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At any time of the day, Mindfulness Without Borders encourages you to take time to pause, breath and be in the moment. It means to notice what thoughts, feelings and emotions are arising within you and around you and use this awareness to inform your actions. Your mission if you choose to accept is to set an intention to develop a daily mindfulness practice as a way to strengthen attention and overall well-being.

Take Five

Whether feeling stressed, challenged or simply wanting to break away from thinking and doing, use TAKE FIVE, a simple breathing practice to anchor our awareness back to the present moment. The TAKE FIVE practice directs attention to the flow of the breath during five complete breath cycles. In this practice, a breath cycle consists of a deep, long and gentle in-breath ending in a momentary pause, followed by a deep, long and gentle out-breath that also ends in a momentary pause. Then the cycle repeats.

Take Five — Spanish

Whether feeling stressed, challenged or simply wanting to break away from thinking and doing, use TAKE FIVE, a simple breathing practice to anchor our awareness back to the present moment. The TAKE FIVE practice directs attention to the flow of the breath during five complete breath cycles. In this practice, a breath cycle consists of a deep, long and gentle in-breath ending in a momentary pause, followed by a deep, long and gentle out-breath that also ends in a momentary pause. Then the cycle repeats.

TUZA: Take Time to Breathe

At any time of the day, Mindfulness Without Borders’ program participants are encouraged to take time to themselves for a 3-minute breathing practice called TUZA. The intent of this core mindfulness practice is to help bring awareness back to the breath and anchor one’s attention in the present moment. We call this breathing practice TUZA which means to slow down and chill in one of the local dialects in Kigali Rwanda.

TUZA — Spanish: Take Time to Breathe

At any time of the day, Mindfulness Without Borders’ program participants are encouraged to take time to themselves for a 3-minute breathing practice called TUZA. The intent of this core mindfulness practice is to help bring awareness back to the breath and anchor one’s attention in the present moment. We call this breathing practice TUZA which means to slow down and chill in one of the local dialects in Kigali Rwanda.

Mindful Listening

In time and with practice, we notice how moment to moment attention to the breath helps quiet the mind and calm the heart. Whether one is totally new to the practice of mindful listening or a seasoned practitioner, the intent is to keep our listening ears wide open and become more alive to the fullness of each experience.

Mindful Listening — Spanish

In time and with practice, we notice how moment to moment attention to the breath helps quiet the mind and calm the heart. Whether one is totally new to the practice of mindful listening or a seasoned practitioner, the intent is to keep our listening ears wide open and become more alive to the fullness of each experience.

Body Scan

The body scan is a technique that focuses attention on the physical sensations throughout the body. As we scan through the body we are not trying to find anything particular: we are simply feeling with an open mind, with a desire to experience our bodies just as they are. Join Leah Gardiner, MWB Senior Facilitator, as she guides us through the experience of learning to listen to our body and come to know ourselves better.

Body Scan — Spanish

The body scan is a technique that focuses attention on the physical sensations throughout the body. As we scan through the body we are not trying to find anything particular: we are simply feeling with an open mind, with a desire to experience our bodies just as they are. Join Leah Gardiner, MWB Senior Facilitator, as she guides us through the experience of learning to listen to our body and come to know ourselves better.

Take Ten

By training ourselves to return to the breath over and over again and bringing our attention to the present moment creates new neurological connections that support many positive outcomes, from clearer thinking and better self-management to increased immunity and stress reduction.

Mindful Walking

Mindful walking involves moment-to-moment awareness of the lifting, moving and placing of each foot, while focusing less on the destination and more on the quality of connection as the body moves. The objective of this mindfulness practice is to develop a heightened  appreciation for the art of walking and the sensations that arise.

Let Your Whole Body Relax

Returning to the breath, over and over again, anchors our attention in the present moment. Let this soothing meditation led by Soren Gordhamer, founder Wisdom 2.0, author and mindfulness teacher bring you in tune with your body and mind.

Secular Buddhist Association Podcast

Download the podcast and listen as Theo speaks about Mindfulness Without Borders with Ted Meissner.

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Heart-Brain Connection

Neuroscientist Richard Davidson presents his research on how social and emotional learning can affect the brain.

Social Emotional Learning

Daniel Goleman, author of Emotional Intelligence speaks on the value of social and emotional learning.

Nigerian Students Sing

Creative Minds International Academy students perform an impromptu song in their classroom.

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Multimedia  

MAC Students Speak Out

Africa Programs - Photo Gallery

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MWB Around the World

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In The News  

Read about the work we are doing in the world and get an understanding of what the media is reporting.

10 Important Causes We Can Make a Progress On in the Next Decade

Huffington Post

This month, The Huffington Post will celebrate our 10-year anniversary. While we are proud of our past and what the HuffPost family has accomplished together, our eyes are fixed on the next 10 years — both for journalism and for our global community of readers.

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Making a Case for Teaching Mindfulness to Youth

Theo Koffler for Huffington Post

In cooperation with our longstanding partner, Crowdrise, The Huffington Post is celebrating its 10 year anniversary by focusing on the promise of the next 10 years ahead. We’re highlighting causes that are near and dear to our ethos — causes where we believe meaningful strides can be made in the coming decade — and empowering readers to act and take part.

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How Mindfulness has Changed the ways Americans Learn and Work

Carolyn Gregoire and Joy Resmovits for Huffington Post

NEW YORK — On a typical school day, the students at DREAM Charter School in Harlem don’t return from recess to lessons in reading, writing or math. Instead, they walk up to the third floor of the cinder-block school building, enter a darkened classroom, lie down and belly breathe.

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Education for the 21st Century

Lee-Anne Gray Psy.D for Huffington Post

Mindfulness based education for children and teens requires specialized training, delivery, awareness, and skill. It can seem as easy as implementing one simple lesson in a classroom, but to truly hold space for the powerful development that can occur requires very special attention and skill.

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The Art and Practice of Mindful Listening

Listening seems like a natural skill, yet it requires attention and practice to stay present and truly hear what another person is communicating. The mind tends to wander, and our internal narratives and busy thoughts fragment our attention and sap our ability to stay focused in the moment. Our emotions can also interfere with our ability to listen.

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Gratitude 365

Last week, I was in the grocery store when I came across a rack of Father’s Day greeting cards. As I looked through the cards honoring dads, I started to think about how occasions like Father’s Day, birthdays, and anniversaries typically prompt us to celebrate special people in our lives. They’re a chance to reflect on how important these individuals are to us and how they have impacted us.

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Advancing Wellness at Home and Abroad

Sister Jenna at American Meditating Radio

Listen in as MWB founder, Theo Koffler, shares her take on mindfulness at home and abroad during an interview with Sister Jenna of American Meditating Radio.

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A Mindful Approach to Changing the World

Hayley Samuelson for CatchAFire

More often than not in the social good sector attention is focused so fully on the well-being of others that we end up neglecting our own. Though honorable, living and working in this way isn’t sustainable. CatchAFire caught up with Theo to learn how for-purpose leaders can integrate mindfulness into their lives so that they can begin thriving rather than simply surviving.

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Youth and Mindfulness at TCDSB

Dianne Banasco for the Ontario Association for Social Workers

Students and Teachers uncover the benefits of bringing mindfulness-based social-emotional learning using the Mindfulness Ambassador Council Program at TCDSB.

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Theo Koffler Uses Mindfulness to Break the Bonds that Bind Us

Martin C. Winer for Good News Toronto, Dec 1, 2009

“Theo Koffler has chosen to view the world at the human level in the space between four eyes – where we connect with and express ourselves to others.”

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A Beautiful Mind

Sheila Dropkin for Lifestyles Magazine, Pre-Spring 2011

“After crisscrossing the globe, Toronto’s Theo Koffler is hooking kids on the idea that peace begins between four eyes.”

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Can Peace Grow in Newark by Mary Mann

Mary Mann for Maplewood Patch, August 12, 2011

“A new anti-violence effort connects Newark, Maplewood, South Orange — and Rwanda, Uganda, Toronto, San Francisco…”

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Research Report  

Mindfulness Without Borders grew out of the courageous vision of founder Theo Koffler to cultivate learning environments where people of all cultures can develop an intelligence of the heart and accelerate the advancement of peace.  Theo saw an opportunity to make an impact in countries that experienced conflict and violence and with a small, dedicated team, they began working under the name of Between4Eyes. Educational programs for youth, their educators and health professionals were developed to foster the development of social and emotional skills, secular mindfulness practices and community. Inspired by the results on the ground, we crossed the Atlantic Ocean and seeded our programs in North America under name of Mindfulness Without Borders as a US and Canadian registered charitable organization.

Download the Field Research Report and learn about the research that catalyzed our vision into action.

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