September 2010
 Focus on

8 week Class
September 30
at M’Illumiono Studio Seattlee
Monthly Meditation Class
Dragonfly Holistic Healing, 760 N 34th St Seattle, WA 98103

Free Drop-in class – no experience required. Some chairs available- please bring your own meditation cushions/mats.

September 22
October 20
November 17
December 8
Mindfulness Meditation Class 
S. Whidbey
The Chiropractic Zone, Langley
 Monday, September 27, 6:30pm-8pm
(Free for anyone in financial distress)

Mindfulness Tools for Reducing Stress and Anxiety
Saturday, October 16, 1pm-3 pm

The Mindfulness Toolkit for Stressful Times

Sunday, November 14, 1pm-3 pm
East West Bookshop
 Focus Article
Book Review
Mindful Eating,
Mindful Life
Thich Nhat Hanh 

Erica Rayner-Horn M.A.
Mindful Therapy
1800 Westlake Ave.N,
Suite 304\
Seattle, WA 98109
(206) 973-7371

   Welcome to Mindfulness Matters eNewsletter!
As our rather erratic summer comes to a close, I hope you are savoring these occasional gorgeous days of mellow sun and crisp air. Don’t forget to take a Mindfulness Moment break outside whenever you can - pausing - taking a few deep breaths and taking in the beauty of these autumn days.

In this issue, the focus is on Stress and Mindfulness. There is a featured article on stress and a 2-minute stress test. You will also find a book review of The Mindful Way through Depression. I am happy to announce my fall schedule, which has several Mindfulness events to support you in living mindfully- the 8 week Mindfulness-Based Stress Reduction program, and Mindfulness Meditation classes in Seattle and S.Whidbey. I hope to see you at one of these!
 The next issue will focus on Mindful Eating.
Mindfulness has Gone Mainstream says Oprah!

Oprah declared on her show, Soul Series, in February of this year that the term “Mindfulness"  has now entered our everyday lexicon of language!  In her interview with Jon Kabat-Zinn, the founder of the Mindfulness –Based Stress Reduction program whom she first interviewed 16 years ago, she introduced him with this comment;  I am mindful and grateful for his contribution to the culture- helping us come to our senses...helping us heal ourselves and our world with Mindfulness.  She also claims to have his book Coming to our Senses on her bedside table!

Link to Oprah's interview with Jon Kabat-Zinn

begins September 30!!!
Are you stressed, tense, anxious- having trouble relaxing or sleeping? Feeling overwhelmed by financial, health or job stress? You are not alone!  Many are overwhelmed by the pace and complexity of our lives, and have lost a sense of balance. The National Institute of Mental Health reports that approximately 40 million Americans suffer from anxiety disorders, and there is an increasing demand for medications to ease agitation and tension, and many of us resort to self-medicating and unhealthy ways of life to cope.

As more and more people realize the negative effects of tension and stress on our physical and mental health- interest in the Mindfulness Based Stress Reduction has increased.

Why would you take a Mindfulness –Based Stress Reduction Class?

Join the 8-week Mindfulness –Based Stress Reduction class and learn effective tools to manage stress, cope better with stressful situations, and restore balance and harmony to your life. In a safe supportive group, learn skills to recognize symptoms of stress, and overcome old reactive patterns. Through guided instruction in the mindfulness practices of meditation, body awareness and mindful yoga discover how to slow down, develop and deepen awareness, and live more mindfully

Participants often report a decrease in stress-related symptoms such as anxiety, digestive and sleep problems, high blood pressure, depression, fatigue and chronic pain....as well as improved coping skills, less reactivity,  better communication skills and enhanced relationships. Two decades of Mind-Body research confirms that practicing mindfulness increases awareness, relieves stress and improves health and well-being.
Just how stressed are you?
Take this 2-minute Stress Assessment Test from the Mayo Clinic  
LOW Stress is associated with a healthier life, less fatigue and more peace of mind, but watch for any signs and symptoms of increasing stress, including headache, indigestion, mood swings or increased anger.
MODERATE Over time, even moderate levels of stress can have serious health consequences. Therefore, it is important to address stress now.
HIGH LEVEL of stress puts you at increased risk of serious health consequences, including obesity, heart disease and depression. Take steps to lower your level now. Stress is what you experience when the level of your stressors exceeds your ability to cope.
 Caution - if you have difficulty distinguishing stress symptoms from other health  issues-please consult your health care provider.
  • Healthy and Unhealthy Ways to Manage Stress
  • Effect of Stress on your Health & Relationships
  • Mindfulness Approach to Managing Stress
  • read article...

The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness

by Williams, Teasdale, Segal, and Kabat-Zinn.

This practical, helpful book is straightforward and easy to read, explaining with great clarity the principles of mindfulness, and how mindful practices can help free us from entrenched habits of mind and behavior. It is written by four authors who are very well versed in mindfulness, and is accompanied by a CD of guided meditations narrated by Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction program. It includes stories from people using these practices, and is written in a calm, clear voice.

The book is also extremely useful for anyone considering taking the 8-week Mindfulness-Based Stress Reduction (MBSR) class as it explains the various mindfulness practices of sitting and walking meditation, mindful yoga and the body scan that are the foundation of the class. You get a taste of how the MBSR program offers tools for dealing more effectively with stressful situations.

I highly recommend The Mindful Way through Depression to anyone, with or without problems with depression. It's an excellent book.
I welcome your thoughts and feedback. Please feel free to forward to anyone interested.
Wishing you a happy, stress-free Fall!
Mindfully yours

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