Peace of Mind: A Mindfulness Experience

The session will open with a practice done in pairs, designed to practice mindfulness in an interactive way. Participants will reflect on sources of joy or happiness in their lives with partners. Partners will take turns silently listening to one another speak for a minute and a half about what brings them joy, without commenting or engaging in conversation.

This activity will help partners learn to briefly speak and listen with mindful awareness, connect with another person, and begin reflecting on their well-being, the topic of the day.

After briefly discussing the relational mindfulness practice as a group, participants will be led through a brief, gentle mindful movement exercise to begin moving energy in the body and getting ready to sit and focus internally.

The practice can be done sitting or standing and will lead into a brief meditation, focused on an inquiry practice– exploring what each person may be needing in their lives at this time to enhance their well-being, choosing and affirming an intention. At the closing of the mindfulness practice, participants will be led through the Open Studio Process.

This three-step process involves accessing inner wisdom by tapping into the power of the unconscious by:

1. Putting the intention or inquiry selected during the mindfulness practice in writing (e.g., “My intention is to go for a walk daily for 30 minutes”) or posing a question about the intention (e.g., “What gets in the way of being able to exercise daily? What can I do about it?”).

2. Next, participants set aside the question/intention and focus on a simple art activity. This art activity will focus on the process of creating an image inside a mandala, or circle, which, according to Jungian psychology, represents the integration of consciousness. The purpose of this art-making activity is to move energy, enjoy the process, and not think too much about the outcome. Participants will work in silence and refrain from commenting, positively or negatively on their own artwork or the work of others. In this way, meditative silence continues and participants are encouraged to bring awareness to their experience.

3. At the conclusion of the art-making time, participants will return to their intention or question in writing. They will do some free writing on their intention or inquiry, referencing their drawing and their experience of creating the mandala to answer their own question/intention.

At the end of the free writing reflection time, participants will be invited to share any elements of their image, writing, and/or experience with the group. Again, participants will silently listen to one another, without commenting, positively or negatively to hold silence and focus on their own experience of listening to another person.

To unwind the art-making activity, participants will be led through a body scan practice, bringing mindful awareness into the body from the crown of their head to the tips of their toes. This practice encourages deep relaxation in the body and internal body awareness, which has a multitude of benefits for the body, brain, and emotions. We will close the body scan with a kindness practice, filling ourselves with appreciation for engaging in the session, extending this kindness to our fellow participants, loved ones, community, and the earth. This can help to further minimize any emotional residue, including stress and anxiety, and promote more positive emotions, including happiness and ease, bringing awareness to the interconnectedness of all life.

At the conclusion of the session, participants will be invited to learn more with Dr. Gruber through upcoming mindfulness classes for personal growth, including: introduction to mindfulness in daily life, cultivating more satisfying relationships, and relational mindfulness training for teachers, therapists, and practitioners.

Mindfulness is the practice of bringing awareness to the present moment with an attitude that is curious, open, and radically honest about what is happening or true for you in the here and now. Learning to bring awareness to the present moment and sustain focus in this way has been demonstrated to help stimulate growth of neural fibers and connections in the brain. This promotes better functioning of brain structures and strengthens communication across brain systems, leading to outcomes including but not limited to better ability to regulate emotions, reduce stress, make better choices, and have insight and awareness into oneself and others. Given that the brain and body are interconnected, systems in the body are also supported and strengthened through this practice (e.g., nervous, cardiovascular, and immune systems). In supporting the brain and body, relational capacities are also strengthened through enhanced communication, balanced emotional responses to others, and deepening of connection.

This session will offer participants the opportunity to practice mindfulness in a variety of ways, targeting all three domains of well-being, including brain, body, and relational connections. Dr. Gruber will lead participants through mindfulness practices supporting holistic well-being that include relating to others, gentle movement, creativity and insight, kindness, and tuning into the body, enhancing connection between brain and body. The goal is for participants to leave the session feeling replenished and refreshed, reflecting on ways they can carry forward mindfulness and other well-being practices of their choosing into their daily lives.