CAPS Center Resources

Breathing Techniques (pdf)

Guided meditation has shown to be a useful tool in reducing stress and anxiety, and improving resilience and well-being. All types of guided meditations can be found on YouTube, Spotify, Apple Music, and other social media platforms. They can also be found on some included apps and websites (see Apps & Other resources sections). If you enjoy a certain type of meditation or would prefer a shorter or longer duration of meditation, numerous videos and podcasts provide free ready-to-use guided meditations.  

Body Scan 

• About:  The body scan meditation can be completed in either a seated or lying position. The purpose of this meditation is to release physical tension and stress and connect and relax the mind and body.
  • ​​​References: https://www.verywellmind.com/body-scan-meditation-why-and-how-3144782 
• Video links
  • 5-Minute Body Scan Meditation 
  • 10-Minute Body Scan Meditation  

 

Raisin Meditation 

• About: For this meditation, you will need one or two raisins or another small piece of fruit. The purpose of the raisin meditation is to bring awareness to all of your senses, increase present-moment awareness, and better your relationship with food. 
  • References: https://mindfulnessbox.com/raisin-mindfulness-exercise/ 
• Videos 
  • 5-Minute Raisin Meditation 

 

Sitting Meditation 

• About: The sitting meditation can be done in many different seated positions. Please see the reference included to see all seating position options. The seated position is known to be the best position for mindfulness meditation as it is where the body can be most alert and relax simultaneously; however, this may not be the case for everyone. Any basic guided meditation can be used for the sitting meditation. 
  • References: https://dharmadrumretreat.org/teaching/sitting-meditation/ 
• Videos: 
  • 5-Minute Guided Meditation
  • 10-Minute Guided Meditation  

 

Loving-Kindness Meditation 

• Purpose: The loving-kindness meditation is unique in that its main focus is to cultivate positivity and to show love to oneself and others. This meditation is shown to improve mental health and resilience while reducing self-criticism. 
  • References: https://positivepsychology.com/loving-kindness-meditation/#what-is-loving-kindness-meditation 
• Videos 
  • 5-Minute Loving-Kindness Meditation
  • 10-Minute Loving-Kindness Meditation 

 

Guided Visualization 

• About: The guided visualization meditation uses guided imagery to promote relaxation and focus. Guided visualizations are shown to improve self-efficacy, motivation levels, and stress levels. 
  • References: https://www.sciencedirect.com/science/article/pii/S0260691722003549 ///// https://positivepsychology.com/visualization-meditation/ 
• Videos 
  • 10-Minute Guided Visualization  

 

Walking Meditation 

• Purpose: The purpose of the walking meditation is to bring your full attention and awareness to the present moment when completing an activity like walking. This meditation is shown to have positive effects on mood, memory, emotional regulation, and mental health. 
  • References: https://www.verywellmind.com/walking-meditation-8597698 
• Video
  • 10-Minute Walking Meditation 

 

References: 

https://link.springer.com/article/10.1007/s12671-018-0965-5 

https://journals.healio.com/doi/abs/10.3928/00485713-20131206-06 

https://www.ingentaconnect.com/content/prin/csj/2017/00000051/00000001/art00011 

 

Yoga 

• 20-Minute Beginner Yoga Flow 

Tai Chi

• 20-Minute Beginner Tai-Chi Flow 

Quigong 

• Effective Qigong Exercises for Beginners  

Stretching 

• 5-Minute Daily Stretch

 

Mindful Movement (pdf)

These podcasts can be found on various platforms including YouTube, Spotify, Apple Music, and the podcast’s official website. 

1. The Psychology of Your 20’s
   1. Host: Jemma Sbeg
   2. This podcast brings evidence and science into everything you need to know to get through your 20s successfully. 
   3. https://www.psychologyofyour20s.com/ 
2. The Happiness Lab 
   1. Host: Dr. Laurie Santos
   2. This podcast explores the term happiness as well as current research that will help shape the way you view happiness. 
   3. https://www.drlauriesantos.com/happiness-lab-with-dr-laurie-santos-podcast 
3. 10% Happier
   1. Host: Dan Harris 
   2. This podcast host brings on a variety of specialized and experienced guests to discover self-help and how to live a happier life each day. 
   3. https://www.meditatehappier.com/podcast 
4. Good Life Project
   1. Host: Jonathan Fields/Acast
   2. Every week, the host dives into raw, inspiring, and deeply personal discussions on what it means to live with purpose and connection.
   3. https://www.goodlifeproject.com/podcast/ 
5. The Minimalists 
   1. Host: Joshua Fields Millburn, T.K. Coleman, and Ryan Nicodemus
   2. The Minimalists Podcast explores how to live a meaningful life with less, featuring honest conversations about decluttering, simplicity, and intentional living.
   3. https://www.theminimalists.com/podcast/ 
6. Feel Better, Live More
   1. Dr. Rangan Chatterjee
   2. This podcast shares practical, evidence-based advice and inspiring conversations to help listeners take control of their health and live happier, more fulfilling lives.
   3. https://drchatterjee.com/podcast-episodes/ 
7. Radio Headspace 
   1. Headspace Studios 
   2. This podcast offers short, daily reflections on mindfulness, self-awareness, and personal growth to help listeners cultivate a calmer, more intentional life.
   3. https://www.headspace.com/ 

Stress Management Techniques (pdf)

Journal Prompts (pdf)

Here's a list of apps related to wellness and mental health, personally recommended by the staff at the CAPS Center:

• My Mood Tracker
  • Knowledge is power. Once you become more aware of what you're feeling when, you can begin figuring out links between life events and cycles and your moods, which in turn will help you manage (and work around) your moods.
• Happify
  • A brain-training app based on research showing that some types of activity can help you combat negativity, anxiety and stress while fostering positive traits like gratitude and empathy.
• Personal Zen
  • Developed with a professor of psychology and neurosciences, a series of games based on clinical findings about methods for reducing anxiety levels.
• Stress Doctor
  • A cycle of stress-busting deep breathing exercises combined with a heart rate monitor so you can see the effects on your body in real time.
• The Mindfulness App
  • With a wide variety of options to suit all levels and types of meditators, The Mindfulness App is the perfect tool for anyone looking to improve mental health and overall well-being.
• Headspace
  • "A gym membership for the mind," Headspace provides a series of guided meditation sessions and mindfulness training. A free trial is available with additional sessions available by subscription.
• Insight Timer
  • The largest free library of guided meditations, with more than 15,000 titles.
• Go In - Calm Down & Sleep
  • Guided meditations to help calm anxiety, fall asleep, and manage pain are available, varying in time from 3 to 30 minutes, and with optional background music.
• Relax Melodies
  • Select single or combinations of calming sounds to play for relaxation or sleep.
• Breathe2Relax
  • A portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill of diaphragmatic breathing.
• TickTick: To-Do List & Calendar
  • TickTick is a powerful to-do & task management app with seamless cloud synchronization across all of your devices.  Whether scheduling an agenda, making memos, or developing a new habit, TickTick will help you get stuff done and keep life on track!
• Remember The Milk
  • Remember The Milk is the to-do app for busy people.  Get to-dos out of your head, and let the app remember for you, along with reminders via email, text, IM, Twitter, or mobile notifications, and integrates with Gmail, Google Calendar, Twitter, and Evernote.

*Book recommendations are based on the SAMHSA 8 Dimensions of Wellness*

• Emotional 
  • Real-Self Care by Pooka Lakshmin
  • Don’t Believe Everything You Think: Why Your Thinking Is the Beginning & End of Your Suffering by Joseph Nguyen
  • The Mountain is You: Transforming Self-Sabotage Into Self-Mastery by Brianna Wiest
• Financial 
  • Secrets of a Millionaire Mind: Mastering the Inner Game of Wealth by T. Harv Eker
  • The Psychology of Money: Timeless Lessons on Wealth, Greed, and Happiness by Morgan Housel 
• Social 
  • Attached: The New Science of Adult Attachment and How It Can Help You Find--and Keep--Love by Amir Levine & Rachel Heller 
  • Super Communicator: How to Unlock the Secret Language of Connection by Charles Duhigg
• Spiritual 
  • The Happiness of Pursuit: Finding the Quest That Will Bring Purpose to Your Life by Chris Guillebeau
• Occupational 
  • Atomic Habits by James Clear
  • The Good Enough Job: What We Gain When We Don’t Put Work First by Simone Stolzoff
• Physical 
  • Nutrition 
    • Food, We Need to Talk: The Science-Based, Humor-Laced Last Word on Eating, Diet, and Making Peace with Your Body by Juna Gjata and Edward M. Phillip, M.D.
  • Physical health
    • Move: How the New Science of Body Movement Can Set Your Mind Free by Caroline Williams
  • Sleep
    • Why We Sleep by Matthew Walker, PhD 
• Intellectual 
  • Breathe: The New Science of a Lost Art by James Nestor
• Environmental 
  • The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams