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Breathing, Meditation, Yoga & More / How do I get out of my head?

Mindfulness Meditation & Yoga Tools to help during COVID-19

References

Many of the tools/activities in this guide are from what I have learned and practiced in yoga and meditation with inspiring teachers.  Included are some references that I reviewed for inspiration, however, please do not consider this a complete list.  Instead, consider this a jumping off point because there is a wealth of resources and courses (many low cost and/or free during the Pandemic) available.

 

If you want to read one book that details different types of meditation grounded in research,  Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body is the book for you.  It includes different types of meditation with research studies explained in layman terms.  A must read!

Meditation

Yoga

Breathwork (Pranayama)

Journal Prompts

Sound Meditation

Below are some of the sources I reviewed.  They are a good starting point.  In the Word document those with an * are listed below.

 

 

If you want to read one book that details different types of meditation grounded in research,  Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body is the book for you.  It includes different types of meditation with research studies explained in layman terms.  A must read!

 

 

Balasubramaniam, M., Telles, S., & Doraiswamy, P. M. (2013). Yoga on our minds: A

systematic review of yoga for neuropsychiatric disorders. Frontiers in Psychiatry, 3, 16. 10.3389/fpsyt.2012.00117

Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208-220. 10.1016/j.bbr.2018.08.023

Champion, L., Economides, M., & Chandler, C. (2018). The efficacy of a brief app-based mindfulness

intervention on psychosocial outcomes in healthy adults: A pilot randomised controlled trial. PLoS ONE, 13(12), 20. 10.1371/journal.pone.0209482

de Manincor, M., Bensoussan, A., Smith, C. A., Barr, K., Schweickle, M., Donoghoe, L., . . . Fahey, P.  

(2016). Individualized yoga for reducing depression and anxiety, and improving wellbeing: A randomized controlled trial. Depression and Anxiety, 33(9), 816-828. 10.1002/da.22502

Donald, J. N., Atkins, P. W. B., Parker, P. D., Christie, A. M., & Ryan, R. M. (2016). Daily stress and

the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses. Journal of Research in Personality, 65, 30-37. 10.1016/j.jrp.2016.09.002

Fredrickson, B. L., Boulton, A. J., Firestine, A. M., Van Cappellen, P., Algoe, S. B., Brantley,

M. M., . . . Salzberg, S. (2017). Positive emotion correlates of meditation practice: A comparison.

Mindfulness, 8, 1623–1633. 10.1007/s12671-017-0735-9

Gallant, S. N. (2016). Mindfulness meditation practice and executive functioning: Breaking down the  

benefit. Consciousness and Cognition: An International Journal, 40, 116-130. 10.1016/j.concog.2016.01.005

Lebuda, I., Zabelina, D. L., & Karwowski, M. (2016). Mind full of ideas: A meta-analysis of the mindfulness–creativity link. Personality and Individual Differences, 93, 22-26. 10.1016/j.paid.2015.09.040

Lyubomirsky, S. (2007). The how of happiness: A practical guide for getting the life you want.

        Piatkus.

Pascoe, M. C., & Bauer, I. E. (2015). A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68, 270-282. 10.1016/j.jpsychires.2015.07.013

Philo, C., Cadman, L., & Lea, J. (2015). New energy geographies: A case study of yoga, meditation and healthfulness. Journal of Medical Humanities, 36(1), 35-46. 10.1007/s10912-014-9315-3

Quach, D., Mano, K. E. J., & Alexander, K. (2016). A randomized controlled trial examining the effect

of mindfulness meditation on working memory capacity in adolescents. Journal of Adolescent Health, 58(5), 489-496. 10.1016/j.jadohealth.2015.09.024

Riley, K. E., & Park, C. L. (2015). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health Psychology Review, 9(3), 379-396. 10.1080/17437199.2014.981778

Singer, M. A. (2007). The untethered soul. New Harbinger Publications.

Smalley, S. L. & Watson, D. (2010). Fully present: The science, art, and practice of mindfulness. De

Capo Press.

Tang, Y., & Leve, L. D. (2016). A translational neuroscience perspective on mindfulness meditation

as a prevention strategy. Translational Behavioral Medicine, 6(1), 63-72. 10.1007/s13142-015-0360-x

Telles, S., Singh, N., & Balkrishna, A. (2011). Heart rate variability changes during high frequency yoga breathing and breath awareness. BioPsychoSocial Medicine5(1), 4–10. 10.1186/1751-0759-5-4

Von Matérn, M. (2015). Feel good every day: Let your thoughts change your life. Mikael Von Matérn.

Winston, D. (2019). The little book of being: Practices and guidance for uncovering your

            natural awareness. Sounds True.