UCalgary Mindfulness
20 episodes - English - Latest episode: 3 months ago -The practice of mindfulness is for everyone. It is a meditation practice that can reduce stress and anxiety and improve attention and creativity, supporting our daily functioning. Season Two, Setting a Mindful Intention, progresses from posture and breath, to managing complex and challenging emotions. Through seven sessions, hone skills to become more aware and purposeful, while incorporating moments of stillness.
This podcast is brought to you by the University of Calgary’s Campus Mental Health Strategy—a bold commitment to the importance of mental health and well-being of our university family.
UCalgary Mindfulness is led by registered nurses and mindfulness practitioners Julia Imanoff, MN, RN, PNC (C) and Justin Burkett MN, RN, CHSE. Imanoff and Burkett were trained and certified as mindfulness facilitators from Mimentra Inc. in 2019, and have conducted many mindfulness sessions in conjunction with UCalgary Nursing.
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
On the importance of taking breaks
January 12, 2024 12:00 - 12 minutes - 17.2 MBSometimes we may feel overwhelmed, stressed, or burned out by the amount and intensity of our tasks and responsibilities. When we are burned out, feeling tired, irritable, sometimes cynical, detached, or ineffective, it can affect our health, happiness, and performance. One way to prevent or cope with burnout is by taking regular breaks throughout the day. Breaks can help restore our energy, motivation, and creativity. They can also help us manage stress, improve mood and en...
On listening and being present
December 06, 2023 12:26 - 12 minutes - 17.5 MBListening 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 ope...
Developing self-leadership through meditation
April 24, 2023 12:19 - 23 minutes - 31.6 MBThis 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...
Mindfulness, self-compassion, and common humanity
March 27, 2023 11:00 - 23 minutes - 32.6 MBIn 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...
The importance of sleep
February 26, 2023 22:00 - 28 minutes - 38.9 MBThis 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 Cam...
Seeing intentions
February 21, 2023 15:20 - 18 minutes - 25.4 MBIn 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 Presented by UCalgary’s Campus Mental Health Strategy
Emotions: Reactions and responses
February 07, 2023 13:39 - 20 minutes - 27.7 MBThis 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 H...
The mind-body connection
January 23, 2023 13:00 - 28 minutes - 38.6 MBIn 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
The brain and body’s response to stress
January 09, 2023 13:00 - 13 minutes - 18.6 MBIn this episode, we explore the brain and body’s response to stress, including a three-part breathing meditation to support this response. Meditation starts at 5:06. Facilitated by Julia Imanoff, MN, RN, PNC. Resources discussed: Dr. Daniel Siegel’s hand model of the brain Presented by UCalgary’s Campus Mental Health Strategy
Welcome back: Meditation as a model
December 19, 2022 13:00 - 17 minutes - 24.3 MBJoin in on a foundational meditation practice, posture, or a sitting meditation. Meditation starts at 5:34. Facilitated by Justin Burkett BN, MN, RN. Join us in the new year for episode two. Resources discussed: Joseph Goldstein’s 2004 talk Presented by UCalgary’s Campus Mental Health Strategy As discussed in our episode, the holidays can be a joyous time, but can also bring up stress and strong emotions. If you need support, please find some resources below. Several are Calgary or...
UCalgary Mindfulness: Season Two Introduction
December 16, 2022 13:00 - 3 minutes - 4.38 MBWe're back with new mindfulness meditations, listen to what we have planned for our second season, Setting a Mindful Intention. Episode one will be available Monday, December 19. Stay tuned for future episodes, releasing in the new year. UCalgary Mindfulness is led by registered nurses and mindfulness practitioners Julia Imanoff, MN, RN, PNC (C) and Justin Burkett BN, MN, RN. Imanoff and Burkett were trained and certified as mindfulness facilitators from Mimentra Inc. in 2019, and have ...
Weaving Mindfulness Into Daily Life
December 06, 2021 16:20 - 17 minutes - 24.8 MBThis session rotates through a series of awareness exercises. A meditative technique borrowed from yoga nidra, this practice is good for rejuvenating the physical, mental, and emotional aspects of life. This meditation can be practiced any time of day, but is particularly useful at bedtime. Facilitated by Justin Burkett BN RN, Masters Student. Resource referenced: Ten Percent Happier with Dan Harris. Presented by UCalgary’s Campus Mental Health Strategy.
Mindful Movement
November 29, 2021 16:14 - 21 minutes - 31.1 MBPractice two movement-based meditations that explore ways to anchor awareness in the moving body. This session incorporates a mindful movement meditation followed by a mindful walking meditation. Pair with a body scan for an even more reflective practice on how this meditation feels in the body. Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C) Presented by UCalgary’s Campus Mental Health Strategy.
Cultivating Connection
November 22, 2021 16:40 - 14 minutes - 21.4 MBThis mindfulness meditation opens space to nurture and support connection—whether cultivating connection to selves, those around us, or the earth beneath and above us. Facilitated by Justin Burkett BN RN, Masters Student. Resource discussed: Yung Pueblo, poet and meditator, and speaker https://yungpueblo.com Presented by UCalgary’s Campus Mental Health Strategy.
Acceptance Meditation
November 15, 2021 16:17 - 11 minutes - 17.5 MBExplore three short focus and concentration-based practices to support situations of high stress or reactivity. These practices are centred around the idea of acceptance (or receiving what is offered or what is present). This episode starts with a mantra or affirmation statement, shifts to a breathing exercise, then ends with a three-minute breathing meditation. Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C) Presented by UCalgary’s C...
Do Nothing
November 08, 2021 16:14 - 15 minutes - 22 MBSometimes the wisest way of responding is to do nothing at all. The ‘do nothing’ technique discussed and practiced in this meditation develops three mindfulness skills: concentration, clarity and equanimity. Facilitated by Justin Burkett BN RN, Masters Student. Resources discussed: No Self, No Problem: How Neuropsychology Is Catching Up to Buddhism, Chris Niebauer, PhD Shinzen Young https://www.shinzen.org Jeff Warren https://jeffwarren.org Presented by UCalgary’s Campus Men...
Nourishing and Depleting
November 01, 2021 15:23 - 12 minutes - 19 MBJoin us for an activity-based session to help better understand the way our daily routines can affect us. Learn how to relate differently to these experiences, whether they are nourishing, neutral, or depleting, and whether practicing mindful awareness may encourage ways to reframe or balance perceptions of these activities. Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C) Resources discussed: Finding Peace, by Danny Penman and Mark Williams Presented b...
Body Scan
October 24, 2021 23:10 - 15 minutes - 23 MBReduce biological stress in this 15-minute meditation technique, Body Scan. An effective method in reducing biological stress. Facilitated by Justin Burkett BN RN, Masters Student. Resources discussed: Joseph Goldstein https://www.dharma.org/teacher/joseph-goldstein/ Meditation for Beginners Book by Jack Kornfield https://jackkornfield.com Presented by UCalgary’s Campus Mental Health Strategy.
Bonus: The Raisin Meditation
October 20, 2021 16:31 - 5 minutes - 7.23 MBThis five-minute mindfulness meditation episode supports mindful eating and requires a handful of finger food such as raisins, dried fruit or nuts, a piece of paper and a pen. The raisin meditation can help bring our focus to the present moment. Facilitated by Julia Imanoff, MN, RN, PNC (C). Presented by UCalgary’s Campus Mental Health Strategy.
Introduction, Awareness of Breath Meditation
October 14, 2021 18:43 - 15 minutes - 22.3 MBDevelop a different relationship with your thoughts, emotions, and body sensations. Meditation begins at 5:15 Hosted by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C) Resources discussed: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World Book by Danny Penman and Mark Williams Presented by UCalgary’s Campus Mental Health Strategy.