Stress Management <> Trauma <> Mindfulness Specialist
Tanji Wolfert is a licensed Substance Use Disorder Counselor and a Level II Mindfulness-Based Stress Reduction (MBSR) instructor. She believes in a mind-body approach to healing and specializes in mindfulness for stress management, addiction recovery, and effective communication with trauma sensitive approaches. She also is certified in Polyvagal Therapeutic Yoga and in Integrative Somatic Trauma Therapy. Tanji is a practitioner of Brainspotting, which is a is an evidence-based focused treatment that works by identifying, processing and releasing core neurophysiological sources of emotion and/or the body. She studied mindfulness through The University of Massachusetts' Medical School for Mind-Body Medicine. Her trainings and specialties also include Mindfulness Oriented Recovery Enhancement, Non-Violent Communication, Body-Mind Centering, and Trauma Sensitive Mindfulness.
def: the awareness that comes from intentionally focusing on the present moment with openness and care
Mindfulness is awareness. Awareness is the first step to making any meaningful change. Once we become more aware of our mind and body, empowerment can happen. We can begin to have more choice in how we react to the world around us using our body and mind to our benefit; becoming the master rather than the servant. Meditation is part of how we develop mindful awareness. There is no wrong way to meditate -if you have become more aware of your internal experience through a meditative practice- you have succeeded!
"I thoroughly enjoyed taking the MBSR class with Tanji. I feel energized by the training which whet my appetite for furthering my meditation practice. As a new meditator, I was initially concerned that I might hold others in the group back, but that did not happen at all. The class lesson was very well prepared each week and covered the whole curriculum in an orderly, thorough manner, while at the same time allowing each participant the opportunity for individual questions and comment. Tanji is highly skilled and experienced and offered many resources for outside learning. She is a very gentle soul who exemplifies a soothing nature within herself and invites others to experience the same. I highly recommend this course and Tanji Wolfert."
"I highly recommend the 8-week MBSR course. You won’t want to miss a single lesson. Tanji makes learning MBSR so worth your time. Mindfulness truly is, 'the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.'”
"I loved that there wasn't just a "one size fits all" approach, but rather the chance to explore a customized, personalized way to deepen your own mindfulness practice through the program, no matter what level of formal meditation training or practice you'd already had. Learning online with Tanji was great as it actually helped me identify the right environment for my on-going home practice."
"Between stimulus and response there is a space. In that space lies our power to chose our response. In our response lies our growth and our freedom." Viktor Frankl
S=SLOW DOWN & SUPPORT
Take some time to slow down and find space to do something different and respond more authentically to the world around you. Notice the support and connection that the earth is providing and literally ground into this moment.
Focus internally and notice body sensations, thoughts/beliefs, and emotions. Identify if you are in hyper or hypo-arousal, or within your window of tolerance.
A=ANCHOR & ASSESS
Use an anchor of attention to ground in to your internal experience and be with what is here in this moment just as it is and assess how to work with what you are noticing--insert a breath or body practice
C=CENTER & CONNECT
Center in your true self, what is true for you in this moment, and what you care about most. You might open up to more options in how you choose to respond. Bring more of you and your authenticity to all you do. Connect to something larger than yourself; your higher-power, earth/nature, or the universe.
E=EXPAND & EMPOWER
Visualize yourself responding to your day or situation with greater authenticity and presence to find increased growth and freedom.
VIDEO COMING SOON
MORE ON MINDFUL COMMUNICATION
Website and Book
Oren Jay Sofer is an expert on communication and meditation and a wonderful teacher. I have personally attended his retreats and workshops and I highly recommend his book; Say What You Mean; A Mindful Approach to Non-Violent Communication. His website has many invaluable resources.
MORE ON POLYVAGAL YOGA THEORY AND COMPLEX TRAUMA
Website with Instructional Videos
Dr. Ariel Swartz is an expert onYoga, Polyvagal Theory, and Trauma with practical, useful, applicable, and effective strategies for managing stress and healing trauma. She is the author of several books on the topic as well and has several instructional videos on her website.
GUIDED MEDITATION AND MEDITATION TIMER ON YOUR PHONE
Free Meditation App
Insight Timer is my go-to app for meditation. Whether you want to use their excellent timer for your meditation or drop into one of their many guided meditations, I use this almost daily. Be sure to search for "Mindfulness Meditation" for the best stress management results.
MINDFULNESS UTAH WEBSITE
Local Mindfulness Resources
A list of Mindfulness-Based Stress Reduction Courses, certified teachers, and other mindfulness events and resources.
MINDFULNESS AT BROWN UNIVERSITY
Online Courses and Teacher Training
Brown University has many quality teachers with online courses to meet a variety of schedules. I get asked often how to become a mindfulness instructor, Brown offers an MBSR teacher training pathway as well.
BUDDHISM AND RECOVERY
Live Guided Meditations, Retreats, Book
Kevin Griffin is a Buddhist author, a wonderful teacher (who I have had the pleasure of sitting in retreat with), and leader in the mindful recovery movement.