UCalgary Mindfulness: Recent Episodes
University of Calgary
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.
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 BN, MN, RN.
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
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, click here.
Presented by UCalgary’s Campus Mental Health Strategy.
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.
Facilitated by Justin Burkett BN RN, Masters Student.
Resource referenced: Ten Percent Happier with Dan Harris.
Presented by UCalgary’s Campus Mental Health Strategy.
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.
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.
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.
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.
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.
Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C)
Presented by UCalgary’s Campus Mental Health Strategy.
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.
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 Mental Health Strategy.
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.
Facilitated by UCalgary Nursing doctoral student Julia Imanoff, MN, RN, PNC (C)
Resources discussed:
Finding Peace, by Danny Penman and Mark Williams
Presented by UCalgary’s Campus Mental Health Strategy.
Reduce 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.
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).
Presented by UCalgary’s Campus Mental Health Strategy.
Develop 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.