Week Four

An increasing body of research points to the association between gratitude and an individual’s well-being. This practice directs attention to tiny things for which we feel grateful.

Mindfulness might seem on its surface to be a solitary activity, but with practice we come to realize how interconnected we all are. This compassion practice cultivates that sense of connection through the expression of care and compassion for ourselves and others.

This Week’s Micropractices:

Stealth Kindness: Without saying a word out loud, send well wishes at random to someone in your world.

Appreciative Check-In: Start meetings with everyone sharing “one good thing.”

Red-White-Blue. I see you: Calming down by looking for specific colors in the room — gives the brain something else to do.

Moment of Self-Compassion: Put your hand on your heart and say quietly to yourself, “May I be well. May I be happy and healthy. May I live with ease.”

Appreciative Gossip: We all try not to gossip in the workplace, but what about spreading a story you heard about a colleague’s kindness?

Week Three

Nature often provides the perfect anchor for our attention. This lovely breathing practice was inspired by a pair of beavers swimming upstream.

Especially during times of stress, we tend to look outside ourselves for comfort and security. This practice helps cultivate an awareness of the resources we already have, always available, to soothe ourselves.

This Week’s Micropractices

Three Good Things

Taking in the Good: When something — anything — good happens during the day , give it your full attention for 20 seconds.

Take Conscious Control: Today, every time you pick up your pen, use your non-dominant hand.

Body Anchoring Micropactices:

• Lick your upper lip. This triggers salivation, which tricks your brain into thinking you’re about to eat, which makes you feel everything is okay.

• 5x5. Give yourself 5 minutes and 5 yards from a difficult situation.

• Rub your hands together for 10 seconds to activate both sides of your brain.

• Close your eyes for 10 seconds as a quick way to calm yourself down.

• Yawn. This tricks your brain into calming down by preparing for sleep.

Week Two

This practice helps us cultivate self-awareness by focusing attention on body sensations — especially helpful because our body sensations aren’t in the future or the past. They’re right here in the present.

This is a basic toes-to-head body scan, intended to help reconnect to your physical self and relax, without judgment, any tense areas in the body.

This Week’s Micropractices

What am I feeling right now, in this moment?

The story I’m telling myself is . . .

Gel In and Breathe

PBR: Pause. Breathe. Repeat

R.A.I.N. Practice

Week One

This is a simple 5-minute practice using your breath as the anchor. When your mind wanders, gently escort your attention back to the breath. That’s all.

Through this 5-minute focused attention practice, we continue to develop an awareness of the simplest act — breathing.

This Week’s Micropractices:

The Pause

Find Your Feet

Just Notice Things