UCalgary Mindfulness

Sometimes we may feel overwhelmed, stressed, or burned out by the amount and intensity of our tasks and responsibilities.  When we are burned out, feeling tired, irritable, sometimes cynical, detached, or ineffective, it can affect our health, happiness, and performance.    One way to prevent or cope with burnout is by taking regular breaks throughout the day.    Breaks can help restore our energy...

Listening is a vital skill we cultivate every day, whether in a classroom, during a meeting or conversing with others. We also listen to our thoughts and emotions that arise in our mind, the sounds of nature and music that surround us, or the silence that speaks deeply to us. Listening is more than simply hearing: it is a conscious act of paying attention and being present and receptive. This mind...

This session investigates how we want to arrive in our leadership and be present with others. One meditation explores self-compassion and grounding. The second borrows from Zen meditation and explores grounding in the body as well as a non-reactive form of attention. Facilitated by Justin Burkett MN, RN, CHSE. Resources and references: Susan Piver's Open Heart Project Zen Mountain Monastery How to...

In this session, we focus on cultivating compassion, both for ourselves and for others, using both a Loving Kindness meditation and a self-compassion meditation. Loving Kindness meditation starts at 2:32 Self-compassion meditation starts at 11:32 Facilitated by Julia Imanoff, MN, RN, PNC. Readings and resources discussed:   Dr. Kristin Neff's 8 self-compassion exercises The Issue at Hand: Essays o...

This session aims to support the important biological function of sleep. We will use the meditative relaxation technique of yoga nidra to help support our ability to rest. This technique is for everyone, but it is especially effective for those experiencing burnout, trauma and anxiety. Meditation begins at 3:25. Facilitated by Justin Burkett BN, MN, RN. References: Are Canadian adults getting enou...

In this session, we get mindful of life's pushes and pulls by exploring how meditation helps us improve and become aware of intentional processes. Meditation begins at 1:44.  Facilitated by Justin Burkett BN, MN, RN. References: Meditation, Mindfulness, and Attention: a Meta-analysis by David Sumantry & Kathleen E. Stewart Presented by UCalgary's  Campus Mental Health Strategy

This session helps bring awareness, understanding and acceptance to emotions. In our guided meditation, we invite in joy and gratitude, and reflect on how to cultivate more of these emotions.  Meditation starts at 5:52 Facilitated by Julia Imanoff, MN, RN, PNC. Readings and resources discussed: Antonio Damasio's book, Feeling and Knowing Brené Brown's book, Atlas of the Heart Dan Seigel's Name it...

In this session, we explore the mind-body connection. This episode includes a meditation that brings awareness to this connection and helps encourage more space between our thoughts and actions. Meditation starts at 6:15. Facilitated by Justin Burkett BN, MN, RN. Readings referenced: The Mind Body Relationship There's Magic in Your Smile: How smiling affects your brain Presented by UCalgary's Camp...

In this episode, we explore the brain and body's response to stress, including a three-part breathing meditation to support this response. Meditation starts at 5:06. Facilitated by Julia Imanoff, MN, RN, PNC. Resources discussed: Dr. Daniel Siegel's hand model of the brain   Presented by UCalgary's Campus Mental Health Strategy

Join in on a foundational meditation practice, posture, or a sitting meditation. Meditation starts at 5:34. Facilitated by Justin Burkett BN, MN, RN. Join us in the new year for episode two. Resources discussed: Joseph Goldstein's 2004 talk   Presented by UCalgary's Campus Mental Health Strategy As discussed in our episode, the holidays can be a joyous time, but can also bring up stress and strong...

We're back with new mindfulness meditations, listen to what we have planned for our second season, Setting a Mindful Intention. Episode one will be available Monday, December 19. Stay tuned for future episodes, releasing in the new year. UCalgary Mindfulness is led by registered nurses and mindfulness practitioners Julia Imanoff, MN, RN, PNC (C) and Justin Burkett BN, MN, RN. Imanoff and Burkett w...

This session rotates through a series of awareness exercises. A meditative technique borrowed from yoga nidra, this practice is good for rejuvenating the physical, mental, and emotional aspects of life. This meditation can be practiced any time of day, but is particularly useful at bedtime.  Facilitated by Justin Burkett BN RN, Masters Student.  Resource referenced:  Ten Percent Happier  with Dan...

Practice two movement-based meditations that explore ways to anchor awareness in the moving body. This session incorporates a mindful movement meditation followed by a mindful walking meditation.  Pair with a  body scan  for an even more reflective practice on how this meditation feels in the body. Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C)  Presented by UCalga...

This mindfulness meditation opens space to nurture and support connection—whether cultivating connection to selves, those around us, or the earth beneath and above us.     Facilitated by Justin Burkett BN RN, Masters Student.   Resource discussed:   Yung Pueblo, poet and meditator, and speaker   https://yungpueblo.com   Presented by UCalgary's   Campus Mental Health Strategy .

Explore three short focus and concentration-based practices to support situations of high stress or reactivity. These practices are centred around the idea of acceptance (or receiving what is offered or what is present).   This episode starts with a mantra or affirmation statement, shifts to a breathing exercise, then ends with a three-minute breathing meditation.   Facilitated by UCalgary Nursing...

Sometimes the wisest way of responding is to do nothing at all. The 'do nothing' technique discussed and practiced in this meditation develops three mindfulness skills: concentration, clarity and equanimity. Facilitated by Justin Burkett BN RN, Masters Student. Resources discussed: No Self, No Problem: How Neuropsychology Is Catching Up to Buddhism, Chris Niebauer, PhD Shinzen Young  https://www.s...

Join us for an activity-based session to help better understand the way our daily routines can affect us. Learn how to relate differently to these experiences, whether they are nourishing, neutral, or depleting, and whether practicing mindful awareness may encourage ways to reframe or balance perceptions of these activities. Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, P...

Reduce biological stress in this 15-minute meditation technique, Body Scan. An effective method in reducing biological stress. Facilitated by Justin Burkett BN RN, Masters Student. Resources discussed: Joseph Goldstein https://www.dharma.org/teacher/joseph-goldstein/ Meditation for Beginners Book by Jack Kornfield https://jackkornfield.com Presented by UCalgary's Campus Mental Health Strategy .

This five-minute mindfulness meditation episode supports mindful eating and requires a handful of finger food such as raisins, dried fruit or nuts, a piece of paper and a pen. The raisin meditation can help bring our focus to the present moment. Facilitated by Julia Imanoff, MN, RN, PNC (C). Presented by UCalgary's Campus Mental Health Strategy .

Develop a different relationship with your thoughts, emotions, and body sensations. Meditation begins at 5:15 Hosted by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C) Resources discussed: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World Book by Danny Penman and Mark Williams Presented by UCalgary's Campus Mental Health Strategy .