Wellness Beyond Whiteness
This series of mindfulness practices moves to center mindful social justice. Introduction to Mindfulness and Meditation (by Mariah Hight) seeks to answer the question "What does Wellness Beyond Whiteness mean?" Learn how mindfulness can help us respond to racial inequality and to fight for racial justice. Alternate nostril breathing (by Mariah Hight) teaches a daily breathing exercises to maximize our oxygen intake, increase cognitive performance, and improve emotional intelligence. Body Scan for Burnout (by Liv Huntzinger) is focused specifically on recognizing how you experience feelings of burnout in your body. Through doing this, you may be able to better understand when it is time to show yourself compassion and to allow for rest. Meditation on Fear, Discrimination, and Violence (by Angela Pham) was written by Vietnamese Buddhist monk and founder of the Plum Village Tradition, Thích Nhất Hạnh. It is a brief practice in becoming aware of the widespread impact of discrimination and injustice within our communities and mindfully giving thoughts of loving-kindness to those impacted by these negative spaces in our society. Mindfulness of Emotions (by Liv Huntzinger) can be used for a moment of mindfulness when you have recognized that you have upheld white supremacy in some way. By recognizing our actions and how they affect us emotionally, we can better contribute to racial justice work. R.A.I.N. Meditation (by Angela Pham) was adapted from Tara Brach’s R.A.I.N. practice. This practice will allow us to better be mindful of the current events and political turmoil that might be impacting our lives. It entails recognizing an event and emotion, accepting the experience, investigating it with curious attention, and finally, nurturing yourself with self-compassion as we begin to move towards healing.
Introduction to Mindfulness
Alternate Nostril Breathing
Body Scan for Burnout
Meditation on Fear, Discrimination, and Violence
Mindfulness of Emotions
R.A.I.N. Meditation
Feel Better Now Workshop Practices
This series of audio files provides you with the mindfulness-based practices taught in the workshop series: Feel Better Now. These can be helpful if you would like to practice what you learn in the workshop in your own time. STOP and Diaphragmatic Breathing are from episode 1. Body Bcan and Mindful Emotions are from episode 2. Leaves on a Stream and Mindful Eating are from episode three. Self-Compassion Break and Lovingkindness are from episode 4. We encourage working towards a daily mindfulness practice, and hope that you experience relief by doing so.
STOP Meditation
Diaphragmatic Breathing
Body Scan
Mindful Emotions
Leaves on a Stream
Mindful Eating
Self-Compassion Break
Lovingkindness Meditation
Relaxation & Mindfulness Exercises
This series of audio files offer you two categories of exercises. The first, relaxation exercises, help to calm the body and to relieve tension. These are helpful if you experience sleeplessness, headaches, racing thoughts, and tense muscles. The second, mindfulness meditations, help you be have a calm, curious awareness of your present experience. These are helpful if you struggle with being focused on the future or on the past and have difficulty relaxing into the present moment. Please review the below introduction for additional information about this series.
Introduction
Body Awareness
Calm Place
Deep Breathing
Mindful Breathing I
Mindful Breathing II
1 Minute Mindfulness
Canvas Meditation