Mindful and Reflective Moments

Join the Dean of Vassar College, Carlos Alamo-Pastrana as he reflects on an especially hurtful and racialized microagression he experienced during his college years; discusses “hierarchical microaggressions;" and offers one of the multitude of mindful practices he has developed to help recenter and care for himself.

Join Halley Choy, Moorhead Academic Coach at the Office for Accessibility and Educational Opportunity at Vassar College, as she leads you through a Progressive Muscle Relaxation (PMR) exercise that was adapted by Laura Silverstein to help feel a little bit calmer, more focused and relaxed.

Join Vassar junior Emily Schaffer as she explores the positive effects that instituting a gratitude practice can have on one's life, and provides examples of different methods  tat can be used to help reduce levels of depression, stress, and anxiety, and can cause an increase in feelings of belonging, well-being, and happiness.

Poetry and spoken word have long been meditative and empowering spaces for Vassar College Associate Dean of the College for Student Living and Wellness, Luis Inoa, known on campus as Dean Luis. Join him as he reads pieces from Morgan Harper Nichols and Alexis Pauline Gumbs. The pieces will invite you to breathe and listen deeply.

Join Vassar College President Bradley and Wellness Peer Educator, Kellyne Vaudreuil '23, as they take you through a short Five Senses meditation designed to center your focus and promote calm.

Get your beautiful body up and moving while you focus your mind with intention during this walking meditation, led by Vassar College Director of Health Services, Margot Schinella. You will learn some awesome facts about the body that helps to nourish and sustain you everyday, all while grounding your mind during a full body scan. Learn about the health benefits of the simple act of walking and take time to appreciate all the individual elements that comprise the human body.

Research shows the benefits of mindfulness practices, such as: contemplation, meditation, gratitude and compassion practices. Join Wayne Assing, the Assistant Director of Vassar's Counseling Service, as he leads a guided meditative practice inviting stillness and curiosity. Experience how mindful listening and awareness helps promote a calm mind and wise action."

It's difficult to find long periods of time to relax every day. With this episode, and just 5 minutes out of your day, you will get your heartbeat slowed down, breathing expanded, and overall energy lifted from stress or negative thoughts. Who knows, you might even fall in love with meditation and stretch it longer each day!

Right now, many of us are facing more challenges and uncertainties than ever before. Mindfulness can help to alleviate some of the difficult emotions and sensations that come with these challenging situations.

It can be challenging to find moments to pause and reflect. During difficult personal moments, nation-wide racial injustice, and, yes, even during a pandemic, we can find beauty all around us.  Join Dean Wendy Maragh Taylor in a moment of pause and how reflections on nature can be a source of peace.

Gratitude is a fundamental human emotion, but it isn't the easiest to practice in our daily lives. Join Jason Jin '22 in this episode as he discusses the importance of being thankful and the impact it  can have on our day-to-day interactions. Learn the science behind gratitude and how you can begin making it a part of your own mindful and reflective moments.

Breathing is an innate ability that we as humans have. However, sometimes when we are experiencing stress, injustice, being in a constant mode of survival, and an intense sense of overwhelm, our natural rhythm of breathing is compromised. Through this mindfulness practice, learn to take back your breath and increase your sense of wellness and well-being.

Feeling stressed, overwhelmed, or otherwise drained? Take some time for yourself with Hannah Thomposon ‘23 as she leads you through a guided meditation for body relaxation. This 10 minute episode should leave you relaxed, invigorated and ready to continue your day.

Do you know you are valuable just because you are a human being? You can find joy in life apart from what you do.  In a society that prides itself on productivity, we need to take a moment to consider and even adjust our mindset. Join Dean Wendy Maragh Taylor as she comments on an article, Workism Is Making Americans Miserable.

Welcome to Mindful and Reflective Moments. In today's session, Kellyne Vaudreuil ‘23, will be leading a visualization/guided imagery meditation designed to help you slow down and be present- wherever you may be.