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A Mindful Moment

A Mindful Moment

By Monica Biswas
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.
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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.   
May 10, 2019
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 []- arboretum, tree-focused garden Good walking shoes Water Body Position: Sitting Walking
March 7, 2019
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:
January 7, 2019
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: YouTube Inspiration:
October 27, 2018
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.
October 21, 2018
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.
October 18, 2018
Episode 4 - Your Commute
Mindfulness can be achieved, even in the mundane. This one's for your daily commute. Also, an introduction to sense-full-ness. More to come in a future episode.
October 5, 2018
Episode 3 - Feel Your Feet
Feel Your Feet An exercise for your senses that you can do almost anywhere. Time Required: 3 minutes You’ll need: Safe surface to be barefoot For alternatives: multiple surfaces (carpet, tile, grass) Body Position: Barefeet Standing Walking Reference: Anatomy of the foot Reflexology Article about Foot and Connection to Sleep
September 25, 2018
Episode 2 - Sound Waves
Sound Waves Let music bring you to the present moment. Time Required: 3-5 minutes You’ll need: 1 song Headphones Body Position: Comfortable seated position Eyes closed Reference material: Anatomy of the Ear My Song Choices: Destination, by Cenobyte Awake my Soul, by Mumford and Sons Bambino, by Koffi Olomide Album Rise Up, by Andra Day
September 13, 2018
Episode 1
Welcome to the first episode of A Mindful Moment! Hear why I needed mindfulness exercises that didn't require a trip to an ashram or a weekend-long silence retreat. I believe anyone can practice mindfulness- we just need to find you the right practice for you. I will share unconventional exercises that are short, and maybe even a tiny bit fun! Join me and find a mindful moment in your day.
September 13, 2018