Bundled with Syllabus For

PSYCHOLOGY 373/473

MINDFULNESS AND RELAXATION

Bundled with Syllabus for

Psychology 379/479

SPRING, 2016

Jonathan C. Smith, PhD

Meeting Times: Hours: MW 11:00-12:15 (the last 15 minutes of each class, extending through 12:45, will be devoted to individual/group discussion and processing of assignments.

Classroom: 315 GAGE

Office: GAGE 314C by appointment or 8-9:15 MW 312-341-3753.

Email Address:. Please do not use my university email address. 50% of student email gets sent to the university email spam trashcan, and I get about 100 spams a day. So I probably will never find your email. Also, if you use ZippoStudents, your email goes STRAIGHT TO MY IPHONE! And I always have my iPhone with me. Please use this format:

WHEN SENDING EMAIL, ALWAYS PUT IN TOP SUBJECT/ HEADING LINE:PSYC 373/473 YOUR NAME. Like this: PSYC 373/473 Mary Smith

HELP! DR. SMITH DOESN’T ANSWER MY EMAIL!

I always answer my email, often within minutes, except when I am unconscious, in the subway, or in a compromising situation. If you aren’t getting replies, did you use my correct email address (see above)? If not, your email probably when to the RU junk box, along with 100 daily spam messages.

Class Website:

Instructor Website:

Course Materials

Smith, J. C. (2016). Mindfulness Reinvented and the M-Tracker Method (SECOND EDITION). No other edition will be permitted! SYLLABUS CODE: MR

Relaxation and Mindfulness Library (On Blackboard, bb)

How to get your text

You need to get your text online from this link (it is also available on amazon.com at a higher price). The text is not available at the bookstore at this time. DIRECT LINK TO TEXT PUBLISHER Amazon.com will get you the text in two days. Here’s the link: AMAZON LINK TO TEXT

COURSE OVERVIEW AND OBJECTIVES

This is a paper-free course. All assignments and tests will be given over the internet using Blackboard. You can use a home or Roosevelt computer. For some reasons, tablets and smartphones don’t work all that well.

QUICK COURSE OVERVIEW

Mindfulness is an ancient discipline and an increasingly popular tool in psychology. Traditional mindfulness is based on Buddhism. This course introduces a new and inclusive version of mindfulness, Mindfulness – Progressive Integrative Training (M-PIT). The M-PIT system conceptualizes the full universe of relaxation and meditation techniques in terms of mindfulness. In this course you will learn, and in some cases learn to teach, the major systems of relaxation, meditation, and mindfulness used by health professionals and supported by research. These include:

Three core mindfulness exercises

1. Meditation (focused attention meditation, mantra meditation)
2. Simple mindfulness
3. Body scanning meditation

Four physical “companion exercises” designed to prepare for and augment mindfulness:

1. Progressive Muscle Relaxation
2. Yoga Stretches and Postures / T’ai Chi
3. Breathing Exercises
4. Autogenic Training

Four emotion “companion exercises” also designed to prepare for and augment mindfulness:

1. Centering Imagery
2. Metta / loving compassion exercises
3. Cultivated Gratitude

The M-PIT system teaches mindfulness and companion exercises through a process called “cycling.” We will use mindfulness as our home exercise. We will cycle from companion exercises back to mindfulness, again and again, learning from each companion approach. We will use the “Full 9-Cycle Program.”

The exercises we will explore are from our RELAXATION AND MINDFULNESS EXERCISE LIBRARY presented on this syllabus and on Blackboard.

RELAXATION AND MINDFULNESS EXERCISE LIBRARY

(ALSO ON BLACKBOARD)

THE CORE EX (or “c”) SEQUENCE

c1. KABAT 1: Mindfulness Kabat-Zinn Demo (12:00)

c1.2. KABAT 1.2: Mindfulness Kabat-Zinn Demo (10)

c2. EYE INTRO: Eye of Mindfulness Initial Training (20)

c3. EYE STANDARD: Eye of Mindfulness Standard Exercise(18:00)

c4. YOGA: Chair Yoga Full Version (FULL; (29:40)

c5. MUSCLE: Progressive Muscle Relaxation Full Version (25:14)

c6. BREATH-A: Active Breathing (9:33)

c7. BREATH-P: Passive Breathing (10:42)

c8. AUTO:Autogenics (16:16)

c9. IMAGERY: Insight Imagery (22:57)

c10. CHIME: 15 Minutes Silent Chime Meditation

c11. METTA: Metta brief loving kindness meditation (13)

SUPPLEMENTARY EXERCISES

s1. DIAPHRAGMATIC BREATHING (1:03)

s2. DIAPHRAGMATIC BREATHING (3:46)

s3. DIAPHRAGMATIC BREATHING (3:03)

s4. YOGA BRIEF (20:14)

s5. CHAIR AND STANDING ASSISTED YOGA: TORONTO VERSION (25:00)

s6. BRIEF CHAIR YOGA (15:00)

s7. EXTENDED CHAIR YOGA COMBINED WITH MINDFULNESS (45:00)

s8. PROGRESSIVE MUSCLE RELAXATION BRIEF (18:58)

s9. PROGRESSIVE MUSCLE RELAXATION UNIVESITY OF MICHIGAN (24)

s10. PROGRESSIVE MUSCLE RELAXATION LETTING GO VERSION (15)

s11. K. K. AUTOGENIICS NATIONAL HEALTH SERVICE WARMTH VERSION (18:00)

s12. AUTOGENICS BURAIK VERSION (12:00)

s13. AUTOGENICS GUADAGINIO VERSION (9:00)

s14. AUTOGENICS WARMTH INNER HEALTH STUDIO VERSION (9:00)

s15. T’AI CHI (8)

s17. SCANNING CLASSIC PMR CLASSIC MALE (15)

s18. SCANNING BODY FEMALE (15)

s19. SCANNING BREATHING AND BODY (20)

s20. SCANNING BREATHING AND MINDFULNESS WITH SILENCE (20)

s21. SCANNING CLASSIC MINDFULNESS BODY BREATHING (15)

s22. 1 METTA LOVING KINDNESS MEDITATION LONG VERSION (23)

s23. GONG MEDITATION CONTINUOUS (15)

s24. GONG MEDITATION ONE HOUR CONTINUOUS (60:00)

s25. SINGING BOWL AND GONG MEDITATION CONTINUOUS (15)

s26. BLOWING BUBBLES MEDITATION (2)

1. Find a quiet place free of distraction, somewhere you can sit up straight in a comfortable position.
2. Click the exercise you want to practice (either on your RELAXATION AND MINDFULNESS EXERCISE LIBRARY on bb or on your syllabus).
3. Practice the exercise.
4. Click the M-Tracker that goes with this exercise and fill it out.
5. Save your M-Tracker a special file you create, “EXERCISES.”
6. Submit this M-Tracker as an attachment on Bb under “Assignments.”

CLASS OBJECTIVES

This class provides comprehensive training in specific techniques and world systems of relaxation, meditation and mindfulness. Student trainers (taking Psyc 379/479) present two workshops on mindfulness, using the template presented in class. Alternatively, trainers may present the Mini 5 Session M-PIT Program. Objectives for everyone include:

• Learn theory and instructions for the three core exercises defining mindfulness. This is the “Eye of Mindfulness”

1.Mindfulness, OM meditation (sense, walking, and full)

2.Meditation, FA meditation

3.Body scanning meditation.

• Learn theory, research, and instructions for the most widely used physical approaches to self-relaxation. These are the “Mindfulness Physical Companion Exercises”:

1.Yoga stretching (Chair version)

2.T’ai Chi (5 major systems)

2.Breathing exercises (three groups)

3.Progressive muscle relaxation (three approaches)

4.Autogenic training (six standard exercises)

• Learn theory and instructions for the most widely used emotion approaches to relaxation as applied to mindfulness. These are the “Mindfulness Emotion Companion Exercises.”

1.Imagery and deepening imagery

2.Compassion and metta meditation

3.Cultivated gratitude

• Learn to combine relaxation, meditation, and mindfulness through cycling in the Mindfulness – Progressive Integrative Training (M-PIT) program.

• Review how meditation and mindfulness are generally applied in counseling, focusing on the ACT approach.

• Learn traditional and contemporary models of relaxation, meditation, and mindfulness.

• Learn psychophysiology of stress, relaxation, and mindfulness.

• Learn simple assessment methods for measuring the effects of mindfulness and tracking progress in training.

• Create a script for mindful “deepening imagery”

• Present mindfulness workshops or educational training (those in 379/479 only).

ASSIGNMENTS AND GRADES

POINTS

Grades will be based on points earned (and attendance, with 10 points deducted from every class session missed). “Percentages” reported on Blackboard will not be used, simply point totals. Ignore “percentages.”

132Five Quizzes (total 132 points) Quizzes will be based on textbook material and lectures. Some lectures will present material not in the text. You are responsible for this material. See schedule. QUIZZES WILL BE GIVEN ONLINE, ON BLACKBOARD, AND MUST BE TAKEN BEFORE THE ASSIGNED DATE! ALL QUIZZES ARE SEVEN DAYS AFTER THEY ARE OPENED.

120M-Tracker Reports (24 HOME PRACTICE OF EXERCISES). 5 Points each assignment package. Total: 120. On your syllabus, each highlighted pencil () indicates one required M-Tracker. Two pencils () indicate that two M-Trackers are due (combined point value is 5). Whenever two exercises are separated by a plus sign (+) you practice them in one sitting, moving directly from one to the next without a break.M-Trackers are due on the dates assigned. Due dates will be strictly enforced. Absolutely no exceptions.

30“Best Indicator” and “Frequency” M-Tracker Exercises. 30 points

40Deepening Imagery Script (500 words). DUE CLASS 26, ON BLACKBOARD ONLY. NO ATTACHMENTS DO NOT EMAIL IT TO ME!! . See Bb for instructions.

50 PERSONAL REPORT AND M-TRACKER WORKSHEET: Answer questions in M-TRACKER WORKSEET (on bb). Submit the actual worksheet plus a 500 word summary in your own words. DUE CLASS 28, ON BLACKBOARD ONLY. DO NOT EMAIL IT TO ME!! NO ATTACHMENTS

50TWO WORKSHOP or EDUCATIONAL TRAINING REPORTS FOR GRAD STUDENTS AND STUDENTS IN / 379/479 500 words / Trainee Report 500 Words summary of results from M-Trackers distributed.RULE: WHATEVER YOU DO FOR THIS EXERCISE, YOU MUST CLEARLY STATE THAT IT IS “NOT THERAPY OR COUNSELING.” IT IS “EDUCATION.” DUE CLASS 28, ON BLACKBOARD ONLY. DO NOT EMAIL IT TO ME!! NO ATTACHMENTS

QUIZZES

Quiz 1 (18 points) , Class 4. Covers everything from Session 1 through Session 4 See schedule

Quiz 2. (28 points) Class 10. Covers everything from Session 1 through Session 10, with an emphasis on material immediately preceding Session 10.

Quiz 3. (36 points) Class 16. Covers everything from Session 1 through Session 16, with an emphasis on material immediately preceding Session 16.

Quiz 4. (28 points) Class 24. Covers everything from Session 1 through Session 24, with an emphasis on material immediately preceding Session 24.

Quiz 5. (22 points) Class 26. Covers everything from Session 1 through Session 28, with an emphasis on material immediately preceding Session 28.

All assignments must be submitted on Blackboard. I will not accept paper assignments or attachments.

WORKSHOP / TRAININGPROJECT (For those in Psyc 379/479 only)

In this project present 2 one-hour introductory workshops on mindfulness. These workshops are the Orientation session for MR Training. Both workshops are to be done after April 1 to ensure you have had sufficient training.

In your second workshop, you may repeat what you presented in your first workshop. I invite you to get creative and add elements tailored to your group and your interests.At the end, give M-Tracker 7a or 7a mini.

With instructor approval, you may offer either MR Trainingbrief or sampler version with only one introductory workshop. RULE: WHATEVER YOU DO FOR THIS EXERCISE, YOU MUST CLEARLY STATE THAT IT IS “NOT THERAPY OR COUNSELING.” IT IS “EDUCATION.”

ATTENDANCE

Attendance and prompt arrival are required. If you miss a class, or arrive after 10 minutes, 10 points will be deleted from your grade total. YOU MUST SIGN IN WHEN YOU ARRIVE AT CLASS. If you do not sign in, you will be counted absent, even if you arrive late. No exceptions.

GRADES

Your grade is based on the number of points you accumulate (with absences deducted). I will use point totals, not “percentages.” Ignore “percentages” reported in Blackboard. These are not computed correctly and are misleading. Please do not call me and complain that you are getting a “B” when Blackboard reports your “percentage” as “100%.” Again, BB screws up percentages in this class. You might get an “A” with 10%, and an “F” with “90%.” Really.

A300 or over (throughout the class I may add extra points, depending on class needs)

B250-299

C150-149

D50 - 149

F0-49

SCHEDULE

c5. MUSCLE PROGRESSIVE MUSCLE RELAXATION FULL (25:14)