Callé Canterbury

Your average author just trying to keep in touch with her readers.

[banter-bury]

Mindful May

So, I recently acquired this book:

I've decided that for the month of May, I am going to do the exercises and document them on tumblr. Anyone is more than welcome to join in. Just tag it as #MindfulMay

It'll be good!

Here are the days:

Day 1: Starting Over

Day 2: Release

Day 3: Turn Off Autopilot

Day 4: Importance in Everything

Day 5: Freedom

Day 6: Purpose

Day 7: Look Up

Day 8: Love Yourself

Day 9: Let Go

Day 10: Read Between the Lines

Day 11: Grounding

Day 12: Motivation

Day 13: Take a Moment

Day 14: Friendship

Day 15: For Difficult Choices

Day 16: Compassion & Kindness

Day 17: Inner Voice

Day 18: Speaking Truth

Day 19: For Anger

Day 20: Listen

Day 21: For Stress

Day 22: Be Here Now

Day 23: Gratitude

Day 24: Connection

Day 25: See the Big Picture

Day 26: Observation

Day 27: Awakening

Day 28: Acceptance

Day 29: Learn to Float

Day 30: Accept Failure

Day 31: Open Your Mind

Bonus Topics:

Focus

For Emotional Times

Joy

Stay On Track

Look Inward

Look Inside

Brainstorming

Sit Tall

See What Is There

Waiting

Listen To Your Body

Take The Time

The Ground Beneath You

For Calm

[banter-bury]

It's my 3 year anniversary on Tumblr 🥳

[eternalgirlscout]

the secret, i’ve discovered, to actually writing, like actually sitting down and doing the damn thing, actually getting a word count up there, is to have an idea that makes you think “that’s ridiculous and self-indulgent and nobody else but me would want to read it” and then leaning as fully into self-indulgence as possible

[banter-bury]

Mindful May Day 28: Acceptance

The following is from Amy Ratcliffe's The Jedi Mind.

"Only you can change yourself."

-Bendu

The Force-sensitive Bendu calls out to Kanan Jarrus as he is meditating, the Jedi Knight having been blinded in battle by Darth Maul. When the two meet again, Bendu, who stands between the light and the dark, offers the wisdom that external forces fo not make someone good or evil; that power lies only within one's self.

Instead of investing energy in conditions we cannot change, we must strive to accept those conditions as they are. Accept that sometimes situations are already established, and all we can do is react to them. Think about yourself, all your attributes and behaviors, and practice self-acceptance.

Practice: Self-Acceptance Meditation

Sit with your back straight but relaxed, in a comfortable position. Close your eyes.

Take three deep breaths, inhaling slowly through the nose and out through the mouth. Then breathe naturally.

When your mind wanders - and it will- repeat this mantra softly or in your head: "I am doing enough. I have enough. I am enough."

[banter-bury]

Mindful May Day 27: Awakening

The following is from Amy Ratcliffe's The Jedi Mind.

"Rey, never be afraid of who you are."

-Leia Organa

While Rey trains her mind and body to harmonize with the Force, she confronts dark doubts within. Leia offers Rey this expression of acceptance to help her leave her past behind.

Our family names and legacies that come with them do not define us, but we should not be afraid of who we are wither. We can make this decision every morning, and give ourselves a boost to start the day by being truly awake and aware. This moment of mindfulness will set the tone for the day ahead and keep us close to our thoughts- especially the ones we have about ourselves.

Practice: Measured Breathing

Before you get out of bed, give yourself a quiet moment.

Sit on the edge of your bed with a straight back. Take a deep breath from your belly through your nose, silently counting to three as you inhale. Hold the breath as you silently count to five. Exhale forcefully through your mouth while you count to six.

Repeat three to five times.

[banter-bury]

So, the book says do this in the morning. I honestly do it whenever I need to refocus or calm myself down. It's a nice reset. It's almost like I'm a game cartridge getting blown on in order to increase my ability to function.

[banter-bury]

Mindful May Day 27: Awakening

The following is from Amy Ratcliffe's The Jedi Mind.

"Rey, never be afraid of who you are."

-Leia Organa

While Rey trains her mind and body to harmonize with the Force, she confronts dark doubts within. Leia offers Rey this expression of acceptance to help her leave her past behind.

Our family names and legacies that come with them do not define us, but we should not be afraid of who we are wither. We can make this decision every morning, and give ourselves a boost to start the day by being truly awake and aware. This moment of mindfulness will set the tone for the day ahead and keep us close to our thoughts- especially the ones we have about ourselves.

Practice: Measured Breathing

Before you get out of bed, give yourself a quiet moment.

Sit on the edge of your bed with a straight back. Take a deep breath from your belly through your nose, silently counting to three as you inhale. Hold the breath as you silently count to five. Exhale forcefully through your mouth while you count to six.

Repeat three to five times.

[banter-bury]

Mindful May Day 26: Observation

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"If this is the path you're called to, then this is the path you must follow."

-Obi-Wan Kenobi

The Jedi Council extends an invitation to Qui-Gon, but because the Jedi Master knows himself, he declines. He realizes joining the Council does not align with his goals. Obi-Wan supports his master's decision; his teacher listened to his heart, and maybe the Force.

It can be invaluable and informative to take a moment and think about how we can listen to our heart-how to better recognize our place in the context of the world and our own path. Experiencing everything as fully as possible is a step toward that goal. The more we notice about the world, the more we notice about ourselves.

Practice: Senses Journal

Get a notebook, ideally one dedicated to this purpose, and a pen.

Sometime before bed, write a journal about your day, but only from your senses' perspective. Try to record three to five (or more) items for each sense- seeing, hearing, tasting, touching, smelling. Repeat daily.

Recording these experiences in the journal will make you more likely to notice- and appreciate- what you're sensing as it happens.

[banter-bury]

This was actually kind of hard, because I usually associate my daily memories with what I was feeling at the time.

Seeing: The paisley carpet at work. My otter throw pillow. The colorful poster we designed for work.

Hearing: You will be found from Dear Evan Hansen. The rain outside. The wind in the trees.

Tasting: Brownie fudge M&Ms. Mocha coffee. Tart raspberries and not tart blueberries.

Smelling; Strawberry wine. Fresh air during a rain storm. Weird smells in the rooms at work that I can't place.

Touching: My fleece blanket. My Jedi robe. The metal of the rings on my finger when I was anxious.

[banter-bury]

Mindful May Day 26: Observation

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"If this is the path you're called to, then this is the path you must follow."

-Obi-Wan Kenobi

The Jedi Council extends an invitation to Qui-Gon, but because the Jedi Master knows himself, he declines. He realizes joining the Council does not align with his goals. Obi-Wan supports his master's decision; his teacher listened to his heart, and maybe the Force.

It can be invaluable and informative to take a moment and think about how we can listen to our heart-how to better recognize our place in the context of the world and our own path. Experiencing everything as fully as possible is a step toward that goal. The more we notice about the world, the more we notice about ourselves.

Practice: Senses Journal

Get a notebook, ideally one dedicated to this purpose, and a pen.

Sometime before bed, write a journal about your day, but only from your senses' perspective. Try to record three to five (or more) items for each sense- seeing, hearing, tasting, touching, smelling. Repeat daily.

Recording these experiences in the journal will make you more likely to notice- and appreciate- what you're sensing as it happens.

[banter-bury]

Mindful May Day 25: See the Bigger Picture

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"Luminous beings are we, not this crude matter. You must feel the Force around you; here, between you, me, the tree, the rock, everywhere, yes."

Yoda

Luke is skeptical of the powers of the Force despite Yoda''s teachings. The wizened Jedi Master tries to reset Luke's cynicism by pointing out how the Force's radiance cascades through the galaxy and shapes life. He knows that Luke would see past the limitations he's imposing upon the Force, he could better wield it's energy.

When we lose sight of the bigger picture, Yoda's words can serve as useful guideposts. We can ground ourselves in the ebb and flow of this world by immersing ourselves in nature.

Practice: Forest Bathing

Find a nearby green space. It doesn't have to be a literal forest, just somewhere that you feel surrounded by nature, with space to wander.

Choose a flat trail or an area to explore.

Walk slowly, observe, and experience the areas. Open your sense. Breathe, slowly and deeply. See how sunlight filters through the trees. Listen to the sounds, the calls of creatures and insects, and the rustling of leaves. Sit beneath a tree and feel the bark against your back. Bathe yourself in peace.

[banter-bury]

Mindful May Day 24: Connection

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind

"May the Force of others be with you."

-Chirrut Imwe

While sitting on the streets of Jedha City, hoping for credits, Chirrut sends wishes of good will to those who pass by. With this short phrase of blessing and with the spirit of community, he connects himself and those around him in a positive light through the Force.

A positive spirit of mind can be difficult amid the inner monologue echoing in our heads- a monologue often full of judgements and critical evaluations, of ourselves and others.

Practice: Nonjudgemental Awareness

Mental chatter fills the mind. Whether you like or dislike something in yourself or others fuels part of that chatter. Next time you're people watching, observe how often judgements come to mind.

Judgements are thoughts. Acknowledge you are having the thoughts, then let them float away, without any weight or embellishment. Be- or strive to be- impartial, especially concerning self-judgments. As you become more aware of the judgements you make, they'll be less likely to preoccupy your mind.

[banter-bury]

Mindful May Day 23: Gratitude

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"When I was out there, alone, all I had was your training and the lessons you taught me, and because of you, I did survive. And not only that, I was able to lead others to survive as well."

-Ahsoka Tano

Jedi Masters train their Padawans in what they know about the Force- lightsaber technique and the ways of the Jedi and the galaxy- but also embody personal lessons in judgement, inner strength, responsibility, and much more. Ahsoka expresses gratitude to Anakin many times for his teachings.

Expressing gratitude is a form of recognizing gifts that we may have been granted but may not have recognized as such if we had not paused to give thanks. Capturing the things and people we are thankful for in a list can contribute to a more positive, more mindful mindset. To appreciate something is to notice it happened, and that can assist us in recognizing more opportunities to say 'thank you.'

Practice: Gratitude Journal

Select any blank notebook as your gratitude journal.

Either just after you wake or right before bed, write down the date and at least three things or people you are grateful to have in your life, and write a sentence (or two) about why they make you feel this way. Your gratitude can be for something big or small.

Occasionally look back through the journal and notice how much you have to be grateful for. Have you thanked the people you recorded in its pages?

[banter-bury]

Three things that I am grateful for:

Being able to have my dad for as long as I did.

My boyfriend

Having the ability to write.

So, for a while I was mad at the world for taking my dad when he was only 46, but now I've found that it's really helpful to be grateful for the time I did have with him, because even though it was 21 years, some people get even less or none at all. He's been gone for two years this month, and the idea of being thankful for having him and just thinking of him as being "one with the force" (He was very into Star Wars, too) and therefore thinking of him always being with me because of that is really helpful.

I appreciate the heck out of my boyfriend. He's always really supportive and is there when I need him to be. Even when sometimes I know I frustrate him, he still loves me and tells me so.

I am forever grateful that I can write. It's been the one thing keeping me going for the longest time since the pandemic hit and I don't know what I would have done if I hadn't fallen back in love with writing.

[banter-bury]

Mindful May Day 23: Gratitude

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"When I was out there, alone, all I had was your training and the lessons you taught me, and because of you, I did survive. And not only that, I was able to lead others to survive as well."

-Ahsoka Tano

Jedi Masters train their Padawans in what they know about the Force- lightsaber technique and the ways of the Jedi and the galaxy- but also embody personal lessons in judgement, inner strength, responsibility, and much more. Ahsoka expresses gratitude to Anakin many times for his teachings.

Expressing gratitude is a form of recognizing gifts that we may have been granted but may not have recognized as such if we had not paused to give thanks. Capturing the things and people we are thankful for in a list can contribute to a more positive, more mindful mindset. To appreciate something is to notice it happened, and that can assist us in recognizing more opportunities to say 'thank you.'

Practice: Gratitude Journal

Select any blank notebook as your gratitude journal.

Either just after you wake or right before bed, write down the date and at least three things or people you are grateful to have in your life, and write a sentence (or two) about why they make you feel this way. Your gratitude can be for something big or small.

Occasionally look back through the journal and notice how much you have to be grateful for. Have you thanked the people you recorded in its pages?

[banter-bury]

Mindful May Day 22: Be Here Now

Disclaimer: The following is from The Jedi Mind by Amy Ratcliffe.

"Remember, concentrate on the moment. Feel, don't think. Use your instincts."

-Qui-Gon Jinn

Before young Anakin ignites his pod racer's engines, about to face danger in a race few humans are capable of participating in, Master Qui-Gon Jinn offers guidance to center Anakin's mind. He cautions Anakin to be present in the moment- important advice because, in a pod race, distraction and overthinking can lead to a fiery crash.

Life is richer when we make an effort to be aware of what is around us, and how we relate to those surroundings in the moment.

Practice: Savoring

Choose an activity you do every day- maybe it's drinking coffee or walking to a bus stop. It can be something that takes just a few minutes.

Use your senses to savor the activity. Think about each sip of coffee as a physical experience; notice its heat, aroma, and flavor. Tune in to the sounds and sights while you stroll. Any activity, no matter how seemingly mundane, can be enlivened and activated by paying it careful attention and noticing everything you can about it. You are here.

[banter-bury]

Mindful May Day 21: For Stress

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"I fear nothing. All is as the Force wills it."

-Chirrut Imwe

Though he's not a Jedi, Chirrut shares their deep beliefs, and their trust in the Force. He accepts what he cannot change and fights for what he can. And he knows the Force will guide him to the right outcome. Teased for his conviction by his friend Base, he stays true to himself, and he is not afraid.

Remaining true to ourselves means digging under the surface. We need to recognize all aspects of our behavior and personality, even the ones we may not like. Stress can induce a number of unwelcome reactions, but we can learn to see those reactions coming.

Practice: Stress Management

When a stressful even occurs, pause to take deep breaths, and take note of how your body is reacting to the situation. Perhaps your heart is pounding or your shoulders have tensed. Acute stress can trigger your body's fight, flight, or freeze response. Pay attention to how it's doing so.

Once you've become mindful of these symptoms, listen to your body when it starts reacting the same way. You may not be able to change the stressful situation, but recognizing the symptoms can help cue you to change how you react to it. Breathing exercises can help you reset.

[banter-bury]

So I needed this today since it was stressful.

I also like how Ratcliffe refers to your body's indicators of stress as symptoms because stress is a disease almost since too much stress will kill you and negatively impact your body since we're not meant to have those high levels of cortisol constantly in our bloodstream.

Recognizing that we are stressed and trying to combat that is incredibly important to our well being. If we forget to take care of ourselves, we're doing more harm to ourselves than anything else.

I notice that when I'm stressed, I have a tense back and shoulders, and that my pulse quickens and sometimes my breathing can be hard or in bursts.

[banter-bury]

Mindful May Day 21: For Stress

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"I fear nothing. All is as the Force wills it."

-Chirrut Imwe

Though he's not a Jedi, Chirrut shares their deep beliefs, and their trust in the Force. He accepts what he cannot change and fights for what he can. And he knows the Force will guide him to the right outcome. Teased for his conviction by his friend Base, he stays true to himself, and he is not afraid.

Remaining true to ourselves means digging under the surface. We need to recognize all aspects of our behavior and personality, even the ones we may not like. Stress can induce a number of unwelcome reactions, but we can learn to see those reactions coming.

Practice: Stress Management

When a stressful even occurs, pause to take deep breaths, and take note of how your body is reacting to the situation. Perhaps your heart is pounding or your shoulders have tensed. Acute stress can trigger your body's fight, flight, or freeze response. Pay attention to how it's doing so.

Once you've become mindful of these symptoms, listen to your body when it starts reacting the same way. You may not be able to change the stressful situation, but recognizing the symptoms can help cue you to change how you react to it. Breathing exercises can help you reset.

[banter-bury]

Mindful May Day 20: Listen

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"Trust the Force."

-Lyra Erso

One does not have to wield the Force to believe in its power. Lyra Erso believes in the Force and how it guides her, a faith she tries to pass on to her daughter, Jyn, in a troubling time.

Developing and trusting our powers of perception as a practice- trusting what we see, smell, feel, and hear- can help build trust in ourselves. We can sharpen our hearing by engaging in more mindful listening- to others and to music. How often do we actively listen to music without treating it as background?

Practice: Mindful Music

Select a piece of music or a song you have never heard before.

Sit comfortably with your feet flat on the ground in a quiet place where you won't be disturbed. Put headphones on if they'll help you totally commit to the activity.

Press play and actively listen to the music. Pay attention to the beats, the melody, the rhythm, the repetitions, and the movement. Identify specific instruments. How do the elements form the music, and how does the music make you respond?

Try the practice again with music you know, or think you know, inside out.

[banter-bury]

I absolutely loved this one. Because I love music. I grew up analyzing concerts for school.

I think its so easy to take music for granted, but music really does enhance our lives. Although there is a power in silence, there is also a power in music. Music can move us. Music can completely change a scene. I don't know if anyone has ever seen those movie trailers where someone changes the music and it looks like it will be a completely different film, but I think that just shows the power that music has.

I used to have a bracelet that said when words fail, music speaks. On the other side it said music is a universal language. I think that's so true. You can play a song and even without words, feelings can be conveyed. You can play a song that's sung in a language you don't know, and you'll get the gist of the emotions behind it.

Movies have music in the background to set the scene. We usually have music playing (or at least I do) because it helps with productivity or even just to feel like you're not alone.

[banter-bury]

Mindful May Day 20: Listen

Disclaimer: The following is from Amy Ratcliffe's The Jedi Mind.

"Trust the Force."

-Lyra Erso

One does not have to wield the Force to believe in its power. Lyra Erso believes in the Force and how it guides her, a faith she tries to pass on to her daughter, Jyn, in a troubling time.

Developing and trusting our powers of perception as a practice- trusting what we see, smell, feel, and hear- can help build trust in ourselves. We can sharpen our hearing by engaging in more mindful listening- to others and to music. How often do we actively listen to music without treating it as background?

Practice: Mindful Music

Select a piece of music or a song you have never heard before.

Sit comfortably with your feet flat on the ground in a quiet place where you won't be disturbed. Put headphones on if they'll help you totally commit to the activity.

Press play and actively listen to the music. Pay attention to the beats, the melody, the rhythm, the repetitions, and the movement. Identify specific instruments. How do the elements form the music, and how does the music make you respond?

Try the practice again with music you know, or think you know, inside out.