms.  Online withdrawals after the semester has begun are not an option. The course will be recorded on the transcript with the notation of "W" indicating that the student withdrew.

After week ten of the fall or spring semester students may not withdraw from courses without completing a Petition for Late Withdrawal form found at http://www.roosevelt.edu/registrar/forms. The petition form requires the student’s signature and the approval of the instructor, department chair, dean or dean’s designee.  It also requires a statement of the non-academic reason for your late withdrawal, including reason student was unable to withdraw by deadline, AND, documentation.

Withdrawing from courses may have serious consequences for academic progress towards the degree, for financial aid eligibility, for repayment of refunds, visa requirements (for international students), and eligibility for competition (for student athletes). Students should consult carefully with their instructors and academic advisors and must meet with a financial aid advisor before withdrawing from classes after the semester has begun.  Tuition Refund Schedule and Withdrawal deadlines are published for each semester and for the summer session on the Important Dates page of the website at http://www.roosevelt.edu/registrar/ImportantDates.

Incomplete grades [Recommended text] The instructor will follow the Registrar’s policy for assigning Incompletes for this course. That is, a grade of ‘I’ will only be assigned when a small portion of the total semester’s work has to be completed and the student has a documented reason why the work cannot be completed within the regular timeframe.

Roosevelt’s scholastic policies are available in the Undergraduate and Graduate Catalogs.http://www.roosevelt.edu/Catalog/Undergraduate.aspx (undergraduate)http://www.roosevelt.edu/Catalog/Graduate.aspx (graduate)

Academic Honesty and PlagiarismAll students will be held to the University’s standards regarding academic dishonesty, as described in the student handbook and on the University’s website. Please refer to http://www.roosevelt.edu/Provost/Faculty/AcademicIntegrity.aspx for more information. Ignorance of standards will not be accepted as an excuse. Students must guard against all forms of plagiarism. In particular for written assignments, students must follow APA style requirements, such that references must be cited in the body of the paper and listed in a Reference section. Direct quotes must be identified either by quotations marks for brief quotes or indentations for longer quotes, with the page number of the original article included (see the APA Publication Manual, 6th edition for details). Students found guilty of academic

dishonesty may receive an F for the assignment, and their names will be forwarded to the Student Services office. Receiving an F for the assignment does not preclude imposition of other penalties by the University, including dismissal.

Student Code of ConductStudents enrolled in the University are expected to conduct themselves in a manner compatible with the University’s function as an educational institution. http://www.roosevelt.edu/StudentSuccess/Conduct.aspx. Americans with Disabilities ActRoosevelt University complies fully with the Americans with Disabilities Act. Details about ADA and Roosevelt’s policies and practices are found in the following link:http://www.roosevelt.edu/Policies/Disabilities.aspx . If any member of the class feels that he or she has a disability that qualifies under the American with Disabilities Act and needs accommodations of any nature whatsoever, special accommodations will be made upon recommendation of the Academic Success Center’s Office of Disability Services available at http://www.roosevelt.edu/StudentSuccess/AcademicSuccessCenter.aspx.  This office will alert professors of appropriate accommodations that must be made.  Please advise the instructor of any such disability and the desired accommodations at some point before, during or immediately after the first scheduled class period.

Religious Holidays ( http://www.roosevelt.edu/Policies/ReligiousHolidays.aspx)Roosevelt University respects the rights of students to observe major religious holidays and will make accommodations, upon request, for such observances. Students who wish to observe religious holidays must inform their instructors in writing within the first two weeks of each semester of their intent to observe the holiday so that alternative arrangements convenient to both students and faculty can be made at the earliest opportunity. Students who make such arrangements by the deadline will not be required to attend classes or take examinations on the designated days, and faculty must provide reasonable opportunities for such students to make up missed work and examinations. However, all work missed for such absences, including papers and examinations, must be made up. Students who do not arrange for excused absences by the deadline are not entitled to such accommodations.

Additional Information

Support servicesFind out about the many ways Roosevelt University supports its students at the following link:http://www.roosevelt.edu/StudentServices.aspx

Computer centersFind out where the computer labs are, when they are open, how to contact them, and much more:http://www.roosevelt.edu/ITS/labs.aspx

Library hours

Everything you need to know about the library is available to you on the library website:http://www.roosevelt.edu/Library.aspx

Blackboard supportThe Blackboard course management system is supported by the RUOnline staff and by the Roosevelt University Help Desk:Help Desk: http://roosevelt.parature.com/ics/support/default.asp?deptID=15161RUOnline: http://www.roosevelt.edu/RUOnline.aspx

Use of Turnitin.comInformation on using turnitin.com software in class is available at:http://www.roosevelt.edu/ruonline/faculty.aspx

Departmental Goals for the Undergraduate Psychology Major

The Department of Psychology at Roosevelt University approved the following four learning goals for undergraduates enrolled in our courses.

Goal 1: Knowledge Base of Psychology. Students will demonstrate familiarity with the major concepts, theoretical perspectives, empirical findings, and historical trends in psychology.

Goal 2: Research Methods in Psychology. Students will understand and apply basic research methods in psychology, including research design, data analysis, and interpretation.

Goal 3: Critical Thinking Skills in Psychology. Students will respect and use critical and creative thinking, skeptical inquiry, and, when possible, the scientific approach to solve problems related to behavior and mental processes.

Goal 4: Application of Psychology. Students will understand and apply psychological principles to personal, social, and organizational issues with concern for social justice.

This course addresses Goals 1, 3, and especially 4.