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.

You are born unique! The freedom to be you starts exactly where you are. Honor this place & remember that no one else can lead your unique life. Let yourself be! Being open & true to you is your true wealth. The world we live in makes it difficult for us to truly know ourselves. Too often our culture suppresses our spirit rather than celebrates it. Being mindful helps us begin to know & acknowledge what we feel authentically. We have a river of feelings – once we learn to recognize our feelings, the next step is to feel them fully & finally, to express them appropriately.

Sama means “equal” & vritti means “fluctuations." Prana means “life force” & ayama means “expansion, manifestation, or prolongation." This breathing technique is also known as Box or Square Breathing. It's a ratio breathing technique that uses a set length of equal inhales, exhales as well as breath retention. The main goal of this technique is to reduce mental chatter & distractions. It can be practiced at any point during the day, but the best time to practice is when you're needing to cultivate inner peace & balance. Ideally, find a quiet SPACE away from distractions so you can fully focus & tune into your breath. It equalizes & harmonizes the prana flowing through the body’s ENERGY channels. It brings calmness & balance to the mind / body to reduce mental stress / worry. Conscious use of the diaphragm increases the flow of air improves your ability to breathe deeply & to bring oxygen to the lungs. It helps to slow down the heart rate, increases oxygen to the brain, & reduces anxiety. It also calms your autonomic nervous system, naturally reducing stress hormones in the body. With regular practice you'll find you're more focused & able to experience deep, restful states of relaxation. While Sama Vritti Pranayama is safe, there are a few precautions to know – Pregnant women & people with high blood pressure, lung, heart, eye or ear problems should not hold the retention of breath. Instead, simply work on equalizing the length of your inhales & exhales. If you feel dizzy, lightheaded or discomfort, stop & return to a normal relaxed breathing pattern.