UCalgary Mindfulness

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.

On the importance of taking breaks 01/12/2024

On the importance of taking breaks 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 /episode/index/show/ucalgarymindfulness/id/29453173

On listening and being present 12/06/2023

On listening and being present 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 /episode/index/show/ucalgarymindfulness/id/28946173

Developing self-leadership through meditation 04/24/2023

Developing self-leadership through meditation 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: Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/26606304

Mindfulness, self-compassion, and common humanity 03/27/2023

Mindfulness, self-compassion, and common humanity 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: Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/26306865

The importance of sleep 02/26/2023

The importance of sleep 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: Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/26038455

Seeing intentions 02/21/2023

Seeing intentions 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: by David Sumantry & Kathleen E. Stewart Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/25998261

Emotions: Reactions and responses 02/07/2023

Emotions: Reactions and responses 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, Brené Brown’s book, Dan Seigel’s Season 1’s Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/25855731

The mind-body connection 01/23/2023

The mind-body connection 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: Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/25676790

The brain and body’s response to stress 01/09/2023

The brain and body’s response to stress 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 Presented by UCalgary’s /episode/index/show/ucalgarymindfulness/id/25515594

Welcome back: Meditation as a model 12/19/2022

Welcome back: Meditation as a model 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 Presented by UCalgary’s 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 A Canadian-based meditation group that organizes online and in-person activities UCLA mindful meditation 24/7 crisis support: Reach a trained volunteer who can listen and provide resources. Call text or chat. Call, text or chat with a professional therapist. Additional resources: Book affordable barrier-free phone or video counselling sessions. Speak to a peer about mental health or substance use concerns. 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) More resources, including community-based and online supports: /episode/index/show/ucalgarymindfulness/id/25338579

UCalgary Mindfulness: Season Two Introduction 12/16/2022

UCalgary Mindfulness: Season Two Introduction We'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 conducted many mindfulness sessions in conjunction with UCalgary Nursing. For more information on the podcast, . Presented by UCalgary’s. /episode/index/show/ucalgarymindfulness/id/25331052

Weaving Mindfulness Into Daily Life 12/06/2021

Weaving Mindfulness Into Daily Life This 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. /episode/index/show/ucalgarymindfulness/id/21393791

Mindful Movement 11/29/2021

Mindful Movement Practice 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. /episode/index/show/ucalgarymindfulness/id/21311519

Cultivating Connection 11/22/2021

Cultivating Connection This mindfulness meditation opens space to nurture and support connection—whether cultivating connection to selves, those around us, or the earth beneath and above us. /episode/index/show/ucalgarymindfulness/id/21245582

Acceptance Meditation 11/15/2021

Acceptance Meditation Explore 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. /episode/index/show/ucalgarymindfulness/id/21167228

Do Nothing 11/08/2021

Do Nothing Sometimes 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. /episode/index/show/ucalgarymindfulness/id/21087875

Nourishing and Depleting 11/01/2021

Nourishing and Depleting Join 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. /episode/index/show/ucalgarymindfulness/id/21009224

Body Scan 10/24/2021

Body Scan Reduce biological stress in this 15-minute meditation technique, Body Scan. An effective method in reducing biological stress. /episode/index/show/ucalgarymindfulness/id/20895113

Bonus: The Raisin Meditation 10/20/2021

Bonus: The Raisin Meditation This 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). /episode/index/show/ucalgarymindfulness/id/20880434

Introduction, Awareness of Breath Meditation 10/14/2021

Introduction, Awareness of Breath Meditation Develop a different relationship with your thoughts, emotions, and body sensations. Meditation begins at 5:15 /episode/index/show/ucalgarymindfulness/id/20820377

UCalgary Mindfulness

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