Hey, wonderful listeners! 🌟 In this episode of Know Your FundaMENTALs, we're diving into the juicy details of finding balance in our lives. We are building a sturdy house of wellness from the ground up, so let’s get our hands dirty with the basics of the basics as we set a strong foundation. 

🔍 PART 1: Get ready to unravel the 'what' and 'why' of balance. We'll explore key words and definitions, giving you the tools to shift your perspective and cultivate a more balanced mindset.

🧘‍♀️ PART 2: Join me in a practical exercise to build on what you learned in the Window of Tolerance episode. We'll flex our awareness muscles and make intentional choices in directing our attention. Plus, I've got some living life exercises for you to try between episodes.

Hit play and let's journey into the 'how' of bringing balance into your life! 🚀✨ #KnowYourFundamentals #Balance #Mindfulness “MentalHealth “PersonalGrowth 

Timestamps:

00:00 Dr. Seuss Quote

00:31 Welcome & Advisory

05:59 Intro & Episode Outline

06:41 The WHAT & WHY Words & Definitions

15:48 The HOW - Orientation to Practices

16:03 Notes on KYF Practices

17:20 Ep Practice: Mindful Breathing, Awareness, Acceptance & Choice

24:33 Reflection of Practice

24:33 Living Life Practice

28:27 Summing Up Ep 2

29:05 Farewell, Connect & Support

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Episode Resources and Citations

• Oh, The Places You’ll Go! By Dr. Seuss

  
  



• US Department of State 911 Abroad: https://travel.state.gov/content/dam/students-abroad/pdfs/911_ABROAD.pdf

  
  



• US Emergency number 911

  
  



• US Mental Health Crisis number 988

  
  



• Linehan, M. M. (2015). Handout 4 Skills Training Assumptions. DBT skills training handouts and worksheets (2nd ed.). Guilford Press. 

  
  



• Social Work Code of Ethics NASW: https://www.socialworkers.org/About/Ethics/Code-of-Ethics/Code-of-Ethics-English

  
  



• Mindfulness Based Cognitive Therapy - Developed by Zindel Segal, John Teasdale and Mark Williams

  
  



• Mindfulness Based Stress Reduction - Developed by Jon Kabat-Zinn

  
  



• Dialectical Behavioral Therapy - Developed by Marsha Linehan

  
  



• Humanistic therapeutic approach - Carl Rogers

  
  



• Interpersonal Psychotherapy - Gerald Klerman and Myrna Weissman

  
  



• -Window of Tolerance: Copyright NICABM 2019 How to help your clients understand their window of tolerance. https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/

  
  

• Michaels, Lorne, et al. Tommy Boy. Widescreen. Hollywood, Calif., Paramount, 2002

  
  



• Skill definition: https://www.merriam-webster.com/dictionary/skill#:~:text=%3A%20the%20ability%20to%20use%20one's,a%20developed%20aptitude%20or%20ability

  
  

• “And/Also” Dialectics _ Dialectical Behavioral Therapy - Created by Marsha Linehan: Linehan, M. M. (2015). Handout 4 Skills Training Assumptions. DBT skills training handouts and worksheets (2nd ed.). Guilford Press. 

  
  



• “And this, too” - University of Massachusetts Mindfulness Based Stress Reduction Class: https://www.ummhealth.org/center-mindfulness-LP?gclid=CjwKCAiAkp6tBhB5EiwANTCx1KyQdpGNACZW0tNRmJ6gnkPGKFxwSMRSXaBLvKjlBMrSUTL57zW0aRoC4acQAvD_BwE&gclsrc=aw.ds

  
  



• Centre For Mindfulness Studies App/Centre For Mindfulness Studies website: mindfulnessstudies.com