8 Hours of Mindful Resilience Practice in 8 Minutes - Mother Zen & Gillian Reid
Gillian Reid & Mother Zen provides integrative psychotherapy combining mindfulness, holistic nutrition and talk therapy. We help women who have experienced maternal mental health challenges have healthy motherhood journeys so they can deeply connect with their babies and rise to their full mother potential.
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8 Hours of Mindful Resilience Practice in 8 Minutes

8 Hours of Mindful Resilience Practice in 8 Minutes

Got No Time? Here’s How To Practice Building Your Resilience Using Mindfulness


What you will need:

Just yourself and your phone (or watch or something with a reminder). Maybe a piece of paper or just use your phone.

How much time will this take:  8 Minutes (more or less, it’s up to you)



  1. Set a reminder.

Set your phone, watch or whatever you like to give you an alert once an hour. I recommend starting at 9:30am, then 10:30am, 11:30am and so on. I like the 30 minute mark because during my work day, I am usually in the middle of something, rather than just starting something which requires my full attention. That said, choose whatever time of the hour you want.

  1. Stop and notice.

Every time your alarm goes off, STOP. Notice what you are doing. Are you on the subway? In a meeting? Walking somewhere? In the bathroom? Catching a quick shower while your baby naps? You get the idea.

  1. Observe something different.

Once you have noticed what you are doing, look for ONE THING that you did not initially notice. Or, ONE THING that was positive that very moment.

  1. Write it down.

Write down or type in your phone that ONE THING that you noticed or observed that was positive or different from what you first saw when the alarm went off.

  1. Repeat.

Every hour repeat the process.

  1. Reflect.

At the end of the 8 hours, look back at your list.

  1. Highlight.

Add to the Facebook post about this practice your top observation from the day.



You can continue for longer if you wish, or do it another day…the more you practice the more resilient and mindful you will become!

To make the most of the practice, here are some questions for you to contemplate:

  • Would I have observed these other things if I wasn’t doing this practice?
  • Is there any theme between the first things I noticed when my alarm went off versus what I observed when I was specifically looking for something different or positive?
  • What was my experience like? Was it easy or did it take some effort?
  • Do I see any benefit from doing this practice more often?
  • How could I integrate this into my day to day life?
  • What does it mean to me?


Why this is called a Practice:

This is a practice because it may not be fun. When your alarm goes off, you may not want to stop what you are doing. It may be inconvenient. It may be difficult to notice other things than what is right in front of you. It may force you to notice things you prefer not to.

Like anything we practice, the more we do it, the easier it becomes. The better we get at it.


How this helps build Resilience:

The concept of resilience refers to your ability to bounce back to a “healthy’ state when things are hard, stressful, or even traumatic. Your ability to feel aligned with what is going on around you. The feeling of not having to push or fight against something.

Resilience is a skill set really. Something that is cultivated. Practiced. Like we are doing here.

Being resilient can make the difference between something being traumatic and something being difficult. It can mean the difference between being unhappy for a long period of time, to being unhappy for a short period of time. It can mean the difference between searching for something to make you happy, to feeling content right now. It can help you not miss the wonder that is happening right now…even if you aren’t feeling it.

This practice allows us to use mindfulness – being aware of what is happening right now – to see things we may have otherwise missed.

With practice over time, these skills literally change neuropathways in your brain. They get us seeing things differently. They change your default way of thinking, which changes how your body experiences stress, which changes your physical health. If you are feeling tired, you may find you have more energy. If you are feeling pain, you may feel a bit less. If you get sick a lot, you may find a boost in your immunity. If you have trouble losing weight, you may find it starts to happen naturally.

But…you have to notice these things…which starts with practice.


If you are looking for more information on how to use Mindfulness to build your ability to bounce back from the tough stuff, we like this article:

5 Ways to Build Resilience Every Day



With love and resilience,




P.S. Join us in the Facebook Group where we will be sharing our observations from this practice and motivating each other.

P.P.S. Share this practice with others to help them grow their health and resilience too!