CPR for the Mind
"Finally, an effective, practical, evidence-based strategy for stress."

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”— Viktor E. Frankl,  neurologist, psychiatrist, and Holocaust survivor

Do you experience fear, anxiety, rumination, and reactivity in your life?  Unchecked, these lead people to be more susceptible to chronic anxiety, depression, dementia, low immune system (decreased immunity), high blood pressure, obesity, diabetes, injured relationships, impaired coping skills, and other harmful coping mechanisms and health responses. We can see this playing out in our own lives and the lives of those around us.

There are many ways to help cope with this, but a relatively unexplored way is known as mindfulness.  It gets a lot of press, but most people have not explored it in-depth and are not familiar with the evidence, even though we have plenty of research to prove its benefits.

  •  The research shows the myriad of benefits this practice can help you attain:  

    • Improvement in depression, stress, anxiety

    • Lessened intensity of pain

    • Enhanced attention

    • Improved memory

    • Enhanced problems solving

    • Better decision making

    • More connectedness with others

    • Enhanced learning

    • Better coping with short- and long-term stressors

    • Improved inflammatory markers in blood 

    • Literal structural changes in the brain including enlarged hippocampal grey matter, thickening of the prefrontal cortex, shrinking of the amygdala.

  • This program is perfect for you if:

    • You've ever struggled with the issues above

    • You've wished to handle difficult situations with more ease and clarity

    • You've wanted better relationships

    • You want to become more insightful

    • You’re curious about mindfulness and want to commit to developing a practice

    • You’ve tried meditation or mindfulness before, and it didn’t work out

    • You want to know the nuts and bolts behind the practice and approach it in a science-based way

    • You experience anxiety, stress, or trouble sleeping

    • You want to live more mindfully and feel more alive and present

    • You want to build self-confidence

You might be asking: If this is so powerful and well researched, why isn't everyone already doing it?

  • It takes more than downloading an app to get the benefits. It takes understanding what's happening and that's what CPR for the Mind was designed to do.​

  • This course will provide you a way to pursue the benefits we've talked about.  It'll accomplish that with:

    • In-depth explorations of one element of mindfulness per session

    • Information integrated with practical skills

    • Practices that you can apply within your regular routine

    • Understanding the foundation of psychological mechanics that mindfulness rests upon

    • A detailed handbook with worksheets and homework​

Click below to sign up now.  You have two options:  The self-paced course, or the workshop course.  

  • The self-paced course leads you through eight in-depth videos discussing some of the fundamentals of mindfulness with Drs. Doshi and Hourmouzis. You will be able to utilize the course workbook, which contains more details, explanations, and exercises to practice daily. It also has a logbook for you to track, and encourage, consistency. 

  • The workshop course has all of this, plus a workshop (over video conference) to discuss each of the eight topics in further depth through conversation, examples, and group exercises.  This occurs over 16 weeks. The course consists of asynchronous learning that alternates with in-person video workshops. Additionally, we'll all be able to discuss and clarify concepts through a group forum.

  • If you choose the self-paced and want to then take the workshop course – no worries, you’ll just pay the difference.

These are powerful concepts and techniques that can lead to complications for some.  People who have serious mental health conditions should only try these practices through either their psychologist or psychiatrist; since we cannot provide that, we recommend people with such conditions not sign up for either of these courses.

Is there any evidence for this?

At CPR, we only recommend strategies with good evidence.  There is a great deal of research on mindfulness; more than 3,000 peer-reviewed studies. 

What Does Mindfulness Meditation Do to Your Brain?

Alterations in Brain Structure and Amplitude of Low-frequency after 8 weeks of Mindfulness Meditation Training in Meditation-Naïve Subjects

What are the benefits of mindfulness?.

Mindfulness-Based Interventions for Anxiety and Depression

These are powerful concepts and techniques that can lead to complications for some.  People who have serious mental health conditions should only try these practices through either their psychologist or psychiatrist; since we cannot provide that, we recommend people with such conditions not sign up for either of these courses.

What are people saying?

"I noticed over the last few years I was out of sorts with the way I used to be.  My energy was lower. I was anxious, more fearful, and found myself ruminating over the loss of a younger brother.  

 

Even being a former competitive marathoner,  I knew I couldn't exercise my way out of my struggles.  I could write but eventually, the words went nowhere.  I had sisters to commiserate with and a kind husband to talk to but I'd end up right back where I started.   Sleep wasn't good either. Often I'd wake up at 3 am and stay up.  Thinking.  Thinking.

 

I needed inner calm, desperately.  When I found CPR Health Clinic, they laid everything out so well, making their program seamless with easy-to-follow instructions.   Every two weeks we met over a video chat but before we did, I listened to both [Drs.] Sagar and Zak talk about one of the (lessons) practices for mindfulness.  It was as if they were just chatting over a cup of coffee and I was right there listening in. They made it light and fun and both eye and mind-opening.

 

Our meetings were small.  I liked that.  I loved that we discussed what our observations had been for the prior two weeks with no judgment.  I loved that we laughed but also came back to the topic at hand.  I also like that both Sagar and Nina [CPR physicians] explained that while they were leading the group, they were also learning for themselves.  We were all practicing how to be more present, more mindful, and happy. 

 

I have finished the course now and find that I have 'tools" to use when my mind begins racing or if I wake up in the middle of the night.  I  practice meditation daily, even when I am not in the mood. I'm trying to be disciplined. Once I start meditating, I am so relaxed and peaceful.  I  sleep well most every night too, getting 8 to 9 hours and my IWatch shows that my resting pulse at night has dropped from the 60s when I started the program into the high 40s.  

 

I'm so grateful to have found CPRHealthClinic.  I had nothing to lose when I dove in and so much to gain." - P.K.

"Mindfulness isn't difficult; we just need to remember to do it." -- Sharon Salzberg, author and meditation teacher

“It has helped me see and understand my helpful and unhelpful habitual ways of thinking and behaving, which in turn has helped me respond differently, more kindly and compassionately to myself, others and life’s challenges.” ― Karen Liebenguth, coach, mindfulness trainer

“When we commit ourselves to paying attention in an open way, without falling prey to our own likes and dislikes, opinions and prejudices, projections and expectations, new possibilities open up and we have a chance to free ourselves from the straitjacket of unconsciousness.” ― Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction

How do I start?

For the Self-Paced Course: Click the button below to sign up. Scroll down until you see the option to select.  Once you sign up, you will be given instructions to get access to the Members Only section of our website which will grant you access to the videos and the resources that accompany them.  Make sure you scroll all the way down to fill out all the fields.

 

For the Workshop Course: If you would like to do the workshop course, press that button.  Then scroll down and pick that option. We'll ask for some health information to make sure that the course is more benefit than risk for you.  After you've been accepted, we’ll send you the details to join.  Make sure you scroll all the way down to fill out all the fields.

 

Here are the dates for the upcoming Workshop course: July 17 - Nov 6 2021

July 17 starts with an asynchronous session (asynchronous means that each participant does this when they decide)

In-person (online) workshops:

July 24, Aug 7, 21, Sept 4, 18, Oct 2, 16, 30

FAQ

  • How much time do I need to complete the daily exercises? What will that look like?

    • This training requires about 15–30 minutes a day.  It's a mix of formal meditation, but also informal practices that can be used in routine situations (like washing dishes).

  • "I’ve tried mindfulness before and I’m not very good at it. How do I know that this program will be different?"

    • Mindfulness is about realizing that you can start over again and again.  Even if you don't think you're making "progress," you'll find that consistent practice and effort pays dividends. 

    • We'll help you troubleshoot whatever obstacles you're facing

  • What's the structure of this course?​

    • The week prior to us all meeting together, we'd like you to watch the corresponding video.  For example, watch video 1 on July 17.  Then, use the workbook to complete the described exercises before our meeting session.  During this session, we won't play the video, we'll be having a conversation and learning from each other. Also, we'll do a group meditation.  After this session, return to the workbook and do the same exercises for the rest of the week. This means that we will be doing the prescribed exercises for 2 weeks at a time, with an "in-person" session in the middle.  When that week is over, it'll be time to watch the new video, eg Video 2

  • Why did you structure it like this?​

    • By watching the video before the session, we can maximize the time we have together to discuss and learn.

    • The most important part of understanding these concepts is experience and practice. We want you to have plenty of both.

    • We would like everyone to come to the group discussion having enough experience to contribute their thoughts.

    • Typically, the group experience can make a helpful impact on regular practice and how we are thinking about the particular topic.  We think it'll make a bigger impact if we've already had some time to think about the subject matter and do some practice.

    • All of this is a long-winded way of saying, 'what we practice grows stronger.' :-)

  • Will I need any special equipment or clothing?

    • You will need to download GoToMeeting and have a device with a camera

    • You'll also need someplace comfortable to sit and comfortable clothing.

  • Who is teaching this course?​

    • There will be two people facilitating the course.  ​

      • Sagar Doshi, MD​ (see the About page for more information on Sagar)

        • " I've worked in some of the busiest emergency departments in the state, been deployed, and have two young kids.  Stress is real; but, it's also made up.  It takes training to get to a place to understand that and use it to perform better and connect with others better.  Mindfulness has made me a better husband, father, and physician.  I love helping people use the mechanisms we discuss in this class to improve their own lives. "

      • ​Nina Hourmouzis, MD

        • Nina is a board-certified internal medicine physician who has been practicing and teaching mindfulness to her patients for many years. ​

      • Zak Hourmouzis, MD  (see the About page for more information on Zak)​​​​​

Self-Paced Course

$99

  • Eight videos with narration by Dr. Sagar Doshi and Dr. Zak Hourmouzis

  • Focus on different topics of mindfulness with a summary

  • Access to a workbook for you to work through

Workshop Course

$299

  • Everything in the Self-Study, PLUS:

  • 16 week course

  • Eight live sessions led by our physicians (groups are kept small)

  • Use of a member forum for discussion

  • Extra flexibility by alternating asynchronous learning with live workshops.

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