Ottawa Meditation & Wellness

In our fast-paced world, jumping straight into meditation can feel like trying to slam on the brakes while speeding down the highway. If you find it challenging to stay with your chosen object at the beginning of a session, allow yourself to unwind first. Start by acknowledging whatever is present and checking in to see what's showing up… there may be , , striving, frustration, to get up, etc.

When your meditation feels like this, it’s especially useful to acknowledge what is happening first, then deliberately choosing to set it aside, whatever may be ailing you, knowing you can return to it later. You might imagine letting go of the day's tension, allowing each exhale to carry away a bit of stress and create natural .

Some might resonate with the image of the mind as a stirred-up snow globe. Allow the flakes to settle gradually.

Your (or whatever meditation object you use) is patiently waiting. You might even think of it as letting your meditation object come to you or receiving the breath (in the case of a breath meditation) rather than trying to nail it down by over-efforting or narrowing your attention.

Meditation isn't about perfect ; it’s about seeing more clearly (cultivating awareness) all that makes up our experience and working wisely with whatever shows up from moment to moment.

Giving ourselves time to settle into the practice and relax, can create conditions supporting greater calm and tranquillity. This patient approach can transform meditation, making it feel less like a chore and more like a welcome that reveals all kinds of mind and emotional states—both the beautiful and the challenging—and the inner resources to meet them.

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Boosting Your Energy: Hidden Drains You Might Be Missing Boosting Your Energy: Hidden Drains You Might Be Missing In our fast-paced lives, we often focus on physical factors like sleep, exercise, and diet to maintain our energy and well-being. But have you

To use this Wheel of Life:

1. Rate your satisfaction in each area on a scale of 1-10 (1 being least satisfied, 10 being most satisfied).
2. Connect the dots to see the shape of your "wheel."
3. Identify areas where you'd like to improve or maintain high satisfaction.
4. Set intentions or goals and ways you can work to improve areas that may need your attention

You can customized your Wheel of Life to reflect the range of life aspects that are most important to you, allowing you to assess your overall life balance and satisfaction. By regularly evaluating these areas, you can gain insights into which aspects of your life may need more attention and where you're currently thriving.

How do you experience friendships? Here are some of the ways:

- New Friends: Recent connections you're excited to nurture and grow.
- Old Friends: Though we may not see them often, they are special in our lives and memories.
- Friends who are Family! 💕
- Professional/Academic Friends: Colleagues we connect with in the workplace or school or through networking activities
- Interest-Based Friends: Sports teams, hobby groups, book clubs, friends and , or people met through dating apps
- Support Group/Workshop Friends: This includes support groups (like AA or the Community Forum) and workshops like or classes.
- Furry Friends: Our beloved pets and animal companions!
- Digital Friends: Friendships developed through social media, online gaming, or virtual communities.
- Self-friendship! Your relationship with yourself involves self-reflection, self-compassion, self-care, etc.

How we experience may vary from person to person and can be fluid, changing over time. As we move through 2024, take some time to reflect on the friends in your life. How have your friendships evolved? Which ones bring you the most enjoyment and support?

Fincham, Mavor, and Dritschel conducted the study, which was published in the journal Mindfulness on April 12, 2023. It was an online randomized controlled trial that explored the effects of different durations and types of mindfulness meditation over two weeks.

Key findings:
1. The study compared different durations (5 minutes vs 20 minutes) and types (sitting vs movement) of mindfulness meditation over two weeks.

2. All four conditions (5-minute sitting, 20-minute sitting, 5-minute movement, 20-minute movement) showed significant improvements in mental well-being, psychological distress, and dispositional mindfulness.

3. There were no significant differences between the four conditions regarding improvements in well-being, suggesting that even short 5-minute sessions can be beneficial.

4. Adherence rates were similar across all conditions, contradicting the assumption that shorter meditations would be easier to stick with.

5. Participants assigned to sitting meditations were likelier to complete the study than those assigned to movement meditations.

This study provides evidence that even brief mindfulness practices can be effective.

While there aren't many studies on the optimal length of meditation, even brief practices can be powerful. Short 'micro-practices' like the three-center check-in or the STOP practice, done a few times daily, can offer numerous benefits:

1. Increased self-awareness: Recognize body sensations, thought patterns, emotions, impluses and behaviours
2. Improved responsiveness: Create a gap between stimulus and response, potentially influencing your actions and what comes next
3. Nervous system regulation: Help settle and calm the body and mind
4. Mental clarity: Clear your mind for better focus and decision-making
5. Skill-building opportunity: Practice additional mindfulness tools or attitudes, such as mental noting (part of the STOP practice), kindness, and curiosity.

These micro practices offer an opportunity to strengthen your mindfulness skills throughout the day.

What's your experience with micro-meditation practices? Your insights are valuable and can inspire others. Share your thoughts below and stay tuned for our next post that will off highlights of the a study that looks at the effects of different lengths of meditation practice.

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Elevate Your Well-Being This Fall: Mindfulness Offerings 🍂 – Corporate & Community Programs Registration is Open - Secure Your Spot Now Elevate your Well-being this Fall with our Mindfulness Programs Prioritize Employee Wellbeing From government agencies to small businesses and large corpora

Success often comes from refining our focus, not expanding our to-do list. 🎯 Aim for the bullseye by concentrating on what truly matters.

We've been on a social media pause and are excited to reconnect and share new offerings and content starting on July 10th. We hope you're all having a great summer so far!

As Mental Health Week approaches, demonstrate your organization's dedication to mental health advocacy and create a culture where employees feel valued, supported, and empowered to prioritize their mental well-being. In today's world, providing support and resources for mental health is necessary for fostering a healthy and thriving culture.

We still have limited slots for one-hour introductory sessions tailored to equip teams with essential insights and strategies for promoting mental wellness. These introductory sessions catalyze awareness and interest within organizations and have the potential to resonate deeply with employees or teams.

Through these initial experiences, organizations often witness the tangible benefits and decide to continue their journey toward fostering a mentally healthy workplace. These introductory sessions plant the seeds of change, paving the way for ongoing support and growth in prioritizing mental well-being.

Secure your spot for our introductory sessions during mental health week today and begin your journey towards a healthier workplace!

New season, new opportunities for self-discovery! Join me if you're looking to cultivate greater inner peace and resilience.
Details of our spring 2024 mindfulness and self-compassion offerings are in the newsletter below. 🧘🏻‍♀️ 🧘🏻‍♂️

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Spring 2024 Mindfulness Offerings 🌱 Unveiling Behaviour Patterns Beyond Fight, Flight, and Freeze Beyond the commonly known stress reactions of fight, flight, and freeze lies a complex tapestry of human behaviour. Our responses to cha

New season, new opportunities for self-discovery! 🌱 Dive into our spring 2024 mindfulness and self-compassion offerings and cultivate inner peace and resilience. Check out our latest Newsletter below.

Spring 2024 Mindfulness Offerings 🌱 Unveiling Behaviour Patterns Beyond Fight, Flight, and Freeze Beyond the commonly known stress reactions of fight, flight, and freeze lies a complex tapestry of human behaviour. Our responses to cha

Happy New Year! 🥳 Today is a great time to reflect on your priorities and set intentions for the year ahead. One useful tool that can help in this process is the Wheel of Life.

You can use the wheel below or customize one to suit your own priorities.

Then, assign a score from 1 to 10 to each category, with one being unsatisfactory and ten being excellent. Shade or mark the scores on the wheel for each segment.

Reflect on Imbalances: Are there areas that scored significantly lower than others? Lower scores can signify areas that may need more attention and nurturing.

Reflective Questions:
1. What went well in each category? Acknowledge your achievements and positive experiences in each area.

2. Where Can I improve? Identify specific actions or changes you can make to enhance each aspect of your life.

3. What are Your Priorities for the Year? Choose one or two categories you want to focus on and set realistic goals for improvement.

Action Steps:
1. Create an Action Plan: Break down your goals into smaller, manageable steps. You may want to make "SMART Goals" to make your goals Specific, Measurable, Achievable, Relevant, and Time-bound.

2. Regularly Review and Adjust: Life is dynamic, and priorities and circumstances flux, so periodically revisit your Wheel of Life throughout the year to adjust your goals and ensure alignment with your evolving priorities.

Remember, the Wheel of Life is a tool for self-reflection and growth. Embrace the journey and celebrate your successes along the way. Each step you take towards balancing your life brings you closer to living the life you want.

Wishing you all a healthy, happy, fulfilling, and peaceful 2024!

As beautifully described by Walter Burghardt, Contemplation is like taking a "long loving look at the real."

It invites us to look beyond the surface and embrace the depth and authenticity of each moment. Thank you , for sharing it as part of the Satipatthana Meditation Program at BCBS.

🍪 A Cookie Meditation for Cookie Day 🍪

Take a moment to savour the simple joy of eating a delicious cookie.

Begin by holding the cookie in your hand, feeling its texture and warmth. Notice any aroma wafting from it, awakening your senses.
As you bring the cookie closer to your mouth, pause. Take a deep breath, appreciating the anticipation. With mindfulness, take your first bite. Feel the crunch or softness, and let the flavours dance on your palate.
Engage all your senses as you chew slowly, savouring each moment. Notice the sweetness, the richness, and the subtle nuances of taste. Noticing the changes in flavour and to the cookie itself. When the mind wanders, simply return to being fully present with the sensations of eating the cookie.

Allowing yourself to enjoy this simple pleasure, continuing to savour each bite. Letting mindful eating become a celebration of flavours and abundance -- a moment of joy in your day. Happy Cookie Day!🍪

Five ways to practice self-care.

Have you ever set a goal only to feel an inner rebellion against your own rules?

It's called reactance -- an emotional reaction that resists perceived threats to one's freedom or autonomy, including internal constraints or self-imposed rules.

Whether it's a commitment to meditate every day, a diet, a fitness plan or other self-imposed expectations, here's are five ways to navigate it:

1. Be Aware of the inner voices and rules you've set for yourself and the mind's tendency to rebel against constraints.

2. Explore Motivations: Are these plans or rules aligned with my values and goals?

3. Flexibility is Key: Embrace flexibility in your goals. Perfection is overrated!

4. Practice Self-Compassion: Embrace your humanity. Allow setbacks without judgment. Consider exploring an MSC (Mindful Self-Compassion) program to cultivate these skills.

5. Learn to Recognize and Work with Unhelpful Thought Patterns: Consider taking an MBSR program to deepen mindfulness, empowering you to choose which thoughts to follow and which to let go of, fostering a healthier relationship with your inner dialogue.

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Overcoming inertia or aversion may seem challenging, but each step forward diminishes resistance. Embrace the journey, start moving, and watch how inertia transforms into unstoppable momentum. Success is a journey, and it begins with that first step into action.

Mindfulness, a profound ally on this journey, helps develop a heightened awareness of aversion and resistance to challenging experiences and cultivates a state of presence and clarity. By integrating mindfulness, you gain the ability to navigate the twists and turns of life with resilience, fostering a deep understanding of yourself and your responses.

Our next MBSR program begins on March 27, 2024. Visit omwellness.ca to discover more about the many benefits of MBSR.

Do you ever get stuck in overthinking or rumination? 😵‍💫 Break the cycle with the power of the pause! Interrupt those negative thoughts and shift your mind in a more positive direction. 💭🌟

Unlock the power of self-compassion this winter!

Join Jennifer for the Eight-week Mindful Self-Compassion program and save $60 until December 1! This transformative journey, blending mindfulness and self-compassion, enhances emotional resilience and well-being.

Research shows it contributes to better coping, reduced anxiety, healthier habits, and fulfilling relationships. Discover your inner strength in this in-person workshop starting January 10. 🗓️ Mark your calendar for nine Wednesdays, concluding on March 5.

Don't miss this chance to invest in yourself—now just $540 before December 1. 🌈 Visit omwellness.ca or mindfulnessatcentrepoint.com to register.

Participant Testimonials from our Six-Week Mindful Self-Compassion Program at Correctional Services Canada

I am grateful to all who participated in a Six-Week Mindful Self-Compassion Program. Here's what some of the participants had to say:

🗣️ "Thank you so much for offering this. It has inspired me to become an advocate for Mindfulness on my team and now share things I'm learning about Mindfulness and self-compassion in our bi-weekly team meetings."

🗣️ "It was applicable to both personal and professional life, and I appreciated the program very much."

🗣️ "Jennifer Innes was wonderful. Very calm and compassionate (even during technical difficulties). Jennifer is obviously well-educated and able to relay course info effectively within the virtual format, which is not always easy."

🗣️ "Very worthwhile presentations, lovely soothing calm voice and manner, lots of valuable information and immediate results."

🗣️ "Jennifer is a wonderful presenter; I immediately connected with her laid-back informative style."

🗣️ "Jennifer did a very good job of providing both knowledge and related experiential practices that can easily be recalled and used to derive much-needed personal support when needed. Thanks, Jennifer!"

🗣️ "She was very good. I liked that she had a calming vibe to her, and that she was prepared."

Their experiences highlight some of the transformative impacts of Mindful Self-Compassion. If you're curious about incorporating Mindfulness and Self-compassion into your corporate environment, please get in touch with me at [email protected].

Our winter program for MSC, open to the public, kicks off on January 10. Take advantage of our November discount ($60 off) until December 1, 2023.

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This yoga insight feels like a reservoir of calm within. In those precious moments between breaths, I find a profound stillness that lingers like a tranquil sanctuary within -- a source of strength and peace amidst the world's chaos.

How do you assess progress in your meditation journey?

It's common to equate the quality of meditation with the pleasantness of the experience. While enjoyable moments during practice are valuable, they aren't the primary objective. The more accurate measure of progress lies in inner transformation. Evaluating your meditation journey involves observing improvements or shifts in how you are, how you relate to others, and how you navigate various circumstances. The real growth indicators of growth extend beyond momentary feelings to the enduring changes within.

Ever notice how this happens?

I often find the less striving the more flow. :)

Discover the superpower of self-compassion – simple yet transformative tools that can revolutionize your mental well-being. Often tucked away in our hearts, it's a beacon of understanding, kindness, and acceptance that gives us strength and resilience.

Embracing self-compassion nurtures our relationship with ourselves and positively affects our overall well-being. It's a reminder that kindness, first and foremost, begins within. So, let's access this superpower together and embrace a life with self-kindness, care and support.

Join our winter eight-week MSC Program to learn these powerful skills. Spaces are limited.