Mindfulness Three Point Check In:


Feeling everything from this weekend is so difficult–we have to give ourselves some space and time to hold it. We invite you to try this mindfulness moment:

  • Come to a place of stillness, standing, sitting, lying down
  • Give yourself a moment to be still…maybe notice your feet on the floor, the support of the chair/bed…and just be there for a moment
  • Sense that your body is breathing….
  • Then, move your attention, on purpose to…

Checkpoint #1: Your Body–scan through from head to toe–what do you notice? Tension? Ease? Tightness? Soreness?

Checkpoint #2: Your mind: go inside your mind and notice your thought patterns….scattered? Busy? Neutral? Don’t get caught there, just acknowledge and move to…

Checkpoint #3: Your emotions–anything in particular calling out to you today? Notice…honor it…

Now you know who you are and what you are bringing to your next moments today….take care of you before you begin again….


Making Movement Mindful:

In this mindful movement practice, which is part of our course Find Calm and Nourish Resilience, Cara Bradley invites us to celebrate our physicality and better connect with our breath and our body.

The goal of this practice is to invite a feeling of calm, stability and ease. Take a few minutes for yourself to move mindfully.

1. Standing up, place your feet hip-width distance apart.
Get into a comfortable stance. We’re just finding the rhythm of our breath and our body here. Inhale and reach your arms forward and up. Spin your palms open, exhale, and move your arms out and down. Let’s do that two more times, synchronizing our movement with our breath.
2. I call this next move “synching body and mind.”
Inhale, reaching forward and up again, and now on the exhale, reach over to your left as you lean left. Inhale and rise back up to center. Then exhale and sway to your right. Inhale, reach up. We’re moving slowly on purpose, everyone. Let’s do that two more times.
3. Now let’s inhale and reach back up.
Exhale to the left, and we’re going to hold here. Let’s bring a supporting hand to our hip. And now breathe in and reach. Now exhale—just following the breath here. Inhale, nice and deep, and go back up to center. And when we exhale, we’re reaching to the side, pressing our hips to the opposite side and breathing in and out, focusing on our breath as we do so. This is a great side stretch.
4. Now let’s place our hands on our knees like we’re baseball players.
Reaching arms straight back behind us while we’re in this crouch, pull your bum back, too. On your inhale, reach arms forward, up, rise and look up. Exhale arms back and down and go back into that crouch. Let’s do that two more times.
5. On the next inhale, reach your arms all the way up.
When they’re up there this time, interlock your fingers behind your head. Root through your feet and send your hips forward. Can you really let your head go, really rest it on your hands? What does that feel like? Open your elbows up just a little wider. And let’s take one more big breath to stretch our lungs. Then exhale back down to baseball-player position.
6. Can you drop from your hands to put your elbows on your knees?
If you have challenges with your lower back, stay right here with your hands supporting you. Otherwise, drop your elbows to your knees and look down—this is terrific forward flexion for the back. Let’s take three breaths here as we move dynamically: Inhale and straighten the legs, exhale bend the knees, matching movement and breath. This is what we mean by coherent breath. Let’s do that two more times.