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 Sensations



What 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

Word Association

Br Week 2 Word Association

There are usually multiple interpretations of a situation or statement.  Today we did a Word Association activity to share that words can have a neutral, positive or negative connotation.  Mindfulness helps us pause to bring awareness to our interpretations and recognize that it is just one possible interpretation – there can be more interpretations.  When we begin to recognize the evaluation or judgement in our interpretations then we can try to bring a greater awareness to observing without judgement.

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

What are your Values?

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

Br Week 2 Values

In this session, we connected to our core values by looking at a list of values and identifying some values that stood 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

  • Thoughts. What types of thoughts do you notice the most? Can you label those thoughts? Watch the 6-minute Awareness of Thoughts video
  • Word Association.  Can there be multiple interpretations of a situation or statement? Can we bring the intention of being curious in our interpretations?
  • 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 connecting with your values to a decision.  For example, if you’re faced with a decision this week, you might ask: which value is most aligned with the decision I need to make?
  • Intention.  What is your intention for this week?

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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