Sometimes 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 enhance well-being. Meditation is a powerful tool that can help us take effective breaks.    Starting at 2:04, this 10-minute guided meditation aims to reinvigorate and reconnect us to our breathe and bodies, fostering a more spacious, compassionate and rested state of mind.  Facilitated by Justin Burkett, MN, RN, CHSE, leadership and meditation facilitator and assistant professor in the Faculty of Nursing at the University of Calgary    Presented by UCalgary’s Campus Mental Health Strategy

 

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. 

Facilitated by Justin Burkett, MN, RN, CHSE, leadership and meditation facilitator and assistant professor in the Faculty of Nursing at the University of Calgary

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

Presented by UCalgary’s Campus Mental Health Strategy

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 KnowingBrené Brown’s book, Atlas of the HeartDan Seigel’s Name it to Tame itSeason 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 RelationshipThere’s Magic in Your Smile: How smiling affects your brain

Presented by UCalgary’s Campus Mental Health Strategy

In 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

Join 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 Canada-based, many are remotely accessible.

Meditation resources:

Meditate in Calgary Find classes, courses, and retreats through Akshobya Kadampa Buddhist Centre 

True North Insight A Canadian-based meditation group that organizes online and in-person activities

UCLA mindful meditation Free weekly online sessions 

24/7 crisis support:

Distress Centre Reach a trained volunteer who can listen and provide resources. Call text or chat. 

Wood’s Homes Call, text or chat with a professional therapist.

Additional resources:

Community Connect YYC Book affordable barrier-free phone or video counselling sessions.

CMHA Talk to a Peer Speak to a peer about mental health or substance use concerns.  

Wellness Together Canada offers support for mental health and/or substance use. Connect with a trailed counsellor, free of charge. Call 1-866-585-0445 to get connected.

UCalgary resources (closed between December 23 – January 1)

Student Wellness Services

Staff Wellness

More resources, including community-based and online supports:

ucalgary.ca/mentalhealth/get-support