Mindfully Resilient programs and coaching include a rich blend of mindful awareness, stress resilience, high performance, and science of happiness practices, carefully crafted in purposeful sequences to help you build your skills from class to class.  Most practices take just a few moments to a few minutes, so go ahead and sample some of our 'beginner' practices below.  Then check out our programs for educators and students to get started today!

A MINDFULNESS PRACTICE

This 3-minute, trauma-informed introduction to seated practice  can form a foundation for many types of formal mindfulness.  In this case, "formal" means that you practice in a quiet space, on purpose, to develop your capacity to observe your own breath, your body, and how your mind works.  There are countless variations on this foundational practice, and at each session of Mindfully Resilient classes we add to our repertoire of formal mindfulness possibilities, and build on this 3-minute practice.

3-Minute Formal Practice

We invite you to try find a comfortable, quiet place to try it for yourself, and adjust it to suit your own needs.  It travels well:  you can practice at a desk at work, in a comfy chair at home, on a park bench, or anywhere that's comfortable!

Just Listen:

A SCIENCE OF HAPPINESS PRACTICE

This one's quick and easy, and - if practiced daily - can shift your perspective enough to offer a little extra resilience on challenging days.  It combines informal mindfulness (practices you can do in just a breath or three, anytime, anywhere) with positive psychology research on balancing negativity bias.  In each Mindfully Resilient session, we learn at least one - and often more - science of happiness practice.

WWW Practice:  What went well?

1. Find a comfortable position where you can focus for 3 breaths.
2. Close your eyes or just look down.
3. Take one full, slow breath to let go of whatever you were thinking about.
4. On your next breath, think of just one thing that went well today.  It could be as small as arriving somewhere on time or as big as acing an evaluation.  Size doesn't matter.
5. On your third breath, really take a moment to let it sink in:  something did go well today.  Period.
6. Proceed with your day.

If you want to deepen the effect of this practice, write down at least one WWW each day, by hand.  Store your WWW's together to revisit on particularly challenging days.

A HIGH PERFORMANCE PRACTICE

This practice can help you get better sleep.  Of course, there are many other "sleep hacks" out there, and we'll add to these - and other energy-boosting, stress-busting practices - in each Mindfully Resilient session.

'Switching-Off' Practice

One hour before bedtime (and studies show that going to bed and rising at roughly the same times each day helps you get better sleep too):

• Stop looking at all electronic devices: laptops, phones, tablets, and - preferably - television too.
• Stop doing work.  Period.
• Use the hour before bed to relax and wind down.

Try it for at least 10 days and record how your sleep goes, and how you feel the next day.