Health Journal Online

Tag: Mindful

  • Workplace Wellbeing in This Digital Age: Mindful Guidance for Digital Fatigue and Burnout

    Workplace Wellbeing in This Digital Age: Mindful Guidance for Digital Fatigue and Burnout

    It’s 3p.m., and you’ve been at your desk for all or most of the day. Maybe you even worked through lunch, hunched over your keyboard while eating a sandwich. If you paused and tuned into your body, would you notice how your eyes are burning, how your neck and shoulders are tense and achey? Swamped at work, trying to stay on deadline, can you remain focused and calm your frazzled mind—or do you struggle with staying on task?

    Or how about when the workday is over? Maybe you crawl into bed, exhausted—but still can’t sleep through the night. And when you’re away from your office, how often do you remember to unplug and wander screen-free in healing green spaces? 

    All of these are extremely common symptoms and contributors to what we call screen-related stress, digital fatigue, and burnout—and they’re endemic in the workplace. 

    The good news is that you don’t have to keep living this way. We have the option to work more mindfully: by improving our computer station; learning on-the-spot de-stressing techniques; taking nature breaks to recharge; and establishing better tech habits.

    When we get serious about Digital Wellness, we can create healthier workplaces, be kinder to our bodies and minds, and engage in activities that actually replenish our energy and combat burnout when we’re not at work.

    Our Digital Wellness Best Practices: 4 Easy-to-Use Tips

    I’ve been fortunate to work with Dr. Michael Rich, Director of Harvard University’s Digital Wellness Lab, in developing these research-backed strategies for greater digital wellness. Dr. Rich contributed to our book Less Screen More Green, and we were truly blessed to have the late Dr. Jane Goodall write the foreword.

    The reality is, today’s digital workplace was not designed for our wellbeing, as you probably know all too well. It’s clear that we need to be intentional about fostering our wellbeing more than ever. Here are four essential places to start.

    1. Check Your Workstation Ergonomics

    How your workstation is set up has a significant impact on you and your work. Pamela Dempster, a Certified Professional Ergonomist and collaborator in our programs, cautions: “Laptops can be a health issue as they promote more neck bending/cervical flexing which should be avoided for extended periods of time. Also, poorly designed workstations, and the current trend of ‘hot desking’ [where workstations are continually rotated], significantly increase workplace stress.” So let’s look more closely at how a workstation should be set up to limit stress and promote better skeletal, muscular, nervous-system, and eye health.

    First, a good chair with lumbar (lower back) support and a good armrest is key. Supportive armrests are critical for upper body/upper extremity health, and they’re best if padded with soft foam underlay. Your screen should be an arm’s length away and at eye level so you are looking straight ahead into the upper part of the screen, not looking down and straining your neck. Monitors at eye height promote neutral head/neck positioning. This promotes downward eye gazing which is healthier for our near-sighted visual system and its ability to focus better on what it’s reading.

    As you probably know, staring at blue-lit screens and unhealthy tech habits, including poor ergonomics, increase our stress levels and our exhaustion. They drain our physical and mental fuel and contribute to burnout. To support eye health, invest in blue-light filtering glasses to ease eye strain, and keep lubricating eyedrops at your desk and remember to blink. (Yes, we “forget” to blink when we’re glued to screens!)

    2. Do Regular Deskercises

    It’s important to keep the body moving during the day, even when you’re right at your desk. This keeps us from developing muscle strain and repetitive injuries like “Tech Neck.” Regular gentle movement practices like Chi Gong, and intentional practices like mindfulness meditation and breathing exercises (yes, we “forget” to breathe, as well) help relax our bodies and calm and focus our minds. This not only increases ease and productivity at work, but also helps us sleep much better at night.

    Turn away from your screen frequently to refocus your gaze and take some deep breaths for on-the-spot relaxation and recharging. One of the easiest deskercises we recommend is called 20-20-20: Set a timer, and every 20 minutes, shift your gaze away from your screen—even better if it’s out a window. Look at least 20 feet away, for at least 20 seconds, and do some deep breathing.

    One of our Digital Wellness participants reported that since doing the Mindful Tech program, she’s rearranged her desk and computer setup, relieving tension in her neck and low back. She now also takes regular breaks to do the 20-20-20 practice and stand up and stretch. “It’s made me feel better with the amount of screen time in my work, and it’s non-negotiable.”

    3. The Nature Remedy: A Daily Dose of Nearby Nature

    In a world that is tech-obsessed, noisy, and chaotic, it’s so easy to forget that “nature” is not something out there in the woods. It’s not separate from us. We humans are part of nature! (Although this isn’t always evident by how recklessly we treat our environment.) Being in the forest, a city park, a patch of grass, or just pausing to turn inward for a moment and take some lungfuls of fresh air is coming home to our true selves, in some way.

    We call this intentional practice The Nature Remedy, and it is the ground of our workplace wellness program.

    Scientific evidence by researchers including Dr. Qing Li, the Scientific Advisor for The Forest Bathing Institute, supports the benefits of mindfulness in nature for many physical and mental health issues including: hypertension, anxiety, depression, empathy fatigue, and burnout. This Japanese practice of Shinrin Yoku is emerging as a key strategy for workplace wellness and is practiced by many eminent health professionals themselves.

    Our co-author Dr. Rich is an advocate of the healing power of nature as a key aspect of workplace wellbeing and was surprised by the effect of Shinrin Yoku: “Recently, at a conference in Aspen, I had my first experience with Forest Bathing. Surprisingly, it may seem that nothing is happening; there we were under the canopy of trees just focusing on specific senses. Yet somehow it is everything as we paused, slowed down, and listened to the trees. Most of this digital generation are so used to being hyper-stimulated that it takes them time to ease into the quiet that is so key to their mental health. Gearing down, being in nature, without our phones, is truly beneficial for us all.”

    Dr. Rich explains what is happening in this simple moment. Forest Bathing works, because when we shift from our habitually speedy and cluttered mind, this can have a profound impact on resetting our nervous system. We’re shifting from the sympathetic (stress) mode, to the parasympathetic (relaxation) mode. The mental health benefits are similar to clearing your mind in meditation. You’re connecting with an inner stillness that is usually drowned out by the noise of our highly urbanized workplaces.

    Remember, it’s important to do this screen free. Screens disrupt our sense of connection to time and place and our bodies, which limits our ability to settle into the quietness.

    We’ve found that this intentional reconnection with nature is resonating, even with people whose jobs require them to spend entire days on screens. One IT professional reported this experience after taking our Digital Wellness program and trying our Nearby Nature tip: “Instead of moaning about not being able to get out for a long hike, I take frequent breaks. Just walk around the block without checking my phone or listening to music. That’s a big change for me! I am seriously hooked, worse than my caffeine habit. Our boss is happy we’re taking fewer sick days. It’s a good reminder to do some of my mindfulness stuff outdoors when I can, without my phone.”

    4. Sleep Strategies

    The quality and duration of your sleep has an immense impact on your mental, emotional, and physical wellbeing. We need it for good immune function, to process thoughts and emotions, and to repair our bodies and balance our nervous system. But we don’t always make the connection between our daily screentime, digital fatigue, burnout, and our ability to get the very sleep we need to recover.

    One of the most helpful things you can do is just unplug at least one hour before bedtime. Leave your phone powered off; get a battery alarm clock to use instead. As you may know, there’s scientific evidence that wireless radiation affects our sleep, so you will also sleep much better in this tech-free sanctuary if you also turn off your WiFi. Avoid all caffeine in the late afternoon and evening, and consider natural supplements such as calcium, magnesium and low-dose melatonin. When you can’t get to sleep, fussing about not sleeping generally tends to make things worse. Instead, doing a sleep meditation or deep breathing can often help you sink into a deep rest.

    Reclaiming Our Right to Workplace Wellbeing

    Inertia is a strange thing. It’s easy to assume, just because most workplaces, by default, encourage unhealthy daily routines and habits, that this is “just the way it is.” The truth is that it doesn’t have to be this way at all. We can reclaim our right to workplace wellbeing.

    We’re also seeing positive signs every day that change is coming: A significant number of businesses and organizations are waking up to how crucial it is to have employees take care of themselves if they want workplaces that can actually function.

    If you’re inspired to take action for your own wellness, please try these practices for yourself, and check out the resources we offer.

    Details about our program: www.DigitalWellnessPrograms.com

    Our book: www.LessScreenMoreGreen.org

    Our nonprofit: www.GlobalHealthAlliance.ca

    More from Pamela Dempster and healthy ergonomics: www.DempsterWellness.com

    Details about The Forest Bathing Institute: www.tfb.institute 



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  • Do I Need to Meditate to Be Mindful?

    Do I Need to Meditate to Be Mindful?

    Ed Halliwell explores a common question asked by those new to mindfulness meditation: Do I need to meditate to be mindful?

    One of the most common questions I’m asked by people wondering if mindfulness is for them is: Do I need to meditate to be mindful?

    To be fair, there’s often a subtext behind the inquiry: most mindfulness courses ask participants to practice for up to 45 minutes a day, the suggestion being that this will be a vital part of the learning process. Forty-five minutes a day seems a lot of work for most people, especially in a culture where sitting still and “doing nothing” for any time at all is unusual. If mindfulness just means paying attention, why can’t I do that without having to meditate? Can’t I just decide to notice things a bit more?

    Ask yourself this: can you just decide to be good at tennis?

    Well, ask yourself this: can you just decide to be good at tennis? Or speak French? Or play the piano? While some of us might have more of an aptitude for learning skills like these, they still have to be practiced. We have to put some effort in. Evidence from the clinical and neuroscientific studies of mindfulness suggests that paying attention is an art to be cultivated in just the same way—we can develop our capacity for awareness through training. It’s also what meditators down the ages have reported.

    The more we do something, the more we’re likely to continue to do it, and to do it well—this is how habits form, and skills are acquired. So it makes sense that the more we practice meditation—the art of paying attention—the more mindful we will find ourselves.

    Moving From the Head to Embodiment

    Perhaps one of the disadvantages of the gradual shift away from the use of the word meditation and towards the word mindfulness is that meditation conveys more of a sense of this being a practice, and not just a given attribute. “Deciding to be mindful” is something that comes from the head, a thought, whereas “practicing meditation” brings more of a sense of embodiment with it. If we want our mindfulness to be something we are, more than just a thought of something we’d like to be, it seems we need to cultivate it through meditation.

    Lots of studies suggest that engaging in periods of meditation shifts our brain, body, and experience in seemingly beneficial ways. What’s less clear is the effect of meditation practice over a period of time on those changes—is it this or something else that leads to the benefits seen? In other words: we know meditation works, and we know mindfulness works, but we’re still understanding the mechanisms behind how meditation helps mindfulness to work better.

    Tradition, logic, and some strong scientific indicators say the meditation practice is key, but we still can’t be quite sure. Indeed, one review of the impact of practicing meditation during a mindfulness course found much less of a link between practice time and results than received wisdom might have predicted. While there is plenty of evidence suggesting a causal link, it’s early days in the research literature, and it would be good to see some studies which compared the effect of mindfulness courses with (and without) a home practice component. For now, the jury’s out on just how important formal meditation is to cultivating mindfulness.

    Accepting the Gift, Choosing the Practice

    Today, as I meditated at lunchtime in the churchyard outside our house, I wondered at the magnificent storm clouds billowing low across the hills on the horizon, felt waves of cascading energy flow through my body as the busyness of my morning—and my mind—subsided into moments of inner quiet, letting go into a grace of appreciation at having the senses to experience such a scene. I felt content, tired, a bit wet (raindrops on the grass below) and far more present than when I’d sat down to practice.

    Whatever the effect of meditation on my general mindfulness and well-being, experiences like that—the sense of opening into a vivid and vibrant aliveness—feel precious enough to be worth a lot by themselves. Anything else I’ll take as a bonus.

    This blog post originally appeared on Mindful.org in July 2012.



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  • Mindful Munching: 10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine (Target keywords: mindful eating, daily routine)

    Mindful Munching: 10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine (Target keywords: mindful eating, daily routine)

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and forget to prioritize one of the most essential aspects of our well-being: eating. Many people find themselves scarfing down meals on-the-go, in front of the TV, or while scrolling through their phones, without even realizing what they’re putting into their bodies. This mindless eating can lead to a range of negative consequences, from weight gain and digestive issues to decreased satisfaction and enjoyment of food. That’s where mindful eating comes in – a powerful practice that can transform the way we approach meals and snacks, and have a profound impact on our overall health and happiness.

    What is Mindful Eating?

    Mindful eating is the practice of paying attention to the experience of eating, savoring each bite, and being fully present in the moment. It’s about cultivating awareness of the sights, smells, tastes, and textures of food, as well as the physical sensations of hunger and fullness. By eating mindfully, individuals can develop a healthier relationship with food, reduce stress and anxiety, and even improve their digestion and nutrient absorption. Incorporating mindful eating into your daily routine can be simple and straightforward, and can have a significant impact on your overall well-being.

    10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine

    1. Start with a Morning Mindful Moment: Begin each day by taking a few deep breaths, noticing the sensation of the air moving in and out of your body, and setting an intention to eat mindfully throughout the day. This simple practice can help set a positive tone for the rest of the day and increase your awareness of your eating habits.

    2. Eat Slowly and Savor: When sitting down to a meal, make a conscious effort to slow down and savor each bite. Pay attention to the flavors, textures, and aromas of your food, and chew slowly and thoroughly. This can help you enjoy your food more, reduce stress, and even improve digestion.

    3. Remove Distractions: Turn off the TV, put away your phone, and eat in a distraction-free environment. This can help you focus on the experience of eating and reduce mindless snacking.

    4. Use All of Your Senses: When eating, engage all of your senses – sight, smell, touch, taste, and hearing. Notice the colors and presentation of your food, the aromas and flavors, the textures and temperatures, and the sounds of sizzling or crunching.

    5. Listen to Your Body: Pay attention to your physical sensations of hunger and fullness, and eat when you’re hungry, stopping when you’re satisfied. This can help you develop a healthier relationship with food and reduce overeating.

    6. Practice Gratitude: Take a moment before each meal to reflect on the food in front of you and express gratitude for the nourishment it will provide. This can help cultivate a positive and appreciative attitude towards food and eating.

    7. Try Mindful Snacking: When reaching for a snack, take a moment to notice your motivations – are you hungry, bored, or stressed? Choose a healthy snack, and eat it slowly and mindfully, savoring the flavors and textures.

    8. Eat with Others: Sharing meals with others can be a great way to cultivate mindful eating, as it encourages social interaction, slows down the pace of eating, and fosters a sense of community and connection.

    9. Keep a Food Diary: Writing down what you eat, how you feel, and your physical sensations can help you become more aware of your eating habits and identify patterns and areas for improvement.

    10. Make Mealtime a Ritual: Create a consistent and enjoyable mealtime routine, whether it’s lighting candles, playing soothing music, or using your favorite dishes. This can help signal to your brain that it’s time to eat and make the experience more enjoyable and satisfying.

    The Benefits of Mindful Eating

    Incorporating mindful eating into your daily routine can have a range of benefits, from improved digestion and nutrient absorption to increased satisfaction and enjoyment of food. By eating mindfully, individuals can also reduce stress and anxiety, develop a healthier relationship with food, and even improve their overall mental and physical well-being. Additionally, mindful eating can help with weight management, as it encourages individuals to listen to their bodies and eat when they’re hungry, stopping when they’re satisfied.

    Overcoming Common Challenges

    While incorporating mindful eating into your daily routine can be simple and straightforward, there are common challenges that may arise. One of the biggest obstacles is finding the time and motivation to eat mindfully, especially in a busy and fast-paced world. To overcome this, start small – try incorporating one or two mindful eating practices into your daily routine and gradually build up to more. Another challenge is dealing with emotional eating – using food as a way to cope with stress, anxiety, or other emotions. To overcome this, try to identify your emotional triggers and develop healthier coping mechanisms, such as meditation, exercise, or talking to a friend.

    Conclusion

    Incorporating mindful eating into your daily routine can be a powerful way to transform your relationship with food and improve your overall health and happiness. By eating slowly, savoring each bite, and being fully present in the moment, individuals can develop a healthier and more positive approach to eating. Whether you’re looking to improve your digestion, reduce stress, or simply enjoy your food more, mindful eating can be a simple and effective solution. So why not give it a try? Start with one or two mindful eating practices today, and see the positive impact it can have on your daily routine and overall well-being.

    Frequently Asked Questions

    Q: What is mindful eating, and how does it differ from regular eating?
    A: Mindful eating is the practice of paying attention to the experience of eating, savoring each bite, and being fully present in the moment. It differs from regular eating in that it encourages individuals to slow down, be more aware of their physical sensations, and cultivate a healthier relationship with food.

    Q: How can I incorporate mindful eating into my busy daily routine?
    A: Start small – try incorporating one or two mindful eating practices into your daily routine, such as eating slowly or removing distractions. Gradually build up to more practices, and find what works best for you.

    Q: What are some common benefits of mindful eating?
    A: Some common benefits of mindful eating include improved digestion, increased satisfaction and enjoyment of food, reduced stress and anxiety, and a healthier relationship with food.

    Q: How can I overcome emotional eating and develop a healthier relationship with food?
    A: Try to identify your emotional triggers and develop healthier coping mechanisms, such as meditation, exercise, or talking to a friend. Practice mindful eating, and focus on cultivating a positive and appreciative attitude towards food and eating.

    Q: Can mindful eating help with weight management?
    A: Yes, mindful eating can help with weight management by encouraging individuals to listen to their bodies and eat when they’re hungry, stopping when they’re satisfied. It can also help reduce overeating and improve nutrient absorption.

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  • Shifting Habits: Three Mindful Parenting Tips You Can Try Today

    Shifting Habits: Three Mindful Parenting Tips You Can Try Today

    Susan Kaiser Greenland offers three mindful parenting tips to help kids pause and reflect so they can identify and shift habits.

    We all have habits—some of them helpful or neutral, others that persistently create problems in our lives. It’s easier for kids to change habits than grown-ups. One way to start recognising your pattern of automatic behavior is to create external signals that will automatically show up throughout the day. These three mindful parenting tips can be interrupters that provide an opportunity to pause and reflect.

    1. Create mindfulness reminders

    I have seen kids tie a string around one finger, make mindfulness bracelets of ribbons or beads, or tape a colorful sticker to their cell phones. Whenever you see them, just pause to take in what’s happening in your mind and body.

    2. Implement breathing prompts

    Suggest to your children to practice breath awareness whenever they brush their teeth or put their socks on. Breathing prompts help kids recognise just how many things they do are on automatic pilot. By interrupting automatic behavior, kids have the time and mental space to make connections between what they’re doing, what they’re thinking, and how they’re feeling.

    3. Notice funny feelings

    Kids talk about having a funny feeling in the split second just before they do something that they later wish they hadn’t done, maybe a tightening in their chests, or a sinking feeling in their stomachs. That funny feeling occurs in the “about to” moment.

    By noticing their funny feelings, kids pause before they act to ask:

    • Why am I choosing to do this?
    • How does it make me feel?
    • Is my motivation friendly or unfriendly?

    If, upon reflection, the action doesn’t feel right, they can choose to act differently.

    Photo © flickr.com/Josh Kenzer



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  • A New Mindful App is Coming!

    A New Mindful App is Coming!

    Get all of Mindful’s resources right at your fingertips—and enjoy a full year of Mindful Digital completely free when you sign up for early access.

    Mindful.org is hard at work getting the Mindful App out into the world (available for iPhone and Android users). Our goal is to create and deliver a mobile experience that effortlessly puts the best of Mindful in your hands.

    We believe that top-quality mindfulness tools should be available to everyone, and that having multiple ways to engage with mindfulness increases the likelihood that practices like meditation, breathwork, movement, and journaling can become lifelong, life-enriching habits.

    What’s Inside the App

    With the touch of a button, you’ll find on-the-go access to everything you need:

    • Guided Meditations for All of Life’s Moments
      Our extensive archive offers a wide array of meditations for beginners and seasoned meditators alike. Search for practices tailored for everything from dealing with difficult emotions and facing loss to increasing compassion, experiencing more joy, and getting better sleep.  
    • Expert-Led Courses, Workshops & In-Depth Digital Guides
      Access comprehensive digital guides and online courses on topics like mindfulness for grief, gratitude, anxiety management, and more – all led by experienced educators and researchers. 
    • Engaging Podcasts & 12-Minute Meditation Sessions
      Listen to a variety of audio resources – including our 12-Minute Meditation weekly podcast series – for quick, digestible mindfulness breaks. 
    • Curated Collections, Mindful Challenges & Thematic Practices
      We bundle content and bring it to you so you can focus on a specific theme in your daily practice. Start building intentional self-care habits, and watch the positive effects on your perspective, thought patterns, interactions, and relationships. 
    • Evidence-Based Articles & Practical Everyday Mindfulness Tips
      Whether you’re brand new to mindfulness or you’ve been practicing for years, we’ve got approachable, research-backed guidance from the world’s leading teachers and experts to help you integrate mindfulness into your daily life.

    The Perks of Joining Early

    Right now, when you sign up for early access, you’ll receive an entire year of Mindful Digital as our thank-you for joining our growing community.

    Be the first to know when the Mindful App launches!



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  • Mindful Marble Art: A Creative & Sensory Practice for Kids

    Mindful Marble Art: A Creative & Sensory Practice for Kids

    This marble-painting activity activates all the senses and lets you enjoy a mindful moment while making art with your little ones.

    Mindfulness isn’t just about stillness—it can be a playful, swirling, and colorful experience. Mindful marble art transforms a simple creative activity into a sensory-rich moment of presence, helping children slow down, focus, and express themselves.

    Through gentle movement, breath awareness, and sensory exploration, this practice fosters patience, emotional regulation, and creativity—all while making art! See what it can look like. The sensation of rolling marbles, the vibrant blending of colors, and the rhythmic tilting of the tray help little ones engage their senses and cultivate mindful awareness.

    Benefits of Making Mindful Marble Art

    • Encourages patience: Children practice slowing down and guiding movement with care.
    • Engages the senses: Touch, sight, and motion deepen awareness of the present moment.
    • Strengthens breath-body connection: Pairing breath with movement supports self-regulation.
    • Fosters creativity & self-expression: Encourages open-ended exploration and focus.

    What You’ll Need

    • A shallow tray or box (a baking pan or shoebox lid works well)
    • A sheet of paper (cut to fit inside the tray)
    • Non-toxic, washable paint in 2-3 colors
    • Marbles or small rolling objects (ping pong balls, beads, or crumpled foil work too!)
    • A damp cloth or wipes for easy cleanup

    How to Do Mindful Marble Art

    1. Set the Space

    Begin by creating a calm and inviting atmosphere. Place materials in front of you and your child. Before starting, take a deep breath together:

    • Breathe in slowly through your nose (as if smelling a flower).
    • Exhale gently through your mouth (as if blowing out a candle).

    Repeat this breath 2-3 times. 

    Ask your child, “How do you feel right now?” 

    2. Sensory Preparation

    Invite your child to explore the marbles before painting:

    • What do they feel like? Smooth? Cool? Round?
    • Can you roll them between your fingers without dropping them?

    Dip a marble into the paint and ask:

    • What does the paint feel like? Sticky? Slippery? Gooey?
    • What colors do you see? Are they mixing together?

    3. Rolling with Awareness

    Place the marbles onto the paper in the tray. Guide your child to hold the edges, feeling its weight.

    Encourage mindful movement:

    • As they tilt the tray forward—breathe in.
    • As they tilt it back—breathe out.

    Mindful questions to keep attention focused:

    • What happens when you move the tray fast? What about slow?
    • Do the marbles ever get ‘stuck’? What can we do to help them move?
    • How do the colors mix together?

    If attention drifts, take a pause-and-wiggle break, shaking out hands before resuming.

    4. Reflect and Appreciate

    Once finished, pause to admire the marble art. Ask:

    • What do you see in the patterns? (Clouds? Rivers? Something new?)
    • How did it feel to roll the marbles?

    End with a gratitude moment together. Place a hand on your heart and say, Thank you for this time to create and play.



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  • Jenée Johnson on How Mindful Leaders Can Heal Trauma

    Jenée Johnson on How Mindful Leaders Can Heal Trauma

    Jenée Johnson explains how healing trauma and mindfulness go hand in hand in this 5-minute video.

    In this video from the Wisdom 2.0 Conference held in San Francisco in 2019, Jenée Johnson shares her own journey of doing trauma-informed work within traumatizing systems, and explains how mindful leaders can help heal trauma. Watch the video, or read the transcript below.

    Jenée Johnson discusses trauma-informed work and how mindful leaders can help heal trauma.

    San Francisco is in the midst of probably the worst housing crisis in the country, and the San Francisco Department of Public Health is tasked with stewarding the health of the city and county’s population, and inside of that we have recognized that the way we function is often trauma-inducing not only to the communities that we serve, but to the workforce.

    That we are often bureaucratic, siloed, that people are demoralized, that we are not trustworthy, and that it can be a very mean place to work. And because of that, we have gone on a mission to move from being trauma-inducing to a trauma-informed, and ultimately a healing organization, and organization that is trustworthy and has at its core compassion and empathy, and is thoughtful about the way we deliver services. 

    We ask the key question—not, “What is wrong with you?” but, “What has happened?”

    We ask the key question—not, “What is wrong with you?” but, “What has happened?” And when you ask what has happened it invites compassion, it invites looking at strengths in the face of adversity.

    I was an embedded trauma trainer inside a maternal adolescent health ward, and as I was delivering the trauma training I noticed that the workforce, although interested in trauma principles, did not seem like it had the strength and the bandwidth to really hold the important work that was ahead of us. And it occurred to me that what we needed to do was become a mindful organization, in order to become a trauma-informed organization. That trauma-informed and healing needed to exist inside of a nest of mindfulness.

    I went to the trauma leader and I said I know of an organization that has curated mindfulness in the workforce, the Search Inside Yourself Leadership Institute. I went to Search Inside Yourself, and thus began the journey of me becoming a trained teacher to deliver the program, and then I landed the role of the program innovation leader in mindfulness, trauma, and racial equity.

    It occurred to me that what we needed to do was become a mindful organization, in order to become a trauma-informed organization.

    Mindfulness, trauma, and racial equity are knit together, because part of what makes our organization trauma-inducing is we can be a very demoralizing place to work, and the people who have the worst health outcomes across every data point that we measure are people of colour. And it’s telling us a story of how we have yet to truly, honestly, grapple with racial equity, and part of the challenge of grappling with racial equity is we need people to be strong in their core, we need people to grapple with white fragility, which often derails the conversation.

    To move the conversation forward, we all need to be able to be resilient, and mindfulness is the pathway.



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  • Constant Craving – Mindful

    Constant Craving – Mindful

    If there’s a patch of open lawn at a corner, children will cut through, and grass soon becomes hardened ground. Ancient people created paths walking from one place to another; horses and oxen widened them; and today they’re paved roads. When we want to go someplace, we choicelessly take these well-trodden paths.

    It’s the same with our brain and the muscles and organs that respond to its commands. As neurons keep firing in a particular configuration, a path is created and it’s just easier to go there. Neurons that “fire together, wire together.” It’s how we learn to talk, to play guitar, to paint, and to smoke and overeat.

    As Judson Brewer points out in The Craving Mind, laying down memories (pathways to return to) is as ancient and ingrained as life itself. Eric Kandel won the Nobel Prize in Physiology in 2000 for demonstrating that even the lowly sea slug—hardly a big-brained cousin to humans—employs a “two-option approach” to raise its chances of survival: “move toward nutrient, move away from toxin.” Likewise, we adapted by laying down memories of what is and isn’t food and where to find it, so we could return for more. And, critically, the food offered us a reward: a shot of brain chemicals that signal satisfied hunger. Yum. Yum.

    This reward-based learning system, Brewer notes, is easily hijacked to develop other habits: See cool kids smoke. Smoke to be cool. Be seen as cool. Feel good. Lay down a feel-good memory. Want to do it again.

    Once laid down, this path takes us round trip; we’re on a loop. Seeing people smoke triggers us, and the immediate effect is the brain saying “that will make me feel better or lessen the pain.” An urge, a craving, emerges in the body. We take action to feed the craving and light up. We get the good feeling (our reward), but we also start to see the world differently. In what psychologists call increased “salience,” we now wear smoke-colored glasses that offer a landscape filled with perceived opportunities to smoke. The habit is reinforced, and the increased salience points us to more cues and triggers that keep the wheel spinning. Round and round we go.

    Mindfulness can break this well-worn cycle, as we see illustrated in the diagram conceived of by Brewer below.

    Graphic by Heather Jones



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  • Mindful Movement: How to Boost Fitness Results with Meditation and Awareness (Target keywords: mindfulness, fitness, meditation)

    Mindful Movement: How to Boost Fitness Results with Meditation and Awareness (Target keywords: mindfulness, fitness, meditation)

    As the world becomes increasingly fast-paced, people are looking for ways to improve their physical and mental well-being. One approach that has gained significant attention in recent years is mindful movement, which combines the principles of mindfulness, fitness, and meditation to achieve better health outcomes. By incorporating mindfulness and meditation into their fitness routine, individuals can experience a range of benefits, from enhanced physical performance to improved mental clarity and reduced stress levels.

    The Power of Mindfulness in Fitness

    Mindfulness, at its core, is about being present in the moment and paying attention to one’s thoughts, feelings, and physical sensations without judgment. When applied to fitness, mindfulness can help individuals develop a greater awareness of their body and its movements, allowing them to optimize their exercise routine and achieve better results. By focusing on the present moment and letting go of distractions, individuals can tap into their inner strength and motivation, leading to a more enjoyable and effective workout experience.

    One of the key benefits of mindfulness in fitness is its ability to enhance physical performance. When individuals are fully engaged in their workout, they are able to tap into their full potential, resulting in improved strength, flexibility, and endurance. Mindfulness also helps individuals develop a greater sense of body awareness, allowing them to move with greater precision and control, reducing the risk of injury and improving overall technique.

    The Role of Meditation in Mindful Movement

    Meditation plays a crucial role in mindful movement, as it helps individuals cultivate a greater sense of awareness and calm, both on and off the mat. By incorporating meditation into their fitness routine, individuals can experience a range of benefits, from reduced stress and anxiety to improved focus and concentration. Meditation also helps individuals develop a greater sense of self-awareness, allowing them to tune into their body’s needs and respond accordingly, whether that means taking a rest day or pushing through a challenging workout.

    There are many different types of meditation that can be incorporated into a mindful movement practice, including loving-kindness meditation, transcendental meditation, and guided meditation. Loving-kindness meditation, for example, involves focusing on sending kindness and compassion to oneself and others, helping to cultivate a greater sense of empathy and understanding. Guided meditation, on the other hand, involves following a guided audio or visualization, helping individuals to relax and focus their mind.

    How to Incorporate Mindfulness and Meditation into Your Fitness Routine

    Incorporating mindfulness and meditation into your fitness routine is easier than you might think. Here are a few tips to get you started:

    • Start small: Begin by incorporating short periods of mindfulness and meditation into your daily routine, such as taking a few deep breaths before a workout or practicing a quick meditation session after a run.

    • Focus on your breath: Bring your attention to your breath, noticing the sensation of the air moving in and out of your body. This can help you stay present and focused, even in the midst of a challenging workout.

    • Listen to your body: Pay attention to your physical sensations, noticing areas of tension or discomfort. This can help you adjust your workout routine and avoid injury.

    • Practice mindfulness in daily activities: Mindfulness isn’t just limited to the gym or meditation cushion. Practice mindfulness in daily activities, such as eating, walking, or even doing the dishes.

    The Benefits of Mindful Movement

    The benefits of mindful movement are numerous, ranging from improved physical health to enhanced mental well-being. Some of the key benefits include:

    • Improved physical performance: Mindful movement can help individuals develop greater strength, flexibility, and endurance, leading to improved overall fitness.

    • Reduced stress and anxiety: Mindfulness and meditation can help individuals reduce stress and anxiety, leading to a greater sense of calm and well-being.

    • Improved focus and concentration: Mindful movement can help individuals develop greater focus and concentration, leading to improved performance in all areas of life.

    • Enhanced self-awareness: Mindfulness and meditation can help individuals develop a greater sense of self-awareness, allowing them to tune into their body’s needs and respond accordingly.

    Common Mindful Movement Practices

    There are many different types of mindful movement practices, each with its own unique benefits and advantages. Some of the most common practices include:

    • Yoga: A physical practice that combines movement, breath, and meditation to promote flexibility, strength, and relaxation.

    • Tai chi: A slow, flowing practice that combines movement, breath, and meditation to promote balance, flexibility, and relaxation.

    • Pilates: A physical practice that combines movement, breath, and meditation to promote core strength, flexibility, and body awareness.

    • Walking: A simple yet powerful practice that involves paying attention to the sensation of your feet touching the ground, promoting relaxation and reducing stress.

    Conclusion

    Mindful movement is a powerful approach to fitness that combines the principles of mindfulness, fitness, and meditation to achieve better health outcomes. By incorporating mindfulness and meditation into their fitness routine, individuals can experience a range of benefits, from enhanced physical performance to improved mental clarity and reduced stress levels. Whether you’re a seasoned athlete or just starting out on your fitness journey, mindful movement can help you achieve your goals and cultivate a greater sense of overall well-being.

    Frequently Asked Questions

    Q: What is mindful movement?
    A: Mindful movement is an approach to fitness that combines the principles of mindfulness, fitness, and meditation to achieve better health outcomes.

    Q: How do I incorporate mindfulness and meditation into my fitness routine?
    A: Start by incorporating short periods of mindfulness and meditation into your daily routine, focusing on your breath, and listening to your body.

    Q: What are the benefits of mindful movement?
    A: The benefits of mindful movement include improved physical performance, reduced stress and anxiety, improved focus and concentration, and enhanced self-awareness.

    Q: What are some common mindful movement practices?
    A: Common mindful movement practices include yoga, tai chi, Pilates, and walking.

    Q: Do I need to be flexible or have prior experience with mindfulness and meditation to practice mindful movement?
    A: No, mindful movement is accessible to everyone, regardless of age, ability, or experience level. Start slow, be gentle with yourself, and have fun!

    Q: Can I practice mindful movement at home?
    A: Yes, mindful movement can be practiced anywhere, at any time. Find a quiet space, put on some calming music, and get started with some simple stretches or movements.

    Q: How often should I practice mindful movement?
    A: Aim to practice mindful movement at least 2-3 times per week, ideally daily if possible. Consistency is key to experiencing the benefits of mindful movement.

    mindful-movement-how-to-boost-fitness-results-with-meditation-and-awareness-target-keywords-mindfulness-fitness-meditation

  • What Is Mindfulness? – Mindful

    What Is Mindfulness? – Mindful

    Summary

    What Is Mindfulness? The practice of being fully present and aware of your current experience—without overreacting or getting lost in thoughts.

    Core Concept: It’s an innate human ability that you can access and cultivate through practices like seated, walking, standing, or moving meditation.

    Benefits: Mindfulness enhances focus and performance, reduces stress, deepens self-insight, and fosters compassion toward oneself and others.

    Practical Insights:

    • Everyday Integration: Mindfulness can be applied through brief pauses and by merging it with activities such as yoga or sports.
    • Mind-Body Connection: Mindfulness meditation begins in the body; awareness of your physical posture and sensations is essential.

    Meditation Posture Tips:

    • Sit on a stable surface (chair, cushion, bench) ensuring your feet are grounded or legs comfortably crossed.
    • Keep your spine naturally curved, shoulders relaxed, and chin slightly dropped. Let your gaze be soft.
    • Focus on your breath and gently return your attention when distractions arise.

    What Is Mindfulness?

    Mindfulness. It’s a pretty straightforward word. It suggests that the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through. That might seem trivial, except for the annoying fact that we so often veer from the matter at hand. Our mind takes flight, we lose touch with our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future. And that makes us anxious.

    Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive.

    Yet no matter how far we drift away, mindfulness is right there to snap us back to where we are and what we’re doing and feeling. If you want to know what mindfulness is, it’s best to try it for a while. Since it’s hard to nail down in words, you will find slight variations in the meaning in books, websites, audio, and video.

    The Definition of Mindfulness

    Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

    Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.

    The Types of Mindfulness Practice

    While mindfulness is innate, it can be cultivated through proven techniques. Here are some examples:

    1. Seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep);
    2. Short pauses we insert into everyday life;
    3. Merging meditation practice with other activities, such as yoga or sports.

    The Benefits of Mindfulness Practice:

    When we meditate it doesn’t help to fixate on the benefits, but rather to just do the practice, and yet there are benefits or no one would do it.

    When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own mind, and increase our attention to others’ well-being.

    Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.

    8 Facts About Mindfulness:

    1. Mindfulness is not obscure or exotic. It’s familiar to us because it’s what we already do, how we already are. It takes many shapes and goes by many names.
    2. Mindfulness is not a special added thing we do. We already have the capacity to be present, and it doesn’t require us to change who we are. But we can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit ourselves, our loved ones, our friends and neighbors, the people we work with, and the institutions and organizations we take part in
    3. You don’t need to change. Solutions that ask us to change who we are or become something we’re not have failed us over and over again. Mindfulness recognizes and cultivates the best of who we are as human beings.
    4. Mindfulness has the potential to become a transformative social phenomenon. Here’s why:
    5. Anyone can do it. Mindfulness practice cultivates universal human qualities and does not require anyone to change their beliefs. Everyone can benefit and it’s easy to learn.
    6. It’s a way of living.  Mindfulness is more than just a practice. It brings awareness and caring into everything we do—and it cuts down needless stress. Even a little mindfulness makes our lives better.
    7. It’s evidence based. We don’t have to take mindfulness on faith. Both science and experience demonstrate its positive benefits for our health, happiness, work, and relationships.
    8. It sparks innovation. As we deal with our world’s increasing complexity and uncertainty, mindfulness can lead us to effective, resilient, low-cost responses to seemingly intransigent problems.

    Mindfulness Is Not All in Your Head

    When we think about mindfulness and meditating (with a capital M), we can get hung up on thinking about our thoughts: we’re going to do something about what’s happening in our heads. It’s as if these bodies we have are just inconvenient sacks for our brains to lug around.

    Having it all remain in your head, though, lacks a feeling of good old gravity.

    Meditation begins and ends in the body. It involves taking the time to pay attention to where we are and what’s going on.

    That approach can make it seem like floating—as though we don’t have to walk. We can just waft.

    But meditation begins and ends in the body. It involves taking the time to pay attention to where we are and what’s going on, and that starts with being aware of our body. That very act can be calming, since our body has internal rhythms that help it relax if we give it a chance.

    How to Sit for Meditation Practice

    Here’s a posture practice that can be used as the beginning stage of a period of meditation practice or simply as something to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this to suit your situation.

    1. Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.
    2. Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor.
    3. Straighten—but don’t stiffen— your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.
    4. Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose.
    5. Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.
    6. Be there for a few moments. Relax. Pay attention to your breath or the sensations in your body.
    7. Begin again. When your posture is established, feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of the practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—return your attention to the breath. Don’t bother judging yourself or obsessing over the content of the thoughts. Come back. You go away, you come back.
    8. That’s it. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.

    Try This Beginner’s Mindfulness Meditation:

    A 5-Minute Breathing Meditation To Cultivate Mindfulness. This practice is designed to reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills.

    Learn more About Mindfulness:

    Explore the science of mindfulness, learn how to meditate, and how to practice mindful movement, plus dispel some of the myths of mindfulness with Mindful’s Getting Started Guide.

    How to Practice Mindfulness 

    Becoming more aware of where you are and what you’re doing, without becoming overly reactive or overwhelmed by what’s going on around you.
    Read More 

    • Mindful Staff
    • December 12, 2018

    5 Simple Mindfulness Practices for Daily Life 

    Your day-to-day activities offer ample opportunities to call up mindfulness in any moment. These simple practices will breathe space into your daily routines.
    Read More 

    • Parneet Pal, Carley Hauck, Elisha Goldstein, Kyra Bobinet, and Cara Bradley
    • October 14, 2024



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