[Learning resources](https://intrinsicchange.com/resources/)

# Mindfulness & Self-Compassion

**Activities, 3 with a partner or group**

- [Balloon Swat (PDF, 1 page, 73 KB)](https://intrinsicchange.com/downloads/handouts/balloon-swat.pdf)3 min, plus talk · teams
- [Mindful Walking (PDF, 1 page, 75 KB)](https://intrinsicchange.com/downloads/handouts/mindful-walking.pdf)15 to 20 min
- [Observing Our Thoughts (PDF, 2 pages, 70 KB)](https://intrinsicchange.com/downloads/handouts/observing-our-thoughts.pdf)3 min, plus talk

**Worksheets & reflections, 2 on your own**

- [20-Second Mindfulness Meditation (PDF, 1 page, 76 KB)](https://intrinsicchange.com/downloads/handouts/twenty-second-meditation.pdf)Setting an intention for the day
- [Tuning In (PDF, 1 page, 74 KB)](https://intrinsicchange.com/downloads/handouts/tuning-in.pdf)A listening practice, from far away to close in

**Quick guides, 2 to keep handy**

- [Three Types of Meditation (PDF, 1 page, 70 KB)](https://intrinsicchange.com/downloads/handouts/meditation-types.pdf)Focused attention, open monitoring and loving kindness
- [Beginning Meditation Guide (PDF, 2 pages, 75 KB)](https://intrinsicchange.com/downloads/handouts/meditation-guide.pdf)Body, setting, stages and closing

## More to explore

**Videos, 4 talks and demonstrations**

- [Compassion and mindfulness](https://www.youtube.com/watch?v=l7E7FBSlB1U)Jon Kabat-Zinn, Greater Good Science Center
- [Self-compassion](https://www.youtube.com/watch?v=-kfUE41-JFw)The School of Life
- [Compassion for the dark side](https://www.youtube.com/watch?v=-xSOHOfG2yE)Paul Gilbert, University of Queensland
- [Just Breathe](https://www.youtube.com/watch?v=RVA2N6tX2cg)Mindful Schools (a short film made with children)

Free to use. Please give credit.

## Bring this training to your team

[Discuss training for your team](https://intrinsicchange.com/contact/)

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Intrinsic Change: Motivational Interviewing, trauma-informed care and other staff training for nonprofit and human service teams in Milwaukee and across Wisconsin, plus LCSW clinical supervision.
Email hello@intrinsicchange.com · Phone 414-306-5068 · [Contact form](https://intrinsicchange.com/contact/)
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