Mindfulness - JFCS of Greater Philadelphia

Discover practical tools for staying active and open to the present.

 

Practicing Mindfulness During COVID-19

A conversation about mindfulness and how to stay active and open to the present during difficult times. Discussion includes an overview of mindfulness, the benefits of mindfulness, tips and tools to practice mindfulness in your daily life and MORE!

Finding Your Wise Mind

Finding Your Wise Mind: Mobile Therapist Michael Byrne shares a Dialectical Behavior Therapy (DBT) technique to help with anxiety and depression. Find your balanced “wise mind” between emotion and analysis using Wise Mind ACCEPTS: Activities Contributing Comparisons Emotions Pushing Away Thoughts Sensations

Sensory Grounding Exercise

Family Life Education Associate Sarah Waxman, MSS, LCSW, offers a quick, practical tool to help us come back to the present space and be more mindful when we are being overwhelmed by emotions.

Gratitude Stone

In difficult times it can be easy to dwell on negative thoughts. Mobile Therapist Michael Byrne offers a simple way to counter those negative thoughts with a little bit of gratitude each day.

Mindful Meditation for Self-Compassion

Navigating these extremely difficult and uncertain times is hard and it is taking an emotional toll. Family Life Education Associate Sarah Waxman, MSS, LCSW takes us through a guided meditation so we can all show ourselves a little compassion.

Gratitude Meditation

JFCS Chaplain Rabbi Tsurah August leads us through a short meditation to reach out beyond ourselves and to the many people and things for which we feel grateful, and who are grateful for us.

 

Videos

YouTube video
Headspace: Mindfulness and the COVID-19 Crisis

YouTube video
Happify: How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg

 

YouTube video
Guided Body Scan Meditation by Jon Kabat Zinn

YouTube video
Opening and Calming Guided Mediation led by Tara Brach

Apps

The Mindfulness App
Meditation beginners and gurus alike will find lots of options with The Mindfulness App. A five-day guided practice and introduction to mindfulness helps you get started, and timed guided or silent meditations from 3 to 30 minutes will suit your busy lifestyle. The app also offers personalized meditation options, reminders to keep you mindful throughout the day, and statistics to track in your meditation journal.

Headspace
Find calmness, wellness, and balance in your life with this app’s guided meditation and mindfulness techniques for daytime use. Before bed, try any of its 10 new sleep music tracks or 16 nature soundscapes. The app builds personalized plans based on a little input from you, so you can learn the essentials of meditation and build from there.

Calm
This award-winning app has calming exercises, breathing techniques to help you relax, and even a Calm Kids section with meditations for kids between 3 and 17. The new Sleep Stories section features a great mix of voice talent — you may recognize actors Matthew McConaughey or Jerome Flynn — to lull you to sleep. A recent update to the Calm app makes for a mindful experience through the Apple Watch, with three new breathing exercises, a mindful walking meditation, and calming exercises you can all access right from your watch.

buddhify
With more than 200 meditations, the buddhify app teaches you how to reduce anxiety and stress, promote sleep, and manage difficult emotions. Practice mindfulness exercises with categories suitable for whatever you’re doing — traveling, at work, waking up, eating, even when you’re online. Sessions range from 3 to 40 minutes, making this a great option for beginners or experienced practitioners.

Sattva
Sattva draws from Vedic principles of meditation and features meditations, chants, and mantras delivered by Sanskrit scholars. Simple, authentic, and deep meditations begin at six minutes in length, and users can set goals to slowly extend their practice. You can also track your progress with the meditation journal and browse thought collections and playlists designed to inspire your sessions.

Stop, Breathe & Think
Meditation recommendations on this app are based on your emotions. Use the app to help identify how you’re feeling, then tame your anxiety, reduce stress, breathe deeply, or sleep better with the short, guided meditations, yoga videos, and acupressure videos. You can also track your mood and overall progress, and check in with yourself daily.

Insight Timer
More meditation is practiced on Insight Timer than anywhere else, and the app has 10 or more free guided meditations added every day. Browse thousands of guided meditations to begin building a simple daily habit, jump into discussion groups and the community features, and use the music tracks and ambient sounds to calm the mind and promote sleep.

10% Happier
This app was designed for skeptics to help you keep going, so new content added weekly keeps meditation from becoming a chore. Daily videos and guided meditations teach you what to do in the simplest way possible, while a range of content shows you how to cope with stressors like anxiety and political stress.

Breethe
Learn how to de-stress and sleep better in just five minutes a day with a personal mindfulness coach. Breethe’s guided meditations series, inspirational talks, and master classes from mindfulness coach Lynne Goldberg will help you better navigate life’s challenges and enjoy improved peace of mind. The app’s sleep music playlists, nature sounds, and bedtime readings teach you how to enjoy more restful sleep.

Omvana
Designed to act as a personal meditation and mindfulness teacher, Omvana offers guided meditation for all aspects of your life. Beginners and more experienced practitioners will benefit from the app’s guided meditations, which range between 3 and 60 minutes and can be tailored to help you manage stress levels and your state of mind.

Simple Habit
This app was created to offer stress relief for busy people. Commit just five minutes a day, and you’ll enjoy less stress, improved focus, better sleep, and easier breathing. The On-the-Go feature teaches you how to quickly calm your nerves and improve mindfulness, while guided meditations for specific situations and symptoms help you tailor your experience.

Meditation and Relaxation Pro
This meditation and relaxation app guides your meditations with the simplest but most effective techniques. Meditation programs and sessions are designed to help you relieve stress, focus, sleep better, boost self-esteem, and find greater happiness, all in a format that’s intuitive and easy to follow.

Recommended Books

  • Wherever You Go, There You Are: Mindfulness Meditation for Everyday Life by Jon Kabat Zinn
  • Radical Acceptance Tara Brach
  • The Power of Now by Eckhart Tolle
  • Everyday Zen by Charlotte Yoko Beck
  • When Things Fall Apart by Pema Chodron

Coronavirus Anxiety Workbook

A Tool to Help You Bring Resilience During Difficult Times
Click to download

Classes

Mindfulness-Based Stress Reduction
Jefferson Health

Articles

Comprehensive List of Mindfulness and Compassion Resources

How Mindfulness Can Help During COVID-19
by Child Mind Institute

The Remarkable Brains of Long-Term Meditators
by Mindful

Getting Started with Mindfulness
by Mindful


For support during this time, please call our Care Navigation line at 866.JFCS.NOW (866.532.7669)

The National Suicide Prevention Lifeline phone number is 800.273.8255.

Visit Another Page:

COVID Response Home Page Articles Click with JFCS Financial Empowerment LGBTQ+ Mindfulness Older Adults Parent Resources Persons with Disabilities and Their Families Resources Self Care Self Care Check Ins Support for Healthcare Professionals Support for Mental Health Professionals Trauma Sensitivity Virtual Events Volunteer