Mindful and Reflective Moments

Dec 08 2021
Mindful and Reflective Moments Podcast artwork

On each episode of Mindful and Reflective Moments, members from the Vassar College community will share a mindfulness practice and how their practice sustains them during these uncertain times. This podcast originated as a daily, virtual mindfulness practice offered via Zoom. We started this project as soon as we transitioned to online learning. The intention of the project was to offer a moment to pause. After the semester ended, we received positive feedback! Members of the Vassar community valued our program and wanted more of these opportunities. We hope that you enjoy the podcast and find it helpful and meaningful! Mindful and Reflective Moments is a collaboration of Vassar College's Counseling Service, the Office of Health Promotion and Education, the Office of Religious and Spiritual Life and Contemplative Practices, and the Office of Student Growth and Engagement.

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Carlos Alamo-Pastrana - I Don’t Look Like a Dean: A Reflective Moment on Microaggressions

Dec 08 2021 6 mins  
Join the Dean of Vassar College, Carlos Alamo-Pastrana as he reflects on an especially hurtful and racialized microagression he experienced during his college years; discusses “hierarchical microaggressions;" and offers one of the multitude of mindful practices he has developed to help recenter and care for himself.

Halley Choy - "Progressive Muscle Relaxation"

Nov 24 2021 6 mins  
Join Halley Choy, Moorhead Academic Coach at the Office for Accessibility and Educational Opportunity at Vassar College, as she leads you through a Progressive Muscle Relaxation (PMR) exercise that was adapted by Laura Silverstein to help feel a little bit calmer, more focused and relaxed.

Emily Schaffer '23 - "Gratitude Can Change Your Mindset"

Nov 10 2021 5 mins  
Join Vassar junior Emily Schaffer as she explores the positive effects that instituting a gratitude practice can have on one's life, and provides examples of different methods tat can be used to help reduce levels of depression, stress, and anxiety, and can cause an increase in feelings of belonging, well-being, and happiness.

Luis Inoa - "A Meditative Reading"

Oct 13 2021 7 mins  
Poetry and spoken word have long been meditative and empowering spaces for Vassar College Associate Dean of the College for Student Living and Wellness, Luis Inoa, known on campus as Dean Luis. Join him as he reads pieces from Morgan Harper Nichols and Alexis Pauline Gumbs. The pieces will invite you to breathe and listen deeply.

Elizabeth Bradley, Kellyne Vaudreuil '23 - "A Technique for Calm: Five Senses Meditation"

Sep 29 2021 5 mins  
Join Vassar College President Bradley and Wellness Peer Educator, Kellyne Vaudreuil '23, as they take you through a short Five Senses meditation designed to center your focus and promote calm.

Margot Schinella - "A Walking Meditation with the Health Services Director"

Sep 15 2021 7 mins  
Get your beautiful body up and moving while you focus your mind with intention during this walking meditation, led by Vassar College Director of Health Services, Margot Schinella. You will learn some awesome facts about the body that helps to nourish and sustain you everyday, all while grounding your mind during a full body scan. Learn about the health benefits of the simple act of

Wayne Assing - “Inviting Quiet & Stillness”

Jun 02 2021 27 mins  
Research shows the benefits of mindfulness practices, such as: contemplation, meditation, gratitude and compassion practices. Join Wayne Assing, the Assistant Director of Vassar's Counseling Service, as he leads a guided meditative practice inviting stillness and curiosity. Experience how mindful listening and awareness helps promote a calm mind and wise action."

Pia Behmuaras ‘23 - “A Flash of Meditation”

May 19 2021 5 mins  
It’s difficult to find long periods of time to relax every day. With this episode, and just 5 minutes out of your day, you will get your heartbeat slowed down, breathing expanded, and overall energy lifted from stress or negative thoughts. Who knows, you might even fall in love with meditation and stretch it longer each day!

Emily Schaffer '23 - "Mindfulness in Times of Uncertainty and Upset"

May 11 2021 7 mins  
Right now, many of us are facing more challenges and uncertainties than ever before. Mindfulness can help to alleviate some of the difficult emotions and sensations that come with these challenging situations.

Wendy Maragh Taylor - “For The Beauty Of The Earth”

May 05 2021 6 mins  
It can be challenging to find moments to pause and reflect. During difficult personal moments, nation-wide racial injustice, and, yes, even during a pandemic, we can find beauty all around us. Join Dean Wendy Maragh Taylor in a moment of pause and how reflections on nature can be a source of peace.