Reducing Stress - Resources at Mizzou

iRest Integrative Restoration iRest Yoga Nidra: A Mind/Body Approach for Deep Relaxation and Inner Peace

The Impact of iRest (Yoga Nidra) on College Students research

This course will offer students an opportunity to learn the theory, science and practice of Integrative Restoration (iRest) Yoga Nidra. iRest Yoga Nidra is a deep relaxation and meditation practice that leads to psychological and physical well-being. It is a meditation practice within the yoga tradition and is considered an ancient practice for modern day stress.

1-hour iRest Class Fall 2012

Wednesdays, 3-5 pm
Sept. 5 - Nov. 7
Location: TBA

(Undergrad) Course 4087 – section 02, Class 40074
(Graduate) Course 7087 – section 02, Class 40075

$40 – includes eye pillow, manual, and audios recordings

To enroll, contact Kirstin Steitz.

Your instructor, Terry Wilson is an IRI (Integrative Restoration Institute) iRest certified teacher.

Mindfulness Based Stress Reduction

Mindfulness Based Stress Reduction This 8-week class meets two hours per week and includes a 7-hour retreat on a Saturday. The class includes instruction in formal mindfulness practices (sitting meditation, body scan, mindful yoga and walking meditation). Group discussions explore experiential component of the class and didactic component emphasizes application of mindfulness in dealing with stress. Class expectations include developing a daily mindful meditation practice and engaging in weekly practice assignments to integrate concepts into daily life.

These classes are only offered for academic credit through MyZou.

MBSR meditations

SPRING SEMESTER 2012 - there are two separate 1-hour MBSR classes (choose Tuesday or Thursday)

Mindfulness-Based Stress Reduction (MBSR) - Tuesdays

Day: Tuesdays
Time: 3 -5 pm
Dates: Sept. 4 - Oct. 30

All day retreat Saturday, March 10 required
Location: TBA

Instructor: Erika Patterson, Ph.D.
Cap: 25
Permission required

(Undergrad) Course 4087 – section 10, Class 33475
(Graduate) Course 7087 – section 10, Class 33476

Mindfulness-Based Stress Reduction (MBSR) - Thursdays

Day: Thursdays
Time: 3 -5 pm
Dates: Sept. 6 - Nov.1

All day retreat Saturday, March 10 required
Location: TBA

Instructos: Jeff Tarrant, Ph.D.
Cap: 25
Permission required

(Undergrad) Course 4087 – Section 07, Class 32566
(Graduate) Course 7087 – Section 05, Class 32593

2-hour Mindfulness-Based Stress Reduction II (MBSR) - Tuesdays

This MBSR II course is a practice and discussion-based seminar that will go deeper into an understanding of mindfulness practices through direct experience and self-inquiry. Each week student will engage in a skills-based practice followed by discussion facilitated by the instructor. The meditation practices covered in this course include concentration, insight, interpersonal dialogue and loving-kindness. Students are required to successfully complete the foundational MBSR 8-week class prior to enrolling in MBSR II.

Day: Tuesdays
Time: 3:30 -5 pm
Dates: Aug. 21 - Dec. 4

(Undergrad) Course 4087 – Section 21, Class 40067
(Graduate) Course 7087 – Section 13, Class 40068

For more information contact:

Terry Wilson, M.Ed., R.N., CHES
Director, Health Promotion and Wellness
Co-Project Director, Contemplative Studies in Higher Education
Certified iRest Yoga Nidra Teacher
iRest and MBSR Teacher

University of Missouri
Student Health Center
(573) 882-4222

yoga Yoga

(Classes are FREE, sponsored by your Student Health Fee)

Yoga for Stress Management
FALL 2011 and SPRING 2012

Mondays
4-5:30 pm
Gaines/Oldham Black Culture Center

Wednesdays
12-1 pm
Newman Center's Aquinas Room

Wear loose comfortable clothing.
Mats, straps and blankets will be provided, but you are welcome to bring your own.

The word “Yoga” means “union” and implies a harnessing together and a unifying of body, mind and spirit. Yoga is a practice of meditation in motion, and when done regularly, is an excellent mind/body practice for people who wish to move towards greater levels of health.

Mindful yoga is about practicing with awareness of physical sensations, breathing, emotions, and thoughts from moment to moment with unconditional acceptance. If yoga is practiced regularly you will notice many benefits to your physical and mental health. Regular practice will increase your musculoskeletal flexibility, strength, and balance, as well as help you to enter states of deep relaxation and awareness. Many people experience greater serenity about life in general after consistent yoga practice.

In this class we will be engaging in simple, gentle yoga postures. We start with a brief centering and then move to warming up different areas of our body in preparation for the main yoga postures. We will always end our practice with deep relaxation.

There are three main things to keep in mind when practicing yoga:

Do your version of the posture. Yoga is not about competition. It is an internal practice. Listen to your body. Go to your edge but not beyond.

Be present. The key to being present is paying attention moment-to-moment without judgment. Welcoming all sensations just as they are. Being present is a skill you develop over time with practice. Being present allows a deeper understanding of ourselves and we take this understanding off our mats and into our daily lives.

Breathe. If you did nothing else but sit and breathe through your entire practice, you would gain many benefits. Breathe: slow, steady and deep.

A few more things to know:

Wear comfortable clothing that is non-restrictive.
Remove your shoes at the door. We practice in our bare feet on a “sticky” mat. The sticky mat helps with stability and reduces the risk of injury from accidental slipping. Socks can be worn for warmth for some postures where risk of slipping is not an issue.
Come to yoga practice with an empty stomach. (usually no food 2 hours prior)
Water is ok during practice to stay hydrated.
If you come to class late, please enter quietly if we are centering at the beginning of class.
A blanket and eye pillow can enhance your deep relaxation experience at the end of practice. You can purchase an eye pillow at any online Yoga website. Another option is to use a washcloth, scarf or even clean a clean sock to achieve the same effect: quieting the mind.
If you have health issues (illness, injury, or medical condition), please notify me before class. Not every pose is appropriate for everyone.
Be kind and loving to yourself by accepting where you are. It is ok to come out of a pose before the teacher says to. The body will respond beautifully when you show it kindness, acceptance and love. Rest sometimes. Do what you can, with what you have, with where you are.
No prior experience or flexibility is required. Yoga is for everyone.
If you need to leave early, tell the instructor beforehand and exit before final relaxation.
Finally, within the Yoga tradition most classes end with a gesture and saying “Namaste.” This saying means the peace in my heart honors the peace in your heart. I will invite this gesture and will end with the following statement: “Peace is within all our hearts.” The gesture is voluntary and only if you are comfortable with it.
I hope you join us each week to Relax, Restore, Renew.

For more information contact:

Terry Wilson, M.Ed., R.N., CHES
Director, Health Promotion and Wellness
Licensed Resilient Educator Instructor
iRest and MBSR Teacher

(573) 884-WELL (9355)

Terry Wilson is an R.N. with a Masters Degree in Health Promotion Education. She is a certified Integrative Yoga Therapy teacher and has completed advanced training in Integrative Restoration-iRest (Yoga Nidra).

Qigong

Meditation in Motion

Qigong (pronounced chee-gong) is a system of slow movements, breathing techniques and meditations that promote relaxation and self-healing. This is an ancient Chinese practice that is used to accumulate, cleanse, and refine our life force (Qi), improving the health and harmony of mind and body. Qigong exercises are not strenuous and can be done while sitting.

Research has shown that Qigong and Tai Chi participation reduces blood pressure, increases maximum oxygen consumption, increases immune function, and improves flexibility, posture and balance. The meditative and breathing practice aspects of Qigong and Tai Chi programs have been shown to reduce stress, anxiety, and depression.

Tuesdays
Black Culture Center
2-3 p.m.
Starting Jan. 24th
Cost: paid for by your Student Health Fee

These classes are offered on a drop-in basis.

Qigong - Mind-Body Practice for Health & Wellness (through MyZou)

(Undergrad) Course 4087 – Section 03, Class 40456
(Graduate) Course 7087 – Section 03, Class 40457

Educational, School and Counseling Psychology
Mondays 3-4:30 pm
Location arranged
Meets Aug. 20- Dec. 3

For more information email Dr. Jeff Tarrant or call (573) 884-WELL (9355)

Qigong Lesson videos

Five Element Qigong Lesson (31:38)

Wood Element(4:26)

Water Element(3:26)

Fire Element(4:23)

Earth Element(3:38)

Air Element(4:06)

enBalance

Heart Rate Variability Biofeedback

The Effects of Heart Rate Variability Biofeedback on College Student Anxiety, Stress and Coping: A Preliminary Examination

According to the American Institute of Stress, up to 90% of all health problems are related to stress. Additionally, a large body of research confirms that our thoughts and emotions have a dynamic effect on our overall health and well-being.

Emotions like anger, frustration, insecurity, depression, and helplessness are stressful and inhibit optimal health. Positive emotions like appreciation, gratitude, compassion, and love not only feel good, they promote health, performance, and well being.

Heart Rate Variability (HRV) biofeedback allows you to watch in real time on a computer how thoughts and emotions affect your heart and nervous system. Using computer technology you can monitor your heart rhythms and learn how to achieve nervous system balance.

Using the techniques in this program you will learn how to intentionally shift to a positive emotional state. These shifts in your heart rhythms create a favorable change in neural, hormonal and biochemical events that benefit the entire body and mind.

enBalance 3-week course

The Student Health Center is offering a new computer-based biofeedback program for stress management - enBalance.

This technology is for those who have experienced test anxiety, overall anxiety, stress, sleep problems and/or concentration issues. By attaching an ear sensor that both measures and records heart rate variability, you’ll see how your mind and body responds to stress.

After this FREE 3-week class, you’ll know how to reduce your stress level in any situation.
In addition, you’ll be able to check out the ear sensor for personal use. Regular practice leads to improved health and academic performance.

The Spring 2012 enBalance sessions:

Feb. 1, 8 and 15th
101E Townsend (the Reflector)
2-3:30 pm
Feb. 27, March 5 and 12th
101E Townsend (the Reflector)
1-2:30 pm
April 5, 12 and 19th
101D Townsend
3-4:30 pm

Class space is limited to 25 students.

To register, contact Kirstin Steitz at (573) 884-WELL (9355).

Sensors can be checked out these campus computer labs:

Student Health Center
Pershing Hall

Students with sensors can access the Heartmath software at these DoIT computing sites.

Instructor:
Jeff Tarrant, Ph.D., BCN
Psychologist

Biofeedback for Stress Management

Transforming Stress

Transforming Stress: Heart Rate Variability Biofeedback (1 credit hour)

(Undergrad) Course 4087 – Section 01, Class 33453

Educational, School and Counseling Psychology
Tuesdays 3:30 - 5 pm
plus one-hour weekly lab (TBD)
Meets Sept. 4 - Oct. 30

(Graduate) Course 7087 – Section 01, Class 40493

Educational, School and Counseling Psychology
Tuesday 3:30 - 5 pm
plus one-hour weekly lab (TBD)
Meets Sept. 4 - Oct. 30

This course will offer students the opportunity to learn about the physiology and self-management of stress using biofeedback methods. The course is focused primarily on learning and practicing heart rate variability biofeedback, although it will include additional information and strategies related to the fields of positive psychology, mindfulness, and other forms of biofeedback. Students will become comfortable with the hardware and software of the heart rate variability biofeedback system and will develop an ongoing personal practice. Students will track their progress and learn skills in utilizing this technology for a range of concerns. Class size is limited to 20 students.

Individual Biofeedback sessions
Individual biofeedback sessions can be scheduled by contacting Kirstin Steitz at 573-884-WELL (9355).
The first four sessions of individual biofeedback are covered by your Student Health fee.

Biofeedback Lab
The Student Health Center offers 30 minute, semi-private biofeedback sessions throughout the week. This is an excellent opportunity to practice in a supportive environment. Advanced graduate students and professional staff will be available to assist, offer guidance, or teach specific skills. This service is currently only available to students that have already participated in one of the other biofeedback classes or individual appointments. To schedule a session in the Biofeedback Lab, please contact Kirstin Steitz at 573-884-WELL (9355).

Biofeedback instructor

Jeff Tarrant, Ph.D., BCN, Licensed Psychologist
Dr. Tarrant received his Ph.D. from the University of Missouri Counseling Psychology Program in 1997.
He is a Licensed Psychologist and Board Certified in Neurofeedback. Dr. Tarrant is on staff at Student Health Center, Dept. of Health Promotion. Dr. Tarrant has previously been in private practice for 13 years as co-owner of Spring Grove Counseling and Wellness Center. His practice and research interests center on combining traditional Western and Eastern methods into an integrated mind/body program for stress management and well-being.

Fourth Floor, University Medical Physicians Bldg.
(573) 884-9355 or tarrantj@health.missouri.edu

Other Resources
Association of Applied Psychophysiology and Biofeedback
International Society for Neurofeedback Research

BREATHE (Breathing & Relaxation Experiential Activities to Help Everyone)

Purpose:
Our purpose is to provide students with an opportunity to learn and experience mind/body practices for stress-management and relaxation.

Aims:
1. To create a comfortable atmosphere where students do not feel obligated to attend, but feel welcome to practice when the opportunity arises.
2. To offer students simple instruction on a variety of mindfulness practices, such as breath and body awareness, sitting meditation, hatha yoga, i-rest (yoga nidra), and others.
3. To teach the practices in a way that is easy to follow for students who have had no experience in mindfulness practices and for those who have practiced for years.
4. To provide a place for students to learn and practice mindfulness-based stress management together, with others who are interested in leading a more balanced and centered life.

For more information contact:

Terry Wilson, M.Ed., R.N., CHES
Director, Health Promotion and Wellness
Licensed Resilient Educator Instructor
iRest and MBSR Teacher

University of Missouri
Student Health Center
(573) 882-4222