REFLECTION ACTIVITIES

From meditation to mindfulness to motivation, these activities will better connect with your inner life by refreshing your mind and spirit.

Wednesday, November 13

4:05 pm – 4:25 pm

A Wellness Moment

Mind, Body, Soul

Our work as changemakers is important, but nurturing our own well-being is just as, if not more, important. Self-care is the active participation in maintaining good mental, physical, emotional and spiritual health. There is no right or wrong way to engage in it nor does it have to be complicated or involved. You can simply take a moment to recharge and keep moving forward in your day.

This short restorative session will give you space to reconnect and check in with yourself through guided breathing and mindfulness exercises. You will feel refreshed and ready to continue your experience at Upswell Chicago because a healthier, more centered you means a healthier, more vibrant community around you.

Thursday, November 14

10:20 am – 10:40 am

A Wellness Moment

Mind, Body, Soul

Our work as changemakers is important, but nurturing our own well-being is just as, if not more, important. Self-care is the active participation in maintaining good mental, physical, emotional and spiritual health. There is no right or wrong way to engage in it nor does it have to be complicated or involved. You can simply take a moment to recharge and keep moving forward in your day.

This short restorative session will give you space to reconnect and check in with yourself through guided breathing and mindfulness exercises. You will feel refreshed and ready to continue your experience at Upswell Chicago because a healthier, more centered you means a healthier, more vibrant community around you.

Thursday, November 14

2:30 pm – 3:00 pm

Art of Non-Reaction

Mind, Body, Soul

When you are caught in a moment of negative reaction, the power of a deep breath can free you. The breath acts like a wedge placed between you and your hurt, anger or habitual behavior. When you take a conscious breath, it creates a gap for compassion, connection and creativity to move into, liberating you to make an expansive choice.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

4:30 pm – 5:00 pm

Art of Non-Reaction

Mind, Body, Soul

When you are caught in a moment of negative reaction, the power of a deep breath can free you. The breath acts like a wedge placed between you and your hurt, anger or habitual behavior. When you take a conscious breath, it creates a gap for compassion, connection and creativity to move into, liberating you to make an expansive choice.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Friday, November 15

12:00 pm – 12:30 pm

Art of Non-Reaction

Mind, Body, Soul

When you are caught in a moment of negative reaction, the power of a deep breath can free you. The breath acts like a wedge placed between you and your hurt, anger or habitual behavior. When you take a conscious breath, it creates a gap for compassion, connection and creativity to move into, liberating you to make an expansive choice.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

10:50 am – 11:10 am

Art of Non-Reaction: Choosing a Conscious Response

Mind, Body, Soul

When you’re having a challenging interaction with someone, is your tendency to gear up and fight? Or do you withdraw in wounded silence? Both of these responses are based on your reaction, rather than on your consciousness. What if you could make a mindful choice in a stressful situation? Learn the art of non-reaction and how to develop a creative response. Session will include a talk and Q+A session.

Presented by Kashi Atlanta

Wednesday, November 13

4:45 pm – 5:30 pm

Collaborating Over Competing for Positive Community Impact

Community Engagement

Competition cannot be a priority when impact is your focus. You must make the intentional choice to  collaborate to positively impact in your community. Participate in small group activities to identify the synergies between your work, skills, and passions. Walk through ways to work together, and explore five principles to generate new ideas and encourage collaboration over competition, including Redefining “Leveraged Resources,” Community Asset Exploration, Person-First Strategic Planning, Skill Sharing Exercises, and Empowerment Narratives.

Presented by Warnock Foundation

Wednesday, November 13

3:00 pm – 3:30 pm

Consume or Be Consumed

Mind, Body, Soul

Either you consume the world, or the world will consume you. This is a wild, powerful teaching in applied mindful awareness, where you must fully digest a situation or it remains stuck in your consciousness, blocking the flow of creativity. Learn to use it all as fuel for the fire of your own transformation.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Thursday, November 14

11:30 am – 12:00 pm

Consume or Be Consumed

Mind, Body, Soul

Either you consume the world, or the world will consume you. This is a wild, powerful teaching in applied mindful awareness, where you must fully digest a situation or it remains stuck in your consciousness, blocking the flow of creativity. Learn to use it all as fuel for the fire of your own transformation.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Friday, November 15

9:00 am – 9:30 am

Consume or Be Consumed

Mind, Body, Soul

Either you consume the world, or the world will consume you. This is a wild, powerful teaching in applied mindful awareness, where you must fully digest a situation or it remains stuck in your consciousness, blocking the flow of creativity. Learn to use it all as fuel for the fire of your own transformation.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

2:30 pm – 3:00 pm

Deep Quietude

Mind, Body, Soul

Turning your focus inward through deep relaxation of the body and quieting of the mind.

Presented by Kashi Atlanta

Thursday, November 14

8:00 am – 8:30 am

Deep Quietude

Mind, Body, Soul

Turning your focus inward through deep relaxation of the body and quieting of the mind.

Presented by Kashi Atlanta

Friday, November 15

8:00 am – 8:30 am

Deep Quietude

Mind, Body, Soul

Turning your focus inward through deep relaxation of the body and quieting of the mind.

Presented by Kashi Atlanta

Thursday, November 14

12:30 pm – 1:00 pm

Drink as You Pour

Mind, Body, Soul

There is a lot of buzz about work-life balance, boundaries and learning to say no. People are expected to pour everything they’ve got into their work, leaving little for their deeper fulfillment. The concept of “drink as you pour” teaches you to use your work as part of the practice, not as separate from it. In this you open to the flow of sacred consciousness pouring through you, saturating you as well as all those you touch.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Friday, November 15

12:00 pm – 12:30 pm

Drink as You Pour

Mind, Body, Soul

There is a lot of buzz about work-life balance, boundaries and learning to say no. People are expected to pour everything they’ve got into their work, leaving little for their deeper fulfillment. The concept of “drink as you pour” teaches you to use your work as part of the practice, not as separate from it. In this you open to the flow of sacred consciousness pouring through you, saturating you as well as all those you touch.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

5:30 pm – 6:00 pm

Drink as You Pour

Mind, Body, Soul

There is a lot of buzz about work-life balance, boundaries and learning to say no. People are expected to pour everything they’ve got into their work, leaving little for their deeper fulfillment. The concept of “drink as you pour” teaches you to use your work as part of the practice, not as separate from it. In this you open to the flow of sacred consciousness pouring through you, saturating you as well as all those you touch.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

5:00 pm – 5:30 pm

Guided Meditation

Mind, Body, Soul

Guided meditations each day to bring participants into spaces of calmness, openness, connection and inspiration

  • Guided Meditation to Create Calm and Open Space (Wednesday)
  • Guided Meditation to Open and Connect to Your Inner Heart (Thursday)
  • Mindful Breath Practices to Open and Inspire You (Friday)

Presented by Kashi Atlanta

Thursday, November 14

12:30 pm – 1:00 pm

Guided Meditation

Mind, Body, Soul

Guided meditations each day to bring participants into spaces of calmness, openness, connection and inspiration.

Guided Meditation to Open and Connect to Your Inner Heart

Presented by Kashi Atlanta

Friday, November 15

9:00 am – 9:30 am

Guided Meditation

Mind, Body, Soul

Guided meditations each day to bring participants into spaces of calmness, openness, connection and inspiration.

Mindful Breath Practices to Open and Inspire You

Presented by Kashi Atlanta

Wednesday, November 13

4:00 pm – 4:30 pm

Happy on the Way to Happiness

Mind, Body, Soul

What is the difference between contentment and complacency? How do you maintain equanimity without settling? We must learn to love ourselves exactly as we are, with our flaws and imperfections, but we must do this while remaining committed to our own growth, expansion and evolution. Learn to be happy while you grow, cultivating joy in the process of both being and becoming.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Thursday, November 14

5:30 pm – 6:00 pm

Happy on the Way to Happiness

Mind, Body, Soul

What is the difference between contentment and complacency? How do you maintain equanimity without settling? We must learn to love ourselves exactly as we are, with our flaws and imperfections, but we must do this while remaining committed to our own growth, expansion and evolution. Learn to be happy while you grow, cultivating joy in the process of both being and becoming.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

4:00 pm – 4:30 pm

Healing from Policy Violence

Mind, Body, Soul

Meditation and exercise help us heal. They also can help us explore the tipping points of our advocacy and career work to change systems. “Do gooders” often carry traumas from code switching, pushback, and oppressive structures. But we seldom get space to lay those bare without judgment, and build a grander vision that heals our minds and refuels us to work on a higher plane – where the limits of our social justice aspirations are vanquished!

Presented by Blue Sky Strategies & Company

Wednesday, November 13

3:00 pm – 3:45 pm

Learn Brain Science for Burnout Prevention

Mind, Body, Soul

Our brains are more overloaded than ever, and making societal change is harder than ever, too. Restorative breaks and stress management are crucial for preventing burnout in (what’s called) a VUCA environment. This talk is a new take on brain breaks and nervous system management for the Independent Sector community. Each participant will learn neuroscience, design their own brain-resiliency break, and practice nervous system management.

Presented by Nonprofit Wellness

Wednesday, November 13

2:30 pm – 3:00 pm

Live as the Eye of the Storm

Mind, Body, Soul

Storms happen every day: stress storms, emotional storms, family storms, unworthiness storms. How do you cultivate ability in this? How do you stand in wisdom and integrity? To live as the eye of the storm is to connect with the depth of who you are. Learn to embody an unshakeable sense of being, no matter the situation.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Thursday, November 14

2:00 pm – 2:30 pm

Live as the Eye of the Storm

Mind, Body, Soul

Storms happen every day: stress storms, emotional storms, family storms, unworthiness storms. How do you cultivate ability in this? How do you stand in wisdom and integrity? To live as the eye of the storm is to connect with the depth of who you are. Learn to embody an unshakeable sense of being, no matter the situation.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Thursday, November 14

1:00 pm – 1:30 pm

Mindful Breath Practices

Mind, Body, Soul

Pranayama or Yogic Breath Sessions each day, beginning on Wednesday with basic breath principles and practices, moving on Thursday to breath practices concerned with consuming and digesting the intensity of the world, and closing Friday with breaths focused on creating calm and open space within.

Presented by Kashi Atlanta

Wednesday, November 13

2:30 pm – 3:00 pm

Mindful Breath Practices

Mind, Body, Soul

Pranayama or Yogic Breath Sessions each day, beginning on Wednesday with basic breath principles and practices, moving on Thursday to breath practices concerned with consuming and digesting the intensity of the world, and closing Friday with breaths focused on creating calm and open space within.

Presented by Kashi Atlanta

Friday, November 15

9:00 am – 9:30 am

Mindful Breath Practices to Calm You

Mind, Body, Soul

Pranayama or Yogic Breath Sessions each day, beginning on Wednesday with basic breath principles and practices, moving on Thursday to breath practices concerned with consuming and digesting the intensity of the world, and closing Friday with breaths focused on creating calm and open space within.

Presented by Kashi Atlanta

Thursday, November 14

3:30 pm – 4:00 pm

Mindful Breath Practices to Create Calm + Open Space

Mind, Body, Soul

Pranayama or Yogic Breath Sessions each day, beginning on Wednesday with basic breath principles and practices, moving on Thursday to breath practices concerned with consuming and digesting the intensity of the world, and closing Friday with breaths focused on creating calm and open space within.

Presented by Kashi Atlanta

Thursday, November 14

9:30 am – 10:30 am

Nurture Your Soul and Organization through Servant Leadership

Mind, Body, Soul

Too busy for 30 minutes of yoga or 10 minutes of daily meditation — so important for reflection and self-awareness? Accept this 60-minute gift of reflection to consider why and how you lead, and who you choose to be as a leader. While Servant Leadership isn’t new, our rapidly changing and contentious world needs servant leaders more than ever. Explore exercises to rethink and clarify how you can take your leadership to a higher level.

Presented by The Association of Junior Leagues International

Thursday, November 14

4:15 pm – 5:15 pm

Our Yogi Movement

Mind, Body, Soul

Colonization was and continues to be a plague on the various Black and indigenous cultures globally. In order to access the grace and power that is each of our birthrights, it is absolutely necessary that we do whatever we can to decolonize our spirits.  As a performance artist and yogi whose primary tool has always been the body, Our Yogi (Chicago Dancemakers Forum awardee) leads a movement and yoga session with exploration breathing with the body, relaxing the mind, and accessing the depth of our innate and powerful wills.

Presented by Chicago Dancemakers Forum

Wednesday, November 13

5:00 pm – 5:30 pm

Pain Free Body

Mind, Body, Soul

One-on-one and group classes on how to create optimal posture, health and wellbeing thorugh the practices of yoga and the Egoscue Method (full body therapy and postural alignment). Participants will learn simple poses and exercises to do in their offices, and even at that desk, to relieve and prevent knee, hip, back, shoulder and neck pain, as well as TMJ and migraines.

Use the Upswell app to set up a free individual sessions. They will all be 10-15-minute sessions. Walk-ins will have to wait or come back if someone has booked the time. Sessions include a brief postural assessment and a prescription of one or two poses.

Presented by Kashi Atlanta

Thursday, November 14

8:00 am – 8:30 am

Pain Free Body

Mind, Body, Soul

One-on-one and group classes on how to create optimal posture, health and well being through the practices of yoga and the Egoscue Method (full body therapy and postural alignment). Participants will learn simple poses and exercises to do in their offices, and even at that desk, to relieve and prevent knee, hip, back, shoulder and neck pain, as well as TMJ and migraines.

Presented by Kashi Atlanta

Thursday, November 14

3:00 pm – 3:30 pm

Pain Free Body

Mind, Body, Soul

One-on-one and group classes on how to create optimal posture, health and wellbeing through the practices of yoga and the Egoscue Method (full body therapy and postural alignment). Participants will learn simple poses and exercises to do in their offices, and even at that desk, to relieve and prevent knee, hip, back, shoulder and neck pain, as well as TMJ and migraines.

Presented by Kashi Atlanta

Friday, November 15

8:00 am – 8:30 am

Pain Free Body

Mind, Body, Soul

One-on-one and group classes on how to create optimal posture, health and wellbeing through the practices of yoga and the Egoscue Method (full body therapy and postural alignment). Participants will learn simple poses and exercises to do in their offices, and even at that desk, to relieve and prevent knee, hip, back, shoulder and neck pain, as well as TMJ and migraines.

Presented by Kashi Atlanta

Thursday, November 14

3:30 pm – 5:00 pm

Pain Free Individual in Ten Minutes

Mind, Body, Soul

One-on-one and group classes on how to create optimal posture, health and well being through the practices of yoga and the Egoscue Method (full body therapy and postural alignment). Participants will learn simple poses and exercises to do in their offices, and even at that desk, to relieve and prevent knee, hip, back, shoulder and neck pain, as well as TMJ and migraines.

Presented by Kashi Atlanta

Friday, November 15

9:00 am – 10:00 am

Pain Free Individual in Ten Minutes

Mind, Body, Soul

One-on-one and group classes on how to create optimal posture, health and well being through the practices of yoga and the Egoscue Method (full body therapy and postural alignment). Participants will learn simple poses and exercises to do in their offices, and even at that desk, to relieve and prevent knee, hip, back, shoulder and neck pain, as well as TMJ and migraines.

Presented by Kashi Atlanta

Thursday, November 14

2:30 pm – 3:30 pm

Philanthropy and the Public Good: Can Spiritual Values Move the Needle?

Mind, Body, Soul

On its face a noble mission, philanthropy is under scrutiny as diverse voices ask whether it serves the public good, who gets to define and shape that good, and whether private generosity is the substitute for public justice. These concerns call for deeper reflection and searching conversation by those doing “good” work. Can our moral and spiritual values help us think them through, and what is the impact on our own giving and receiving?

Presented by Lake Institute on Faith & Giving / Indiana University Lilly Family School of Philanthropy

Thursday, November 14

11:30 am – 12:00 pm

PomSquad Pick-me-up

Chicago, Mind, Body, Soul

Need an afternoon pick me up? Join Mattrick Swayze  (Chicago Dancemakers Forum awardee) as he lifts your spirits and raises your heart rate with PomSquad Fitness.  A dynamic danced based workout PomSquad Fitness uses today’s hits and yesterday’s favorite music to kick, jump, and bend and snap your way to a happier mind and healthier body. Ready? OK!

Presented by Chicago Dancemakers Forum

Thursday, November 14

4:15 pm – 5:15 pm

Reflection on Faith in Diversity, Equity, and Inclusion

Diversity, Inclusion, Racial Equity

For many of us in social movement spaces, achieving true equity in society is our north star. There is a renewed effort around expanding DEI work and although we have a long way to go on living up to that ideal on both race and gender discrimination, at least most of us know what those terms mean. But what about religion? Take this opportunity to consider deeply how faith and religion intersect with DEI. We’ll consider what happens when Muslims aren’t allowed time to pray or Sikhs and Jews are asked to take off their turbans and kippot. We’ll also reflect on the basic fundamentals of religious literacy as a first step towards including faith in the DEI conversation.

Presented by Aspen Institute Inclusive America Project

Wednesday, November 13

7:00 am – 7:30 am

Sunrise Breath + Meditation Practice

Mind, Body, Soul

Start your day by connecting to your sacred source of your tradition. A deep contemplative practice to quiet your mind. This will be a guided meditation, including short, simple breathwork and tools to hold your mind steady in the moment.

Presented by Kashi Atlanta

Thursday, November 14

7:00 am – 7:30 am

Sunrise Breath + Meditation Practice

Mind, Body, Soul

Start your day by connecting to your sacred source of your tradition. A deep contemplative practice to quiet your mind. This will be a guided meditation, including short, simple breathwork and tools to hold your mind steady in the moment.

Presented by Kashi Atlanta

Friday, November 15

7:00 am – 7:30 am

Sunrise Breath + Meditation Practice

Mind, Body, Soul

Start your day by connecting to your sacred source of your tradition. A deep contemplative practice to quiet your mind. This will be a guided meditation, including short, simple breathwork and tools to hold your mind steady in the moment.

Presented by Kashi Atlanta

Wednesday, November 13

6:30 am – 7:30 am

The Sacred Flow of Yoga

Mind, Body, Soul

A flowing series of postures to unwind your body, connect to your inner heart and greet the day. This meditation in motion is infused with spiritual depth and includes breathwork, and simple, deep mediation.

Presented by Kashi Atlanta

Thursday, November 14

6:30 am – 7:30 am

The Sacred Flow of Yoga

Mind, Body, Soul

A flowing series of postures to unwind your body, connect to your inner heart and greet the day. This meditation in motion is infused with spiritual depth and includes breathwork, and simple, deep mediation.

Presented by Kashi Atlanta

Friday, November 15

6:30 am – 7:30 am

The Sacred Flow of Yoga

Mind, Body, Soul

A flowing series of postures to unwind your body, connect to your inner heart and greet the day. This meditation in motion is infused with spiritual depth and includes breathwork, and simple, deep mediation.

Presented by Kashi Atlanta

Thursday, November 14

3:30 pm – 4:00 pm

The Thread that Ties Your Work

Mind, Body, Soul

In the whirlwind of daily life, high goals, and commitments, it’s easy to lose our grip on the central reasons for our work. Using poetry and movement, this session will help you find that central thread, connect to it, and leave with a firmer grip on it to sustain your leadership in months to come.

Presented by Macalester College

Friday, November 15

11:30 am – 12:00 pm

Turn the Arrow of Discernment Toward Your Own Heart

Mind, Body, Soul

In conflict, we often blame others and become embattled. The key to power and freedom arises when you take open responsibility for what is happening. By turning the arrow of discernment toward yourself, you step back into your power as an individual and learn to approach challenges with wonder and collaboration, instead of shame or blame.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Wednesday, November 13

3:30 pm – 4:00 pm

Turn the Arrow of Discernment Toward Your Own Heart

Mind, Body, Soul

In conflict, we often blame others and become embattled. The key to power and freedom arises when you take open responsibility for what is happening. By turning the arrow of discernment toward yourself, you step back into your power as an individual and learn to approach challenges with wonder and collaboration, instead of shame or blame.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta

Thursday, November 14

9:00 am – 9:30 am

Turn the Arrow of Discernment Toward Your Own Heart

Mind, Body, Soul

In conflict, we often blame others and become embattled. The key to power and freedom arises when you take open responsibility for what is happening. By turning the arrow of discernment toward yourself, you step back into your power as an individual and learn to approach challenges with wonder and collaboration, instead of shame or blame.

Each 20-minute Changemakers’ Toolkit session introduces a key yogic tool to transform changemakers’ work and personal lives.

Presented by Kashi Atlanta