We are very excited to announce the launch of our new Internet Mindfulness Meditation Intervention (IMMI) course! This is a research-based, six-module, self-paced, online program for anyone who wants to learn about mindfulness meditation. Though this form of meditation originates in Eastern spiritual practices, such as Buddhism, in modern Western cultures mindfulness is usually defined as paying attention in a particular way: on purpose, in the present moment, and non-judgmentally (Jon Kabat-Zinn). IMMI explores this basic definition on many different levels and is designed to support anyone who would like to learn how to reduce stress and increase their quality of life with mindfulness.
IMMI was originally created at Oregon and Health Sciences University (OHSU) by IONS Director of Research, Helané Wahbeh, and her OHSU colleagues. Dr. Wahbeh’s research studies on IMMI have shown that the training program can help improve mood, anxiety, pain, and sleep quality. This new IONS IMMI is the same training that was used in those studies. Studies have shown that mindfulness meditation has positive effects in many populations, including children, adults and those with chronic health or mental health diagnoses.
The modules include video presentations (with transcripts), mindfulness exercises, reflection questions, instructions for meditation home practice, and weekly downloadable handouts. This online course format is well suited for participants who enjoy learning at their own pace and in their own space rather than in group settings, or when meeting in person is challenging. It is designed for people who are curious about learning meditation and/or mindfulness specifically. Each of the six IMMI modules takes about 45-60 minutes to complete.
Through the IMMI training program you will learn concepts, skills, and tools such as:
- Using the breath to bring attention to the present moment
- Body scans to connect with one’s physical presence and sensations
- Using mindfulness in day-to-day activities
- Being with difficult emotions
- Relating to thoughts in new ways
For a brief experience of the practices and tools covered in the IMMI course, try out this 30-minute mindfulness Body Scan meditation below: