Wonder Woman Wednesday – Mindfulness

OSU Leadership Center and Community Development in Medina County Extension hosted Wednesday webinars during March 2022 with the theme of Wonder Woman Wednesday. This page shares the resources from the Wednesday, March 30th session.

Sign up TODAY: Join the OSU Extension Live Healthy Live Well 6-week email challenge. The spring 2022 challenge focuses on the dimension of health and wellness. Look for your county here or sign up with the state option or with Patrice in Lucas County.

Want to learn more about your local Ohio State University Extension? Locate an office here: https://extension.osu.edu/lao

Looking for free mindfulness practices? Try the OSU Wexner Medical Center Mindfulness Practices https://wexnermedical.osu.edu/integrative-complementary-medicine/resources/mindfulness-practices

Considering an app for your mindfulness journey? https://osuhealthplan.com/sites/default/files/2020-09/meditation-apps.pdf

Please don’t delay in seeking additional care for mental wellness. If you have any questions please use:

Set Your Intention for the day 3-Minute Mindful Practice To Start Your Day (2016) by Hillary Wright at Mind Body Green

In week #4 of Wonder Women Wednesday on careers, the presenter shared the J Flowers Health Institute Wellness Wheel Worksheet https://2w5y7415e67d1ns5kb10c0n3-wpengine.netdna-ssl.com/wp-content/uploads/2020/09/jflowershealth.com_wellness_wheel_worksheet-1.pdf

List of books related to mindfulness: https://u.osu.edu/powers-barker.1/2021/12/15/on-the-bookshelf-mindfulness/

Short 3 minute video: Why Mindfulness is a Superpower, narrated by Dan Harris, Animation by Katy Davis  https://www.youtube.com/watch?v=w6T02g5hnT4

Descriptions of mindfulness used in the presentation: surfing, puppy and leash, computer with too many tabs open, car in neutral, pause, space

Blog post Spilt Milk – To Cry or Not to Cry – Patrice’s mindfulness journey

OSU Extension, Educational Resources across the lifespan:

If you have any additional questions or want to share about your mindfulness journey, please contact Patrice at powers-barker.1@osu.edu 

References

Bishop, S.R., Lau, M., Shapiro, S., Carlson, L., Anderson, N.D., Carmody, J., Degal, Z.V., Abbey, S., Speca, M., Velting, D., &  Devins, G. (2004) Mindfulness: A proposed operational definition. Clinical Psychology: Science and Practice, 11, 230-241.

Martin, W. (2009). The Parent’s Tao Te Ching: Ancient Advice for Modern Parents. Hachette Book Group. New York: NY

Powers-Barker, P., Carter, S., and Worthington, T. (2019). OSU Extension Publications. https://extensionpubs.osu.edu/mindful-wellness/

Why Mindfulness is a Superpower: An Animation (n.d.). Happify. https://www.youtube.com/watch?v=w6T02g5hnT4

Wickham, J. (2015, February 16). Mindfulness and our mental health. Mayo Clinic Health System. Retrieved from http://mayoclinichealthsystem.org/hometown-health/speaking-of-health/mindfulness-and-our-mental-health

On the Bookshelf – Mindfulness

The following books are listed in the OSU Extension Mindful Wellness reference page:

  • Bays, J. C. (2011). How to train a Wild Elephant & Other Adventures in Mindfulness. Boulder, CO: Shambhala Publications, Inc.
  • Kabat-Zinn, J. (2016). Mindfulness for Beginners: Reclaiming the Present Moment―and Your Life. Boulder, CO: Sounds True Inc.
  • Kornfield, J. (2008). Meditation for Beginners. Boulder, CO: Sounds True Inc.
  • Nhat Hanh, T. (2011). Planting Seeds: Practicing Mindfulness With Children. Berkeley, CA: Parallax Press.
  • Ryan, T. (2012). A Mindful Nation: How a Simple Practice Can Help Us Reduce Stress, Improve Performance, and Recapture the American Spirit. Carlsbad, CA: Hay House Inc.
  • Siegel, D. J., (2011) The Whole Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. New York, NY: Dalacorte Press.
  • Siegel, D. & Bryson, T. (2016). No Drama Discipline: The Whole Brain Way to Calm the Chaos and Nurture Your Child’s Developing Brain. New York, NY: Bantam Books.
  • Sood, A. (2013). The Mayo Clinic Guide to Stress-Free Living.  Boston, MA: Da Capo Press.

Also on the bookshelf:

  • A Still Quiet Place for Athletes: Mindfulness Skills for Achieving Peak Performance & Finding Flow in Sports & Life by Amy Saltzman, MD
  • Mindfulness: A Practical Guide by Mark Williams and Danny Penman
  • Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday by Matthew Socklov
  • Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
  • 10% Happier: How I Tamed the Voice in my Head, Reduced Stress Without Losing My Edge, and Found Self-Help that Actually Works – A True Story by Dan Harris
  • The Little Book of Mindfulness: 10 Minutes a Day to Less Stress, More Peace by Dr. Patrizia Collard
  • The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life by Barry Boyce
  • Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

Children’s Books related to mindful themes

  • A Handful of Quiet, Happiness in Four Pebbles by Thich Nhat Hanh and illustrated by Wietske Vriezen
  • A Quiet Place by Douglas Wood and illustrated by Dan Andreasen
  • Breath Like a Bear by Kira Willey and illustrated by Anni Betts
  • Charlotte and the Quiet Place by Deborah Sosin and illustrated by Sarah Woolley
  • Don’t Worry Bear by author and illustrator Greg Foley
  • Here and Now by author Julia Denos and illustrated by E.B. Goodale
  • I Am Peace, A Book of Mindfulness by Susan  Verde and illustrated by Peter Reynolds
  • I Am Enough  by Grace Byers and illustrated by Keturah A. Bobo
  • Jonathan James and the Whatif Monster by author and illustrator Michelle Nelson-Schmidt
  • Mindful Monkey, Happy Panda by Lauren Alderfer and illustrated by Kerry MacLean
  • Most People by Michael Leannah and illustrated by Jennifer E. Morris
  • Puppy Mind by Andrew Jordan Nance and illustrated by Jim Durk
  • The Color Monster by author and illustrator Anna Llena

Book recommendations by others (lists):

Let it Snow! Mindful Winter Activities

If you choose not to find the joy in the snow, you will have less joy in your life but still the same amount of snow. 

It’s wintertime in Ohio – we might have snow, we might have rain or ice or we might have a bright, clear day. This quote by an unknown author is like the Midwest winter version of Jon Kabat-Zinn’s quote about a beautiful day at the ocean: you can’t stop the waves but you can learn to surf.

The only advantage of a remote class or conference is that we can be in a cozy spot and not have to travel to other parts of the state. Let’s make the most of this and make sure to take time for some mindfulness practices.

Here’s a quick summary of the links below for wintertime mindfulness: Although we don’t want you to spend all day in front of a screen, if you’re looking for a break from the seriousness of work, take one and half minutes to enjoy a snow globe or a minute to draw and watch your iceberg float. If you’re staying inside, grab some colored pencils and print a copy of winter coloring pages. If coloring is not your cup of tea, make your plans for mindful eating or a warm cup of tea, cocoa, or coffee. Bundle up and head outdoors for a mindful winter walk.  We wish you comfort and joy all through the year and we also acknowledge that the wintertime can sometimes be difficult. If you need any resources related to SAD (seasonal affective disorder) or other seasonal challenges, please find the best support for your situation.

Use your screen for a quick break

  • If you have one and a half minutes, enjoy a meditation snow globe
  • Draw an iceberg and see how it will float at Iceberger
  • For background music and beautiful scenes, this one-hour, Winter Wonderland scenic relaxation film is perfect to play in the background. It highlights scenes across the globe’s most stunning winter locations. From skiing the Swiss Alps to soaring over the glaciers of Alaska, winter is an enchanting time of year.

Coloring pages

Ninety-two Best Coloring Pages are located at homemade gifts made easy. Here are a few winter pages to get you started.

Outdoors and Nature

Bundle up and head outdoors! Use all your senses as you walk. Use this Live Healthy Live Well blog on Wonder and Wander in Nature this Winter for ideas. For more information on the value of nature in our lives, including articles and infographics visit Nature Matters.

Cup of tea – don’t forget mindful eating and drinking

Comfort and Joy – what brings you comfort or joy? Jot down a list and then Do More of it! This list of Mindfulness Ideas and Activities was collected by the Mindful Wellness team and can be used as an idea-starter for your practice.  If you’d like to follow a recorded mindfulness practice, we recommend the links at the Wexner Medical Center.

SAD, Seasonal Affective Disorder

Learn more from Live Healthy Live Well blogs below or visit the website for a list of webinars

Connect for Support

If you find yourself – or a loved one – struggling, please use local support or call the Ohio CareLine at 1-800-720-9616.  Ohio’s CareLine is free, anonymous, open 24/7, and staffed with licensed behavioral health professionals.

 

Additional Resources

 

 

 

 

 

 

 

Now and Later: Living in the Moment and Planning for the Future

The Mental Health Faith Council, part of NAMI Greater Toledo hosts lunch and learn webinars. Patrice Powers-Barker, OSU Extension, Lucas County will present Now and Later on Thursday, October 28th, 2021.

Description: Although living in the moment and planning for the future might sound like a contradiction, research shows us the value of both. This lunch and learn will highlight the evidence and give practical suggestions for individuals, families and communities to benefit from practicing both mindfulness and planning ahead for success. Patrice will share easy activities that can be used personally, professionally and within families to practice living in the moment and planning for the future.

Goals:

Resources:

 

References:

Coping with COVID: Lesson Plans to Promote Mental, Emotional and Social Health (MESH). (2020). Ohio State University. 4-H Healthy Living Design Team.  https://ohio4h.org/books-and-resources/design-team-curriculum/coping-covid-lesson-plans-promote-mental-emotional-and

Coyne LW, Gould ER, Grimaldi M, Wilson KG, Baffuto G, Biglan A. (2020) First Things First: Parent Psychological Flexibility and Self-Compassion During COVID-19.

Kumar, A., Killingsworth, M., and Gilovich, T. (2014, August 21). Waiting for merlot: Anticipatory consumption of experiential and material purchases. Psychological Science.

Lieberman, M., Eisenberger, N., Crockett, M., Tom, S., Pfeifer, S., and Way, B. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science.

Neff, K., Rude, S., & Kirkpatrick, K. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of Research in Personality. Volume 41: 908-916.

Neupert, S. (2020). Knowledge is power: learning more about COVID-19 can reduce your pandemic stress. North Carolina State University.

Neupert, S. (2020) Quiz: Pandemic stressbusters. Accolades Magazine. North Carolina State University.

Pearman, A.,  Hughes, M.,  Smith, E.,  Neupert, S. (2021). Age differences in risk and resilience factors in COVID-19 related stress. The Journals of Gerontology: Series B, Volume 76, Issue 2, February 2021, Pages e38–e44,

Polk, M.G., Smith, E.L., Zhang, L.-R., & Neupert, S.D. (2020). Thinking ahead and staying in the present: Implications for reactivity to daily stressors. Personality and Individual Differences.

Praharso, N., Tear, M/, Cruwys, T. (2017). Stressful life transitions and wellbeing: A comparison of the stress buffering hypothesis and the social identity model of identity change. Psychiatry Research. Volume 247: 265-275

 

Mindfulness for athletes, teams – and spectators

“One of the most effective ways to build mental strength is through mindfulness—which is simply being attentive and aware in the present. It sounds so simple, but very few people (athletes included) truly live in the moment. If you’re thinking of a bad play you made earlier in the game or the pressure that will come during crunch time late in the game, you are not being mindful” (Houde, 2018).

Outline for class with high school students and student-athletes: Mindset Update for Athletes

Short Videos:

References:

Cameron, L. (2021). The mindful game of being a Stanley Cup winner. Purpose Blue Mindful Leadership. https://purposeblue.com/the-mindful-game-of-being-a-stanley-cup-winner/#.YT-h5p1Kg2w

Houde, I. (2018). Why Mindfulness Is the Athlete’s Secret Weapon. Stack. https://www.stack.com/a/why-mindfulness-is-your-secret-weapon-for-better-performance/

Saltzman, A. (2020), Still Quiet Place. http://www.stillquietplace.com/

Williams, L. (2018). 10 athletes who meditate. Yogi Press.   https://www.yogi.press/home/10-athletes-who-meditate

 

Wiser on Wednesday: Mindfulness

August 25, 2021, 1:00-2:30pm

Patrice Powers-Baker and Dr. Roseanne Scammahorn (contact info at end)

Ever feel stress? Even before the arrival of COVID-19, stress is identified as a significant health problem for Americans. Not only do we need to care for health and wellness when there is an illness, but we also need to practice preventive care to stay well physically, mentally, and emotionally. As you all know, OSU Extension, Family, and Consumer Sciences (FCS) promote healthy living. Along with topics like healthy eating and exercise, mindfulness has gained recognition as part of a healthy lifestyle in the United States. We invite you to join Patrice and Roseanne as they offer an overview of the science behind the art of mindfulness and the health benefits of stress reduction. This session will utilize mindful relaxation tools to live a more conscious, less stressed, and healthier life.

Links to resources from the session:

  • Handout: Mindfulness Ideas and Activities 
  • Daily Intention, University of Delaware
  • Happify Video: Why Mindfulness Is a Superpower: An Animation. Narrated by Dan Harris, Animation by Katy Davis, December 2015
  • Happify Video: How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg, animation by Katy Davis, January 2016
  • Using Technology:
    • blog on What Mindfulness App Should I Use?
    • handout on apps from the OSU Health Plan Health Coaching team
    • Healthy Minds Innovation app
    • Mindfulness Practices, Wexner Medical Center, Ohio State University
    • 5-3-1 (not the exact version we used but another good one)
  • Mindful Wellness Team, OSU Extension, Family and Consumer Sciences
  • Mindful Wellness curriculum, OSU Extension Publications

Links to 2020 online presentations:

References: 

Today’s presenters:

Patrice Powers-Barker, CFLE (Certified Family Life Educator), Family and Consumer Sciences Educator, Ohio State University Extension, Lucas County. powers-barker.1@osu.edu 

Dr. Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension, Darke County. scammahorn.5@osu.edu 

For Our Teachers – Mindfulness and Self-Care

In recognition of teachers as professionals, educators, and caregivers, a session at the OATFCS – Ohio Association Teachers of Family Consumer Sciences conference focused on Mindfulness and Self-Care. This page has links to resources that were shared during the webinar.

Three recommended articles for teachers:

Mindful Mindset mini-lessons – this page was designed in partnership with a High School FCS teacher during remote learning. The links on this page were shared with staff as well as high school students with a sample of short online mindfulness practices as well as a link to Live Smart Ohio blog post on what to look for in a mindfulness app.

Mindful Practices depending on how much time you have, from 30 seconds to ten minutes.

Article Tech Tools to Support a Mindful Classroom

Check out Greater Good in Education – Science-Based Practices for Kinder, Happier Schools

Mindful Wellness is the Ohio State University Extension curriculum and series of lessons designed for adults. OSU Extension Educators teach in-person as well as remotely. If you are interested in offering Mindful Wellness to adults in your community (for example, worksite wellness), please use the following link to contact one our state representatives: go.osu.edu/mindfulwellness

If you would like to contact the two presenters from the August 2, 2021 webinar, emails below:

  • Patrice Powers-Barker, Ohio State University Extension, Lucas County Family and Consumer Sciences, powers-barker.1@osu.edu
  • Melinda Hill, Ohio State University Extension, Wayne County Family and Consumer Sciences, hill.14@osu.edu

If you or someone you know is experiencing Compassion Fatigue, Burn Out or any other struggles, please share information with others to seek help.

Ohio Care Line 1-800-720-9616

List of References for the webinar

Mindful Mindset – mini-lessons for students

This page shares links to the topics we’ve talked about during online mini-lessons, while school (and work) was still virtual in winter 2021 and then in person later 2021 and 2022.

Breathe

JustBreathe is a small, simple graphic to help you sync your breathing. Watch and follow with your inhales and exhales.

Mindful Breathing: Roberto P. Benzo, Mayo Clinic including various breathing audio files including a short “3-minute mindful breathing for the daily journey

Learning to Keep Calm Handout (includes 4-7-8 Breathing)

Mindfulness Practices 

Ohio State University, Wexner Medical Center Mindfulness – free practices 

Three Senses Mindfulness Activity for Kids, Teens and Adults

Lesson for Athletes, their coaches and supporters

Apps 

What Mindfulness App Should I Try? 

Short list of Meditation Apps

blue wall with quote by Jon Kabat-Zinn

 

Set Intention for the day

3-Minute Mindful Practice To Start Your Day (2016) by Hillary Wright at Mind Body Green

Body Scan

Guided Meditations, UCLA Mindful Awareness Research Center

Additional Links

 

OSU Extension Mindfulness In-Service 2020

For more information about the OSU Extension Family and Consumer Sciences Mindful Wellness Program please visit the website. 

Agenda, Handouts and Links, August 20, 2020

As part of the 2020 Family and Consumer Sciences Professional Development Monthly In-services that have moved to a virtual platform, we are pleased to invite all OSU Extension staff to join our August Mindfulness In-Service. This In-Service will focus on the 2019 Mindful Wellness Curriculum, general resources, an on-your-own mindfulness activity, and experiences related to the broad topic of mindfulness. Mindfulness is applicable to OSU staff across all Extension program areas. Participants decided if they wanted to attend one, two, three, or all four of the August 20th sessions.

Description of Session 1: Introduction to Mindfulness, using the OSU Extension Mindful Wellness Curriculum 9:00AM-10:30AM

The Mindful Wellness curriculum (2019) is designed to equip healthy adults with practice and skills to strengthen the mind and body connection and promote holistic health and wellness across the lifespan. Participants in this session will participate in the one-hour Introduction to Mindfulness class and will learn more about the Mindful Wellness curriculum. For those who have previously attended a Mindful Wellness Curriculum training, the presentation will look familiar to what has been shared in the past but you are welcome to attend. We have found that we always learn something new about mindfulness even if it is an introduction lesson. Presenters: Melinda Hill, Marie Economos, Pat Holmes and Chris Kendle.

Description of Session 2: Mindfulness as a Tool During COVID-19, 11:00AM-12:00PM

Even before the arrival of COVID-19, stress had already been identified as a major health problem for Americans. Not only do we need to care for health and wellness when there is illness, but we also need to practice preventive care to stay well physically, mentally, and emotionally. Although we could never cover all of the resources related to mindfulness, this session will highlight some easily accessible, online, educational resources. They will be shared as timely tools for personal and professional use during this time of uncertainty. Presenters: Patrice Powers-Barker, Shari Gallup and Laura Stanton.

Description of Session 3: Mindful Afternoon Special – Your Choice

Do you remember “specials” in school like classes for art, physical education and music? We invite you to plan a mindfulness special today.  We know the days are busy, you need to fit things in and multitasking seems like the only option. We also know the benefits of practicing mindfulness. We invite you to use this time for personal mindfulness practice. We will share a list of ideas prior to the day, have an open zoom call (with music but no discussion or lesson) and then collect a list (via chat) of what our colleagues chose to do to practice mindfulness.

Description of Session 4: Mindfulness Panel, 2:00PM-3:30PM

In Mindful Foundations (one of the individual lessons within the Mindful Wellness curriculum series) instructors are encouraged to, “Open the class with a short example from your own mindfulness journey. This is so powerful for the class to understand the how and why of your passion for topic.” Join this session to learn from FCS colleagues who have found a mindfulness practice that works best for them. Practicing mindfulness offers not only personal benefits but can also increase professional excellence.

  • Some of our colleagues have previously shared about their mindfulness journeys via blog posts on Live Smart Ohio  (mind and body category)
  • Thank you Pat Bebo for moderating the panel. Panelists: Kathy Tutt, Shannon Carter, Patrice Powers-Barker with assistance by Laura Stanton.

Questions? The following professionals are on the 2020 Mindful Wellness Team and help with the planning and presentation of this in-service (all emails coming soon!)

Stacey Baker baker.782@osu.edu

Shannon Carter Carter.314@osu.edu

Marie Economos economos.2@osu.edu

Shari Gallup gallup.1@osu.edu

Whitney Gherman gherman.12@osu.edu

Misty Harmon harmon.416@osu.edu

Melinda Hill hill.14@osu.edu

Pat Holmes holmes.86@osu.edu

Chris Kendle kendle.4@osu.edu

Patrice Powers-Barker powers-barker.1@osu.edu

Roseanne Scammahorn scammahorn.5@osu.edu

Laura Stanton stanton.60@osu.edu

Michelle Treber treber.1@osu.edu

Kathy Tutt tutt.19@osu.edu

Using the Mindful Attention Awareness Scale to Evaluate an Extension Program

The Mindful Wellness team is pleased to present a poster, Ignite and discussion table at the National Extension Association of Family & Consumer Sciences (NEAFCS) 2019 Annual Session in Hershey, PA.

Description: This presentation will share the results of using the Mindful Attention Awareness Scale with adult participants of Mindful Wellness, a program designed and taught by Extension Educators.

poster presentation on MAAS

Poster presentation

Handout for discussion table

The last five minutes of the Ignite presentation included a short mindfulness practice adapted from Chris Bergstrom’s Three Senses, Mindfulness Activity for Kids, Teens and Grown-ups.

Resources: