The Self-Care Mindset

Seated Meditation and Mindful Movement for All Levels

Wednesday October 2nd 6:00-7:00pm / Swarthmore Town Center / Fresh Air Fitness in Central Park ampitheater – Donation based


We invite you to “put on your own oxygen mask first!”

With the breath as the key to our self-care toolkit, we’ll be exploring simple tools to manage stress, become more present, and foster self-acceptance.

These include seated breath awareness and breath control exercises, breath-connected movement exercises, and a guided mindfulness meditation to finish it off.

Practicing these tools helps develop a mindset that encourages self-care. No experience in meditation or yoga needed. Bring a cushion to sit on, a blanket for your lap if we’re outside, and an open mind. All ages and levels of experience welcome.

Donation-based – pay what you can.

In case of inclement weather: inside Borough Hall

Special May Workshops!

We’re bringing you some special offerings in May and hope to see you come out for something a little different! All workshops meet on Saturdays at Wallingford Presbyterian Church, Fellowship Hall. Click on photos for more.

Mindfulness Meditation Workshop

Saturday May 4th: Drop into the freshness of the present moment! Learn a variety of meditation tools to relieve stress and find calm in your everyday routine. 9:30-10:30am / Wallingford Presbyterian Church

“Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.”

Pema Chödrön

At the heart of mindfulness is the call to become more present in each moment. In our mindfulness workshop, we’ll utilize techniques learned through Penn Medicine’s Penn Program for Mindfulness, as well as teachings from Buddhist nun, Pema Chödrön. We’ll become more aware of breath, body, and patterns of thought through a variety of meditation exercises. Our goal is to fully experience each moment as it happens, and find peace and relaxation right in the middle of the most chaotic moment – so that we may better navigate the joys and challenges of being human on a daily basis.

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”

Jon Kabat-Zinn

Bring your own coffee or tea and cushion or blanket to sit on if needed. Chairs will also be provided. All ages welcome, and no experience is needed! Leave feeling more awake and alive, more able to manage stress and whatever arises.

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches in the Philadelphia area with her company Team Sun Wellness. Ann believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance. Ann has completed the foundational 8-week program at Penn Medicine’s Penn Program for Mindfulness, and regularly practices yoga and meditation.

Mindfulness Meditation Workshop

Saturday May 4th 9:30-10:30am Wallingford Presbyterian Church / Fellowship hall

$15.00

Thoughts on Finding Balance

In this morning’s meditation, I weighed the concept of balance. At first it was a lot of thoughts, then it was more about the feeling of it, and then it was both. In those thirty minutes or so, I must have had a hundred thoughts come and go before I really started to pay close attention to one thing: my breath. Maybe after about ten minutes, some equilibrium was achieved between my in and out breaths. Just breathing in, breathing out, for equal lengths of time. Feeling the inside of the body, feeling the outside of the body. Noticing how after a while, there did not seem to be much difference between the two, and a certain state of wholeness was felt. I was in my mind and my body at the same time, without noticing one or the other too much.

This state of balance between mind and body, of just being, can transform everyday well-being.

As human beings with overly active minds, we love to categorize and assign value to things. We make instant internal pronouncements about everything! Personally, I notice myself closing up or getting ready for a fight when something is not to my liking, or someone is doing something that offends me. I always want a smooth ride, for my life to be happy all the time – without acknowledging pain, by resisting suffering – even though sorrow is a regular part of being alive. Just like everyone else, I place a greater value on joyful happy experiences. When I feel pain, I don’t want it! And that’s all perfectly natural.

“Life is glorious, but life is also wretched. It is both… One inspires us, the other softens us. They go together.”

-Pema Chodron

How we react during uncomfortable moments is key: maybe we get angry and lash out at anyone who enters into our crosshairs, try to numb our pain or loneliness with excessive exercise or alcohol, or just run away and leave our jobs or marriages. Maybe we keep telling ourselves the same story about how unfair it is that we have to experience this type of suffering, and that the world really owes us something for having to go through this. And we continue to marinate in more suffering, except now we have created it for ourselves. By reacting, resisting, and complaining, we deny ourselves the full experience of being human and quite possibly the transformation that our pain might bring.

Being “mindful” or “in the present moment” helps us find balance throughout our day, experience more joy in little things, and facilitate a wiser navigation and acceptance of our suffering as part of our human existence.

I’m trying a new approach for myself. When I feel myself wanting to pull away or get angry, or something just really hurts, I try to give it some space by breathing. Maybe little by little, I can begin to open to the idea of accepting it so that I can move through whatever it is more gracefully. And in turn, when things go right, and I feel on top of the world, I’m trying not to get swept away by my own ego. We’ll see how it goes. For me, it all comes back to the breath. By practicing balance between the in and out breaths, practicing this non-dualistic non-judgmental approach, I start to experience a larger sense of balance. I know there’s suffering, I know there’s joy, and I also know that in a way they are the same. They are things we experience as part of being alive. So I’m brought back to balance and being alive and just being.

By just sitting and breathing, we become more aware of our own everyday well-being, which is shifting and changing with each breath.

Would you like to practice this with me? Try the Balancing Breath Exercise as a step towards transforming your own everyday well-being!

Mindfulness

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”

Jon Kabat-Zinn

Mindfulness is a type of meditation that, if practiced regularly, spills over into every corner of one’s life. While a daily seated meditation practice is encouraged, mindfulness can be incorporated into every aspect of our daily lives so that we can better navigate the joys and challenges of being human. Learning how to take a breath before we react in a difficult situation, engaging more fully with others, or accessing our innate wisdom are a few of the ways that mindfulness can transform your daily existence. At the heart of mindfulness is the call to become more present in each moment.

LISTEN TO A FIVE MINUTE MINDFULNESS MEDITATION

In our mindfulness sessions, we utilize techniques learned through Penn Medicine’s Penn Program for Mindulness, as well as teachings from Buddhist nun, Pema Chödrön. Over the course of our sessions, we’ll become more aware of breath, body, and patterns of thought through a variety of meditation exercises. Our goal is to fully experience each moment as it happens, and find peace and relaxation right in the middle of the most chaotic moment.

“Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.”

Pema Chödrön

The practice of mindfulness can reduce stress and improve overall quality of life. Contact us to set up a session for your community!

Outdoor Mindfulness Meditation

  • Three Sundays  at 8:00am / August 19th, 26th, and September 9th
  • Donation-based

Join us for a 30-minute Mindfulness Meditation in Swarthmore town center’s peaceful ampitheater. Bring your own coffee or tea and cushion or blanket to sit on if needed. Our meditations will mostly center around the breath, with the goal of staying present. There may be a thematic reading, or we may enjoy guided meditations like body scans. All ages welcome, and no experience is needed! Leave feeling more awake and alive, more able to manage stress and whatever arises.

“Every moment is incredibly unique and fresh, and when we drop into the moment, as meditation allows us to do, we learn how to truly taste this tender and mysterious life that we share together.”Pema Chödrön

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About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (RYT-200) and teaches in the Philadelphia area with her company Team Sun Wellness. Ann believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance. Ann has completed the foundational 8-week program at Penn Medicine’s Penn Program for Mindfulness, and regularly practices yoga and meditation. For more information, email Ann at info@teamsunwellness.com.

Ampitheatre Location: 121 Park Avenue – Swarthmore, PA 19081 / Swarthmore Town Center’s ampitheatre is right next to the library or Borough Hall, with ample metered parking and free street parking nearby.

 

Explore Fort Mifflin with us!

APRIL EVENT CANCELED DUE TO HEAVY RAINS

Just under ten miles outside Philadelphia’s center city lies a hidden gem:  Fort Mifflin, one of the most important battlefields of the American Revolutionary War.  In 1777, American soldiers held this vital supply point located on the Delaware River against overwhelming odds for forty-five long days. It is also a vital green space and a delightful site to wander.

On the Spring Equinox (Tuesday APRIL 17th 2018, from 6-8pm,) we will welcome spring by fusing past and present during a mindful exploration of this impressive fifty-acre National Historic Landmark. The Fort is closed to the public during our event, so we will have full, private access to this beautiful and historic location.

 

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OUR EVENT WILL INCLUDE:

MINDFUL MOVEMENT SESSION: First, we’ll explore the boundaries between our own bodies and the space around us during a mindful movement session. What is mindful movement, you ask? It’s movement that is connected with the breath, during postures that are influenced by yoga – but no yoga experience is needed! Breath-connected movement is essential for health and well-being, fusing mind and body, and can help us “listen to our bodies” with more clarity. This is beneficial for bringing awareness to our everyday routines so that we and attain better balance and posture, and manage stress more mindfully. However, all that said, we do not take ourselves too seriously and like to play and have fun!

CANDLELIGHT TOUR: Next, we’ll take a tour of one of America’s oldest established forts with one of Fort Mifflin’s knowledgable guides. From the Artillery Shed to the Water Battery and everything in between, we’ll celebrate the beginning of spring in this vital green space to better understand a battle that was not won, but fought by men who never surrendered. There is rumored to be quite a bit of paranormal activity at this site,  as well – which we experienced the first time we visited. We’ll see who shows up!

FIRE PIT MEDITATION: We’ll end with a meditation session around the fire pit: practicing different breathing techniques to calm the mind and focus inward, while integrating the movement and tour portions of our event. A daily practice of focused deep breathing is one of the best tools for improving health and well-being and is available to us at all times. We may even close our event with a short chant if participants are open to it.

In the event of bad (cold or wet) weather we will hold our movement and meditation sessions in the bunk room with a fireplace going. Participants need no experience in yoga or meditation.

Things to consider:

  • Bring a large towel to sit on and wear comfortable clothes. 
  • Arrive 5-10 minutes early to settle in.
  • Bring something to drink or eat if you like!
  • Sunset is at 7:13pm.
  • Address: 6400 Hog Island Road, Philadelphia, PA 19153 – free parking included.
  • It’s Brian’s birthday, so we may get to fire the cannon!

Whether you’re a history buff, a yogi who likes the outdoors, or someone just looking for other ways to explore your surroundings, we’d love to see you! Come hang out with us – breathe, move, meditate, and experience one of Philly’s hidden gems. To register, you can pay here:

 

FORT MIFFLIN MINDFUL EXPLORATION

$25.00

Or feel free to send us an email and bring cash or check to the site on the day of the event. Email: info@teamsunwellness.com

About the Instructors: We are Ann MacMullan Jeans and Brian Jeans, certified yoga instructors (RYT 200) who have also trained in mindfulness practice (Penn Medicine). We teach people of all shapes, sizes, ages and ability levels, both in group and private settings. We are dedicated to helping people establish greater awareness through breath and movement in their homes, workplaces, and communities. Learn more About Us.