5 Mindfulness Practices

I hope everyone is doing well and adjusting to this new season of life. In a way, these passion blogs seem to benchmark my adjustment process and mood, and I feel much more accepting of this new reality now compared to last week when the news was just setting in.

Focusing on new hobbies, music, and books is proving to be a great way to make use of this copious amount of new-found time. However, at this point, the struggle surrounds keeping up with my classwork while still blocking off some healthy me-time.

One of the best ways I’m finding balance and peace amidst this time is through practicing mindfulness. As defined by dictionary.com, mindfulness is “a technique in which one focuses one’s full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them.”

I’d like to share a few ways of practicing mindfulness with you now.

  1. Practice gratitude

This one is extremely important and enormously applicable to the situation we are all in at the current moment. Even on the worst days it’s important to remember that everything is relative and a lot of people have worse issues to deal with. In this situation, I am grateful none of my family members have the virus and I live in a place near nature where I can go on walks without running into other people.

  1. Focus on breathing

This is a good tool when trying to manage anxiety or avoid a panic attack. Focusing on breathing helps you feel grounded and clears your mind of things that might be causing anxious thoughts. I’ve found it helps me to pretend like I’m blowing air out through a little straw and concentrate my air flow. Most of the breathing tricks and methods that I use I learned from when I played the French horn, so if you’d like a place to find more ways to focus on breathing, I would recommend checking out metered breathing.

  1. Meditation

This can be hard to start off with right off the bat, especially if you’re like me and can be restless. However, trying to sit still, quiet, and intentionally clear of thoughts a little bit everyday and building up your stamina is a great way to get to a point of meditation. Using videos or listening to relaxing audio on YouTube can help provide direction, and there’s even apps that do guided meditation, such as the Calm app.

  1. Exercise

It’s been proven time and time again that exercise is one of the best things you can do to benefit your mind, body, and spirit all in one. I can’t count the number of times I felt so mentally or emotionally drained and then went for a run and felt like the skies opened up. Don’t get me wrong, running can suck. But after, generally everything feels at least a little bit better. The most important thing about mindful exercise is to never be ashamed of how much you exercise or when or what you do. When you get rid of shame and make exercise about finding what works for you and what makes you feel better, it can be one of the fastest ways to shake off bad vibes.

  1. Take 10 minutes to do nothing

I have a love/hate relationship with this practice. As a person, I am so focused on max efficiency and productivity and exploration and interaction and I love to go, go, go. Doing nothing for 10 minutes feels like such a waste. I could’ve texted a friend, watched a video, played a song, done some homework, or even ran 1.3 miles in that time. But, when you really stop and do nothing for 10 minutes (no checking phone!), something amazing happens. You can actually hear yourself think for once. You feel relaxed and at peace. You don’t feel the pressure of work or family life or the internet. It’s just you.

I hope these practices were helpful and encourage you to begin your mindfulness journey. Patience is key with all of these and make sure to give yourself plenty of grace if they don’t feel natural or like they’re “working” at first. Feel free to check out other mindfulness techniques such as these ones if you want more options as well.

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Civic Issues Blog 4: Issue Brief

The issue discussed in this issue brief will address the impact Southeast Asia has on the global plastic waste crisis as well as how actions directed toward Southeast Asia from western countries exacerbate the problem.

This is an intervention in policy discussion because it confronts the current reality of the problem by providing relevant information, analyzing multiple facets of the situation, and then using that analysis to generate multiple viable solutions and policy plans to remedy the situation.

To open my issue brief, I will provide commentary on how this is a relevant issue that affects virtually every person due to its global nature as well as how this is an important issue to confront sooner rather than later because of the affect plastic waste has on our global economy, international relations, and the environment.

The rhetorical situation focusing on the purpose and message of this issue brief will be established in the opening of the brief and will center around how there are key actions and policy instruments that can be pursued by both southeastern countries and western countries that can potentially significantly reduce the amount of plastic waste and its negative global impact.

The audience of this issue brief is state and federal governments who have political clout and influence policy making that contributes to U.S. waste being shipped and dumped onto Southeast Asian countries.

Additionally, the audience is local citizens and governments both in the west and in Southeast Asian countries who can individually help reduce the negative impact by educating themselves on responsible and practical waste management and reduction solutions in their own households.

As far as causes of the issue are considered, there are really two main causes: intentional and inadvertent.

Certain western countries, such as the United States, are intentionally dumping their plastic waste and recycling on Southeast Asian countries and creating more waste that needs to be dealt with and accounted for by Southeast Asia.

Concurrently, Southeast Asian countries are inadvertently worsening the issue by dumping waste into rivers and public areas due to lack of infrastructure and waste management education.

To make a clarification, many, if not all, Southeast Asian countries governments’ are extremely aware of the issue and are working diligently to find solutions, so when referring to “waste management education,” this pertains to the overall education provided to the citizens of these countries and their ability to use this awareness to make an impact, which relies also on improving public infrastructure.

Regarding policy instruments, I believe a combination of inducement and capacity builders would be the most appropriate.

Inducements can function to incentivize individual action, and if implemented correctly, it can be applied to both Western and Southeast Asian countries so that citizens of multiple countries receive reward for improving waste management within their own community level. This is critically important on the western end because less generation of waste on this end leads to less waste that gets shipped over to Southeast Asia.

Capacity builders are also instrumental because they function to educate members of the public and influence attitude and cultural norms. These can occur on the community and statewide level, by raising awareness through workshops and educational programs put on by invested community members or funded by the state. Nationally, PSAs or public TV advertisements could even be shown that advocate for personal waste accountability or proper waste disposal.

Top Four Documentaries to breathe some new life

Hi. Here we are. I just have to take a moment to reflect on and acknowledge the crazy reality that is everyone’s life right now.

My breath caught in my throat when I looked at the tagline of my blog, “An exploration into finding and pursuing the moments that spark a zest for life.” The background picture of mountains behind seemed particularly ironic as I realized I’d have to start doing this from my couch.

I am an extrovert and I love socializing with people. This reality is going to be very, very hard for me. But I have to trust that I can do hard things. Most importantly, I have to put the same energy into finding things that spark a zest for life in my house that I did in the outside world, but also give myself grace if I don’t have the energy on certain days.

So, in the spirit of finding the beauty and fun in ordinary things, this blog will be a list of my favorite documentaries that should be fun, informative, and great to watch with the family.

1. The Dawn Wall (2017)

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I absolutely love climbing and anything outdoorsy so I may be a little biased, but this is one of my favorite documentaries of all time. This film follows the journey of Tommy Caldwell as he plots, plans, and executes the scaling of the Dawn Wall on El Capitan in Yosemite National Park. The sheer determination and overcoming of adversity demonstrated in this documentary is inspiring and empowering to watch, and is a great champion of teamwork and setting goals. If this sounds too cheesy or you’re not really a climbing fan, fear not, this story line is full of twist and turns that don’t fully involve climbing, from losing a finger to getting taken hostage in Kyrgyzstan.

(Available on Netflix)

2. Expedition Happiness (2017)

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Far and wide less known than the above documentary, this little low-budget documentary follows German film director Felix Starck and his girlfriend, Selima Taibi across North America in a refurbished school bus. Everything about this film, from the premise to the travel to the tiny house to the sense of wanderlust and beautiful scenery, makes this such an interesting and fun watch. Seeing all the jaw-dropping places they travel, and their mostly carefree attitude just makes me feel happy and excited for life.

(Available on Netflix)

3. Feminists: What Were They Thinking? (2018)

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Compared to the two above, this is a more informative, activist documentary that follows the second wave of feminism in the 1970s and the role, expectations, and realities of women in our culture today. Featuring famous female artists and activists such as Judy Chicago, Jane Fonda, and Gloria Steinham, this film dives into complex topics such as identity, race, abortion, and motherhood.

(Available on Netflix)

4. The True Cost (2015)

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Directed by Andrew Morgan, “The True Cost” follows the fashion industry and the mode of production across the globe to evaluate the “true cost” of harmful fast fashion trends and the ethical questions they pose. Perspectives from environmentalists, garment workers, factory owners, and many others are included in this documentary, and the overall emphasis surrounds raising awareness about the dangers of fast fashion and promoting sustainable clothing production. This truly opened my eyes to this issue and altered the brands and corporations I personally give my business to.

(Available on YouTube and Amazon Prime for $3.99)

I hope at least some of these options look interesting to you and if they don’t, I encourage you to reach out and ask friends, family, and the internet for fun suggestions that get you excited.

I genuinely feel that it’s choosing to continue to find little things that spark joy and inspire happiness that will help get us all through this time. It’s a message I really need to hear and take to heart.

Every day is a new clean slate full of promise and opportunity.

Civic Issues #3: Deliberations

The deliberation I facilitated was called “Babies R Us: Morality and Modifying Humans’ Genetic Code” and it was centered on the idea of modifying the human genetic code to prevent certain genetic disorders and the health, safety, and socio-economic effects resulting from such modification.

Overall, the deliberation went exceptionally well mostly due to the willingness of the participants to contribute, the diversity of information provided by the issue guide, and the general level of respect each participant had for one another’s ideas.

My individual role was to act as moderator for the third approach concerning the economic impact of gene manipulation. Because everyone had such great enthusiasm and ideas, the hardest part of moderating was not so much encouraging people to speak, but instead making sure everyone stayed on topic and the conversation didn’t hover on one aspect of the issue for too long.

Even during my own deliberation when I wasn’t moderating, I was impressed with how my classmates navigated the discussion and how I was able to contribute my own thoughts on the topic in a new, fresh way even when I already knew the topic itself well.

The deliberation felt successful in part due to the success of the group’s ability to follow Gastil’s deliberative criteria, particularly weighing the pros and cons of the issue as well as the ability to prioritize the key values at stake. Even when a participant was asserting their own opinion on the matter, they were still able to acknowledge the shortcomings of their own viewpoint and make certain concessions.

Because we had such a diverse group of individuals attending our deliberation, the personal values and moral codes of each individual really shone through in the process of the discussion. However, the respect component of the social process was evident too, because even when a participant made an assertive claim that reflected their unique values, they were quick to acknowledge that other’s may not feel the same way and that was okay.

One of the topics I noticed had a particularly strong moral response for my deliberation was the idea that genetic editing acting as a purchasable commodity presents classist issues. Some people were very passionate about this and asserted that it should never be a free market while others said they believed if people could pay for it, then they earned the advantage. Either way, both opinions agreed that there was no easy solution or “right answer” which enabled civil discourse to occur.

Since the topic of genetic manipulation can be somewhat didactic and scientific, Gastil’s criteria of ensuring mutual comprehension played a big role in the deliberation. Often participants would ask for clarification of the premise or what the meaning of certain scientific language was, and this helped the flow of the discussion and allowed everyone to confidently contribute.

The deliberation that I attended as a participant was called “How Can We Change the Perception that Penn State is simply a ‘Party School’?” This deliberation was set up in a slightly different manner than my group’s, with the three approaches each having different circles of people talking and the moderators periodically switching tables. This different format didn’t permit the same level of intermixing between all the participants, but it was very effective at exploring a broad range of solutions to the issue, a lot of which seemed feasible.

The “Party School” deliberation also did a good job of creating a solid information base; however, because the approaches were all slightly similar in terms of the steps that could be taken to combat this perception, the discussion felt repetitive at times and it was hard to find fresh material to discuss. Regardless, the speaking opportunities were very evenly distributed so even when the content felt repetitive, it was still refreshing to hear everyone’s take on it.

On the whole, I would say I enjoyed both deliberations I attended, and even though they were different in terms of style and amount of content to dissect, I gain a new perspective for both. This new perspective was made possible with these three characteristics that were present at both deliberations, and I think are key ingredients to good discussion: credible information, honesty, and respect.