Be REAL Week 2

Being where you are

In our second session, we learned a new practice for tuning into our body and mind, the Stress Check. We also discussed the link between thoughts and how we feel, and practices for observing our mind’s patterns. Additionally, we learned skills for tapping into our own wisdom though Wise Mind.

Tuning in with the Stress Check

Stress Check

This Stress Check, also known as a Body Scan, is a practice that can help you pause and tune into physical sensations, as well as strengthen the mind’s ability for sustained focus by shifting awareness throughout the body. Try our 10 minute or 5 minute audio practices (Chequeo de Estrés).





Types Of SensationsWhat are “sensations”? They are physical feelings we experience inside (and outside) of our bodies. They are signals that your body sends to your brain. E.g., the sensation of thirst tells your brain that you need to drink water. This image lists a few examples of sensations.


Noticing Your Thoughts

Do you ever feel like a lot of thoughts are swirling around in your head? That’s because we have between 50,000 – 70,000 thoughts a day, which is about 38 – 48 thoughts per minute! This isn’t bad – the mind’s job is to think. However, sometimes we can get wrapped up in a story because of a single thought. Thoughts can also impact how we feel. E.g., a constant stream of stressful thoughts could make someone feel overwhelmed. 

One way we can stop from getting wrapped up in our thoughts is to step back and observe them. Labeling the “type” of thought can help. Our Awareness of Thoughts practice (7 minutes) will guide you. Want to revisit this topic? Watch our 6-minute video on Youtube. Below are a few tips as well.


Noticing Your Thoughts

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:

Wise Mind Breathing (5 mins) and Be in the Pause Breathing (7 mins), which helps you align Wise Mind with values. 

Wise Mind

Connecting with Wise Mind

Noticing Practices

  • Thoughts: What types of thoughts do you notice the most? Can you label those thoughts? Watch the 6-minute Awareness of Thoughts video
  • 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

Guided & Reflective Practices