Mindfulness Programs

Practicing Mindfulness for a Healthy Mind, Body, & Spirit

Our mindfulness programs are led by Trinh Mai, LCSW. Trinh is a licensed clinical social worker (LCSW) and a mindfulness educator for the Osher Center for Integrative Health at University of Utah and the Resiliency Center. She is a MBSR (mindful-based stress reduction) teacher and has received training in other evidence-based mindfulness therapies like MORE (mindfulness-oriented recovery enhancement) and Yoga nidra (yogic sleep or entering a state of consciousness between waking and sleeping).

Trinh conducts classes and presentations on mindfulness and wellbeing for university faculty, staff, patients and community partners. Prior to this position, Trinh served as faculty in the College of Social Work at the University of Utah for 13 years.

What Is Mindfulness?

Mindfulness is living with awareness and intention. This practice allows us to savor the good, bounce back from stress, and show up for what matters. The Resiliency Center offers a variety of ways to access this inner resource for living and working well.

Mindfulness-Based Therapy Programs

Mindfulness and Compassion: Caring for Ourselves and Others

Rest, reflect, and reconnect with ourselves and others. We will engage in practices that support our bodies in their natural capacity to restore balance, and cultivate clear minds and compassionate hearts. These qualities are needed to sustain and grow during challenging times.

WellnessNow and WellU Credit-Approved
Open to all University of Utah employees
4-hour workshop via Zoom

Mindfulness in Medicine

Enhancing Quality of Care, Quality of Caring, and Resilience. Mindful Practice® programs were created by the University of Rochester Medical School to help advance the quality of health care, improve provider relationships with patients and colleagues, and enhance self-awareness, wellness, and resilience of health professionals.

Participants have shown improvements in burnout scores, presence, attentiveness, and curiosity, which allow for greater awareness and insight into their work. Narrative medicine, appreciative inquiry, and mindfulness are the three approaches used to acquire the skills that transform participants' overall clinical approach.

CME (continuing medical education) and social work CEUs (continuing education units) are offered for this class.

WellnessNow and WellU Credit-Approved
Open to University of Utah Health providers
This program is offered as a day retreat or as a four-week series (currently virtual).

Everyday Mindfulness

Participants will practice accessing their own innate capacity for mindful awareness and self-compassion. These practices will support living life with more health, happiness, and wisdom. This course incorporates principles and practices of Mindfulness-Based Stress Reduction, Mindful Self-Compassion, and Positive Psychology.

Through mindful practices, we will reconnect with ourselves and our lives. This four-week course serves as an introduction or a refresher to the full eight-week MBSR (Mindfulness-Based Stress Reduction) course, which covers:

primary MBSR lessons,
shorter meditations, and
how to integrate these practices into daily life.

Social work CEUs (continuing education units) are offered.

WellnessNow and WellU Credit-Approved
Open to University of Utah employees and the general public
U of U employees, please email resiliencycenter@hsc.utah.edu for the employee discount code.

Mindfulness-Based Stress Reduction

MBSR is an intensive training in developing mindful awareness and accessing our innate capacity for health, healing, and growth. Guided instruction in various practices is provided, including:

sitting and walking meditation,
body scan,
gentle yoga,
and mindful communication.

CME (continuing medical education) and social work CEUs (continuing education units) are offered for this class.

Interested in U of U Group Workshops & Presentations for Resiliency?

Fill Out the Resiliency Center Request Form

Mindfulness Exercises

S-T-O-P Practice

The S-T-O-P exercise takes anywhere from 15 seconds to five minutes of your day to do. Find a comfortable place to sit or stand. Perform the following steps:

Stop or pause to take a breath.
Take a breath
Observe your body, thoughts, emotions, and physical sensations.
Proceed with more awareness.

R-A-I-N Practice

R — Recognize what is going on.
A — Allow the experience to be there just as it is.
I — Investigate with interest and care.
N — Nurture with self-compassion.

Three Breaths

Pay attention to the physical sensations of three breaths five to10 times a day. Set up several alerts on your phone, watch, or other device to prompt you to practice this technique. You can even use apps like Mindfulness Bell.

Sanitizer (Avagard) Pause

Set up reminders to take a break. All you’ll need is your hand sanitizer for this exercise. Plant your feet on the ground and pay attention to the sensations of rubbing sanitizer on your hands for five to 10 seconds.

Letting Compliments Land

When you receive a compliment, pause and say, “Thank you. I’m going to pause and really let that land.” Then place your hand on your heart and pause. Breathe slowly in and out then repeat saying, “Thank you.”

Mindful Eating

This exercise encourages you to be aware of the positive and nurturing opportunities that food selection and preparation can give you. As you eat, revel in the experience of the food using all your senses such as taste, smell, and touch. Pay attention to any physical queues of hunger or satiety to guide your decision to grab food or stop eating.

Other Mindfulness Activities

A bell and three breaths —Begin work meetings with a meditation bell or just play a sound from your phone. There are many bell apps available.
Gratitude journal —Keep a list of things for which you are grateful.
Three good things —Most effective before bedtime and if done daily for 2 weeks.
Take in the good — List 1 or 2 positive things during each day at work. Contemplate and try to recall the positive at the end of the day or on your way home.
Take in moments of awe — Whether it’s a starry night, a sunset, or listening to your favorite song, take a moment to bask in the awe or amazement of the experience.
Guided meditation recordings