Meditation Programs to Help with Stress
(and to change how your mind and body function)
These meditations were part of the 5-week program Marcel Allbritton and Carrie Heeter created to help hospice professionals, university students, and others mitigate burnout and manage stress.
Carrie developed different systems - smartphone apps, web sites, and corporate - to deliver and study the meditation program.
Yoga Mind meditations are tools you can use to change how you feel. You focus your attention on synchronizing breath and gentle movement. Doing this helps you relax your body, calm your mind, and change how you feel.
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The first time you do a yoga mind meditation, some of your attention is on becoming familiar with the steps. As you continue to do it, you will be more able to focus on the experience.
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The most important thing is that you do the meditations. That you have the experiences not just once, but regularly.
01
Calming Meditation
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One of the best ways to calm your mind is give your mind something to do other than worry about itself.
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The Calming Meditation helps you relax your body and calm your mind.
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Each time you do the meditation, you are practicing calming down.
10 minutes, seated comfortably
guided by Marcel Allbritton, PhD, C-IAYT
02
Peaceful Place Meditation
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The Peaceful Place Meditation helps you notice and connect with what it is like to feel comfortable.
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Doing the meditation over time can make feeling comfortable more familiar and easier to access in daily life.
10 minutes, seated comfortably
guided by Carrie Heeter, PhD
03
Nature Meditation
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Connecting with a favorite place in nature can help you feel refreshed and renewed.
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It’s almost like taking an 10 minute vacation.
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One of the most powerful ways to change the state of your system is to reconnect with good feeling experiences you’ve had in the past.
10 minutes, seated comfortably
guided by Marcel Allbritton, PhD, C-IAYT
04
Stability Meditation
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The Stability Meditation helps you notice and connect with what it is like to feel stable.
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As you do the Stability Meditation, notice how your breath – your inhale and your exhale – makes doing the movements a little easier.
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The breath supports the movement.
10 minutes, seated comfortably
guided by Carrie Heeter, PhD
05
Releasing Meditation
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Releasing Meditation can help you release stress.
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Our bodies and minds tend to hold on to stress.
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When you are guided to release what you no longer need, you may become aware of something specific you are ready to release.
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Or you may just generally release tension and impurities in your system.
10 minutes, seated comfortably
guided by Marcel Allbritton, PhD, C-IAYT