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Breathing for Longevity, Love, and Livelihood
Wed 02/21-03/14 12:00 pm-1:00 pm
Instructor: Tia Rich
Location:
BeWell Berry

Relax, unwind and thrive! In this 4-week class you will learn breathing techniques to increase energy, enhance concentration, cultivate connection to yourself and others, create relaxation, and deepen sleep. Through group practice and individual instruction, discover the benefits of a variety of breathing practices. In-class exercises will illuminate how best to incorporate each breathing skill into your daily life. The CD "Breathing for Longevity, Love and Livelihood" is the spoken word text for this class and is included in the class fee.

Instructor:Tia Rich, PhD, HIP Resilience Programs Manager and Contemplation By Design Director. Dr. Rich has been integrating breath-based self-care, mindfulness, compassion and meditation into stress management programs for Stanford University and Medical Center since 1984.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 125.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 8, Max: 15)
Class Code: blll-01

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Finding Inner Balance with HeartMath: Tools and Technology to Reduce Stress and Add Heart to Your Life
Thu 03/15 1:30 pm-5:00 pm
Instructor: Bruce Cryer
Location: Li Ka Shing Learning Center, Rm 306
BeWell Berry

We all have the power to use our hearts to transform our stress, our life and our world.

This fun, interactive science-based program teaches you techniques you can immediately apply to increase focus and energy, improve sleep, and reduce the symptoms of stress and anxiety. Each participant will receive an innovative biometric device that helps to manage the overwhelm of stress in real time. This technology, together with behavioral techniques learned in the workshop, will enhance your ability to self-regulate emotions and physiological responses, or choose how you feel independent of what's happening around you.

HeartMath serves hundreds of organizations worldwide, including Stanford University (for more than 20 years), Boeing, NASA, Yosemite National Park, Cisco, the Mayo Clinic and Kaiser.

To take this class you must have (bring to class) an iPhone 4/5/6, iPad Air/mini/4th gen), or iPod touch (5th Generation or later).

Instructor: Bruce Cryer, Founder, Renaissance Human, CEO at WholeLife Network, and Senior Advisor and former CEO HeartMath (11 years). Bruce has taught programs at Stanford since 1997, including 8 years for HIP and 13 years for the Stanford Executive Program.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 250.00 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 10, Max: 30)
Class Code: heart-01

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Headspace
01/16-03/16
Instructor: TBD
Location: Your Computer
BeWell Berry

Headspace is your very own personal guide, here to help you train your mind. Meditation is a way to give your mind the time to pause, detach and re-energize in order to manage stress, increase happiness and boost focus for sustainable high performance.

Research has shown that Headspace can help individuals learn to cope more effectively with work pressures, reduce stress, and reduce mind wandering. Headspace also has been shown to improve compassion, happiness, and mood. And meditation generally has evidence for improving sleep, anxiety, working memory, pain management and many other outcomes.

With this digital program's 1-year subscription, you'll have access to every meditation and mindfulness exercise in the Headspace Library as well as animated lessons that teach you how to use mindfulness to improve your overall sense of well-being. That means over 650 hours of unique, guided content. Lessons and exercises focus on topics ranging from pain management to relationships to creativity and last anywhere from 2 to 60 minutes.We recommend completing the Basics series before you jump into other packs though. It?ll give you a solid base on which to build your practice.

Special Two-Step Registration Process:
Step 1 - Register for the Headspace program at hip.stanford.edu
Step 2 -Receive email from HIP with instructions for how to access your program

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 35.00 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 500)
Class Code: headspace-30

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ONLINE: Lantern - Online Program for Reducing Stress, Anxiety or Depression
01/16-03/16
Instructor: TBD
Location: Your Computer
BeWell Engagement or Berry

Lantern is a go-at-your-pace mobile program designed by Stanford researchers and draws from over 10 years of research on technological applications for improving emotional wellbeing. Lantern?s evidence-based program helps individuals strengthen overall resilience, better manage stress, anxiety and depression, and develop effective coping strategies through short daily exercises with professional coaching. The Lantern program is based on Cognitive Behavioral Therapy (CBT) and mindfulness and helps individuals focus on what matters most to them and find tools for their situation. The program includes core conceptual areas from evidence-based approaches such as how to become aware of and change thoughts, emotions and behaviors are interrelated, relaxation training, behavior change, mindfulness and habit formation. Participants do the program on an app on their phone and tend to access their program 2+ times per week for approximately 10-15 minutes to track, learn and practice techniques. Participants typically complete the program in 2-4 months.

Two step registration process:
Step 1: Register for Lantern class at hip.sanford.edu.
Step 2: Receive email from Lantern with instructions for how to access your program.

Instructor: Lantern coaches are experienced professionals trained in coaching, CBT and motivational interviewing. Your Lantern coach will provide you with 1-on-1 guidance, encouragement and support via phone and in-app messaging throughout your program. Your coach will also help tailor your program experience to your personal needs and goals.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 350.00 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 0, Max: 300)
Class Code: lant-30

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NEW CLASS: Lighten Up 2.0
Tue 02/06-02/27 3:30 pm-5:00 pm
Instructor: Sarah Meyer-Tapia
Location: Li Ka Shing Learning Center, Rm 208 & 308
BeWell Engagement or Berry

Stress is inevitable. We know from experience (and cutting edge research) that trying to push stress away is a downright waste of energy, but we keep hearing how bad stress is for our health! Recent studies suggest that a ?stress is bad ?must get rid of it? mindset may only compound the negative impact of chronic stress on our health. We can instead adopt a ?stress-is-enhancing? mindset and see a real positive impact on our well-being.

In this four week class we will learn techniques to help us stay calm in the midst of stress. We?ll take a good honest look at fear, ask some big questions, and explore the role of self-compassion in our lives. We will identify the core values that drive our (sometimes stressful) pursuit of the life we want to live, and use these values as a launching point for identifying practical, helpful, effective responses to the stress in our lives.
Instructor: Sarah Meyer Tapia, MA, completed her graduate degree in Counseling and Health Psychology from Santa Clara University in 2010. She is Manager of Operations for the BeWell Coaching program at Stanford and works as a health coach and instructor of stress-management and mindfulness programs across campus. Sarah is a trained instructor in Mindfulness-Based Stress Reduction and has been working in the field of health and wellness for over 15 years. She is a competitive runner and enjoys practicing yoga. Sarah lives in Santa Cruz with her husband and 9 year old son.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 30.00 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 150)
Class Code: luext-01

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Mindfulness Walking Meditation in Nature
Mon Tue Sat 01/16-03/16 10:00 am-12:00 pm
Instructor: Danny Goldberg
Location: Windy Hill Open Space Preserve (parking area off Portola Rd.)
BeWell Berry

Listen to the birds, the creek and the breeze. Enjoy experiencing the interconnectedness of nature and yourself. Delight in being conscious of every step you take; feeling the earth beneath your feet. Join us for an exquisitely guided mindful exploration of hidden gems and secret spots in local parks and preserves near Stanford.

Learn first-hand what the new science of ?awe? and the work of Dacher Keltner?s lab at UC Berkeley is confirming: that opening yourself to beauty and wonder can lead to a greater sense of overall wellbeing and improved health. Research supports the physical (healthy immune system function, nervous system regulation), mental (calms the ruminating mind, and promotes creativity), emotional (promotes positivity) and social benefits of spending time in nature. Plus, it can be good exercise! Bring a water bottle and wear hiking attire appropriate for the weather. Meet at the Windy Hill Open Space parking lot for the Portola Road Trail, off Portola Road between Willow Brook Drive and Westridge Drive in Portola Valley. Hike will begin promptly at 10am.

Instructor: Danny Goldberg has led guided hiking tours and taught environmental education in California since 1999. Danny combines his passions for nature, health, meditation and the arts to offer inspiring hiking experiences and new insight into the world around us.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 40.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 5, Max: 18)
Class Code: mwm-01a

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Mindfulness Walking Meditation in Nature
Mon Tue Sat 01/16-03/16 10:00 am-12:00 pm
Instructor: Danny Goldberg
Location: Wunderlich County Park (parking area off Woodside Road)
BeWell Berry

Listen to the birds, the creek and the breeze. Enjoy experiencing the interconnectedness of nature and yourself. Delight in being conscious of every step you take; feeling the earth beneath your feet. Join us for an exquisitely guided mindful exploration of hidden gems and secret spots in local parks and preserves near Stanford.

Learn first-hand what the new science of ?awe? and the work of Dacher Keltner?s lab at UC Berkeley is confirming: that opening yourself to beauty and wonder can lead to a greater sense of overall wellbeing and improved health. Research supports the physical (healthy immune system function, nervous system regulation), mental (calms the ruminating mind, and promotes creativity), emotional (promotes positivity) and social benefits of spending time in nature. Plus, it can be good exercise! Bring a water bottle and wear hiking attire appropriate for the weather. Meet at the Wunderlich County Park parking lot at 4040 Woodside Road. Hike will leave promptly at 10am.

Instructor:Danny Goldberg has led guided hiking tours and taught environmental education in California since 1999. Danny combines his passions for nature, health, meditation and the arts to offer inspiring hiking experiences and new insight into the world around us.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 40.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 5, Max: 18)
Class Code: mwm-01b

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Mindfulness Walking Meditation in Nature
Mon Tue Sat 01/16-03/16 10:00 am-12:00 pm
Instructor: Danny Goldberg
Location: Russian Ridge Open Space Preserve (parking area off Alpine Rd./ West of Skyline Blvd.)
BeWell Berry

Listen to the birds, the creek and the breeze. Enjoy experiencing the interconnectedness of nature and yourself. Delight in being conscious of every step you take; feeling the earth beneath your feet. Join us for an exquisitely guided mindful exploration of hidden gems and secret spots in local parks and preserves near Stanford.

Learn first-hand what the new science of ?awe? and the work of Dacher Keltner?s lab at UC Berkeley is confirming: that opening yourself to beauty and wonder can lead to a greater sense of overall wellbeing and improved health. Research supports the physical (healthy immune system function, nervous system regulation), mental (calms the ruminating mind, and promotes creativity), emotional (promotes positivity) and social benefits of spending time in nature. Plus, it can be good exercise! Bring a water bottle and wear hiking attire appropriate for the weather. Meet at the Russian Ridge Open Space Preserve parking lot off Alpine Road located on the northwest corner of the Skyline Boulevard (Highway 35) and Page Mill/Alpine Road (Page Mill becomes Alpine for the last 38 ft before the intersection with Skyline Boulevard).
Hike will leave promptly at 10 AM.

Instructor:Danny Goldberg has led guided hiking tours and taught environmental education in California since 1999. Danny combines his passions for nature, health, meditation and the arts to offer inspiring hiking experiences and new insight into the world around us.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 40.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 5, Max: 18)
Class Code: mwm-01c

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Mindfulness-Based Stress Reduction (MBSR)
Tue 01/16-03/16 7:00 PM-9:30 PM
Instructor: Mark Abramson
Location: Li Ka Shing Learning Center, Rm 130
BeWell Berry

Co-sponsored with the Stanford Center for Integrative Medicine.

It has been known for centuries in the meditative traditions, and now widely accepted in western culture, that the sustained practice of mindfulness meditation can have profoundly healing and transformative effects on one's life. This 9-week class is modeled on the program taught at the U MASS Stress Reduction Clinic and will focus on mindfulness meditation to help you gain a new understanding of how stress affects your life, and how life can be lived more fully. Included in the class fee is the text Full Catastrophe Living, by Jon Kabat-Zinn.

Instructor: Mark Abramson, DDS, the founder and facilitator of Mindfulness-Based Stress Reduction programs at Stanford. He has practiced dentistry in the Bay Area for more than thirty years, specializing in the treatment of chronic pain and temporomandibular disorders.

NOTE: Retreat on Saturday, February 17 from 9a-5p in Li Ka Shing, Room 101/102.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 330.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 30)
Class Code: msm-01

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Mindfulness-Based Stress Reduction (MBSR)
Mon Tue Wed 01/16-03/16 5:00 PM-7:30 PM
Instructor: Patty McLucas
Location: Li Ka Shing Learning Center, Rm 130
BeWell Engagement or Berry

Co-sponsored with the Stanford Center for Integrative Medicine.

It has been known for centuries in the meditative traditions, and now widely accepted in western culture, that the sustained practice of mindfulness meditation can have profoundly healing and transformative effects on one's life. This 9-week class is modeled on the program taught at the U MASS Stress Reduction Clinic and will focus on mindfulness meditation to help you gain a new understanding of how stress affects your life, and how life can be lived more fully. Included in the class fee is the text Full Catastrophe Living, by Jon Kabat-Zinn.

Instructor: Mark Abramson, DDS, the founder and facilitator of Mindfulness-Based Stress Reduction programs at Stanford. He has practiced dentistry in the Bay Area for more than thirty years, specializing in the treatment of chronic pain and temporomandibular disorders.

NOTE: Retreat on Saturday, February 17 from 9a-5p in Li Ka Shing, Room 101/102.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 330.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 30)
Class Code: msm-01

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Personalized Stress Reduction - Patty McLucas
Tue Wed 01/16-03/16
Instructor: Patty McLucas
Location: TBD
BeWell Berry

This 3-session personalized program is designed for people who would like to understand and learn ways to better manage the stress in their lives. Whether stress manifests as anxiety, depression, or physical agitation or illness, mindfulness practice can lead to a reduction in symptoms and an increase in quality of life. With one-on-one support in a comfortable, individualized setting, you will practice mindfulness techniques and learn strategies such as breath awareness, meditation, body scan, and gentle yoga. We will practice awareness of automatic thoughts, reframing, and connecting to the values informing the life you want to live. You will be contacted within 5 days of registration for scheduling.

Instructor: PATTY MCLUCAS, Founder of Mindful Wellness, delivers programs in Stress Reduction, Mindful Eating, Sound Sleep and Mindful Leadership Communication to senior executives and employees. A Wellness Consultant for over 20 years, Patty teaches Mindfulness Meditation for Stanford?s Cancer Supportive Care Program, and Mindfulness Based Stress Reduction (MBSR) for Stanford?s Health Improvement Program. She has taught mindfulness, meditation and stress reduction for organizations including Apple Computer and Google.

Appointments:

Tuesdays 2-3pm (Medical School Office Building)

Wednesdays 11-2pm (Medical School Office Building).

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 275.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 10)
Class Code: psrp-04b

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Personalized Stress Reduction - Sanne Lim
Tue Thu Fri 01/16-03/16
Instructor: Sanne Lim
Location: TBD
BeWell Berry

This 3-session personalized program is designed for people who would like to understand and learn ways to better manage the stress in their lives. Whether stress manifests as anxiety, depression, or physical agitation or illness, mindfulness practice can lead to a reduction in symptoms and an increase in quality of life. With one-on-one support in a comfortable, individualized setting, you will practice mindfulness techniques and learn strategies such as breath awareness, meditation, body scan, and gentle yoga. We will practice awareness of automatic thoughts, reframing, and connecting to the values informing the life you want to live. You will be contacted within 5 days of registration for scheduling.

Instructor: SANNE LIM, Certified Integral Coach. Sanne is a mindfulness and behavior coach for Stanford graduate students at iThrive/HPS and the Stanford GSB. She has also taught positive psychology skills at Bechtel International Center. Having lived for 4 years on campus in the graduate student community, Sanne is especially engaged with the experience of international families, and the stressors that transition and change can bring. Sanne worked for a number of years in project management and as a language specialist at Google and LinkedIn.

Appointments:

Thursdays - 9:00 - 10:00AM & 1:30 - 5:00PM, Main Campus.

Friday - 12:30 - 4:30PM, Main Campus.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 275.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: psrp-04c

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Personalized Stress Reduction - Sarah Meyer-Tapia, MA
Mon Tue Wed 01/08-03/14
Instructor: Sarah Meyer-Tapia
Location: TBD
BeWell Berry

This 3-session personalized program is designed for people who would like to understand and learn ways to better manage the stress in their lives. Whether stress manifests as anxiety, depression, or physical agitation or illness, mindfulness practice can lead to a reduction in symptoms and an increase in quality of life. With one-on-one support in a comfortable, individualized setting, you will practice mindfulness techniques and learn strategies such as breath awareness, meditation, body scan, and gentle yoga. We will practice awareness of automatic thoughts, reframing, and connecting to the values informing the life you want to live. You will be contacted within 5 days of registration for scheduling.

Instructor: SARAH MEYER-TAPIA, MA, Counseling and Health Psychology from Santa Clara University. Sarah is Manager of Operations for BeWell Coaching at Stanford and works as a health coach and instructor of stress-management and mindfulness programs. Sarah is a trained instructor in Mindfulness-Based Stress Reduction and has been working in the field of health and wellness for nearly 15 years.

Appointments:

Monday/Tuesday - 4:00 - 6:00 PM, Main Campus.

Wednesday - 1:00 - 3:00 PM, Main Campus.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 275.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: psrp-04

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Sound Immersion Experience - Gongs & Singing Bowls
Tue Thu 01/16-03/16 5:30 pm-7:00 pm
Instructor: Danny Goldberg
Location: Stanford Graduate Community Center, 750 Escondido Road, Havana Room
BeWell Berry

Guests will lie down in Savasana to experience the sound vibrations of singing bowls, gongs and chimes as they guide us into a deep meditation. The vibrations pass through our bodies, opening blockages and allowing our minds to quiet. A wide range of ancient world traditions from Confucianism to the Pythagoreans? claim that sound can not only ?tune the soul? but affect our cosmological and social worlds as well. The physiological impact of sound on the body, emotions and cognition is apparent. Through the vibrations of these instruments we may experience an inner calm and deep relaxation that enables us to journey within and center.
Please bring a yoga mat/blanket/pillow for your comfort.
Instructor: Danny Goldberg, BFA. An artist and environmental educator, Danny facilitates creative group activities for schools, retreats, hotels, and private groups around the bay area. He offers Sound Immersion Experience at yoga studios, healing centers and events throughout the U.S. For more information, visit DannyGoldberg.org

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 30.00 , STAP/EA Funds: No
Enrollment: Current: 0   (Min: 8, Max: 30)
Class Code: scir-01b

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Sound Immersion Experience - Gongs & Singing Bowls
Mon Tue Thu 01/16-03/16 5:30 pm-7:00 pm
Instructor: Danny Goldberg
Location: Stanford Graduate Community Center, 750 Escondido Road, Havana Room
BeWell Berry

Guests will lie down in Savasana to experience the sound vibrations of singing bowls, gongs and chimes as they guide us into a deep meditation. The vibrations pass through our bodies, opening blockages and allowing our minds to quiet. A wide range of ancient world traditions from Confucianism to the Pythagoreans? claim that sound can not only ?tune the soul? but affect our cosmological and social worlds as well. The physiological impact of sound on the body, emotions and cognition is apparent. Through the vibrations of these instruments we may experience an inner calm and deep relaxation that enables us to journey within and center.
Please bring a yoga mat/blanket/pillow for your comfort.
Instructor: Danny Goldberg, BFA. An artist and environmental educator, Danny facilitates creative group activities for schools, retreats, hotels, and private groups around the bay area. He offers Sound Immersion Experience at yoga studios, healing centers and events throughout the U.S. For more information, visit DannyGoldberg.org

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 30.00 , STAP/EA Funds: No
Enrollment: Current: 0   (Min: 8, Max: 30)
Class Code: scir-01a

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Wisdom Therapy - Relationships
Sat 02/10 9:00 am-5:00 pm
Instructor: Shani Robins PhD
Location: Li Ka Shing Learning Center, Rm 209
BeWell Engagement or Berry
Class Past

Love is beautiful, wonderful, and challenging! It takes many skills to love well and be happy. Without those skills, we can make lots of painful mistakes. Gaining wisdom skills sooner rather than later can significantly enhance relationships and wellbeing and prevent a lot of suffering. In this 1-day course we will identify and practice the wisdom skills that have scientifically been found to enhance love, relationships, and wellbeing. Skills such as mindfulness, emotional intelligence, empathy, compassion, gratitude, ego transcendence, and openness to experience have been empirically established as critical to having positive relationships. Other skills such as forgiveness and humor will also be discussed and applied. Materials will be provided, practical experiences will be discussed, and multi-media visuals, short films, and jokes will make the
course fun and enjoyable.

Instructor: Shani Robins, PhD. Shani is a licensed Psychologist, a National Institute of Mental Health Fellow, has pioneered the field of Wisdom Therapy? in 1998, and is the founder and president of the Wisdom Therapy Institute www.wisdomtherapy.com

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 225.00 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 30)
Class Code: wtr-01