In years past, I used this end-of-year time to do a personal retreat, usually in the form of an intentional staying in place, reflecting on the past year, and considering my goals for the year ahead. But because I’ve spent close to 9 months of 2020 in retreat from in-person gatherings, end-of-year is a lot less tangible. Instead of retreat and reflection, I’m focused on connection and nurturing well-being amidst the difficult new challenges of life in the times of COVID-19.
I’ve followed the research of neuroscientist Richie Davidson for several years now. I’ve come to know him through his participation in the Mind & Life dialogues. Richie’s lab, The Center for Healthy Minds at the University of Wisconsin-Madison, recently published an evidence-based framework that one of the resident scientists describes as “the ‘how’ of well-being.” The framework offers four “pillars” or skills that have been shown to improve with training—awareness, or attentiveness to one’s environment and internal cues such as bodily sensations, thoughts and feelings; connection, or appreciation, kindness and compassion; insight, which refers to fostering curiosity and self-knowledge; and purpose, or understanding your values and motivations.
Cortland Dahl is the lead author on the research that led to the framework. He writes:
There are qualities of a healthy mind that many people don’t know are even trainable. We don’t think of them as skills. Many of us have thought we are hardwired to be like this or that, but the reality is these qualities are much more trainable and malleable than we think. It’s a very empowering view of the human mind—we can learn to be in the driver’s seat of our own mind.
The Center for Healthy Minds has created an app (available for iOS and on Google Play, FREE). Here’s the description from the website: “With a combination of podcast-style lessons and both seated and active meditations, you’ll learn what the science says about the brain while developing skills to tap into these learnings for a healthier, happier you.” I’m downloading it today. Let me know if you download it too. I’d love to hear what you think of it, and especially, if you share it with your tweens and teens. You can download it here.
RESOURCES FROM THE CENTER FOR HEALTHY MINDS
Read an excellent brief overview of the Well-being Framework on the Healthy Minds website here.
Read the research paper, The plasticity of well-being: A training-based framework for the cultivation of human flourishing.
Why Well-being? offers the science of each of the skills and a 10-minute audio guided practice with each. Check it out. This is a great explanation to share with your kids or students (~ages 7–teen). You can adapt for young children. I will be working my way through the guided practice sessions this week.
COVID-19 Well-being Toolkit and Resources
WHAT I AM WATCHING
Cake baking with wool ;D Check out Andrea Love’s stop motion animation (0:53 mins). This one is especially for the kids.
Earth at Night in Color. On Apple TV. Filmed with powerful new low-light cameras, this docuseries is extraordinary (at least episode 1 focused on a pride of lions was). If you’re looking for something the whole family might enjoy for co-viewing, this could be it. Spoiler alert: missing lion cub is found alive. (29 mins)
DakhaBrakha means Give/Take in “the old Ukrainian language.” Perhaps you’ve seen this amazing group of musicians on NPR’s Tiny Desk series. Well, here’s a full performance by these creative humans to bring their unique Ukrainian spirit into your holidays. (34:07 mins)
EVENT—Dec. 15, 9:30–10:30 am PT. Free. Registration in link.
MIT Press Live Author Talk with Massive Science, creators of Women of Science Tarot Deck. The Women of Science Tarot Deck is a card game that helps us tell stories about our future based on principles of science. Each major arcana card features a fundamental scientific concept like extinction, diversity, or gravity. The 56 minor arcana cards feature inspirational women who have changed the course of STEM. The lively illustrations are by neuroscientist and comic artist Matteo Farinella.
Take good care. Keep your spirits up. Connect.
