LEADERSHIP MINDFUL MOMENTS

Jill brings her integrity, intense joy in supporting adult learners, and distinct ability to get at the root of any challenge an individual may face while working with her coaching clients. Jill created Leadership Mindful Moments as short videos or tips to support leaders in moving past current blocks to be more fully present in their work.  

JANUARY 29

It’s been 1 year since I started sharing Monday Mindful Moments ✨ Sharing some of my mindful leadership best practices 🙏:


🖇️Cold Plunge: My December Challenge was a daily cold plunge in my Ice Pod. Even if you don’t have a pod, run the shower cold for a minute or two, or combine mindful breathing with a splash of cold water on the face.


🖇️Wim Hof Breathing: I employed this method during my cold plunges. Take 30-40 deep breaths, in through your nose or mouth, out through your mouth. Fill your belly and chest with each powerful burst. Inhale deeply, exhale, then hold your breath again.


🖇️Body Scan: Do a full body scan to support calm focus and full embodiment in the day to day. This video guides you through a short body scan exercise.


🖇️Walking Meditation: A 5-min walking meditation to increase blood flow and boost inspiration and mood. I recommend this one to my leaders.

JANUARY 22

Sharing lessons learned after 31 days of my cold plunge challenge in this video.
📎 Immediate support and nervous system reset in times of anxiety/panic.

📎 Better sleep!

📎 Increased confidence.

📎 Increased presence, calm and peace in my day!

JANUARY 8

“Do one thing every day that scares you.” Sharing WHY I did a December cold plunge challenge in this video


Learn more about the g Tum-mo breathing technique I mentioned here

DECEMBER 18

#Decemberchallenge check in ❄️If you don’t have a cold pod, try a cold bath or face splash! Let’s explore the health benefits together:


💧Mindful Moments: The shock to the system can be a gateway to mindfulness.

💧Deep Breaths: Slow, deep breaths can oxygenate the brain and bring in clarity.

💧The cold stimulates blood flow and invigorates your entire body.


Embrace the freeze and the mindful journey that comes with it.

DECEMBER 4

Embracing the #chill in both water and in life for my first holiday season without Liv at home. I’m aiming to start each day with a cold plunge, setting the temp at 55 and building from 5 minutes to 10! Excited to share this journey! I am pairing the cold plunge with the Wim Hoff Breathing video linked here.

NOVEMBER 27

The holiday season can feel stressful as teachers and admins push to the end of the year. We recommend the Wim Hof method of breathing to calm your nervous system and refocus your energy:

Sit or lie down, find your zen zone, and follow these simple steps:

1️⃣ Get comfy in a meditative position.

2️⃣ Take 30-40 deep breaths, in through your nose or mouth, out through your mouth.

3️⃣ Fill your belly and chest with each powerful burst.
4️⃣ Inhale deeply, exhale, then hold your breath. Feel the calm.

NOVEMBER 20

⤴ Positive motions and ⤵ negative ones. One of our favorite ways to support leaders in difficult conversations: a 2-min Loving-Kindness meditation ✨ 


Guide yourself through this 2-min meditation and hold compassion for all who cross your path.

NOVEMBER 13

The FULL BODY SCAN is like a reset button for your mind 🧠 Body scans are one of the mindful leadership techniques that we practice during our IMPACT Cohort training. Taking just 10 minutes to guide yourself through this experience can make a world of difference in your day and clear your mind to allow you to show up as your authentic self.


Click here for a 10-min guided body scan, and let me know what you think.

NOVEMBER 6

How to infuse mindfulness into your DECISION MAKING. 📝 Prioritize decisions that align with your school’s values and mission. By making MINDFUL choices, you lead by example and inspire others to do the same.


Practicing mindful decision making is a gift for your entire school community.

OCTOBER 30

In the whirlwind of demands in the school day, it’s easy to forget the power of something as easy as DEEP BREATHING  🫁 Your challenge: Set aside just a few minutes. Close your door and your eyes, and take a few deep breaths.


Deep breathing is powerful for:

✨ Mindfulness

✨ Calm amidst chaos

✨ Clarity of thought

✨ Stress-busting

✨ Inner peace

OCTOBER 23

Why we fully encourage DOODLING throughout the day…We know art benefits kids, so why not apply that learning to adults who need a break? Doodling activates the prefrontal cortex. Try it as a kickoff to your next staff meeting or take a mindful moment to yourself.

OCTOBER 9

At Jill Dunchick Consulting, we believe in the power of Loving-Kindness -- so much that it is our go-to for starting off meetings and crucial conversations. Let us share this 2-min meditation led by Sylvia Boorstein with you! Start your day off right or take a calming break before diving into something difficult. Give yourself some self compassion; after all, at JDC we know how hard each one of you works to make things happen every single day. 

OCTOBER 2

Reduce stress and calm the mind through labyrinths.


A labyrinth is a single winding path with no end that is used for walking meditation. Many use labyrinths to quiet the mind, calm anxieties, and encourage meditation. Labyrinths are used worldwide; here is a locator to find one near you.

SEPTEMBER 25

How to calm down instantly…try the Psychological Sigh. 🧠 🌬️Inhale deeply once, then do it again, and finally, let out a long exhale. 🌬️ This simple practice is like hitting the reset button for your mind and body, instantly bringing a sense of calm.


Credit to Success Minute for this info!

SEPTEMBER 18

Why do we recommend meditation to all of our leaders? Click here for a 5-minute walking meditation 🧘. We use this meditation with leaders who want to increase their dispositional mindfulness, but struggle with traditional meditation. We suggest using this video at least 3 times each week. 


According to Healthline, the benefits of walking meditation include:

✨ Boost blood flow + blood sugar levels

✨ Improve digestion

✨ Reduce anxiety

✨ Alleviates depression

✨ Inspires creativity

SEPTEMBER 4

Taking a plunge - either full body or just your face - into chilly waters may sound like a shock, but it is a fantastic way to relieve tension. Embrace the cold and let the stress melt away! ❄️


🖇  Release endorphins that combat stress and boost your mood.

🖇Get your blood pumping, which improves circulation and delivers oxygen throughout your body.
🖇 Boost your immune system for longer-term wellbeing

AUGUST 28

One of our favorite stress-relieving techniques is the full body scan. We teach our IMPACT leaders to perform a body scan at least once a week to calm their nervous systems and remove blocks from their physical beings. Click here to guide yourself through a 10-min body scan, which we recommend doing at the beginning or end of each week: 10 Minute Full Body Scan

AUGUST 21

The power of Loving-Kindness in crucial conversations…


At Jill Dunchick Consulting, we believe in the power of Loving-Kindness -- so much that it is our go-to for starting off meetings and crucial conversations. Let us share this 2-min meditation led by Sylvia Boorstein with you! Start your day off right or take a calming break before diving into something difficult. Give yourself some self compassion; after all, at JDC we know how hard each one of you works to make things happen every single day. 

AUGUST 14

Feeling overwhelmed? Try this simple technique to find some inner peace and stay connected with the present. Take a moment - what can you see around you, hear nearby, feel through touch, smell on the breeze and taste on your lips?


Naming five sights, four sounds, three touches, two smells, one flavor is an easy way to tap into tranquility!

AUGUST 7

When a person is aligned, physically, mentally, and emotionally, they are their strongest and able to lead, speak their truth, and positively impact their team with ease.


My favorite adaptive skills for full body and mind alignment:

🖇 Meditation

🖇 Body Scan
🖇 Compassion-Building Mantra

🖇 Intention Setting

🖇 Gratitude Exercises

🖇 Journaling

JULY 31

A simple technique to lower stress levels, improve sleep, and reduce anxiety…We ask our leaders to practice Box Breathing at least 3x each week, and move to once a day during particularly stressful weeks. Follow this 3-minute BOX BREATHING EXERCISE (aka SQUARE BREATHING) to get started.


Intentional deep breathing can actually calm and regulate the autonomic nervous system. Box breathing has numerous positive effects on our physical system, including:

✨ Lowers stress levels

✨ Stimulates brain growth

✨ Reduces anxiety

✨ Lowers blood pressure

✨ Cleanses the lungs

✨ Improves sleep

JULY 17

An impactful adaptive skill we teach in our IMPACT COHORT: One of our favorite stress-relieving techniques is the full body scan. We teach our IMPACT leaders to perform a body scan at least once a week to calm their nervous systems and remove blocks from their physical beings. Click here to guide yourself through a 10-min body scan, which we recommend doing at the beginning or end of each week.

JULY 10

We believe in the power of Loving-Kindness -- so much that it is our go-to for starting off meetings and crucial conversations. Let us share this 2-min meditation led by Sylvia Boorstein with you! Start your day off right or take a calming break before diving into something difficult. Give yourself some self compassion; after all, at JDC we know how hard each one of you works to make things happen every single day.

JUNE 26

Many of my leaders are burnt out from the school year but still have 100 things on their plates! Activate your dopamine levels by doing this simple thing…


DOODLING! We know art benefits kids, so why not apply that learning to adults who need a break? Doodling activates the prefrontal cortex. Try it as a kickoff to your next staff meeting or take a mindful moment to yourself.

JUNE 12

In the midst of difficult news, stressful situations, and long hours, there’s some pretty easy ways to get your daily dose of happiness chemicals using your brain and body:


How to boost your happiness chemicals (from The Brain Health Doctor):

JUNE 5

Still closing out the school year? We recently shared a short journaling exercise to explore your experience with endings and close out the year mindfully:


1. When I think of something ending, what comes up for me? 

2. In life, how do I usually feel about endings?

3. How do I normally prepare myself for an ending? 

4. Specifically regarding schools, what is the most impactful, efficient, and effective closing that I experienced or led? 

5. As it relates to this school year, what do I want the following stakeholders to experience: leaders, teachers/team members, students, and families?

MAY 30

In the midst of difficult news, stressful situations, and long hours, there’s some pretty easy ways to get your daily dose of happiness chemicals using your brain and body:


Re-sharing this info from @the.brainhealth.doctor on boosting your happiness chemicals:


MAY 22

Why do we recommend meditation to all of our leaders? Click here for a 5-minute walking meditation 🧘. We use this meditation with leaders who want to increase their dispositional mindfulness but struggle with traditional meditation. We suggest using this video at least 3 times each week.  


According to Healthline, the benefits of walking meditation include:

✨ Boosts blood flow + blood sugar levels

✨ Improves digestion

✨ Reduces anxiety

✨ Alleviates depression

✨ Inspires creativity

MAY 15

At Jill Dunchick Consulting, we believe in the power of Loving-Kindness -- so much that it is our go-to for starting off meetings and crucial conversations. Let us share this 2-min meditation led by Sylvia Boorstein with you! Start your day off right or take a calming break before diving into something difficult. Give yourself some self compassion; after all, at JDC we know how hard each one of you works to make things happen every single day. 

MAY 8

Connecting your body and mind, for even a few minutes, can do wonders for an anxious nervous system. The Human Performance Resource Center shared several easy yoga poses to do in your office or classroom for a moment of respite and grounding - no experience required! 

APRIL 24

Uncovering our true PRESENCE when faced with tough circumstances can help us become the most effective leaders for a more impactful future. Part of our Impact Cohort work is focused on building self-awareness of how we show up in all scenarios, challenging and comfortable alike. Check out this Mindfulness Awareness Self-Assessment that we use in our Impact Cohort pre-work.

APRIL 17

We ask our leaders to practice Box Breathing at least 3x each week, and move to once a day during particularly stressful weeks. Follow this three-minute BOX BREATHING EXERCISE (aka SQUARE BREATHING) to get started.


Intentional deep breathing can actually calm and regulate the autonomic nervous system. Box breathing has numerous positive effects on our physical system, including:

✨ Lowers stress levels

✨ Stimulates brain growth

✨ Reduces anxiety

✨ Lowers blood pressure

✨ Cleanses the lungs

✨ Improves sleep

APRIL 10

Feeling overwhelmed? Try this simple technique to find some inner peace and stay connected with the present. Just take a moment right now - what can you see around you, hear nearby, feel through touch, smell on the breeze and taste on your lips? Naming five sights, four sounds, three touches, two smells, one flavor is an easy way to tap into tranquility!

APRIL 3

Anxious and panicked feelings can often be caused by an overstimulated nervous system - but you don't have to remain stuck in this overwhelmed state. It may sound silly, but it’s powerful - splashing cold water on your face, or even dunking your face into a bowl of ice water for a few seconds, can help restore balance to your body. Doing so activates the dive reflex, which provides a swift way of calming your body right away!

MARCH 27

At Jill Dunchick Consulting, we believe in the power of Loving-Kindness -- so much that it is our go-to for starting off meetings and crucial conversations. Let us share this 2-min meditation led by Sylvia Boorstein with you! Start your day off right or take a calming break before diving into something difficult. Give yourself some self compassion; after all, at JDC we know how hard each one of you works to make things happen every single day. 

MARCH 20

Struggling with overwhelming situations? Don't let your confidence falter.


Head into it head-on and give yourself a boost of self-assuredness by trying out a power pose - sure to help you come off confidently, as well as giving that inner feeling of strength! Strengthen your inner fire by trying one of the 4 yoga-inspired power poses in this blog.

MARCH 13

Stress can be paralyzing, but don't give up on yourself! TAP into your inner strength by using simple techniques like tapping to release the tension.

Tapping on pressure points while repeating affirming phrases has been shown to send a calming signal to our brains. This 7-min video from The Tapping Solution shows common tapping points, including the collarbone and the top of your head, and how tapping each can be used to release stress. 

MARCH 6

Create a calmer, more mindful leadership presence with tiny changes to your daily routine that build into mindful habits over time. Investing even just one minute of your day in meditation can help you build awareness and connection while also giving yourself much-deserved respite -- check out this guide from Kaiser Permanente's Center for Healthy Living that lays out a simple, one-minute meditation for a brief moment of recuperation.

FEB. 27

“Leadership is not just some empty formulas but establishing deep connections at soul levels through service, integrity, passion, perseverance and equanimity.” ― Amit Ray


Click here for a 12-min body map meditation from Michelle Maldonado, which leaders can use at the start or end of their days, or after periods of overwhelm. Taking the time to ground yourself can, in turn, allow you the emotional space to serve others with compassion and care.

FEB. 6

“Leadership is about making others better as a result of your PRESENCE and making sure that IMPACT lasts in your absence.” - Sheryl Sandberg


Click here for a 2-minute Loving-Kindness meditation by Sylvia Boorstein.  At Jill Dunchick Consulting, we use this meditation at the start of each training and when we are supporting our leaders in crucial conversations. We suggest using this video at the start of each day and before you begin a difficult meeting/conversation. The Loving-Kindness meditation is said to support our ability to hold compassion for all who cross our path.

JAN. 30

Click here for a 5-minute walking meditation with Jack Kornfield. At Jill Dunchick Consulting, we use this meditation with leaders who want to increase their dispositional mindfulness, but struggle with traditional meditation. We suggest using this video at least three times each week.  


According to Healthline, the benefits of walking meditation include:

✨ Boosts blood flow + blood sugar levels

✨ Improves digestion

✨ Reduces anxiety

✨ Alleviates depression

✨ Inspires creativity

JAN. 23

Click here to follow the 10-minute Full Body Scan, originally released by Mindful.org in collaboration with Harvard Pilgrim Health, to calm your nervous system, bring awares to your body, where you hold tension, and use breath to remove blocks/tensions from your physical being.  


At Jill Dunchick Consulting we ask our leaders to do this full body scan at least one time each week ideally at the beginning or ending of each week to support calm focus and full embodiment in their day to day lives. 

JAN. 9

Click here to follow the three-minute BOX BREATHING EXERCISE (aka SQUARE BREATHING) posted by the office of Student Affairs at the University of Alabama at Birmingham in 2021.  


According to the Mayo Clinic, there is a sufficient amount of evidence to suggest that intentional deep breathing can actually calm and regulate the autonomic nervous system, a system which regulates involuntary body functions.  Box breathing has numerous positive effects on our physical system, including:

✨ Lowers stress levels

✨ Stimulates brain growth

✨ Reduces anxiety

✨ Lowers blood pressure

✨ Cleanses the lungs

✨ Improves sleep


At Jill Dunchick Consulting, we ask our leaders to practice Box Breathing at least three times each week, and, move to once a day during particularly stressful weeks.