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The Best of the Best in Health & Well Being for 2023

December 13th, 2022

As we head into 2023, we have an opportunity to explore well-being tools and resources that can help us pursue activities, choices, and lifestyles that can get us closer to the most vibrant version of ourselves. Our team compiled some fun resources for the third year in a row to help you explore your version of well-being. The Best of the ...

Ten Steps for Awareness of Breathing Practice

September 20th, 2022

A person typically takes around 22,000 breaths per day. So, bringing your attention to this occurrence for a few minutes daily can provide many health benefits. Furthermore, pausing for a short breathing break is a great way to enjoy a quick refresher during a hectic day. Conscious breathing or ‘breath awareness’ means paying attention to your breath instead of trying to ...

Reflect on Three Good Things

October 11th, 2021

The “Three Good Things” exercise is a powerful positive psychology technique. From a biological perspective, our brains are hardwired to reflect, notice, and remember the negative as a survival mechanism and a way to avoid that which causes physical and emotional discomfort. This tendency to focus on the negative can feed depression and burnout. Taking time to reflect upon three ...

Well-Being Guidelines During a Crisis

July 20th, 2021

By Duke Integrative Medicine Psychotherapy Team We can easily let go of our healthy routines and boundaries when dealing with crises. During a crisis, we may let go of important practices that cultivate the four pillars of a stable mood: nutrition, connection, movement, and rest. During highly stressful times, it's important to do what we can to maintain and bolster ...

Elevate Your Mind-Body Connection With Guided Imagery

May 28th, 2021

By Duke Integrative Medicine Programs Team Guided imagery, or visualization, encompasses several techniques meant to explore our beliefs and attitudes about ourselves and the world around us by tapping into our subconscious mind. This exploration is intended to impact our physical and mental well-being, bringing about positive changes such as relaxation, better focus, and improved performance. Guided imagery has many uses ...

How to Practice Mindful Walking

May 13th, 2021

By the Duke Health & Well-Being Programs Team Mindfulness is an ability that can be practiced at any point in our day, either in stillness or in movement. Sitting still to meditate can be challenging for many of us, especially with long days of commuting and sitting at work. Though generally performed with the primary purpose of getting from one ...

The Power of Progressive Muscle Relaxation

April 29th, 2021

By the Duke Integrative Medicine Programs Team As we go about the activities of our day, it is often the case that we may not notice the tension in our muscles and the feelings in our bodies. With increased awareness, we can both notice and choose to relax those muscles that tend to hold habitual tension and stress.

Strategies for Strengthening Our Willpower Muscles

January 8th, 2021

By: Jocelyn Weiss. When we fail to reach our goals, a lack of willpower often takes the blame. There are many definitions of willpower. At its simplest, willpower involves the ability to put off what we want at the moment for the sake of what we want in the future. In recent years, however, psychologists and researchers have doubted the role ...

Mindful Holidays During a Pandemic

December 23rd, 2020

By: Riitta H Rutanen Whaley, Mindfulness Instructor, Yoga Teacher The current global COVID-19 pandemic has led to a holiday season, unlike anything most of us have experienced before. We may be grieving the death of a loved one, have been sick or limited in our movement, seen our children miss their friends and school, or lost some or all of ...

Two Mindful Ways to Cope during the Pandemic

May 28th, 2020

By: Riitta H Rutanen Whaley, Mindfulness Instructor, Duke Integrative Medicine Author: Pausing Mindfully The deepest lessons in life, as well as the greatest opportunities for change, often arrive during difficult circumstances. Up until now, we as a species have for the most part managed to avoid sensing the deep undercurrent of worry, fear, fragility, and the need for self-love and ...

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