Sometimes we may feel overwhelmed, stressed, or burned out by the amount and intensity of our tasks and responsibilities.

Listening is a vital skill we cultivate every day, whether in a classroom, during a meeting or conversing with others. We also listen to our thoughts and emotions that arise in our mind, the sounds of nature and music that surround us, or the silence that speaks deeply to us. Listening is more than simply hearing: it is a conscious act of paying attention and being present and receptive.

This mindful meditation session focuses on listening and how meditation can achieve deeper and more open states of listening — to ourselves, to one another and to the greater world around us.

Presented by UCalgary's Campus Mental Health Strategy

This session investigates how we want to arrive in our leadership and be present with others. One meditation explores self-compassion and grounding. The second borrows from Zen meditation and explores grounding in the body as well as a non-reactive form of attention.

Facilitated by Justin Burkett MN, RN, CHSE.

Resources and references:

Susan Piver's Open Heart Project

Zen Mountain Monastery How to Meditate

Zen Mind, Beginner's Mind: Informal Talks on Zen Meditation and Practice, Shunryu Suzuki

Leading from Within: Poetry That Sustains the Courage to Lead, Sam M. Intrator

Presented by UCalgary's Campus Mental Health Strategy

In this session, we focus on cultivating compassion, both for ourselves and for others, using both a Loving Kindness meditation and a self-compassion meditation.

Loving Kindness meditation starts at 2:32
Self-compassion meditation starts at 11:32
Facilitated by Julia Imanoff, MN, RN, PNC.

Readings and resources discussed:

Dr. Kristin Neff's 8 self-compassion exercises
The Issue at Hand: Essays on Buddhist Mindfulness Practice Gil Fronsdal
Healing through Hope | Meditation By Rose Felix Cratsley

Presented by UCalgary's Campus Mental Health Strategy

This session aims to support the important biological function of sleep. We will use the meditative relaxation technique of yoga nidra to help support our ability to rest. This technique is for everyone, but it is especially effective for those experiencing burnout, trauma and anxiety.

Meditation begins at 3:25.

Facilitated by Justin Burkett BN, MN, RN.

References:

Are Canadian adults getting enough sleep?
The Origin and Clinical Relevance of Yoga Nidra

Presented by UCalgary's Campus Mental Health Strategy

In this session, we get mindful of life's pushes and pulls by exploring how meditation helps us improve and become aware of intentional processes.

Meditation begins at 1:44.

Facilitated by Justin Burkett BN, MN, RN.

References:

Meditation, Mindfulness, and Attention: a Meta-analysis by David Sumantry & Kathleen E. Stewart

This session helps bring awareness, understanding and acceptance to emotions. In our guided meditation, we invite in joy and gratitude, and reflect on how to cultivate more of these emotions.

Meditation starts at 5:52

Facilitated by Julia Imanoff, MN, RN, PNC.

Readings and resources discussed:

Antonio Damasio's book, Feeling and Knowing
Brené Brown's book, Atlas of the Heart
Dan Seigel's Name it to Tame it
Season 1's Body Scan meditation

Presented by UCalgary's Campus Mental Health Strategy

In this session, we explore the mind-body connection. This episode includes a meditation that brings awareness to this connection and helps encourage more space between our thoughts and actions.

Meditation starts at 6:15.

Facilitated by Justin Burkett BN, MN, RN.

Readings referenced:

The Mind Body Relationship
There's Magic in Your Smile: How smiling affects your brain

Presented by UCalgary's Campus Mental Health Strategy