JustBE Mindful Map

Hi, I'm MindfulNikki founder of the JustBE Mindful Program and this podcast with my co-host Nurielle Auguste a JustBE Mindful Mentor & college student. In each episode, we will guide you through an exclusive part of the “JustBE Mindful Map” for ages 16 and up. Each JustBE Mindful Map practice is a simple inner navigation system created to bring you more calm, connected, JustBE mindful moments each day.

Transcript

Hey everyone,

We are back with season two of the Just Be Mindful podcast.

Yes,

We are back and I'm super excited.

Hi everyone,

I'm Mindful Nikki,

Co-host of this podcast.

And I'm Nourielle August,

But you can call me Nouri,

Host of this podcast for parents,

Teachers,

And teens who want calm,

Connected moments where they can just be.

Yes,

Who doesn't want more of that really?

So I am super excited to share what I created called the Just Be Mindful Map,

Which are short guided practices,

Sort of like an inner navigation system,

Helping you find your way back to balance and being.

So you can find the Just Be Mindful Map when you download my Just Be Mindful app and you can get seven days free.

The link is in the description of this podcast,

So definitely check it out.

All right,

You ready to dive into this Nouri?

Yes,

I am.

Season two will definitely have more mindfulness and I'm curious to learn about what this inner navigation system is and how do we do it?

So if you're a teen or college student like me,

We're going to do this together,

Guided by the beautiful Mindful Nikki.

Thank you very much.

All right,

Let's dive into this episode where we're going to practice together settling into the being.

Being with ourselves just as we are,

Just as things are,

Being with what is and what is not separated from it.

Even if you don't feel like this is possible for you,

Follow along with us giving it just a month,

One month for this inner mapping practice to settle in so you can find throughout your days many more moments to Just Be.

I know when I first met Mindful Nikki,

I was wondering probably just like you are now,

What does it even mean to Just Be?

Good question,

Nouri.

So Just Be is a mindfulness practice that I created that creatively helps you map or understand what's going on inside of you,

A way to be with it all.

So we all have Google Maps,

Right,

That take us where we need to go effortlessly,

But we don't really have a map to help us figure out what's going on inside of us.

So during our practice here today and all the following episodes,

That's about to change because the Just Be Mindful map will essentially become your Google Maps within,

Mapping what you are sensing,

Feeling,

And thinking.

So navigating your inner world will help you navigate your outer world actually.

And the outcome is basically more presence and more connected moments in each day.

So does that sound good to you,

Nouri?

Yes,

It does.

I mean,

I'm no expert in mindfulness.

Like I said,

I am a beginner and actually maybe like you,

You've heard about how becoming mindfulness is beneficial,

But we're all not really sure how it works out.

So Mindful Nikki,

Give us the pleasure of please sharing what mindfulness is.

I'd love to,

Nouri.

So mindfulness is basically just paying attention in each moment without judgment,

Which if you think about that,

It's kind of a radical act,

Right?

Paying attention in the moment without judging ourselves.

So now you're probably thinking like,

Why would I even want to do that?

This might convince you a little bit.

Did you know that some of the best leaders in our world have the highest EQ or what we call emotional intelligence?

Because they know how to choose their words wisely.

They notice what they are feeling and are able to communicate it effectively.

And then they've developed a deeper understanding and awareness of themselves and the world around them,

Which greatly contributes how they can work harmoniously with others.

And that's really at the crux of what makes a good leader effective.

So now you're probably thinking,

Well,

That's great for them,

But how do I learn these useful skills?

So the good news is anyone,

Anyone can enhance their emotional intelligence and is exactly what we'll be doing in each Just Be Mindful map.

So don't worry if this feels unfamiliar to you or even uncomfortable.

I get it.

It was for me at first and it kind of still is at times,

But the more I've learned about it from Mindful Nikki,

The more familiar I have gotten with it and with this mindfulness thing in general.

This is our opportunity to slow down,

Look within and map the many pieces of ourselves.

Each Just Be Mindful map will begin to help you in all of your relationships.

And the most important one,

Of course,

Your relationship with yourself.

Yes,

Very,

Very,

Very important.

Okay,

So Nuri and all of you listening,

Let's start with the first step of our mindful map.

So this episode is just taking you through basically an introduction of what each mindful map episode will look like,

Kind of like the bones of it.

So first we come into a comfortable seated position.

We cross our legs if you're sitting on a floor or if you happen to be on a cushion,

Which is very comfortable.

But if you're sitting on a chair,

Just come to the edge of your seat and place your feet flat on the ground.

And this helps you become more balanced in your posture.

So then you're going to make your spine straight,

You're going to roll your shoulders back and down.

And then I want you to place your hands,

Palms down on top of your thighs.

So now you're going to place your tongue on the roof of your mouth,

Just behind your two front teeth.

This kind of sends a message to your mind that you're going to be in a more contemplative state.

So allow your jaw to become slightly open and make your chest nice and open so you can take deep,

Long,

Mindful breaths.

All right,

You good with that Nuri?

Did you get into your mindfulness posture?

Yes,

I am in my mindfulness posture.

And what's actually a little crazy about it is when you said put your feet on the floor and straighten up your spine,

I kind of felt like,

Okay,

Like I'm getting ready for business.

Like you know when you're about to drag a paper,

Like I'm ready,

I'm ready to go.

So that's where I'm at right now.

Oh,

Good.

I'm glad you said that because actually coming into the mindfulness posture is decidedly different usually than how we sit.

And so once you come into this posture,

Which every practice,

We need to start with the mindfulness posture because this is where it all begins.

So I'm glad that you mentioned that.

Okay,

Great.

So now after we're in our mindfulness posture,

We're settling in,

We're going to do what we call a check-in.

So it's kind of funny,

Right?

Because we show kindness to others,

Our friends,

Our loved ones.

We ask them how they're doing.

We ask them how is everything going,

Right?

But we forget to do the same thing for ourselves for some reason.

So we're going to practice doing that for ourselves in each Just Be Mindful Map.

So the practice of checking in may feel a little strange,

Like I said,

Because we're just like not used to doing it.

But it's okay.

In time,

It will become second nature and it'll help us tap into how we are feeling in this moment.

So I wanted to also mention that inside of the app,

There's a feelings or needs list that I created that really helps you give name to actually what you're experiencing,

Because sometimes we don't even know how to name it.

If we don't know how to name what we're feeling,

What we need,

Then it's very hard actually to get that need met.

So again,

You can go to the link in the description and you can sign up for the app to get into the feelings and needs list.

Okay,

So now let's settle in and learn how to mindfully breathe for one minute.

So basically,

What you need to do is just make most of your attention on your exhale.

Okay,

So feet are on the floor,

Grounded into the floor if you're sitting on a chair,

If you're sitting in a cushion,

On a cushion rather,

Just relax into your seated posture.

And wherever you are,

Cushion or chair,

I want you to open your chest wide,

Shoulders down,

And just begin to breathe,

If you can,

Through your nose,

If you're stuffy,

Obviously breathe through your mouth.

And I want you to make your exhale nice and long.

And Nourayet and I are going to breathe with you for one minute,

And I'll let you know when that minute is up.

With each exhale,

Imagine yourself relaxing a little bit more into the present moment,

Releasing as you exhale,

Letting go.

15 more seconds.

And finish.

Great.

So now that we have learned how to settle in and mindfully breathe,

We're going to begin our Just Be Mindful Map.

Each one of these practices is intended,

We're intended to do one per week.

So basically,

To give you enough time to digest and practice throughout the week.

You also may want to get a journal of some kind for you to expand and deepen into the inquiries and questions that I pose.

Or you can simply track your answers to these questions if the answers arise in the mindful moment and anxiety tracker specifically designed inside of the Just Be Mindful Map.

So that's kind of a cool piece of the app as well.

So the next step,

I want Nourayet to lead us through.

Nourayet,

Would you do the honors of leading us through what we call a hand jam?

Me?

I feel honored.

Wow.

Look it away.

All right.

I'm a little nervous.

I've done this a few times.

But first,

Let me tell you what a hand jam is.

It's a finger tapping practice that helps to bring peace and calm into your mind and body through arithmetic tapping of your fingers.

The tapping helps you to settle and become more present in the moment.

This is how you practice the hand jam.

At the same time,

Tap your thumb to your pointer finger,

Then tap your thumb to your middle finger,

Then tap your thumb to your ring finger.

And lastly,

Tap your thumb to your pinky finger.

Let's do it together.

Okay.

I'm doing it with you.

Okay.

Thumb to your pointer finger,

Thumb to your middle finger,

Thumb to your ring finger,

And lastly,

Thumb to your pinky finger.

Got it.

Once you get the hang of it,

We'll do it with both hands.

It's easiest when you are resting your elbows into your side palms open to the sky while doing the hand jam.

There is an intention that goes with each and every hand jam,

Which is what we will introduce you to in the next practice.

Awesome.

Fantastic.

Did I do a good job?

You did fantastic.

Thank you.

Just be is not about perfection,

Right?

So we just got to do our best.

So a little tip about the hand jam is to just do it wherever and whenever you need a little bit of peace and calm.

The tapping has an effect on your body that helps bring you into presence and bring you a little bit,

A slice of peace and calm.

So some kids at school will do it before a test,

Like under their desk or even in their pockets.

You can go into the bathroom if you're at work or at school if you need to do the hand jam.

And like Nuri said,

Each hand jam has an intention to go along with it.

One of them is I am okay,

Which a lot of kids use before tests or giving a talk in their class and might make them nervous.

So we're going to learn a lot of intentions on the way so you can get creative with where you want to use your hand jam.

All right.

So Nuri,

What do you think are the benefits of practicing how to just be if you had to guess?

What do you think?

That's a good question.

Maybe it helps with focusing or being more self-aware,

Self-control,

Ability to pause and stop,

Empathy,

The ability to sense what other people are going through.

Exactly.

Yeah.

And it even helps you tap into your own inner knowing or intuition,

Which is pretty cool.

And I've also heard that people of all walks of life are learning and practicing mindfulness to sharpen their focus.

I know that you guys know I want to become a sports reporter.

I can't wait.

I'll be on the sideline.

Embarrassing and screaming.

Yes.

So I'm around athletes and sometimes I'll see them do a few mindfulness skills.

So professional athletes such as the Chicago Bulls and the Lakers were taught these skills by Phil Jackson,

Who was their coach.

The Seattle Seahawks and the Miami Hurricanes were also introduced to mindfulness.

Even major corporations like Google has offered their employees opportunities to learn mindfulness.

Yes.

You can see how many people in different walks of life are embracing this because there's a lot of research behind it as well.

And to show the positive effects that it can have on focus,

On flow and performing at your highest potential,

Which definitely athletes want to attain.

So now we're going to do a sample check-in,

Which we will do at the beginning of each Just Be Mindful mat practice.

So the check-in is basically where we practice being fully with ourselves in a kind,

Non-judgmental,

Curious way.

So let's take a deep mindful breath,

If you will,

Nury,

Do it with me.

Breathe in,

Breathe out long and full.

Now place your left hand over your heart and your right hand over your left.

And just allow yourself to calmly observe what arises as your hands are over your heart.

And I'm going to pause here for a few breaths.

Just notice thoughts are going to arise as they naturally do,

But now is not the time to judge your thoughts right or wrong,

Good or bad.

Just allow your thoughts and your breath to flow naturally coming into this moment.

You can close your eyes for a moment.

Now I'm going to ask three questions to get underneath the chattering mind.

I just want you to keep your hands over your heart if you're able to and continue to mindfully breathe and I just want you to contemplate for a moment what are my thoughts right now.

Just pause and let this question swirl through you.

What thoughts are grabbing your attention right now?

Just notice.

Good,

Now I want you to contemplate this next question and just drop down a little bit deeper into your awareness and just notice how your body feels in this moment.

Are you tense?

Are you tired?

Are you joyful?

Content?

Just notice what feelings are inside of your body that you notice.

If nothing arises with these questions,

It's perfectly okay.

It's just the questioning that's important.

And now I want you to tap into how your heart is feeling right now with hands over your heart,

Which is something we don't ordinarily do,

Connect into our own hearts in a conscious way.

Just notice what your heart is feeling in this moment.

And I want you to release your hands,

Place your palms back on your thighs.

Just pause here for one more mindful breath together and just notice whatever you're feeling in this moment.

All right,

So this is just an example of the momentum that's going to be a part of each Just Be Mindful Map.

I'm going to drop into these questions.

I'm going to pause a little bit and allow you to just take in the questions and notice and observe.

And that is how we strengthen our mindfulness muscle,

Our ability to become more aware of what's happening inside of us,

Which translates into what's happening outside of us.

All right.

Wow.

My favorite part about that is just notice because sometimes we think about situations and our minds are running crazy and we're thinking about a lot of things and we're trying to rebuttal ourselves and it's just like,

Just notice.

Yes.

When do we do this?

We don't really take time to do this,

Right?

And so taking just a few moments to check in with ourselves,

What is my thoughts?

What's happening in my body?

What is my heart feeling right now?

It's really an act of kindness that we can do for ourselves.

And I can notice just from doing this,

I feel a little deeper in myself,

Even though I'm leading this,

It's like I'm doing it as well.

Going into a little bit deeper inside of the wisdom that's inside of all of us.

And we can co-create this together like we just did and just notice.

And like I said,

It's not so much the answers that are important,

What comes from the asking of the questions,

It's more important just to allow yourself to notice and be in that open receptive place.

That is a whole movement.

Hashtag just notice.

Just notice.

Yes.

Yes.

After this part,

We learn a bit about how we can include more mindfulness awareness into our everyday experiences.

Also the ham jam in each practice has an intention which brings the whole practice together really nicely.

I actually can't stop doing it.

Now you are ready to begin your just be mindful mat practice in our next episode.

Congratulations.

You have graduated.

Exactly.

So in our next episode,

We will begin the first just be mindful mat practice together and the intention and hand jam for that practice is calm heart,

Calm mind.

I think that's a great one to start with,

Mary.

How about you?

Yeah,

I think that's a great one.

I'm excited to learn more about it,

But thank you to all of our listeners who stuck around to hear all of the just be mindful mat practice that will help you find many more moments throughout your day to just be.

Remember to subscribe to this podcast and share with a friend who could benefit from it.

Yes,

And don't forget to try out seven days free of my just be mindful app and the link again will be in the description for this podcast.

That's a wrap.

Remember to take a moment out to just be.

See you next time.

Bye everybody.

Bye.