- Dec 16, 2020
- 3 min read

December 16, 2020

Updated: May 18, 2021

Mindful Monday

Building Your Capacity

Part 4: Growing Your Capacity From Past Experiences

TMG Company Call

What We’ve Learned in 2020

Examples of Mindfulness Exercises

From an article by the Mayo Clinic

There are many simple ways to practice mindfulness. Some examples include:

Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
Accept yourself. Treat yourself the way you would treat a good friend.
Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

You can also try more structured mindfulness exercises, such as:

Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.
Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

Season of Sharing

Share these great holiday articles with your sphere!

Be it party planning tips, gift ideas, activities, recipes or inspiration on ways to give back, the BHGRE® Season of Sharing has what you need to create an unforgettable holiday season.

Agents can access this content to send to clients and prospects through the Social Media Tool in the BHGRE Greenhouse. Sign in to The Greenhouse, click Marketing –> Social Media –> Social Media Tool.

Masiello Cares

You’ve helped us donate over 34,000 MEALS to our local food banks! Every $1 counts!

Continue to spread the word that Masiello Cares!

Click these links to share this post on Facebook, Instagram and LinkedIn and send your contacts to www.MasielloCares.com to participate.

Masiello Cares – Food Bank Fundraising Drives

The Masiello Group is proudly working with the food banks in our communities to raise funding to help our vulnerable neighbors in this time of extreme need.

The money you donate today will go a long way. Every $1 raised provides 2-4 meals for a family in need. If you can, please give, and please share with your sphere as well! Together we can make a difference!

Getting the Word Out:

Use these graphics to do a custom e-blast through TMGConnect, or post to your social media pages (use the graphic that showcases the food bank in your state, or use the one that showcases all three).

Option 1 – Use www.masiellocares.com as the link in your outreach efforts for donations and more information.
Option 2 – Copy the Masiello Cares page to your own website, and then use that page for your promotional efforts. Instructions here.

Click the image you want, and then download.