Be REAL Week 4 (10-week)




Being Where You Are (Part 2)


This week, we learned skills for tapping into our own wisdom though Wise Mind. We also practiced Yoga and Tuning into or Mindfulness of the Senses as ways to strengthen the mind-body connection. Below is a summary of skills we discussed as well as links to guided practices.


Connecting with Wise Mind

Wise Mind allows us to tap into our intuition. Wise Mind balances both Emotional Mind and Rational Mind. In Wise Mind we ask what is needed and what will be effective in a situation. Wise Mind can also be a powerful tool for recognizing what is needed to support and nurture ourselves. 

We each experience Wise Mind differently. It might be finding a still quiet moment, a “gut feeling”, or a voice that guides you. Want to revisit this topic? Watch our 5-minute video on Youtube. Or try these practices to tap into your wisdom:


Mindfulness of the Senses

Being mindful of our senses can help us connect more with our experiences. When we bring awareness to our senses, we can become fully immersed in the moment. Try our 7 minute practice Tuning into the Senses (Atención Plena en los Sentidos).



Research shows that connecting to our core values can help build social resilience, especially in difficult situations.  Studies show that when we connect to our core values, we are:

  • Less susceptible to social comparison
  • Less uncomfortable when others disagree with us – and more willing to change our minds based on good information
  • Less likely to use negative stereotypes after receiving critical feedback
  • Less likely to blame others

In this session, we connected to our core values by looking at a list of values and identifying some values that stand out as important to you.  

Wise Mind Breathing (5 mins) and Be in the Pause Breathing (7 mins), can help you align Wise Mind with your values.




Home Practice

Noticing Practices

  • Wise Mind. Observe when you are in Emotional or Rational Minds, and when you’re able to find balance with Wise Mind. What helps you connect with Wise Mind? Watch the 5-minute Wise Mind video
  • Values. Over the next week, practice using a connection with your values to guide decisions.  For example, if you’re faced with a decision, you might ask which value is most aligned with the decision you need to make.

Guided & Reflective Practices


About Be REAL
Be REAL (Resilient Attitudes & Living) was developed at the University of Washington Center for Child & Family Well-Being. The program’s aim is to promote the well-being of college students and staff by building skills to cope with emotions, navigate challenging situations, and strengthening internal awareness. Learn more.






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