Coping with COVID-19 has not been and will not be easy for any of us, but we are in this together.

Dear visitor and friend,
 
What better opportunity could exist to practice being in the moment, as that is all we truly have, than NOW amid a global crisis?
 
Please enjoy the 30 day mindful resilience practices here to help get through the coming month sheltering-in-place one day at a time.
 
These activities or exercises can be done alone, with others virtually, or as a shelter in place team. They can be adopted for families with young children. You may find that even in a time of social distancing, these experiences can offer a sense of community. They can be completed in any order, or by skipping.
If these exercises do not serve you, they can be adapted in any way. Of course, they are voluntary to begin with and should not be used if met with discomfort. These are not to serve as medical advice or guidance and, as always, with concerns please consult with your medical provider.
Reflections and feedback are welcome to the email below. No negativity please. This is a time for social support.
With gratitude and peace,
Dr. Robin Ortiz, physician and, importantly, fellow human being

Additional resources on Lifestyle Medicine in the time of COVID-19: Here from ACLM

(in part available in Spanish and Portuguese)

*April 11, 2020
Square breathing
(excerpt video with visual)
*April 22, 2020
Poetic Mindfulness
April Daily ~5 Minute Mindfulness

April 30, 2020

REFLECTION ON 30 MINDFUL DAYS!

FINALE (a reflection)Robin Ortiz
00:00 / 08:04

April 29, 2020

Mindful Movement

A Dance of the MindRobin Ortiz
00:00 / 05:55

April 28, 2020

What is Happiness?

Your Happy PlaceRobin Ortiz
00:00 / 05:52

April 27, 2020

Mindfully Artistic

Doodling with the MindRobin Ortiz
00:00 / 05:31

April 26, 2020

A Mindful Day

Routine MindfulnessRobin Ortiz
00:00 / 06:05

April 25, 2020

Shared Mindfulness

Group, Paired, or Personal MantraRobin Ortiz
00:00 / 05:40

April 24, 2020

Breath Work, Mind Still

Modified PranayamaRobin Ortiz
00:00 / 05:49

April 23, 2020

Centering in Shining Light

Radiating BoundariesRobin Ortiz
00:00 / 05:46

April 22, 2020

Mindfully Poetic - Jiménez, Oliver, Rumi *video below

That's Poetry to the MindRobin Ortiz
00:00 / 05:36

April 21, 2020

Negativity Release

Balloon Feelings Floating Away.Robin Ortiz
00:00 / 05:43

April 20, 2020

Mindful Walking

Stepping into MindfulnessRobin Ortiz
00:00 / 04:43

April 19, 2020

Switching Off & Dialing Down

Controlling the Switchboard of the MindRobin Ortiz
00:00 / 05:49

April 18, 2020

"I think therefore, I am... mindful"

A Thought ExerciseRobin Ortiz
00:00 / 05:50

April 17, 2020

Mindful Eating

Chew on this: MindfulnessRobin Ortiz
00:00 / 05:27

April 16, 2020

Progressive Muscle Relaxation

Muscular Mindfulness Robin Ortiz
00:00 / 06:08
April 15, 2020
Mind the Music Around Us
Track 1: Mindful ListeningRobin Ortiz
00:00 / 05:23

Track 1: Guided imagery with the song of your choice or the environment around you;

Track 2: Mindful listening to select song excerpts

Song credits:

"Autumn Leaves"-Eddie Higgins, "Sonar"-Christian Sands, "Bach: Prelude to Cello Suite No. 1 in G"

-Yo-Yo Ma (#songsofcomfort)

Track 2: Musically MindfulRobin Ortiz
00:00 / 06:07
April 14, 2020
Five Finger Breathing
5 minutes, 5 fingers, 5 breathsRobin Ortiz
00:00 / 05:31
April 13, 2020
Noticing Nature
Grounded Like Tree RootsRobin Ortiz
00:00 / 05:26
April 12, 2020
Free From Suffering
Loving Kindness MeditationRobin Ortiz
00:00 / 05:23
April 11, 2020
Square Breathing *video with visual at bottom of page
The shape of breathingRobin Ortiz
00:00 / 05:50
April 10, 2020
Mindful Mantra
Just be with a mantra meditationRobin Ortiz
00:00 / 05:22
April 9, 2020
Upside Down Frown
A forced smile may not be so badRobin Ortiz
00:00 / 05:46
Empowering guided imagery of controlRobin Ortiz
00:00 / 05:27
April 8, 2020
Control of Mind
Breathing into the bodyRobin Ortiz
00:00 / 05:29
April 7, 2020
Belly Breathing
April 6, 2020
Building Mindfulness
Stone stacking to build mindfulnessRobin Ortiz
00:00 / 05:25
April 5, 2020
Harness Calm into the Palm
Somatic cue to harness calmRobin Ortiz
00:00 / 05:14
April 4, 2020
Breath Count
Anti-anxiety breath countingRobin Ortiz
00:00 / 05:30
Body scanRobin Ortiz
00:00 / 05:39
April 3, 2020
Body Scan
Object feeling awarenessRobin Ortiz
00:00 / 05:35
April 2, 2020
Object Awareness
April 1, 2020
Sending Energy Out
Extending GratitudeRobin Ortiz
00:00 / 04:41