5 Mindfulness Resources: Podcasts to Jumpstart 2018

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January 2018 is almost over. How is it treating you? How are you treating it? When is the last time you slowed down and breathed deeply? How often are you present and aware of what’s truly happening? Need more mindful moments in your life?

I’d like to you invite you to explore how mindfulness can support you in your daily living, creativity, and career with the podcast resources below.

1) Mini Mindfulness Toolkit (43.40 minutes): Includes a reflection on the meaning of mindfulness, a tune-in (pre-meditation check-in with breathing exercises), a guided meditation, and journaling exercises

2) Be Present (16.31 minutes): Includes a body scan to help you relax and come into the present moment

3) Outsmart Stress with Meditation (16.56 minutes): Includes a basic guided mindfulness meditation

4) Open Your Heart with Compassion Meditation (20.07 minutes): Includes meditation that helps you have compassion for yourself when dealing with difficult people

5) Mindfulness on the Go (6.15 minutes): Includes breathing exercises and a guided mindful moment

 

 

Mindfulness & Self-Care Practices for #WomensMarch, Social Justice & Human Rights Activists

In 2017, I attended the Women’s March with my Sigma Gamma Rho Soror Karla Ray Thompson and Unity sistafriend Kim Davis in Washington, DC. It reminded me of the experiences I had while attending the United Nations Fourth World Conference on Women in Beijing in 1995, Million Woman’s March in Philadelphia in 1997, and the March for Women’s Lives in Washington, DC in 2004.

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Did you participate in the 2017 and 2018 Women’s March events? Are you involved in social justice and human rights in your local community, city, state, or country?

Your social justice and human rights’ work is important. The time you invest to support equality, fairness, and justice is appreciated. I have one question for you: how are you taking care of yourself as you do the work?

If you need tips and tools on how to practice self-care with mindfulness in your social justice and human rights work, listen to the #ThrivingMindfully Podcast. It includes three mindfulness exercises: a tune in (check-in), a meditation, and journaling. May they support you in your self-care practice!

Be Present in 2018 (Mindful Body Scan Podcast)

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Happy 2018!

Start your new year by making a self-care investment in being more present in your body, heart, mind, and spirit. Listen to the latest episode of the #ThrivingMindfully Podcast and learn how to be present with a guided body scan. A body scan can help you relax and connect with what’s happening in your body from head to toe (or toe to head), how you’re feeling, and what you’re thinking. It also trains your attention and can help you release pent-up emotions.

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#ThrivingMindfully Self-Care Challenge, Week #4 – Equanimity

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Happy Holy-Days! Welcome to Week 4 of the #ThrivingMindfully Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity! Equanimity is the theme for this week.

I launched the Challenge on December 1. It’s hard to believe that we have reached the last week. If you missed the previous weeks, click on the links below.

Week 1, December 4-10: Loving Kindness
Week 2, December 11-17: Compassion
Week 3, December 18-24: Joy

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Week 4 of #ThrivingMindfully Self-Care Challenge: December 25-31

Equanimity or upekkha is a state of being that allows you to stand in the middle of whatever thought, feeling, or experience you may have with calm awareness and nonjudgment. Going within and being with all of your stuff (thoughts, feelings, and experiences) on a daily basis helps you plant seeds of equanimity in your garden of self-acceptance. When you give yourself equanimity, you are able to handle the ups and downs of life with more peace. You also access more loving kindness, compassion, and joy. In addition, your capacity to support others with loving kindness, compassion, joy, and equanimity grows.

Theme/Video: Equanimity

Invitation: Slow down and take three deep breaths. Touch your heart with one or both of your hands as you enter into a moment of stillness.

Take three more deep breaths. Right where you are repeat the first prayer out loud or silently three times: May I embody and express equanimity for myself.

Take three more deep breaths and repeat the second prayer. May I share equanimity with others. Inhale deeply and as you exhale thank yourself for showing up in the stillness.

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Reflection Questions and Journaling Exercise: Take some time this week to reflect on and journal about one or more of the questions below.

1) What does equanimity mean?
2) What does equanimity look like in your life?
3) What prevents you from embodying and expressing equanimity for yourself? and for others?
4) What do you want equanimity to look like in 2018?
5) How can you add more equanimity into your daily, weekly, and monthly routines?

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#ThrivingMindfully Self-Care Challenge, Week 3 – Joy

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Welcome to Week 3 of the Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity! Each week during the Self-Care Challenge, you are invited to watch a video and participate in an exercise that includes breathing exercises, reflection questions, and journaling. If you missed the first and second weeks, click on the links below.

  • Week 1, December 4-10: Loving Kindness
  • Week 2, December 11-17: Compassion
  • Week 3, December 18-24: Joy
  • Week 4, December 25-31: Equanimity

Week 3 of #ThrivingMindfully Self-Care Challenge: December 18-24

Theme/Video: Joy

Joy is a choice to become aware of and rejoice in the JUICY moments that OPEN YOU up from the inside out. The JUICY moments are filled with goodness. When you can make this choice and appreciate and experience your own JOY, you develop the capacity to rejoice in the goodness of others. That’s called sympathetic joy or mudita. It starts first with you. Remember you are responsible for creating joy in your life. So get to it!

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Invitation: Slow down and take three deep breaths. Touch your heart with one or both of your hands as you enter into a moment of stillness.

Take three more deep breaths. Right where you are repeat the first prayer out loud or silently three times: May I embody and express joy for myself.

Take three more deep breaths and repeat the second prayer. May I rejoice in the joy experienced by others. Inhale deeply and as you exhale thank yourself for showing up in the stillness.

JournalYourThoughts

Reflection Questions and Journaling Exercise: Take some time this week to reflect on and journal about one or more of the questions below.

1) What does joy mean?

2) What does joy look like in your life?

3) What prevents you from embodying and expressing joy for yourself? and joy for others?

4) What do you want your joy for yourself and joy for others to look like in 2018?

5) How can you add more joy into your daily, weekly, and monthly routines?

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Befriend Yourself

Becoming your own best friend is one of the greatest self-care gifts you can give yourself. It is loving kindness.

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Take a moment to look into your eyes and befriend yourself today or this week. In that moment, ask yourself what you need to outsmart stress and thrive+work mindfully. Do one thing that helps you meet your need.

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Join the #ThrivingMindfully Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity.

Happy December: #ThrivingMindfully Self-Care Challenge, Week 1 – Loving Kindness

AL-MeditatingatEMIHappy December! It’s the last month of 2017. It’s also my birthday month and an opportunity for me to share what I have learned so far in my mindfulness facilitator training program with the Engaged Mindfulness Institute (EMI). The EMI program started with a week-long silent retreat that was held in Deerfield, Massachusetts in September. One of my biggest takeaways from the retreat is the value of practicing loving kindness or metta towards myself each day. It is one of my four self-care vitamins (loving kindness, compassion, joy, and equanimity) I use to outsmart stress and thrive+work mindfully.

TM-SpecialGift

Here’s my special gift for you: #ThrivingMindfully Self-Care Challenge, a four-week experience that invites you to practice and reflect on loving kindness, compassion, joy, and equanimity.

Each week, I will share a video and invite you to participate in a self-care exercise that includes breathing exercises, reflection questions, and journaling. See the schedule below.

  • Week 1, December 4-10: Loving Kindness
  • Week 2, December 11-17: Compassion
  • Week 3, December 18-24: Joy
  • Week 4, December 25-31: Equanimity

Week 1 of #ThrivingMindfully Self-Care Challenge: December 4-10

Theme/Video: Loving Kindness

Invitation: Slow down and take three deep breaths. Touch your heart with one or both of your hands as you enter into a moment of stillness.

Take three more deep breaths.

Right where you are repeat this prayer out loud or silently three times: May I embody and express loving kindness.

Take three deep breaths. Thank yourself for showing up in the stillness.

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Reflection Questions and Journaling Exercise: Take some time this week to reflect on and journal about one or more of the questions below.

  1. What does loving kindness mean?
  2. What does loving kindness look like in your life?
  3. What prevents you from embodying and expressing loving kindness for yourself?
  4. What do you want your loving kindness to look like in 2018?
  5. How can you add more moments of loving kindness into your daily, weekly, and monthly routines?