Mindfulness
We all benefit from moments when we are fully aware, in the present moment, with kindness and without judgement. Here are a few resources that might help...
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what-is-mindfulness.docdeep-breathing-worksheet.pdfMindfulness Meditation for Beginners.pdfThought or Reflection in Meditation.pdf
Mindfulness Countdown.pdfSTOP LISTEN BREATHE.docxGetting Started with Mindful Movement.pdf
Freedom in the Moment.docx
relaxation-techniques.docMind Like the Sky.pdfmindfulness-exercises.pdfgratitude-journal.docMindful breathing for tweens and teens.docx
This is a Navajo Healing Song with visuals: around 3 minutes of peace:
Meditation for Grounding.pdfA 6-minute Practice to Softly Focus our Awareness.pdfFor the recorded guided meditation:
For the document: https://drive.google.com/file/d/1CThVo5J4pIaqrwlExwh4z1jnhZnRA-9k/view?usp=sharing
Mind-Body connection - How Emotions Affect Health.pdfIMEK-12-ARTICLE-IN-JOURNAL-MINDFULNESS-ONLINE-VERSION-1.pdfleaves-on-a-stream-worksheet.docxMeditation to build Awareness.pdfhow-to-practice-mindfulness-meditation (1).pdf
Awareness Training meditation:
https://drive.google.com/file/d/1NRe1dHFjS6e34OETIrTBkJVWFug8fLgH/view?usp=sharing
A Loving Kindness Meditation.docxWalking Meditation on Uncertainty.pdfThings to think about while sheltering at home or during any challenging time...
PutYourPandemicStressHere_FINAL.pdf
symptoms-of-stress.docrecognizing-stress.docstress-management.doctriggers.docdecatastrophizing.doc
Quarantine Wellness Tips(1).docxComing Back to the Positive.pdfChanging Your Relationships to Change.docxSelf-Care-Tool-for-Pediatrics.pdf
Not all habits are bad! Here's an idea to help foster a healthy habit...
Make Health a Habit
Meditating is a useful step toward better health—it's just not the only one. Wherever you are in your wellness journey, here are a few practical, adaptable ideas from Dr. Mark Bertin.
Be Adventurous
Try a new fruit or vegetable each week. This can mean just eating it on its own or adding it to a recipe. Or, mix things up with a new recipe featuring produce that you already like.
Get on Your Feet
If you sit for most of the day, incorporate some standing. Options include using a standing desk, taking a stroll at lunch, or adding a few 2-minute breaks to stretch your limbs and clear your head.
Tune In
Whether sitting or standing, set a time to check your posture every hour. Take note of waht your "weak spots" might be—do your shoulders cave in? Do you lean more on one leg? Be aware of tiny shifts you can make to realign your spine.
Connect
Catch up with a friend you haven't seen lately. Close relationships are powerful predictors of health.
Hydrate
To build a hydration habit, connect drinking water with another activity. For example, after every bathroom break, fill a glass or top off your water bottle.
Get Moving
Did you do 10 minutes of exercise today? Five minutes? Any exercise boosts well-being, so no matter how long your session, give yourself credit for it.
Strong emotions may be difficult to bear. Fighting them increases that difficulty. Developing a sense of acceptance of all emotions goes a long way in helping manage them.
Embracing Emotions
www.mindful.org/a-7-minute-guided-meditation-to-embrace-fear/?mc_cid=fce047411c&mc_eid=323d6eaadd
Embracing Emotions
You can begin this mindfulness of emotions practice by bringing your awareness within your mind and body, finding any emotion that is here now. You can do this mindful practice with any emotion, pleasant or unpleasant. By practicing this, you will learn that you can feel sad without being sad, feel anger without being an angry person, and include any fearful part of yourself, from your natural open-hearted awareness.
1. Find an emotion—fear, anger, jealousy—and begin by feeling it fully. (I’ll use fear as an example in the following steps. You can substitute whatever emotion you choose.)
2. Silently say to yourself, “I am afraid.”
3. Fully experience what it is like to say and feel “I am afraid.” Stay with this experience until you feel it completely.
4. Now, instead of saying, “I am afraid,” take a breath and say silently to yourself, “I feel fear.”
5. Notice the shift from “I am” to “I feel.” Experience this shift and the new relationship.
6. Now, shift again by saying silently to yourself, “I am aware of feeling fear.”
7. Experience awareness of feeling fear fully. Shift into an observing awareness. Notice the different emotional quality that comes from shifting who or what fear is appearing to.
8. Now, let your awareness shift again as you say, “Fear is welcome.”
9. Starting from and as awareness, experience welcoming like a vast deep ocean of awareness welcoming the waves of fear.
10. Feel the awareness embody and embrace while remaining open. Notice the different emotional quality that comes from welcoming the aliveness as not separate from the ocean of awareness. Sense the support that welcoming brings.
11. Now say silently to yourself, “Awareness and fear are not separate.”
12. Pause and be curious. Notice if awareness is arising, in the sense of aliveness and feelings, without identifying or rejecting it. Feel the open-hearted awareness fully.
13. Feel the awareness, the energetic aliveness, the deep stillness of presence that feels connected to all other beings who feel fear and have the resource of awakeness within.
14. Notice the feeling of looking out at others and the world from this embodied, connected, open-hearted awareness. Close the meditation by feeling a new motivation to reach out to connect to others in a compassionate expression.
Find more meditations from Loch Kelly in his award-winning book The Way of Effortless Mindfulness.
Friends with Feelings.pdfThe Experience of Anger.docxA Gentle Practice to Ground Yourself.pdfGrieving Mindfully.pdfThe Kindest Thing.pdf
Emotions are not Set in Stone.pdf
Practice being more forgiving and gentle with ourselves...
Self-Compassion rather than Self-Esteem.pdfA Meditation to Tame Your Inner Critic.pdf
Mindful SEAT strategy.pdfConnect With Your Body's Wisdom in Moments of Stress.pdf4 Steps to Being Mentally Prepared.pdfA Gentle Practice to Ground Yourself.pdfMindfulness for Neurodiverse Practitioners.pdfG.R.A.C.E. Meditation for Self-Kindness.pdf