Resources

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Movement Meditation-Ready for Change
Use this simple practice to ground you in the present moment—breathing and moving to embody your readiness for change. As
Think Outside. No Box Needed.
Take a Mindful Pause and Choose  closeness to Nature as gateway to freedom.   July is the month to celebrate
Introduction to Mindful Pause Meditation
Stop. Breathe. Think. Choose. Enjoy this guided practice to learn the steps of the Mindful Pause. This guided meditation guides
Mindful Pause – Brief Practice
Mindful Pause - Brief Practice Becoming a master of your moments— not a victim of your day. - Coach Cami
Mindful Pause for Shift Happens
Override the tendency of your negativity bias to make SHIFT happen. Use this brief meditation at the end of a
Mindful Pause for Healthy Pursuit of Goals
Goals play an important role in personal growth. But if attention on our goals and our future dominate our focus,
Mindful Pause for Hope
This guided visualization of a hike along a mountain path uses imagery to explore the hope that emerges when you
Mindful Pause with My Butterfly Teacher
This practice invites a stop...to breathe, think, and choose to practice self-care in ways that support you in becoming a
Precious Present Meditation
Savor the gift of the precious present moment... https://youtu.be/XgRRyQrmum8
Precious Present: 4-week mindfulness practice
Put Self-Care at the top of your list this season! The busy-ness of our lives gets especially overwhelming at the
Monarch Butterfly
My Monarch Moment
On a fall morning following one of my Guided Resilience wellness retreats, a monarch butterfly landed on my arm and
Where Did My Flow Go?
"Flow" - a state of concentration so focused that it amounts to complete absorption in an activity and results in

Worksheets & Downloads

Holistic Well-being Assessment
With this worksheet, assess your level of satisfaction or sense of vitality in 8 dimensions of your well-being.
Brief Resilience Scale
With this worksheet, assess your resilience. Could you be resilient to a fault. Discuss with Coach Cami!
Positivity Test
Explore the presence of positivity in your life.
Explore Your Strengths
The VIA Survey is the only free, scientific survey of character strengths in the world. Take this simple, 10 minute character test and discover your greatest strengths. Research shows that knowing and using your character strengths can help you:
Increase happiness and well-being
Find meaning and purpose
Boost relationships
Manage stress and health
Accomplish goals
Mindful Attention Awareness Scale
With this worksheet, assess your current level of mindfulness. Practice Mindful Pause skills and use this inventory to show your growth.
Identifying Stress Warning Signals
With this worksheet, learn to recognize your own personal stress warning signals whether physical, behavioral, or otherwise.
Perceived Stress Scale
While originally developed in 1983, this tool remains a popular choice for helping us understand how different situations affect our feelings and our perceived stress.
November Challenge: GRIT & GRATITUDE
Use this tool for Emotional Interval Training: High Intensity Bursts of GRIT with Intermittent Mindful Pauses for Gratitude
Ready for Change Movement Meditation
This Movement Meditation flow embodies affirmations that support your commitment to manifest change in body, mind, and spirit.
My MAP
Use this worksheet to create your “MAP” or My Action Plan. Connect with Coach Cami to bring your MAP to life.
Tips for Integrating the Mindful Pause
Mindful Pause living requires repetition and practice. By integrating a Mindful Pause at strategic points during the day, you can better manage mood and energy.
Precious Present Practice
The stress of work and life can feel unrelenting. But SHIFT happens when we practice a mindful pause and choose to redirect toward positive emotions. This 4-week cultivation practice connects you each week to the restorative emotions of gratitude, joy, love, and playfulness.
Posttraumatic Growth Guided Reflection
SHIFT Happens!
Creation Breath Flow - Movement Meditation
More and more…becoming a master of your moments not a victim of your day.
Slides: Guided Resilience Path to Post-traumatic Growth
Explore self-care enablers that support growth in the aftermath of adversity.
Mindful Pause: Gatha Practice
In contemporary Buddhist practice as popularized by Zen Master Thich Nhat Hanh, a gatha is a verse recited (usually mentally, not aloud) in rhythm with the breath as part of mindfulness practice, either in daily life, or as part of meditation or meditative study.
CHIP Model for Self-Reflection
Use this worksheet for self-reflection in order to make positive changes in your life.
Non-Violent Communication
Use this worksheet to guide peaceful and effective communication.
Gratitude Exercise with Strengths
Celebrate gratitude for your strengths and reflect on how to amplify your strengths in the future.
Play
Play is essential to well-being. Explore how you might bring greater vitality to this dimension of your life!
Movement Meditation - Prayer of St. Francis
This is to follow flow of simple postures can enrich your experience of this beautiful prayer. Praying with heart and body!
Full Moon Meditation/Reflection
Use this reflection as part of a full moon ritual. You can include the yoga postures to help embody your insights and inspirations.
Coach Cami Smalley

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