CULTIVATE YOUR MINDFULNESS PRACTICE

LISTEN AND LEARN HOW.

At any time of the day, Mindfulness Without Borders encourages you to take time to pause, breath and be in the moment. It means to notice what thoughts, feelings and emotions are arising within you and around you and use this awareness to inform your actions. Your mission if you choose to accept is to set an intention to develop a daily mindfulness practice as a way to strengthen attention and overall well-being.

English Practices

Take Five: Whether feeling stressed, challenged or simply wanting to break away from thinking and doing, use TAKE FIVE, a simple breathing practice to anchor our awareness back to the present moment. The TAKE FIVE practice directs attention to the flow of the breath during five complete breath cycles. In this practice, a breath cycle consists of a deep, long and gentle in-breath ending in a momentary pause, followed by a deep, long and gentle out-breath that also ends in a momentary pause. Then the cycle repeats.

TIME TO BREATHE: By training ourselves to return to the breath over and over again and bringing our attention to the present moment creates new neurological connections that support many positive outcomes, from clearer thinking and better self-management to increased immunity and stress reduction.

TUZA: At any time of the day, Mindfulness Without Borders' program participants are encouraged to take time to themselves for a 3-minute breathing practice called TUZA. The intent of this core mindfulness practice is to help bring awareness back to the breath and anchor one's attention in the present moment. We call this breathing practice TUZA which means to slow down and chill in one of the local dialects in Kigali Rwanda.

ARRIVING PRACTICE: English (Leah Gardiner)

Mindful Listening: In time and with practice, we notice how moment to moment attention to the breath helps quiet the mind and calm the heart. Whether one is totally new to the practice of mindful listening or a seasoned practitioner, the intent is to keep our listening ears wide open and become more alive to the fullness of each experience.

Body Scan: The body scan is a technique that focuses attention on the physical sensations throughout the body. As we scan through the body we are not trying to find anything particular: we are simply feeling with an open mind, with a desire to experience our bodies just as they are. Join Leah Gardiner, MWB Senior Facilitator, as she guides us through the experience of learning to listen to our body and come to know ourselves better.

MINDFUL EATING: English (Leah Gardiner)

CULTIVATING EQUINIMITY: English (Leah Gardiner)

EVERYDAY GRATITUDE: English (Leah Gardiner)

LOVING KINDNESS (LESSON 1): English (Leah Gardiner)

LOVING KINDNESS (LESSON 11): English (Leah Gardiner)

Mindful Walking: Mindful walking involves moment-to-moment awareness of the lifting, moving and placing of each foot, while focusing less on the destination and more on the quality of connection as the body moves. The objective of this mindfulness practice is to develop a heightened appreciation for the art of walking and the sensations that arise.

Spanish Practices

TOMA CINCO — MWB Spanish: Whether feeling stressed, challenged or simply wanting to break away from thinking and doing, use TAKE FIVE, a simple breathing practice to anchor our awareness back to the present moment. The TAKE FIVE practice directs attention to the flow of the breath during five complete breath cycles. In this practice, a breath cycle consists of a deep, long and gentle in-breath ending in a momentary pause, followed by a deep, long and gentle out-breath that also ends in a momentary pause. Then the cycle repeats.

TUZA — MWB Spanish with music: At any time of the day, Mindfulness Without Borders' program participants are encouraged to take time to themselves for a 3-minute breathing practice called TUZA. The intent of this core mindfulness practice is to help bring awareness back to the breath and anchor one's attention in the present moment. We call this breathing practice TUZA which means to slow down and chill in one of the local dialects in Kigali Rwanda.

RESPIRATION ANCLA: Spanish (Ronit Jinich)

ESCUCHA CONSCIENTE: Spanish (Ronit Jinich)

RECORRIDO DEL CUERPO: Spanish (Ronit Jinich)

ALIMENTACION CONSCIENTE: Spanish (Ronit Jinich)

BONDAD AMOROSA (GENERAL EVERYBODY): Spanish (Ronit Jinich)

CON TODO EL CORAZON: Spanish (Ronit Jinich)