10 episodes

You're juggling a lot in your life and heard that meditation can help ease stress, but don't know how to start. Or you've tried practicing mindfulness and felt like you "didn't do it right". I believe ANYONE can learn to practice mindfulness, and you don't have to go to an ashram and sit for hours to do so. I'll share short, practical and fun exercises to help you find a mindful moment in your day.

A Mindful Moment Monica Biswas

    • Health & Fitness

You're juggling a lot in your life and heard that meditation can help ease stress, but don't know how to start. Or you've tried practicing mindfulness and felt like you "didn't do it right". I believe ANYONE can learn to practice mindfulness, and you don't have to go to an ashram and sit for hours to do so. I'll share short, practical and fun exercises to help you find a mindful moment in your day.

    Episode 10 - Body Scan

    Episode 10 - Body Scan

    Paying attention to our bodies is a powerful and accessible way to bring us into the present moment.  Your body is with you wherever you go, and so once you learn this technique you can practice anywhere.   

    • 31 min
    Episode 9 - Forest Bathing

    Episode 9 - Forest Bathing

    Sometimes thinking turns into ruminating or obsessing and can make us feel stuck.  It's also not helpful for our brains!  Connect with your senses and with nature to open up new neural pathways in your brain which will reduce stress and create new possibilities.  Shinrin - Yoku is the Japanese practice of spending time in a forest for the purpose of increasing wellness and improving health.  

    Time Required: 


    Suggested minimum of 10 minutes, but could certainly add time if you have it! 

    You’ll need:


    A Forest location [arbnet.org]- arboretum, tree-focused garden
    Good walking shoes
    Water

    Body Position:


    Sitting
    Walking

    • 21 min
    Episode 8 - Discussing Anxiety and Making Lemonade

    Episode 8 - Discussing Anxiety and Making Lemonade

    Happy New Year!  On this episode, I share one of my new years intentions, my experience with anxiety, and a mindfulness practice using lemons!  Focusing on each sense, one at a time, can help bring us back to our body, and to the here and now.   



    You'll Need:

    2-5 minutes

    Lemon and knife

    Body Positions: sitting or standing



    Reference:  

    Wild Hair Ventures: https://www.wild-hair-ventures.com/

    • 15 min
    Episode 7 - Zentangle

    Episode 7 - Zentangle

    This episode includes inspiration from the Hamilton Musical, as well as an opportunity to doodle mindfully with Zentangle.

    Time Required:
    10 minutes or more

    You’ll need:
    3.5 inch by 3.5 inch sheet of white paper
    Pencil
    Fine-tipped black pen/marker

    Body Position:
    Seated at a table

    Pen Option: https://www.papersource.com/desk/black-micron-05-pen-0-45mm-084511306448.html

    YouTube Inspiration: https://www.youtube.com/watch?v=ej3oG_NjYJo
    https://www.youtube.com/watch?v=_yBGVONBOKU

    • 14 min
    Episode 6 - Find the Feeling in Your Body

    Episode 6 - Find the Feeling in Your Body

    Another situational mindfulness exercise. In this episode, I explore an uncomfortable emotion using a body scanning technique. See if it helps you loosen the hold of that emotion on your body and mind.

    • 15 min
    Episode 5 - Follow Your Shoulder

    Episode 5 - Follow Your Shoulder

    Experience "micro moments" of mindfulness in the course of your normal (hectic?) life by connecting with your shoulders throughout the day. I call this Situational Mindfulness.

    • 14 min

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