Mindful March Recordings

• Practical Applications of Mindfulness in Teaching and Learning
  Presented by: Chad Greene, Kristine Aslanyan, Rachel Hively, Lee Anne McIlroy, Sunday Obazuaye, and Courtney Stammler
• Learning to Say No; Work-Life Balance
  Presented by: Dr. Quade French

Recordings of Past Professional-Development Events Related to Mindfulness

• Self-Care for Educators: Cultivating Wellness
  Presented by: Dr. Humberto Hernandez
• Understanding Emotional Trauma, Part 1
  Presented by: Dr. Humberto Hernandez & Linda Ramos
• Understanding Emotional Trauma, Part 2
  Presented by: Dr. Humberto Hernandez & Linda Ramos
• Yoga via Zoom
  Presented by: Cindy Zackney
• Yoga via Zoom
  Presented by: Cindy Zackney
• Yoga via Zoom
  Presented by: Cindy Zackney

Links to Mindfulness Centers or Resources from Local Colleges and Universities

• UCLA Mindful Awareness Research Center (MARC)
  
  The Mindful Awareness Research Center is a partner of the Norman Cousins Center for Psychoneuroimmunology within the Jane and Terry Semel Institute for Neuroscience and Human Behavior at UCLA.
  
  MARC's mission is to foster mindful awareness across the lifespan through education and research to promote well-being and a more compassionate society. 
  
  
• Mindful USC
  
  Mindful USC is a service from the Provost’s Office with a mission to empower the USC community to make positive change in the world by building a culture of mindfulness and compassion.  It offers ongoing training, practice groups and special events throughout USC.
  
  
• Mindful Growth Initiative at Fullerton College
  
  

  The Fullerton College Mindful Growth Initiative was developed in 2014 under the California Community Colleges’ Success Network (3CSN) Habits of Mind Initiative which is aimed at addressing the affective domain in learning communities.

  The Mindful Growth Initiative includes mindfulness and mindset pedagogies and practices open to all Fullerton College students, staff, faculty, and administrators.

Mindful Meditation 

Mindful Meditation is a technique that can help provide mental clarity and focus by training your mind and developing your concentration. A consistent meditation practice can help you improve many aspects of your life.

This week, we challenge you to spend at least 5-minutes per day focusing on your breathing and meditate. Here are some helpful tips to get you started:

1. Find a relaxing place, sit comfortably, and set a timer for 5-minutes.
2. You don’t need anything to meditate.  Just pick a quiet location where you feel comfortable and go for it!
3. Start with mindful breathing.
4. If you need to move your body at the same time, do so!
5. If you tend to focus on how much time you have left, use a timer so you are mindful in your meditation and not focusing on timing.
6. Be mindful throughout your day and set aside time to mediate throughout the day.
7. Avoid mediating after a large meal.
8. Mediation is a skill.  It takes practice.  Start slowly and give yourself grace.  

Check out this TEDx Video - The Powerful Secret of Your Breath by Romila “Dr. Romie” Mushtaq, MD

Mindful Movement 

Mindfulness is about more than just our mental health; it incorporates all aspects of our body and how we move.  This week, the Employee Development Committee encourages you to become more aware of your body and how it helps you to navigate through life.   Sitting at our desks all day is not healthy, so we challenge you to find ways to incorporate movement into your daily routine.  Exercising helps relieve stress, anxiety, and improves overall well-being.  Here are some ideas to help you get started:

• Have a 10-minute break?  Go for a walk.  Do some light yoga or stretches.   
• Schedule a “walking meeting” instead of sitting at your desk.
• Bring a change of clothes with you to work and visit the gym during your lunch break or before/after work.
• Filling up your water bottle? Head to a further water fountain to increase your movement.
• Join the Cerritos College Falcon Fit Strava group to track your movement and motivate yourself and others to get moving.
• Need some help to getting started? Don’t worry, we can do this together! Look out for emails from your colleagues to join our Falcon Fit walking group.

Mindful Eating Tips: 

Mindfulness is about more than just our mental health; it incorporates all aspects of ourselves, including the fuel we use to feed our bodies.  This week, the Employee Development Committee encourages you to become more aware of the food you eat.   Eating mindfully can build a positive attitude/relationship with the foods you eat and keep you feeling fuller, for longer.  Eating mindfully allows for mealtime to become a full body experience.  So, the next time you sit down to a four-course meal, grab a meal-on-the-go, or simply eat at your desk, here are some pointers to help:

1. Don’t grocery shop when hungry as we tend to “overbuy” or buy what we don’t need when we are shopping while hungry.  Oh, and don’t forget your list.  Having a list and sticking to it, can prevent “impulse” buying.
2. Listen to your body – eat when you’re feeling hungry, don’t wait until you are ravenous!  Waiting until we are “running on empty” makes our priority filling our stomachs rather than enjoying the food.
3. Eat slowly and engage all of your senses – make your meal a full body experience!  Notice the color, texture, and aroma of your food.  Listen to the sounds it makes are you prepare it.  Challenge yourself to identify all of the ingredients and seasonings in each bite!
4. Take small bites and chew thoroughly.  It is easier to take food completely when our mouths are not full.  Chewing well allows us to taste all of the flavors in each bite!
5. Stop eating when you are full.
6. Want to learn more?  The Center for Mindful Eating offers suggestions, resources, and recordings to help you on your way to mindfully enjoy your next meal.