Give yourself SPACE to notice how you’re doing physically & emotionally. A Mindful Reset doesn’t magically solve all your problems or remove all your pain. It puts you in touch with yourself from the non-judgmental perspective of awareness. Without this perspective, we contract & tense up when faced with a challenge. We are under the control of the reactive mind. With the non-judgmental perspective of awareness, we release, let go, & see the big picture. We are being guided by the responsive mind. Mindfulness returns us to the clear-headed perspective from which it is easier to see how to meet our challenges & live our lives with more wisdom & balance. When you give yourself the SPACE to notice how you are, your mind starts making adjustments that will bring you back to equilibrium. This is called a closed feedback loop. The system of the mind & body is working to bring you back into balance. You can do the Mindful Reset at any time. While at your work SPACE, before entering a meeting, while walking to lunch, or while driving your car - with your eyes opened, of course!

Learn to understand your emotions & thoughts – especially as they arise in situations that test you. R A I N is an acronym where each letter has a word attached to it: Recognize what is happening Allow life to be just as it is Investigate with a gentle, curious attention Nurture with loving presence Session inspired by Tara Brach's book called "Radical Compassion through RAIN"

The 4-7-8 Relaxed Breathing Pranayama is based on an ancient mindfulness practice that you can do anywhere & anytime to gain control over your breath. When you're being mindful, the key is not to label or judge what's happening. Your feelings aren't good or bad. They just are. In that way, mindfulness is about observing. You notice your life with a little distance, instead of reacting emotionally. The opposite of mindfulness is being on autopilot. That's when you do things without any thought or consideration. You're on autopilot, for instance, when you back out of your driveway & head to work on a Saturday when you meant to go to the park. We all have a natural response to stress called “fight or flight” — this response can help you survive in dangerous situations, but it takes a toll on your health. Practicing the relaxation response disrupts this stress response – practicing daily will help you to lower your blood pressure, reduce anxiety, improve sleep, & promote concentration.

There is no time like the present – it's the doorway to freedom – your true home Allow yourself to become a witness to it all by becoming the person with perspective The One Who Knows The nature of consciousness is vast – allow the waves of thought to rise & pass Notice pauses between your breaths & thoughts – rest in these pauses You can look deeply, learn, & listen from this stillness

When you breathe normally, you don’t use your lungs to their full capacity. Diaphragmatic breathing allows you to use your lungs at 100% capacity to increase lung efficiency. Your diaphragm is the most efficient muscle for breathing – it’s a large, dome-shaped muscle located at the base of your lungs. Your abdominal muscles help move it, which gives you more power to empty your lungs. It takes an increased effort to use your diaphragm correctly. You'll probably get tired while doing this exercise at first, but keep at it because with continued practice it will become automatic! Breathing Benefits: Helps you to relax Increases oxygen in your blood Reduces your heart rate & blood pressure Improves muscle function during exercise & prevents strain

Sleep better & learn to be less self-critical by bringing awareness to every single part of your body. Scanning your body helps you to feel more connected to your physical & emotional self. It enhances your ability to bring your full attention to real-time experiences in the present moment – which is helpful when your emotions or thoughts feel wild. Train yourself to explore – to be with pleasant & unpleasant sensations. Learn to notice what happens when you simply hang in there in order to feel what’s going on in your body without trying to fix or change anything. With practice, you'll become more self-aware & present – you'll feel more relaxed, improve your focus as well as increase your self-compassion.

Nadi = subtle ENERGY channels or pathways Shodhana = detoxification, cleansing or cleaning Prana = life force, vital energy, or breath Ayama = extend, regulate, or control Also known as the Alternate Nostril Breathing Technique; you'll inhale & exhale through one nostril at a time. Helps to still the mind, soothe your nervous system, & balance the subtle ENERGY of the body by clearing your ENERGY channels through life force ENERGY enhancement. The Vishnu mudra is a key component of this practice. Mudras help link ENERGY pathways from the brain to the body. The Vishnu Mudra is a sacred hand gesture or "seal," used during meditation practice. Otherwise known as the "gesture of universal balance,” it amplifies the effects of this pranayama as a means of channeling the flow of vital life force ENERGY called prana. It brings balance, strength & peace of mind. Vishnu mudra is typically performed in a seated position. Vishnu Mudra activates the first three ENERGY centers of the body: Muladhara (Root) Chakra Ring finger symbolizes Earth Element Svadhisthana (Sacral) Chakra Little finger symbolizes Water Element Manipura (Solar Plexus) Chakra Thumb symbolizes Fire Element Extending these digits encourages a flow of ENERGY to the Elements & Chakras corresponding within. If the Vishnu Mudra is too difficult for you to hold – you can use your index & middle fingers instead. Anahata (Heart) Chakra Index finger symbolizes Air Element Vishudda (Throat) Chakra Middle finger symbolizes ether / SPACE Nadi Shodhana is one of the most fundamental pranayama techniques for clearing Nadis & balancing prana. You have 3 Nadis = channels / streams of ENERGY (resembles a DNA helix). 2 Spiraling channels: Begins at Root Chakra Meet at Third Eye Chakra 1. Ida: Mental ENERGY Left side of the body Connected to right side of the brain Qualities: Feminine, Intuitive Symbolized by the Moon 2. Pingala: Origin of Prana Right side of the body Connected to left side of the brain Qualities: Masculine, Logical Symbolized by the Sun 1 Center channel Begins at Root Chakra Continues onto Crown Chakra 3. Sushumna: Spiritual Awareness Runs along spinal cord Connects each Chakra If you become dizzy during the breathing technique - rest, reset & rejoin when able. Another option is to breathe along rhythmically without closing your nostrils.

The word “solstice” means “the standing of the sun” & describes the exact moment when the sun reaches its most northern point from the earth’s equator. Summer Solstice occurs in June – it’s meant to be a time of slowing down & enjoying the fruits of your harvest. Many people take time off in the summer & that’s natural for the rhythm of the year. It’s also when we’re most connected to our bodies & the natural world. It’s when we receive heat & nourishment from the sun, which many of us have been craving since the darker, colder seasons of the year. Summers are meant to be enjoyed & while the sun can give us some extra ENERGY in some ways, the excess heat can also make it easy for us to do too much. We can get overheated & irritated. During this time, we should be focusing on enjoying & maintaining the work that we did in the dark part of the year. When the fall returns, it will be time to begin again, to set new intentions, to return to our internal work. The cycle of the Sun represents the cycle of our lives & reflects the natural flow of ENERGY moving inward & outward. There are times to grow, times to pause, times to shed & times to learn. It’s a time to honor the Four Directions: South, West, North & East. Through acknowledging & asking them for guidance, we reconnect ourselves with the divine cyclical rhythm of nature.

ASMR (autonomous sensory meridian response) is a sensory phenomenon. Individuals experience a tingling, static-like sensation across the scalp, back of the neck, & at times further areas in response to specific triggering audio & visual stimuli. Several common triggers used to achieve ASMR include whispering, personal attention, crisp sounds & slow movements. It's often described as a pleasant feeling of relaxation or euphoria. Sound Bath Meditation is an ancient practice designed to also bring deep states of relaxation. It uses a variety of instruments, including singing bowls, crystal bowls, chimes, & sometimes the human voice to create a landscape of Sound that washes over you. The practice of HEALING through Sound is thousands of years old with deep roots in cultures across the world. The general intention of a Sound Bath is to create a state of harmony in the listener by using Sound to clear discordance from the participants' ENERGY fields. The vibrations from the instruments are believed to resonate with the body's natural frequencies, inducing a state of deep relaxation & altered consciousness. Among the benefits are relaxation, an increased sense of well-being, expanded awareness, & access to inner visionary experience. The experience is largely internal & personal, with reactions to the Sounds being unique to the person’s own physical & emotional state. Sound Baths are generally considered safe for most people. However, individuals with certain medical conditions, such as seizures or migraines, should consult with a healthcare professional before participating.