Mindfulness Archives | The TEND Toolkit

The Three Minute Breathing Space

Grounding Through Sounds, Sensations, & Breath

The Three Minute Breathing Space is a simple mindfulness exercise to reset before, during, or after a stressful event by grounding through sound, body sensations, and breathing.

November 2023

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CALM

Building Mutual Support through Intentional Listening

In this CARE4YOU 2023 session, Diana Tikasz explores the acronym CALM (Center, Attend, Listen, Mindfully) – four steps to fostering meaningful and intentional connection at work.

June 2023

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Three Minute Breathing Space

Grounding Through Sounds, Sensations, & Breath

A downloadable PDF that outlines a simple and quick mindfulness exercise.

May 2023

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The Window of Tolerance

The Window of Tolerance created by Dr. Dan Siegel is a useful tool for noticing, monitoring, and communicating the normal “ups and downs” of our emotions.

April 2023

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Gratitude Practice

10-Minute Guided Meditation

Diana Tikasz presents a short guided meditation to increase feelings of gratitude and thankfulness.

November 2022

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Convincing Teens (and Adults) to Try Mindfulness

A Conversation About Mindfulness with Dr. Dzung Vo

Dr. Dzung Vo is a pediatrician, founding Director of the BC Children’s Hospital Centre for Mindfulness, and co-developer of Mindful Awareness and Resilience Skills for Adolescents. He shares his lessons learned about involving adolescents in mindfulness practice as well as micro-strategies for difficult times.

November 2021

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RAIN Practice

15-Minute Guided Meditation

Diana Tikasz shares a short reflective practice based on the acronym RAIN (Recognize, Allow, Investigate, and Nurture) developed by Tara Brach.

October 2021

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Seeking Moments of Awe

Reflection Exercise

July 2021

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The Three Steps to Self-Compassion

Resetting Micro-Skill

Diana Tikasz presents the three steps to self-compassion based on the work of Dr. Kristin Neff. This micro-skill can reset the stress response help to to ease inner conflict.

December 2020

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Breathe, Reset, Refuel. Rinse, Repeat.

How Much Self-Care is "Enough?"

January 2019

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Resilient

How to Grow an Unshakable Core of Calm, Strength, and Happiness

In this book, Dr. Rick Hanson offers concrete suggestions and practices to feel less stressed, pursue opportunities with confidence, and stay calm and centered in the face of adversity.

March 2018

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Hardwiring Happiness

The New Brain Science of Contentment, Calm, and Confidence

In this book, Dr. Rick Hanson lays out a simple method that uses everyday experiences to build new neural structures full of happiness, love, confidence, and peace.

December 2017

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