Resources

Helpful resources at your fingertips

Celebrating a Year with Mindful Pause
I can't believe a year has past since I celebrated a lifetime goal of mine...writing and publishing a book. On
Stressed manager asking for help
Positive Disengagement
Together let’s practice a Mindful Pause. Stop. Breathe. Think. Choose.  We stop, and set this time aside for a moment
Mindful Pause – Book Discussion/Group Coaching
Need professional coaching support, accountability, and an inspiring and engaging group experience to support your resilience during seasons of change?
Take A Knee
Some time ago, my morning devotional used lyrics from an African-American Spiritual that really struck me. I used it as
Mindful Pause Challenge
Push the pause button! For less than your weekly coffee costs, you can engage in a self-care practice that can
Woman Self Love
Loving Kindness Meditation
This practice generates the positive affect associated with better health and well-being. A merry heart does good, like medicine. -
Winter Solstice Restorative Practice
Winter Solstice. All is calm. All is Bright. December 21 marks the winter solstice…the shortest period of daylight and longest
Lakeside Bench
3 Uses of Mindful Pause: Still, Steady, Sink
The Mindful Pause is a multi-purpose tool for self-regulation. Below, I provide three energetically different uses of the Mindful Pause.

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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