/S /Transparency %PDF-1.5 /Encoding /WinAnsiEncoding /Resources << /F2 13 0 R ��,��/���� b�ߕu@��� b � /F9 25 0 R endobj 333 611 611 278 278 556 278 889 611 611 >> Practicing mindful breathing can decrease negative automatic thoughts, which can be common in people with depression. /ToUnicode 89 0 R /F8 23 0 R 3. /Type /ExtGState << >> endstream endobj 48 0 obj <> endobj 49 0 obj <>/ProcSet[/PDF/Text/ImageB]/XObject<>>>/Rotate 0/Type/Page>> endobj 50 0 obj <>stream /BaseFont /Helvetica On the in-breath stretch both arms so that the arms are fully out-stretched, palms upward. /K [27 0 R 45 0 R 28 0 R 29 0 R 30 0 R 31 0 R 69 0 R 33 0 R 70 0 R 38 0 R /FirstChar 32 By reflecting on your experience, you generate more mindfulness as you’ll be more curious about exactly what you notice next time you do the practice. /Name /F3 /Encoding /Identity-H Body movement & mindful stretching is a simple and KEY ingredient to healthy and joyful living. 37 0 R 38 0 R 39 0 R 40 0 R 41 0 R 42 0 R 43 0 R 44 0 R 45 0 R] /F3 14 0 R /Footnote /Note Writable pdf's for you to print or share Includes writable fields to write your reflections, answers and journal entries Organized by meditation, health, relationships, career, self-discovery, purpose and more. /Worksheet /Part >> Best uhs.berkeley.edu. And taking a moment to realize that there is a part of you that notices everything you do …. Download the .pdf version of “Mindful Yoga.” /F1 12 0 R /StructTreeRoot 3 0 R A favorite tool in the MINDFULGym program, it's useful for reducing muscular tension, relieving headache, refreshing the body, relaxing the mind, and improving sleep. endobj Mindfulness for stretching Exercises . 1 Shoulder- level Arm Lift: Begin with your feet slightly apart, arms at your sides. /CS /DeviceRGB We hope to see you online! 20 0 obj /Widths [278 0 0 0 0 0 0 0 0 0 Write down your experiences of the mindful movement meditation. /F2 13 0 R /S /Part endobj endobj /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] /Type /Font Step 1: Take a … /JS (this.print\({bUI:true,bSilent:false,bShrinkToFit:true}\);) 71 0 R 40 0 R 72 0 R 42 0 R 73 0 R 44 0 R 46 0 R 47 0 R 74 0 R 49 0 R /Lang (en-GB) 17 0 obj /F7 22 0 R /GS8 19 0 R /DescendantFonts [86 0 R] 0 0 0 333 278 278 556 0 556 556 Okay friends, this is a super important topic that gets overlooked more than I can even wrap my head around. 3 0 obj /P 3 0 R /Subtype /TrueType 0 0 0 667 667 722 0 667 611 0 /StructParents 0 12 0 obj /Slide /Part Mindful stretching is a great form of exercise that encompasses breathing and movement. Stretch the muscles on the front of your left lower leg. >> /Resources << >> /BM /Normal >> 60 0 obj <>/Filter/FlateDecode/ID[<9DCA4F796288934A97BF1D1EE41ECE4E><8BCEDDD2B3DB1F4F89584922FDE4D68D>]/Index[47 20]/Info 46 0 R/Length 74/Prev 972187/Root 48 0 R/Size 67/Type/XRef/W[1 2 1]>>stream /S /Transparency /Parent 2 0 R /OpenAction 4 0 R /Name /F2 << In part three of Mindful‘s Getting Started series, “Get Up & Move,” we look at mindful walking and movement and feature 10 simple yoga exercises to reduce stress, improve well-being, and get you primed for a sitting meditation session—or anytime.. Too small to read? << 0 0 278 0 278 278 556 556 556 556 /ModDate (D:20171013085618+01'00') Negative body image is produced and maintained in your mind. /BM /Normal /Tabs /S << 61 0 R 80 0 R 63 0 R 64 0 R 65 0 R 81 0 R 67 0 R 68 0 R] 2 0 obj H��V�n�F}�W�o)P�wg�E�_P�!M۰�K���)��D)"���Y��RR� �̙ۙ��u�#V3k�-�$�JVh���T@�-#�*�W�!�(8��i@��vq�qK������M���(��%���(W�+J(g�(�� Decrease in negative thinking. /F6 17 0 R Mindfulness in Action Techniques These techniques are useful for bring mindfulness into the activities of everyday life. Not stretching at all before you exercise leads to your body becoming tight and crooked. /Type /XObject /MediaBox [0 0 595.32 841.92] /InlineShape /Sect /CA 1 >> /Tabs /S An out-of-the-box thinker, a doctor trained in psychiatry and psychotherapy, and a meditation teacher, her work has been featured in the Huffington Post, New York Times, the UN and on national Australian television. 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