Resource List for
Mindfulness for a Resilient World
We received this helpful article about 9 mindfulness exercises to help you manage COVID stress. There is plenty of research supporting the idea that mindfulness can reduce biological signs of stress, decrease feelings of pain, and even help you sleep better.
This article provides forms of self-help for mental wellness especially that COVID-19 is still very much affecting our daily lives. Gratitude to Fingerprint for Success for reaching out to us.
The Resilient Activist: firstname.lastname@example.org
- Website: https://www.theresilientactivist.org/
- Facebook: https://www.facebook.com/TheResilientActivist
- LinkedIn: https://www.linkedin.com/company/the-resilient-activist/
Events & ongoing programs:
- Embodied Activism Meditation Series on Zoom
- Visionary Activist programming and videos
- Speakers Bureau Presentations
Native Land Acknowledgment
We acknowledge that our programs, created in the Kansas City area, are on the ancestral lands of the Osage, Kaw, Kickapoo, and Sioux Native American Tribes. We honor our indigenous elders and know we have much to learn from them about how to live in deep connection to the natural world.
- U.S. Department of Arts and Culture: Honor Native Land: A Guide and Call to Acknowledgement
- Native Governance Center: A Guide to Indigenous land acknowledgement
- Identify the native tribes at a specific address: Native Land Maps
Mental Health and the Climate-Aware Therapists
- According to the Climate Psychiatry Alliance and the Climate Psychology Alliance of North America, climate instability is one of the most urgent public health threats of the 21st Century.
- In 2010, the American Psychological Association released a 230-page report titled, “Interface Between Psychology and Global Climate Change.” In March 2017, they published, “Mental Health and Our Changing Climate: Impacts, Implications, and Guidance.”
- According to the “Yale Program on Climate Change Communication”, six in ten Americans are now either “Alarmed” or “Concerned” about global warming. From 2013 to 2018, the proportion of “Alarmed” more than doubled.
- In a 2020 article in the Psychiatric News: How Does Climate Change Impact Psychiatry and Our Patients?, “Most Americans now acknowledge the reality of climate change and are growing increasingly alarmed about its impact on their lives and the future of life on Earth. ”
Read the Climate-Aware Therapist Pledge
Application to be listed as a Climate-Aware Therapist
Benefits of Time Spent in Nature
Links to all these studies can be found at this link.
- View through a window may influence recovery from surgery
- Creativity in the wild: improving creative reasoning through immersion in natural settings
- Influence of forest therapy on cardiovascular relaxation in young adults
- How nature can make you kinder, happier, and more creative
Joanna Macy’s Work That Reconnects Network: Council of All Beings
- Mindfulness and Meditation
- Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn
- How to Meditate by Kathleen McDonald – especially good on analytical meditation concepts
- Nature Connection
- The Nature Fix, Florence Williams – numerous studies on the healing benefits of time in nature
- Last Child in the Woods, Richard Louv – nature-deficit disorder
- Earth Emotions by Glenn A. Albrecht, PhD Part 1 Part 2
- Association of Nature & Forest Therapy Guides
- Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants, by Robin Wall Kimmerer
- The Voice of the Earth: An Exploration Of Ecopsychology, by Theodore Rozak – the connection between humans and the earth
- “Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others“, by Laura van Dernoot Lipsky with Connie Burk
Meditation and Resilience
- Resilience and the Five Essentials for a Resilient World
- National Garden Meditation Day in May
- EnviroTip #13: Meditation, a Powerful Resiliency Tool
- Insight Timer meditation app
- Healthline: 12 Science-Based Benefits of Meditation
- From Medical News Today What does science say about the effects of meditation?
Starting a Personal Meditation Practice
Introduction to Meditation Handout downloadable PDF
- Why do you want to meditate? Which of the benefits that have been listed here call to your heart?
- When can you meditate? Study your calendar and notice days/times where you could easily fit in a regular meditation session.
- Where will you meditate? Look around your home – indoors and outside – to notice quiet, comfortable spaces
- What meditation types will you use? Try out a few of the ones listed here and see which seem to bring you the deepest sense of stillness and ease.
- How will you get support from family & friends? Let those you live with know your schedule and ask not to be disturbed. And share with them the benefits you notice as your practice matures.
- What could prevent you from continuing?
- How will you evaluate the benefits of your meditation practice?
Types of Meditation
Nine Steps to Meditation
Your meditation practice can be as simple or as formal as you’d like! This list is a way to a simple practice that you can customize to your liking.
- Physical comfort: Gather props and find a quiet space for your meditation so you feel safe and comfortable
- Mindful presence: Spend a few breaths in mindful notice of your surroundings, time of day, season, stress level,
- Intention or Focus: Set an intention or focus for each meditation session. What is on your mind or in your heart today?
- Physical sensations: Release tension in joints, gentle twists or stretching
- Quieting technique with breath: Extend the length of exhalation or follow the breath in/out of the nostrils
- Meditation type: Practice one of the types of meditation from the list above
- True meditation: Draw your attention away from your brain and simply be the witness of your thoughts
- Notice how it feels: Remember your original focus or intention and notice how it feels
- Send gratitude: For all that is right and beautiful in your life in this moment
Nine steps may seem like a lot, but once you practice them a few times, you’ll see it’s really a very simple way to step into a quiet space.