In our final session, we reviewed the skills and practices shared in Be REAL and reflected on how to carry them forward. The main skill areas include:

• Reducing stress
• Managing and tending to emotions
• Coping with challenging situations
• Strengthening connections and compassion for ourselves and others

One goal in Be REAL is to share a range of practices for learning to tune into oneself and identify what is needed to feel grounded and resilient. Below is a summary practices and the various skill areas they support. There is overlap in these areas – so the key is reflecting on what resonates with you the most. 

The last session also had time devoted to one of two activities:

1. Writing a letter to your future self in two months that reflects on the skills from Be REAL and sets intentions about how to carry them forward; or
2. Engaging in an action planning activity, outlined in the image below. 

Be in the Pause Breathing (7 mins) and Wise Mind Breathing (5 mins) are practices that can help us tap into our inner wisdom, connecting us with our core values in a situation we may find challenging. This is a helpful practice to do regularly because repetition strengthens our ability to quickly tap into Wise Mind.

The resources below are intended to help support your continued practice and application of the Be REAL skills into your life.

Links to all Be REAL webpages

• Learning to Tune In (Part 1)
  • https://ccfwb.uw.edu/be-real-10week-1/ 
• Learning to Tune In (Part 2)
  • https://ccfwb.uw.edu/be-real-10week-2/ 
• Being Where You Are (Part 1)
  • https://ccfwb.uw.edu/be-real-10week-3/ 
• Being Where You Are (Part 2)
  • https://ccfwb.uw.edu/be-real-10week-4/ 
• Coming Back to Balance (Part 1)
  • https://ccfwb.uw.edu/be-real-10week-5/ 
• Coming Back to Balance (Part 2)
  • https://ccfwb.uw.edu/be-real-10week-6/ 
• Widening Our Window of Tolerance (Part 1)
  • https://ccfwb.uw.edu/be-real-10week-7/ 
• Widening Our Window of Tolerance (Part 2)
  • https://ccfwb.uw.edu/be-real-10week-8/ 
• Checking the Facts
  • https://ccfwb.uw.edu/be-real-10week-9/ 
• Moving Forward
  • https://ccfwb.uw.edu/be-real-10week-10/ 

Additional Resources

• Mindfulness Recordings by the Center for Child & Family Well-Being on SoundCloud (Meditaciones Guiadas en Español)
• Social Justice Mindfulness Resources
• Multilingual Mindfulness Audio Recordings
• Mindfulness in Sign Language

Thank you for participating in Be REAL! Please connect with us at bereal@uw.edu with any questions.

Copyright © 2020, Center for Child & Family Well-Being. All rights reserved.