December 20, 2021
Unhooking from What is Unhelpful
Our thoughts are seen in our minds as words and pictures. When our thoughts can come and go freely, they are not problematic, and we are able to see the world around us clearly. However, when we find ourselves attaching or holding tightly to thoughts that’s when the world can become hazy around us and it is difficult to see and be engaged with what is happening in our lives.
What is Unhooking?
Unhooking is a term Dr. Russ Harris uses to describe the art of working with difficult, unhelpful thoughts, feelings, sensations, and memories. When we “unhook” we create space for us to notice what it is that is hooking us and see the thoughts/feelings/sensations and memories for what they are – pictures and constructions of words in our minds. When we see them this way, it loosens their grip on us and we are more able to allow them to come, stay or go as they will. In turn, we are more able to reengage in the world around us rather than be consumed by thoughts/feelings/sensations or memories that seemed to dominate our attentions earlier.
How do I practice Unhooking?
Taking careful note that unhooking is not about getting rid of thoughts, feelings, sensations, or memories; it is a way to allow them space to be the words and pictures they are without having them take over our attention and meaningful engagement in our lives. Before we can change anything, we must first notice what is there. The first step - take a moment to notice what thoughts, feelings, sensations, or memories are arising and pulling your attention. Next create space/loosen the grip by taking a step back in your mind to see the words and pictures that have been grabbing your attention and noticing that that is all they are – words and pictures. When we realize this, we are able to reengage our attention in the moment, allowing those words and pictures to be there, and come and go as they will.
Want to give it a shot?
Our thoughts are seen in our minds as words and pictures. When our thoughts can come and go freely, they are not problematic, and we are able to see the world around us clearly. However, when we find ourselves attaching or holding tightly to thoughts that’s when the world can become hazy around us and it is difficult to see and be engaged with what is happening in our lives.
What is Unhooking?
Unhooking is a term Dr. Russ Harris uses to describe the art of working with difficult, unhelpful thoughts, feelings, sensations, and memories. When we “unhook” we create space for us to notice what it is that is hooking us and see the thoughts/feelings/sensations and memories for what they are – pictures and constructions of words in our minds. When we see them this way, it loosens their grip on us and we are more able to allow them to come, stay or go as they will. In turn, we are more able to reengage in the world around us rather than be consumed by thoughts/feelings/sensations or memories that seemed to dominate our attentions earlier.
“You can’t stop the waves, but you can learn to surf” – Jon Kabat-Zinn
Taking careful note that unhooking is not about getting rid of thoughts, feelings, sensations, or memories; it is a way to allow them space to be the words and pictures they are without having them take over our attention and meaningful engagement in our lives. Before we can change anything, we must first notice what is there. The first step - take a moment to notice what thoughts, feelings, sensations, or memories are arising and pulling your attention. Next create space/loosen the grip by taking a step back in your mind to see the words and pictures that have been grabbing your attention and noticing that that is all they are – words and pictures. When we realize this, we are able to reengage our attention in the moment, allowing those words and pictures to be there, and come and go as they will.
“Stop trying to control what you feel, and instead take control of what you do” – Dr. Russ Harris
- Unhooking Guided Break (10 minutes)
- Catching and Releasing Guided Break (10 minutes)
December 13, 2021
Being Present is the Gift
When chatting and exploring what the meaning of these mindful moment offerings would be – firefighters reflected on their lives, their families and the demand and hours of work being on the fire line this last summer – from this discussion firefighters phrased the tagline “being present is the gift.” In these times during the holidays – what does being present and engaged mean for you and those around you?
The Value of Presence
Being present truly is a gift in many ways. When we spend time in the present moment, studies have found that our stress levels go down and psychological health improves. Additionally, studies have found better and improved relationships when participants were more present and engaged with those they were interacting with; if you think about it, have you ever been in a conversation where the other person was distracted and missed what you were saying? How did this impact you? The cost value of our presence for what it can bring to our health and well-being and those around us will always be an incredible bargain for what we pay by bringing our attention to the now.
“If you love someone the best gift you can give them is your presence” – Thich Nhat Hanh
Noticing and Giving Presence
Mindfulness and the art of being present is a continual practice. The holidays can be a time of joy, stress, loneliness, and connection. An invitation to take a moment to reflect on your presence and if it is where you would most like it to be for yourself and those you around you.
- Are you giving your presence to yourself?
- Are you giving it to others important to you, or who or what is receiving your presence and engagement?
- Where and with who could most benefit from your presence?
- Is there anything you can you do to best give your presence to yourself and those who would most benefit?
The gift of presence is a rare and beautiful gift. To come - unguarded, undistracted - and be fully present, fully engaged with whoever we are with at that moment.” ― John Eldredge
- Present Guided Break (10 minutes)
- Gift of Presence Guided Break (9 minutes)
December 6, 2021
Generosity is giving without obligation, pressure or burden and receiving without shame or guilt; it is another quality which, like patience, letting go, non-judging, and trust, provides a solid foundation for mindfulness practice. You might experiment with using the cultivation of generosity as a vehicle for deep self-observation and inquiry as well as an exercise in giving.
Generosity
A good place to start is with yourself. See if you can give yourself gifts that enhance well-being and rejuvenation, such as self-acceptance, a space of time each day with no purpose that is just yours and giving yourself grace when you make a mistake.
Practice feeling deserving enough to accept these gifts without obligation-to simply receive from yourself, and from the universe.
We can be terribly hard on ourselves. For many of us, an inner critic sits on our shoulders mocking us, pointing out every misspoken word, every moment of irritation, anger, or impatience, every wandering thought or expression of greed or desire. The critic loves nothing more than to play on our feelings of shame, doubt, and regret.
“Generosity is the most natural outward expression of an inner attitude of compassion and loving-kindness.”– Dalai Lama XIV
Whatever we can’t embrace with love imprisons us. Our ability to love or to wish someone well—including ourselves and the critic within us—allows us to be free. As you wish someone well, you disentangle from fear, resentment, and guilt. This disentanglement is liberating.
When you encounter a difficult feeling, emotion, or situation, pause, and take a couple of deep breaths. Then place the palm of your hand over your heart and pay attention to the feeling of warmth from the gentle contact with your body. Say a few words to wish yourself well: “I care about this suffering” or “May I be happy, peaceful, and live with ease.” Take your time, wishing yourself well, as you would a loved one facing a difficult time. Can you feel the tension easing from your body?
Want to give it a shot?
- Generosity Guided Break (11 minutes)
- Our Inner Critic Guided Break (9 minutes)
November 29, 2021
Letting Go is One of The 9 Attributes of Mindfulness
When we start paying attention to our inner experience, we rapidly discover that there are certain thoughts, feelings, and situations that the mind seems to want to hold on to. If they are pleasant, we try to prolong these thoughts or feelings or situations, stretch them out, and conjure them up over and over.
Letting Go
Similarly, there are many thoughts and feelings and experiences that we try to get rid of or prevent ourselves from having because they are unpleasant, painful, or frightening in one way or another and we want to protect ourselves from them.
In mindfulness meditation practice, we intentionally put aside the tendency to elevate some aspects of our experience and reject others. Instead, we just let our experience be what it is, and practice observing it from moment to moment. Letting go is a way of letting things be, of accepting things as they are.
Attitude of Letting Go
Letting go is not such a foreign experience. We do it every single night when we go to sleep. We lie down on whatever surface, with the lights out, and we let go of our mind and body. Trouble letting go often leads to trouble sleeping.
Most of us have experience times when the mind just would not shut down when we got into bed. This is one of the first signs of elevated stress. At these times, we may be unable to free ourselves from certain thoughts because our involvement in them is just too powerful. If we try to force ourselves to sleep, it only makes things worse. The invitation to being okay with letting it be as it is without the story. Now, you just need to practice applying this skill in waking situations as well.
Want to give it a shot?
November 22, 2021
Non-Striving is One of The 9 Attributes of Mindfulness
Non-striving – is practicing “being” more as you are rather than trying to be someone, somewhere or doing something else - less. It is achieving less however being more. It is being awake to the actual experience of your life rather than the fantasy world made up by the mind, there is only this moment, a series of moments. Non-striving brings you contentment and less stress.
Letting Go
Similarly, there are many thoughts and feelings and experiences that we try to get rid of or prevent ourselves from having because they are unpleasant, painful, or frightening in one way or another and we want to protect ourselves from them.
In mindfulness meditation practice, we intentionally put aside the tendency to elevate some aspects of our experience and reject others. Instead, we just let our experience be what it is, and practice observing it from moment to moment. Letting go is a way of letting things be, of accepting things as they are.
“To let go does not mean to get rid of. To let go means to let be. When we let be with compassion, things come and go on their own.”– Jack Kornfield
Letting go is not such a foreign experience. We do it every single night when we go to sleep. We lie down on whatever surface, with the lights out, and we let go of our mind and body. Trouble letting go often leads to trouble sleeping.
Most of us have experience times when the mind just would not shut down when we got into bed. This is one of the first signs of elevated stress. At these times, we may be unable to free ourselves from certain thoughts because our involvement in them is just too powerful. If we try to force ourselves to sleep, it only makes things worse. The invitation to being okay with letting it be as it is without the story. Now, you just need to practice applying this skill in waking situations as well.
“May you give yourself the time and space to examine your own internal experience without judgment.” – Michelle Reugebrink
- Letting Go Guided Break (9 minutes)
- The Power of Letting Go Guided Break (9 minutes)
November 22, 2021
Non-striving – is practicing “being” more as you are rather than trying to be someone, somewhere or doing something else - less. It is achieving less however being more. It is being awake to the actual experience of your life rather than the fantasy world made up by the mind, there is only this moment, a series of moments. Non-striving brings you contentment and less stress.
Non-Striving
Almost everything we do; we do for a purpose. We have somewhere to go or an errand to run. In mindfulness meditation, this can be a real hurdle. Mindfulness meditation is ultimately a non-doing process. There is no goal; however, to be who you are right now, in the moment.
For example, if you sit down and say, “I’m going to get relaxed, or become a better person,” then you have already introduced an idea into your mindfulness meditation. Instead, just be with yourself, as you are. If you are in pain, feel the pain. If you are tense, feel the tension. Feel all the criticisms, praise, joy, and sorrow and hold it in awareness. Then let it go.
Attitude of Non-Striving
There are no pressures, no tests, no grades, no “one way” to do mindfulness practices. The goal is for you to experience these practices for yourself. Simply show up for yourself and let’s see what happens.
It is an attitude of being rather than doing, one that embodies an openness to the present moment as it is. Without seeking for things to be different or desiring to be elsewhere. Non-striving does not mean we cannot have goals or aspirations. It is simply an opportunity to take pause and to cultivate present moment acceptance.
Want to give it a shot?
Understanding that these are components of trust and how they work can help us really understand how we do or don’t trust others, or ourselves. Brene’ uses this acronym “because when we trust, we are braving connection with someone.” -
Developing Trust
People trust the person who acknowledges the emotion directly more than the person who acknowledges the situation. There’s just something special and unique about emotions—they are really core to a person’s inner experience and sense of self. So, when we acknowledge emotions, we humanize and validate the person being acknowledged.
Stanford university research suggests one way to build trust is to proactively engage in emotional acknowledgment because it grants employees the space and license to share their emotions.
Want to give it a shot?
Curiosity of Beginner’s Mind is One of The 9 Attributes of Mindfulness
Many times, we can take the ordinary for granted and fail to grasp the extraordinary of the ordinary. To see the richness of the present moment, we need to create what has been called the “beginner’s mind,” a mind that is willing to see all with openness and curiosity each time.Curiosity of Beginner’s Mind
An open, “beginner’s” mind allows us to be receptive to new possibilities and prevents us from getting stuck in the rut of our own expertise, which often thinks it knows more than it does.
How might one stir up curiosity, and boost not only memory but longevity? Since curiosity reflects cognitive deprivation, the analogy to physical hunger applies: “A small amount of information whets the appetite for more.” So, sample lots of what information sources have to offer and let your curiosity run wild.
Developing Curiosity
The next time you see somebody at work who is familiar to you, ask yourself if you are seeing this person with fresh eyes, as they really are, or if you are only seeing the reflection of your own thoughts about this person, and your feelings as well.
Try it with problems as they arise. Try it the next time you are walking around. Are you able to see the sky, the stars, the trees, the water, and the rocks as they are right now, with a clear and uncluttered mind? Or are you only seeing them through the cloudiness of your own emotions, feelings, thoughts, and opinions?
Want to give it a shot?
Patience is One of The 9 Attributes of Mindfulness
Patience is a form of wisdom. It demonstrates that we understand and accept that sometimes things must unfold in their own time. It also helps us persevere during difficulties and can provide the pause we need to calm emotions and gather our thoughts. We cultivate patience towards our minds and bodies when we practice mindfulness.
Patience
We intentionally remind ourselves that there is no need to be impatient with ourselves because we find the mind judging all the time, or because we are agitated or frightened or anxious.
We give ourselves room to have these experiences. Why? Because we are having them anyway! Even if painful, they are our experiences and all we ever have is now. If we are always rushing to a “better” one, we may miss truly living much of our life. Each moment in life is special and unique
Developing Patience
Developing a sense of patience in the face of uncertainty can be challenging. Things that we don’t want to happen often do, and things that we want to happen sometimes don’t.
Patience may not be flashy; however, it is crucial to well-being and effectiveness. Research has found that patient people were less likely to report health problems. Patient people experience less depression and negative emotions as they can cope better with upsetting or stressful situations.
Developing one’s mindfulness skills is one way to build patience.
Want to give it a shot?
October 25, 2021
Non-Judging is One of The 9 Attributes of Mindfulness
Every day we judge the things, people, and events that come into our lives. We label some as “good” because they make us feel good for some reason. Others are quickly condemned as “bad” because they make us feel bad. The rest is categorized as “neutral” because we don’t think it has much relevance. These “neutral” events are kicked out of our consciousness; we hardly even recognize them. When we do, we often find them boring.
Non-Judging
When we make these quick judgments, we enter autopilot. We stop experiencing our lives fully and coast through our days. We get so caught up in the things we like and dislike, it is hard for us to find peace. The more we practice sitting with our whole selves nonjudgmentally (the good, bad, beautiful, and painful), the better we get at opening ourselves up to every kind of moment with openness and acceptance, rather than judgment, reactivity, and remorse.
Mindfulness Meditation gives us the opportunity to sit with discomfort—bored, achy, restless, and distracted, we choose to stay with it, anyway.
To recognize this judging quality of mind when we practice mindfulness. The next time we find ourselves thinking, “this is boring,” “this isn’t working,” or “I can’t do this,” realize that it is our mind judging the experience. We don’t have to stop the judging however recognize it and try to come back from autopilot and experience the moment. Observe the full catastrophe of life and your reactions to it.
We don’t have to be falsely happy about anything, however we do need to openly face reality. Over time, we can more easily accept our challenges and navigate whatever we find from a place of equanimity built through the practice of mindful awareness.
Forest Therapy
Phytoncides
Is the wood oil a tree breathes out; when we breathe in the wood oil - it goes straight to our natural killer cells. You might be asking what are natural killer cells and what do they do? NK cells are best known for killing virally infected cells and detecting and controlling early signs of cancer. As well as protecting against disease, Scientific research indicates a positive relationship between spending time in nature and increased physical and mental wellbeing, with similar findings documented for those rehabilitating from illness or injury, proving the connection between time in nature and increased physical and mental wellbeing.
Being present in the Forest catalyzes increased parasympathetic nervous system activity which prompts rest, conserves energy, and slows down the heart rate while increasing intestinal and gland activity. Lower cortisol concentrations are also a signal that the body’s stress-response system is being triggered less. Overexposure to these chemicals in response to chronic stress can increase the risk of anxiety, depression, heart disease, weight gain, memory, and concentration impairment.
The Power of The Pause
Being present in the moment without judgement is a hallmark of mindful functioning. When we are faced with challenges or stressful situations, our sympathetic nervous system activates, forcing our bodies into fight, flight, or freeze. This stress response is not always productive and can lead to negative health outcomes.
The Power of the Pausing
Learning to pause helps
If you really want to develop the capacity to pause and reflect before you react, the invitation to build a daily mindfulness meditation practice – even one minute a day count.
It’s hard to imagine that something as simple as closing your eyes for a few minutes a day can make a difference. However, the science is compelling and convincing that it does. As you go through your day the invitation to pause, whether you’re sitting or standing. Drop your attention to your breath at your belly, take three deep breaths, and tune into your physical sensations, without judgment. Notice constriction, pressure, or movement in your body. You have no agenda other than to Pause and Be. Choose to do this practice three times a day. At the end of your day, answer the question, “What did I learn from pausing?
Mindful Communication
September 27, 2021
Gratitude is One of The 9 Attributes of Mindfulness
Humans have a “negativity bias.” Essentially, this means that we’re much more likely to focus and dwell on what’s gone wrong than on what has gone well. Behaving in this way every day means that you ultimately adopt an excessively negative and unbalanced way of thinking.
The Science of Gratitude
It’s easy to take gratitude for an optional expression of politeness, and it can sometimes be hard to utter a simple thank you. However, research strongly suggests that gratitude is fundamental to happiness. Rather than being simple and superficial, studies indicate that gratitude is a complex emotion that ties strongly to social and psychological functions.
Want to give it a shot?
September 20, 2021
Almost everything we do; we do for a purpose. We have somewhere to go or an errand to run. In mindfulness meditation, this can be a real hurdle. Mindfulness meditation is ultimately a non-doing process. There is no goal; however, to be who you are right now, in the moment.
For example, if you sit down and say, “I’m going to get relaxed, or become a better person,” then you have already introduced an idea into your mindfulness meditation. Instead, just be with yourself, as you are. If you are in pain, feel the pain. If you are tense, feel the tension. Feel all the criticisms, praise, joy, and sorrow and hold it in awareness. Then let it go.
“Non-striving is trying less and being more.” – Jon Kabat-Zinn
There are no pressures, no tests, no grades, no “one way” to do mindfulness practices. The goal is for you to experience these practices for yourself. Simply show up for yourself and let’s see what happens.
It is an attitude of being rather than doing, one that embodies an openness to the present moment as it is. Without seeking for things to be different or desiring to be elsewhere. Non-striving does not mean we cannot have goals or aspirations. It is simply an opportunity to take pause and to cultivate present moment acceptance.
“Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.” – Pema Chodron
- Non-Striving Guided Break (10 minutes)
- To Be Guided Break (10 minutes)
November 15, 2021
Trust is One of The 9 Attributes of Mindfulness
In practicing mindfulness, you are practicing taking responsibility for being connected to yourself and learning to listen to and trust your own being. The more you cultivate this trust in yourself the easier it will be to trust other people and to see their basic goodness.
Trusting
It is far better to trust your own intuition than to look outside yourself for guidance, even if you make some “mistakes” along the way. Brene’ Brown uses the acronym BRAVING which stands for: boundaries, reliability, accountability, the vault, integrity, non-judgment, and generosity.
Trusting
It is far better to trust your own intuition than to look outside yourself for guidance, even if you make some “mistakes” along the way. Brene’ Brown uses the acronym BRAVING which stands for: boundaries, reliability, accountability, the vault, integrity, non-judgment, and generosity.
Understanding that these are components of trust and how they work can help us really understand how we do or don’t trust others, or ourselves. Brene’ uses this acronym “because when we trust, we are braving connection with someone.” -
“Sometimes you don’t know why, you just have to trust the feeling.” – Kristen Butler
People trust the person who acknowledges the emotion directly more than the person who acknowledges the situation. There’s just something special and unique about emotions—they are really core to a person’s inner experience and sense of self. So, when we acknowledge emotions, we humanize and validate the person being acknowledged.
Stanford university research suggests one way to build trust is to proactively engage in emotional acknowledgment because it grants employees the space and license to share their emotions.
“Trust who and what you are, and the universe will support you in miraculous ways. – Alan Cohen
- Trust Guided Break (9 minutes)
- Your Inner Trust Guided Break (9 minutes)
November 8, 2021
Curiosity of Beginner’s Mind is One of The 9 Attributes of Mindfulness
Many times, we can take the ordinary for granted and fail to grasp the extraordinary of the ordinary. To see the richness of the present moment, we need to create what has been called the “beginner’s mind,” a mind that is willing to see all with openness and curiosity each time.Curiosity of Beginner’s Mind
An open, “beginner’s” mind allows us to be receptive to new possibilities and prevents us from getting stuck in the rut of our own expertise, which often thinks it knows more than it does.
How might one stir up curiosity, and boost not only memory but longevity? Since curiosity reflects cognitive deprivation, the analogy to physical hunger applies: “A small amount of information whets the appetite for more.” So, sample lots of what information sources have to offer and let your curiosity run wild.
“Curiosity is the fuel for ongoing presence, discovery, inquiry, & learning.” – Michelle Reugebrink
Developing Curiosity
The next time you see somebody at work who is familiar to you, ask yourself if you are seeing this person with fresh eyes, as they really are, or if you are only seeing the reflection of your own thoughts about this person, and your feelings as well.
Try it with problems as they arise. Try it the next time you are walking around. Are you able to see the sky, the stars, the trees, the water, and the rocks as they are right now, with a clear and uncluttered mind? Or are you only seeing them through the cloudiness of your own emotions, feelings, thoughts, and opinions?
“Curiosity is the spark behind the spark of every great idea. - Anonymous
- Curiosity with Choices Guided Break (13 minutes)
- Curiosity Guided Break (11 Minutes)
November 1, 2021
Patience is a form of wisdom. It demonstrates that we understand and accept that sometimes things must unfold in their own time. It also helps us persevere during difficulties and can provide the pause we need to calm emotions and gather our thoughts. We cultivate patience towards our minds and bodies when we practice mindfulness.
Patience
We intentionally remind ourselves that there is no need to be impatient with ourselves because we find the mind judging all the time, or because we are agitated or frightened or anxious.
We give ourselves room to have these experiences. Why? Because we are having them anyway! Even if painful, they are our experiences and all we ever have is now. If we are always rushing to a “better” one, we may miss truly living much of our life. Each moment in life is special and unique
“Patience is also a form of action” – Auguste Rodin, the French sculptor who famously molded “The Thinker,” the bronze statue pf a person waiting in thought.
Developing a sense of patience in the face of uncertainty can be challenging. Things that we don’t want to happen often do, and things that we want to happen sometimes don’t.
Patience may not be flashy; however, it is crucial to well-being and effectiveness. Research has found that patient people were less likely to report health problems. Patient people experience less depression and negative emotions as they can cope better with upsetting or stressful situations.
Developing one’s mindfulness skills is one way to build patience.
“To lose patience is to lose the battle” – Mahatma Gandhi
- Patience Guided Break (13 minutes)
- Patience Pause Guided Break (9 minutes)
October 25, 2021
Non-Judging is One of The 9 Attributes of Mindfulness
Every day we judge the things, people, and events that come into our lives. We label some as “good” because they make us feel good for some reason. Others are quickly condemned as “bad” because they make us feel bad. The rest is categorized as “neutral” because we don’t think it has much relevance. These “neutral” events are kicked out of our consciousness; we hardly even recognize them. When we do, we often find them boring.
Non-Judging
When we make these quick judgments, we enter autopilot. We stop experiencing our lives fully and coast through our days. We get so caught up in the things we like and dislike, it is hard for us to find peace. The more we practice sitting with our whole selves nonjudgmentally (the good, bad, beautiful, and painful), the better we get at opening ourselves up to every kind of moment with openness and acceptance, rather than judgment, reactivity, and remorse.
Mindfulness Meditation gives us the opportunity to sit with discomfort—bored, achy, restless, and distracted, we choose to stay with it, anyway.
“Mindfulness meditation is the chance to practice giving ourselves permission to feel exactly what we feel, even when we’re not as okay as we’d like to be.” – Michelle ReugebrinkThe Invitation
To recognize this judging quality of mind when we practice mindfulness. The next time we find ourselves thinking, “this is boring,” “this isn’t working,” or “I can’t do this,” realize that it is our mind judging the experience. We don’t have to stop the judging however recognize it and try to come back from autopilot and experience the moment. Observe the full catastrophe of life and your reactions to it.
We don’t have to be falsely happy about anything, however we do need to openly face reality. Over time, we can more easily accept our challenges and navigate whatever we find from a place of equanimity built through the practice of mindful awareness.
“Simply put, mindfulness is moment-to-moment non-judgmental awareness.” – Jon Kabat-ZinnWant to give it a shot?
- NonjudgmentalAwareness Guided Break (10 minutes)
- Connectingto Our Body Guided Break (10 minutes)
October 18, 2021
Forest Therapy
We like to say the forest is the therapist and the guide opens the door. Forest Therapy, also known as “Shinrin-yoku,” refers to the practice of spending time in forested areas for the purpose of enhancing health, wellness, and happiness. An invitation to go out in nature with no agenda from time to time. Consider reaching out to a forest therapy guide and give it a try.
Being Mindful Outdoors
Have you ever noticed your mood lifts when you go for a walk-in nature? Many of us work in nature much of the day and can we take the time to take in the view, to feel the wind on our face? Here is a specific intention to connect with nature in a healing way. It requires being mindfully engaged, present and awake as you move through the landscape - experiencing nature through all the senses, and actively being present.
Being in nature lessens our tendency for mind wandering, allowing us to remain in the present rather than losing concentration completely or becoming emotionally overwhelmed.
“Look deep into nature, and then you will understand everything better.” – Albert Einstein
Is the wood oil a tree breathes out; when we breathe in the wood oil - it goes straight to our natural killer cells. You might be asking what are natural killer cells and what do they do? NK cells are best known for killing virally infected cells and detecting and controlling early signs of cancer. As well as protecting against disease, Scientific research indicates a positive relationship between spending time in nature and increased physical and mental wellbeing, with similar findings documented for those rehabilitating from illness or injury, proving the connection between time in nature and increased physical and mental wellbeing.
Being present in the Forest catalyzes increased parasympathetic nervous system activity which prompts rest, conserves energy, and slows down the heart rate while increasing intestinal and gland activity. Lower cortisol concentrations are also a signal that the body’s stress-response system is being triggered less. Overexposure to these chemicals in response to chronic stress can increase the risk of anxiety, depression, heart disease, weight gain, memory, and concentration impairment.
Want to give it a shot?
- Being in Nature Guided Break (6 minutes)
- Taking a Stroll Guided Break (8 minutes)
October 11, 2021
The Power of The Pause
Being present in the moment without judgement is a hallmark of mindful functioning. When we are faced with challenges or stressful situations, our sympathetic nervous system activates, forcing our bodies into fight, flight, or freeze. This stress response is not always productive and can lead to negative health outcomes.
The Power of the Pausing
Learning to pause helps
- reduce stress and anxiety,
- improve sleep
- cultivate self-compassion. Builds stress resilience
- Better handle challenging moment and
- Refocus
“Human beings perform best and are most productive when they alternate between periods of intense focus and intermittent renewal.”- Tony SchwartzBuild the Muscle
If you really want to develop the capacity to pause and reflect before you react, the invitation to build a daily mindfulness meditation practice – even one minute a day count.
It’s hard to imagine that something as simple as closing your eyes for a few minutes a day can make a difference. However, the science is compelling and convincing that it does. As you go through your day the invitation to pause, whether you’re sitting or standing. Drop your attention to your breath at your belly, take three deep breaths, and tune into your physical sensations, without judgment. Notice constriction, pressure, or movement in your body. You have no agenda other than to Pause and Be. Choose to do this practice three times a day. At the end of your day, answer the question, “What did I learn from pausing?
“Between the stimulus and the response there is a space and, in this space, lies our power and our freedom” – Viktor FranklWant to give it a shot?
- The Power of The Pause Guided Break (8 minutes)
- Soothing Racing Thoughts Guided Break (9 minutes)
October 4, 2021
Mindful Communication
Mindfulness is defined as paying attention on purpose, in the present moment, and non-judgmentally. Mindful communication refers to the process of being present, engaged, and open to thoughts during your interactions with other people.
The Benefits of Mindful Communication:
While cultivating mindfulness has most often been associated with reduced stress and anxiety, practitioners have also started using it as a tool to resolve, improve and prevent conflict amongst partners and coworkers, and overall relationships.
Mindfulness meditation develops and nurtures mindful communication in increased emotional intelligence, resilience, reduced reactivity, greater empathy, and improved self-awareness.
This self-awareness also extends to greater gut level –intuition, which is governed by the insula region of the brain. The role of the insula is to monitor bodily sensations and assesses whether they are benign or harmful. A strengthened insula will be better able to pick up on bodily cues from the muscles, skin, ears, and eyes if something doesn’t feel right.
Quite simply put, meditation helps us let things go and bounce back from negative emotions at a fast rate. How so? Mindfulness meditation strengthens the lateral prefrontal cortex. This is the portion of the brain that allows you to look at a situation from a more rational and logical perspective, and it decreases the tendency to take things personally.
In a relationship, this helps us view a situation from a more rational perspective and create space between immediate judgments and responses. You may find yourself snapping less at others, and not taking comments as personal attacks.
The Benefits of Mindful Communication:
While cultivating mindfulness has most often been associated with reduced stress and anxiety, practitioners have also started using it as a tool to resolve, improve and prevent conflict amongst partners and coworkers, and overall relationships.
Mindfulness meditation develops and nurtures mindful communication in increased emotional intelligence, resilience, reduced reactivity, greater empathy, and improved self-awareness.
This self-awareness also extends to greater gut level –intuition, which is governed by the insula region of the brain. The role of the insula is to monitor bodily sensations and assesses whether they are benign or harmful. A strengthened insula will be better able to pick up on bodily cues from the muscles, skin, ears, and eyes if something doesn’t feel right.
“Speak in such a way that others love to listen to you. Listen in such a way that others love to speak to you.” – Zig ZiglarThe Science of Mindful Communication:
Quite simply put, meditation helps us let things go and bounce back from negative emotions at a fast rate. How so? Mindfulness meditation strengthens the lateral prefrontal cortex. This is the portion of the brain that allows you to look at a situation from a more rational and logical perspective, and it decreases the tendency to take things personally.
In a relationship, this helps us view a situation from a more rational perspective and create space between immediate judgments and responses. You may find yourself snapping less at others, and not taking comments as personal attacks.
“The way we speak to others can offer them happiness, self-confidence, and comfort.” Michelle ReugebrinkWant to give it a shot?
- Connection Guided Break (9 minutes)
- Reset and Refresh Thoughts Guided Break (9 minutes)
September 27, 2021
Gratitude is One of The 9 Attributes of Mindfulness
The Science of Gratitude
It’s easy to take gratitude for an optional expression of politeness, and it can sometimes be hard to utter a simple thank you. However, research strongly suggests that gratitude is fundamental to happiness. Rather than being simple and superficial, studies indicate that gratitude is a complex emotion that ties strongly to social and psychological functions.
Studies by Emmons and colleague Michael McCullough suggest gratitude strengthens the immune system, lowers blood pressure, reduces symptoms of illness, and makes us less bothered by aches and pains. Grateful people sleep better. They get more hours of sleep each night, spend less time awake before falling asleep, and feel more refreshed upon awakening. If you want to sleep more soundly, count blessings, not sheep.
The Science of Gratitude
It’s easy to take gratitude for an optional expression of politeness, and it can sometimes be hard to utter a simple thank you. However, research strongly suggests that gratitude is fundamental to happiness. Rather than being simple and superficial, studies indicate that gratitude is a complex emotion that ties strongly to social and psychological functions.
Studies by Emmons and colleague Michael McCullough suggest gratitude strengthens the immune system, lowers blood pressure, reduces symptoms of illness, and makes us less bothered by aches and pains. Grateful people sleep better. They get more hours of sleep each night, spend less time awake before falling asleep, and feel more refreshed upon awakening. If you want to sleep more soundly, count blessings, not sheep.
Studies by Emmons and colleague Michael McCullough suggest gratitude strengthens the immune system, lowers blood pressure, reduces symptoms of illness, and makes us less bothered by aches and pains. Grateful people sleep better. They get more hours of sleep each night, spend less time awake before falling asleep, and feel more refreshed upon awakening. If you want to sleep more soundly, count blessings, not sheep.
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” - William Arthur Ward
Gratitude is the Antidote
Actively practicing gratitude makes us feel better and has a positive impact on our creativity, health, working relationships, and quality of work, while also reducing anxiety and depression Gratitude makes being at work and home more positive experiences.
Being mindful of what’s going well at work helps us improve our resilience. Rather than allowing our minds to spiral into anxiety or dip into low moods as we brood over all the aspects of the job we don’t like, we can feed our minds with thoughts of gratitude to raise our well-being. Use gratitude to neutralize our brains’ natural negativity bias.
An invitation to choosing a time of day that you plan to write down at least three things for which you feel grateful. Research indicates a strong association between a regular gratitude journal practice and overall well-being.
Being mindful of what’s going well at work helps us improve our resilience. Rather than allowing our minds to spiral into anxiety or dip into low moods as we brood over all the aspects of the job we don’t like, we can feed our minds with thoughts of gratitude to raise our well-being. Use gratitude to neutralize our brains’ natural negativity bias.
An invitation to choosing a time of day that you plan to write down at least three things for which you feel grateful. Research indicates a strong association between a regular gratitude journal practice and overall well-being.
“Being grateful doesn’t necessarily mean that everything is necessarily good. It just means that you can accept it as a gift.” - Roy T. Bennett
- Gratitude Guided Break (10 Minutes)
- Savoring the Moment Guided Break (8 Minutes)
September 20, 2021
Healing Power of Touch
Why Hand on the Heart Works
When we breathe deeply and watch the breath move into the heart center, we’re activating the calming parasympathetic branch of the nervous system. When we breathe in a sense of ease or comfort /safety or goodness, we’re restoring a coherent heart rate variability which allows our heart to respond more flexibly to stress. When we remember a moment of feeling comfortable /safe and loved and cherished with someone, we’re activating the release of oxytocin, the brain’s direct antidote to the stress hormone cortisol. We may feel the warm glow of the oxytocin as it washes through our body, coming to a sense of comfort / safety, trust, and calm.
Want to give it a shot?
September 13, 2021
We learn tools of breath first because we breathe all the time. The breath is always available, as we are alive. Breathing is what regulates the autonomic nervous system. We can learn to use this rhythm of breathing very intentionally in and breathing out; to cultivate more calm in the body and access a deeper well-being.
The Box Breath and Resilience to the Startle Response
Box breathing is a resilience practice taught to first responders and athletes to use after they experience a moment of “startle.” The startle response is hardwired into our nervous system by evolution to protect vulnerable parts of the body - we blink to protect our eyes; we crouch to protect our innards; we put up both hands to defend or fight, etc. The lack of this response is highly connected with psychological disorders – thus it is good if it is working; but what often comes after the startle is a stress response and release of cortisol in the body that can cloud our clarity, action, and focus. So how can we relieve the stress response after the reaction to stay calm and focused during intense situations?
When we are doing “nothing” but breathing and paying attention to our breathing, we are doing “something” helpful in calming our nervous system.
The Box Breath Practice:
We inhale to a count of four, we hold the breath for a count of four, you exhale to a count of four, you hold out the breath for a count of four. The breathing regulates our nervous system, as we just practiced. The counting requires our higher brain to stay online. The focused attention on the counting, the use of symbols, the use of words, all require our higher brain to stay online, and keeping our higher brain online when you’re startled is key to being able to discern and choose what action to take.
Want to give it a shot?
Mindful Response to Burnout
The benefits of mindfulness practice extend to first responders and beyond experiencing burnout; these benefits lead to improved focus, executive presence, strategic awareness, emotional-intelligence-based leadership skills, and effective communication.
Mindfulness improves engagement, sense of meaning and the ability to navigate difficult situations and emotions. This enhanced self-awareness and emotion regulation also enhances teamwork, decision-making, and ultimately our safety, outcomes, and cost.
Touch is one
of the fastest ways we have to calm down, re-energize the nervous system, and
restore a sense of comfort/ safety. Warm, safe touch releases oxytocin, the
hormone of safety, trust, calm and connect.
Oxytocin is the Brain’s Direct and Immediate Antidote to the Stress Hormone
Oxytocin repairs damage to the physical heart caused by cortisol.We can add focusing our attention on warm, safe touch to help manage any anxiety or distress we may be experiencing.
The Hand on the Heart Exercise is one of the most powerful tools to restore a sense of calm and equilibrium in the body-brain. Anchored in both mindfulness and self-compassion, it is powerful enough to calm down a panic attack in less than a minute. It’s also powerful enough to prevent the stress response from even happening in the first place.
The Hand on the Heart Exercise is one of the most powerful tools to restore a sense of calm and equilibrium in the body-brain. Anchored in both mindfulness and self-compassion, it is powerful enough to calm down a panic attack in less than a minute. It’s also powerful enough to prevent the stress response from even happening in the first place.
“You have the power to heal your life, and you need to know that. We think so often that we are helpless, but we’re not. We always have the power of our minds…Claim and consciously use your power.” – Louise Hay
Why Hand on the Heart Works
When we breathe deeply and watch the breath move into the heart center, we’re activating the calming parasympathetic branch of the nervous system. When we breathe in a sense of ease or comfort /safety or goodness, we’re restoring a coherent heart rate variability which allows our heart to respond more flexibly to stress. When we remember a moment of feeling comfortable /safe and loved and cherished with someone, we’re activating the release of oxytocin, the brain’s direct antidote to the stress hormone cortisol. We may feel the warm glow of the oxytocin as it washes through our body, coming to a sense of comfort / safety, trust, and calm.
Want to give it a shot?
- The Hand on the Heart Guided Break (5 minutes)
- Settling Back in Guided Break (9 minutes)
September 13, 2021
Breath Practice to Regulate Your Nervous System
The Box Breath and Resilience to the Startle Response
Box breathing is a resilience practice taught to first responders and athletes to use after they experience a moment of “startle.” The startle response is hardwired into our nervous system by evolution to protect vulnerable parts of the body - we blink to protect our eyes; we crouch to protect our innards; we put up both hands to defend or fight, etc. The lack of this response is highly connected with psychological disorders – thus it is good if it is working; but what often comes after the startle is a stress response and release of cortisol in the body that can cloud our clarity, action, and focus. So how can we relieve the stress response after the reaction to stay calm and focused during intense situations?
When we are doing “nothing” but breathing and paying attention to our breathing, we are doing “something” helpful in calming our nervous system.
The Box Breath Practice:
We inhale to a count of four, we hold the breath for a count of four, you exhale to a count of four, you hold out the breath for a count of four. The breathing regulates our nervous system, as we just practiced. The counting requires our higher brain to stay online. The focused attention on the counting, the use of symbols, the use of words, all require our higher brain to stay online, and keeping our higher brain online when you’re startled is key to being able to discern and choose what action to take.
- Box Breathing Guided Break (5 minutes)
- Breath Awareness Guided Break (7 minutes)
September 6, 2021
Mindful Response to Burnout
The benefits of mindfulness practice extend to first responders and beyond experiencing burnout; these benefits lead to improved focus, executive presence, strategic awareness, emotional-intelligence-based leadership skills, and effective communication.
Five Common Work Challenges Mindfulness Can Improve:
When things get tough, that’s when our mindfulness practice really shines. Here’s how taking the time to ask ourselves ‘what’s happening?’ can make or break our workday.
When things get tough, that’s when our mindfulness practice really shines. Here’s how taking the time to ask ourselves ‘what’s happening?’ can make or break our workday.
- Defuse emotional flare-ups
- Promote deep focus when distraction takes over
- Focus on solutions to problems rather than blame
- Empower us to empower others rather than fix everything ourselves
- Interrupt a tendency for hasty outbursts
“Mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.” Michelle ReugebrinkMindfulness practice eases symptoms of burnout:
Mindfulness improves engagement, sense of meaning and the ability to navigate difficult situations and emotions. This enhanced self-awareness and emotion regulation also enhances teamwork, decision-making, and ultimately our safety, outcomes, and cost.
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally, and then I sometimes add, in the service of self-understanding and wisdom.” Jon Kabat-Zinn
Want to give it a shot?
Cultivating Mental Calmness
Both modern psychology and ancient wisdom traditions emphasize the importance of mental calmness: a quality of inner balance and steadiness that is imbued with awareness, care, and compassion. Mental calmness is neither detached nor idealized. Rather it is a very real engagement with what we’re facing, however in a way that enables us to clearly see the changing weather patterns of our minds and the dynamic changes in the world.
Having calmness helps us see, recognize, and allow difficult thoughts, worries and feelings—without becoming consumed by them or clinging to them—they will change and pass. We begin to understand that difficult moods and thoughts last longer when we fight them or become consumed by them.
This is not about clever words or ideas. It is about an attitude of mind, and more than this, an attitude of mind that we can train and cultivate.
- To Be Present - guided break (10 minutes)
- Inner Balance - guided break (5 minutes)
August 30, 2021
Cooling the Fires of ReactivityCultivating Mental Calmness
Both modern psychology and ancient wisdom traditions emphasize the importance of mental calmness: a quality of inner balance and steadiness that is imbued with awareness, care, and compassion. Mental calmness is neither detached nor idealized. Rather it is a very real engagement with what we’re facing, however in a way that enables us to clearly see the changing weather patterns of our minds and the dynamic changes in the world.
“Cultivating mental calmness is a resource that can help us navigate our way through life, with all its unpredictability and uncertainty, without losing our balance or becoming lost.” Michelle ReugebrinkMental Calmness
Having calmness helps us see, recognize, and allow difficult thoughts, worries and feelings—without becoming consumed by them or clinging to them—they will change and pass. We begin to understand that difficult moods and thoughts last longer when we fight them or become consumed by them.
This is not about clever words or ideas. It is about an attitude of mind, and more than this, an attitude of mind that we can train and cultivate.
Want to give it a shot?“Mindfulness: Paying attention on purpose in the present moment as if your life depended on it” Jon Kabat-Zinn
Cultivating Mental Calmness to Find Steady Ground – guided break (6 Minutes)
Relaxation – guided break (9 Minutes)
August 23, 2021
Mindfulness for Sleep
Sufficient sleep heals our bodies and minds, however for many of us the conditions for sleep don’t always come easily or readily. Mindfulness practices and habits can help us fall asleep and stay asleep.
Costs of Sleep Deprivation
Over 5,000 studies have shown that sleeping less than 7 hours per night on a regular basis is associated with several adverse outcomes – including impaired immune function, increased pain, impaired performance, increased errors and greater risk of accidents as well as health effects including: weight gain, obesity, diabetes, hypertension, heart disease, stroke and depression (The American Academy of Sleep Medicine). Professor Matthew Walker, PhD also has found that our attention span, mood, and memory suffers.
Mindfulness can set the stage for sleep by allowing us to be more aware of our thoughts and to be more able to let go of anxieties and stresses instead of being held awake by them.
Mindfulness meditation prepares our mind for drifting off to sleep, and it can also improve sleep quality. Studies have shown that mindfulness may be at least as effective as other highly recommended insomnia treatments.
“Sleep is like the golden chain that binds our health and body together.” – Thomas DekkerHow Mindfulness can Help
Mindfulness can set the stage for sleep by allowing us to be more aware of our thoughts and to be more able to let go of anxieties and stresses instead of being held awake by them.
Mindfulness meditation prepares our mind for drifting off to sleep, and it can also improve sleep quality. Studies have shown that mindfulness may be at least as effective as other highly recommended insomnia treatments.
“Strengthening your ‘mind muscle’ through daily practice helps you better recognize the negative insomnia-inducing thoughts and let them pass.” Shelby Harris, PhD
Want to give it a shot?
Sleep – guided break (14 minutes)
A Body Scan to Support Your Sleep – guided break (11 minutes)
Self-Compassion to Improve Mindset
Self-compassion is a very powerful practice to trigger the brain to shift. The direct, measurable outcome of self-compassion practice is resilience. So, we engage the power of self-compassion not just to feel better, however, to function better.
Sleep – guided break (14 minutes)
A Body Scan to Support Your Sleep – guided break (11 minutes)
August 16, 2021
Self-Compassion to Improve Mindset
To shift our brain out of negativity Mindfulness teaches us to focus our awareness on our emotions, on the tone of our experience. Mindful self-compassion teaches us to notice and focus on our emotions and how they are affecting us in the moment. This noticing gives us choice and freedom to work with those feelings rather than be driven by them. This choice to shift our response to our feelings is important for our resilience.
We all know the saying: Do you tend to see the glass half-empty, or half-full? From an evolutionary perspective we are much more likely to notice, react to, and remember unpleasant, distressful, negative experiences than pleasant, soothing, positive ones.
Our brain is hard-wired with a negativity bias to ensure our survival as individuals and as a species. Early in human history, those who were more attuned to danger and who paid more attention to potential threats were more likely to survive.Kristin Neff defines Self-compassion “As treating oneself with kindness and care rather than judgment, being mindful of one’s own painful feelings, and understanding one’s suffering as part of the common human condition.”Working with Negativity Bias Hundreds of studies now validate that cultivating positive emotions—gratitude, kindness, joy, awe, delight—will shift the functioning of the brain from negative to more positive. This creates more openness, more collaboration with others, more optimism.
Self-compassion is a very powerful practice to trigger the brain to shift. The direct, measurable outcome of self-compassion practice is resilience. So, we engage the power of self-compassion not just to feel better, however, to function better.
Want to give it a shot?
Love and Kindness (9-minute guided break)
Just Like Me (4-minute guided break)
Love and Kindness (9-minute guided break)
Just Like Me (4-minute guided break)
August 9, 2021
Your Attention is Trainable
Kryptonite – something that can seriously weaken or harm a particular person or thing. Right now, as human beings, we are in high-kryptonite conditions. What can we do about it? Well, this is the question neuroscientist Amishi Jha has been studying in the lab for many years with military and EMS personnel. and her group has found a powerful tool: Practice mindfulness.
August 2, 2021
Mindfulness
Teaches us that the same principle can apply to our minds. If we’re in an emotional funk, or if the solution to a problem eludes us, we can learn how to unplug our mind—even for just a minute—and watch how many concerns shift, go away or answers appear when we plug back in.
An invitation to unplug: try saying to yourself, “Just for this one minute, I don’t have to accomplish or change anything.”
Making time – even briefly – in our day to pause, be present and reset our batteries is vital to help us stay on the top of our game.
Another Quick Exercise
Imagine that each of your five senses is like a door that lets information into your mind. The invitation to close each of these doors and offer yourself the gift of bringing your attention to being here, right where you are, right now.
Our mind takes in so many sights, sounds, etc., all day long. For just a minute or so, just be. Nowhere to go, and nothing to do.
July 26, 2021Welcoming Difficult Feelings
When we are open and receptive, we have options. We are free to discover, to investigate, and to learn how to respond skillfully to anything we encounter. Gradually, with practice, we discover that our wellbeing is not solely dependent on what’s happening in our external reality; it can also come from within.
Neuroanatomist Jill Bolte Taylor shares in her research that most emotions don’t last longer than 90 seconds. Mindfulness trains us to be resilient. The more we can learn to stay with all the highs and lows of our thoughts, emotions, and physical sensations, the more strength we can bring to each moment and experience.
July 19, 2021
How to do it and what it does: The body scan can be performed while lying down, siting or in other postures. This exercise asks you to systematically focus your attention on different parts of your body, from your feet to the muscles in your face. It is designed to help you develop a mindful awareness of your bodily sensations, and to relieve tension wherever it is found.
Research has found that this mindfulness practice can help reduce stress, improve wellbeing, and decrease aches and pains.
Participants who have attended the Mindfulness-Based Stress Reduction (MBSR) course – both in the Forest Service and outside – have shown increases in mindfulness and well-being at the end of 8 weeks and decreases in stress and systems of mental illness.
Want to give it a shot?
July 13, 2021
At the end of the day, start of the day, or in a moment during the day, taking a moment to pause and focus our attention can bring numerous benefits that go from the fireline, to the office, to home and back again.
What is mindfulness?
Mindfulness is attention awareness training. It is a simple practice that allows us to ground and center ourselves in the moment through the practice of focusing our attention. The best athletes, artists musicians, military members and Fortune 50 CEOs are increasingly integrating mindfulness practices into their routines to increase performance and cope with stress.
Kryptonite – something that can seriously weaken or harm a particular person or thing. Right now, as human beings, we are in high-kryptonite conditions. What can we do about it? Well, this is the question neuroscientist Amishi Jha has been studying in the lab for many years with military and EMS personnel. and her group has found a powerful tool: Practice mindfulness.
Volatility. Uncertainty. Complexity. Ambiguity (VUCA)
People who regularly experience VUCA conditions as part of their jobs—soldiers, firefighters, organizational leaders, and more. Our attention system is complex and multifaceted, however the more we know about how it works, the more able we will be to navigate VUCA events. So here are 10 things we need to know about our attention—
1. Our Attention Creates our Reality
2. Our Attention is Vulnerable to Stress, Threat, and Poor Mood
3. Our Attention is Limited—And So Is our Working Memory
4. Our Attention Wanders Often
5. Our Attention is Linked to Your Emotions
6. Our Attention is Essential for Connection
7. Our Attention Can Time-Travel
8. Our Attention is Easily Fooled
9. Our Attention Can Be a Bad Boss
10.Our Attention is Trainable
1. Our Attention Creates our Reality
2. Our Attention is Vulnerable to Stress, Threat, and Poor Mood
3. Our Attention is Limited—And So Is our Working Memory
4. Our Attention Wanders Often
5. Our Attention is Linked to Your Emotions
6. Our Attention is Essential for Connection
7. Our Attention Can Time-Travel
8. Our Attention is Easily Fooled
9. Our Attention Can Be a Bad Boss
10.Our Attention is Trainable
Mindfulness Meditation practiced regularly, protects attention under VUCA conditions. Because mindfulness practice is about keeping our attention in the present moment without judgment, elaboration, or reactivity, it becomes a kind of “mental armor” against some of the most damaging habits of mind: mind wandering, rumination, and catastrophizing, which significantly rachet up under VUCA conditions.
“Working memory capacity is really the ability to hold and manipulate information while you're actively trying to block out distraction.”—Amishi Jha
Want to give it a shot?
- Training our Brain Mindfulness of Breathing (11 Minute – guided break)
- Awareness of Breath (10 Minute – guided break)
August 2, 2021
Exhausted? Need to
Recharge?
Mindfulness
Teaches us that the same principle can apply to our minds. If we’re in an emotional funk, or if the solution to a problem eludes us, we can learn how to unplug our mind—even for just a minute—and watch how many concerns shift, go away or answers appear when we plug back in.
An invitation to unplug: try saying to yourself, “Just for this one minute, I don’t have to accomplish or change anything.”
Making time – even briefly – in our day to pause, be present and reset our batteries is vital to help us stay on the top of our game.
“If there is anyone ‘secret’ to effectiveness, it is concentration.”
— Peter F. Drucker, management philosopher.
Imagine that each of your five senses is like a door that lets information into your mind. The invitation to close each of these doors and offer yourself the gift of bringing your attention to being here, right where you are, right now.
Our mind takes in so many sights, sounds, etc., all day long. For just a minute or so, just be. Nowhere to go, and nothing to do.
The invitation to be patient with ourself and how we stay effective to ourselves in turbulent times.” — Michelle ReugebrinkWant to give it a shot?
- Five Senses Guided Break (
- Taking a Moment to Recharge Guided Break (
July 26, 2021Welcoming Difficult Feelings
When faced with the unknown, our first reaction is often resistance. We attempt to evict these difficult parts of our lives as if they were unwanted houseguests. In such moments, welcoming seems impossible or even scary….
When we are open and receptive, we have options. We are free to discover, to investigate, and to learn how to respond skillfully to anything we encounter. Gradually, with practice, we discover that our wellbeing is not solely dependent on what’s happening in our external reality; it can also come from within.
“If your emotional abilities aren't in hand, if you don't have self-awareness, if you are not able to manage your distressing emotions, if you can't have empathy and have effective relationships, then no matter how smart you are, you are not going to get very far.”- Daniel GolemanWant to know more?
Neuroanatomist Jill Bolte Taylor shares in her research that most emotions don’t last longer than 90 seconds. Mindfulness trains us to be resilient. The more we can learn to stay with all the highs and lows of our thoughts, emotions, and physical sensations, the more strength we can bring to each moment and experience.
Take a conscious breath, or two or three.
Let the feeling be there.
Move forward.
Repeat.
Often, if necessary.
Let the feeling be there.
Move forward.
Repeat.
Often, if necessary.
Want to give it a shot?
- Welcoming Difficult Feelings guided break (8 minutes)
- Allowing the Storm to Pass Emotional Resilience guided break (9 minutes)
July 19, 2021
The Body Scan
Cortisol is one of several biological measures of psychological stress. Psychological stress occurs when the demands of our lives are greater than what we feel we can manage. The body scan practice can reduce your mental and physical stress levels.
How to do it and what it does: The body scan can be performed while lying down, siting or in other postures. This exercise asks you to systematically focus your attention on different parts of your body, from your feet to the muscles in your face. It is designed to help you develop a mindful awareness of your bodily sensations, and to relieve tension wherever it is found.
“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness immediate access to our own powerful inner resources for insight, transformation, and healing.” - Jon Kabat-ZinnWant to know more?
Research has found that this mindfulness practice can help reduce stress, improve wellbeing, and decrease aches and pains.
Participants who have attended the Mindfulness-Based Stress Reduction (MBSR) course – both in the Forest Service and outside – have shown increases in mindfulness and well-being at the end of 8 weeks and decreases in stress and systems of mental illness.
Want to give it a shot?
- The Fire in Your Belly and Heart Guided Break (12 Minutes)
- Body Scan Practice (18 Minutes)
July 13, 2021
At the end of the day, start of the day, or in a moment during the day, taking a moment to pause and focus our attention can bring numerous benefits that go from the fireline, to the office, to home and back again.
- More creative, effective decisions
- Increased ability to cope with physical and psychological stressors
- Better Relationships
- Improved overall well-being
- Better able to cope with addictions
Mindfulness enables us to engage fully in whatever we are doing, which generally improves our performance, enhances our effectiveness, and increases our sense of fulfillment” – Dr. Russ Harris
Mindfulness is attention awareness training. It is a simple practice that allows us to ground and center ourselves in the moment through the practice of focusing our attention. The best athletes, artists musicians, military members and Fortune 50 CEOs are increasingly integrating mindfulness practices into their routines to increase performance and cope with stress.
“Give yourself permission to allow this moment to be exactly as it is and allow yourself to be exactly as you are.” ― Jon Kabat-Zinn
Want to give it a shot?
- 3 Minute – guided practice
- 5 Minute – guided practice
- 7 Minute – guided practice
- 9 Minute – guided practice
- Work Environment & Performance Office Resilience & Personal Effectiveness SharePoint Site (Forest Service access only)
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