Let it RAIN

RAIN is a mindfulness technique that can help us move through difficult emotions. Emotions are like energy-in-motion. They want to move and they want to move us. The problem is its easy to suppress, project or run away from hard feelings and this in turn can take us farther from ourselves and discerning what we really need. Take a moment to let it RAIN next time you have a hard feeling and see where it takes you: 
Start with a few deep breaths- 

R- recognize a strong emotion is present

A- allow it to be there- without judgment or getting lost in the story

I- investigate where it is in your body

N- non-identify- meaning take a step back from the feeling and ask, “what do I need?” 

❤️

Click video below-

5, 3, 1

Mental Health is a Critical Public Health Need.

Here is a simple practice to try that can help grow the Health in mental for us all.

It’s called 5,3,1.

5- minutes of prayer or meditation a day. Sit upright, find your breath and set your timer. Spend 5 minutes bringing your attention to your breath or another anchor (word or image). Don’t worry about a racing mind- keep returning to your anchor.

3- write down 3 appreciations. Let your mind take in the good of 3 unique moments in your day where you felt satisfied, connected, safe or happy. There’s nothing too small. It all counts.

1- act of kindness. Maybe this one needs to be towards yourself today, or maybe someone else. Whatever the case generosity helps both the giver and the receiver.

Local and Global Links for Well-Being

What is to give light must endure burning- Vicktor E. Frankl

A lot is happening! So much stress in the world and so much goodness in how people are reaching out to one another. Here are a few of my favorite FREE resources flying through my inbox that I want to share with you. Follow the links and see where they take you.

Anchorage Stress and Wellness

Chris Reynolds, Psy.D.

Chris is offering a stress and wellness group for free to Alaskans. This is not a psychotherapy group, but a drop-in support, practice and educational group limited to 15 participants. Each week there will be a quick check-in, relevant topic to stress and coping and a new practice to try. The link to join on Zoom will be the same each week: https://zoom.us/j/360936525

Margi Clifford, LPC :

Margi generously offers so many good things. For one all of her yoga classes are being offered for free online. Check out her website for a full listing. Here is one to get started with:

Tues/Thurs 12-1pm yoga and mindfulness classes are online: https://zoom.us/j/477385380:

Guide to Well-Being

Articles and tips from The Greater Good Science Center 

Well-Being Tool-Kit from Center for Healthy Minds

Meditation

For adults: https://www.orenjaysofer.com/covid-resources

For kids: https://www.mindfulschools.org/free-online-mindfulness-class-for-kids/

Parenting  

Ellen Dodge- The Parenting Partner

 Ellen is the education director and curriculum author of my favorite social emotional learning program- Kimochis. For a limited time she is offering her 5 session master class for free to parents. These are simple life recipes to increase your child and family’s emotional intelligence. Its SEL for parents!

Grief

David Kessler:

Grief expert and author, David Kessler, is offering a free pop-up facebook group daily at 1pm PT to help during the pandemic. For grief support join here- https://m.facebook.com/groups/DavidKessler