Black and white illustration of a person running, with a cityscape background and a clock showing 3:00.

Mindful Tools for
Navigating Change

May 2025

Ocean wave crashing, forming a curl with white foam at the top.

“You can’t stop the waves but you can learn to surf.”

— Jon Kabat-Zinn

Mindfulness at the Shipyard Collective

Don’t forget – your journey toward mindfulness doesn’t have to stop here. Every crew member (plus up to five dependents) receives a complimentary subscription to the Calm app, courtesy of The Shipyard Collective.

Looking for a reset between meetings? Join us for Mindful Mondays – 15-minute guided meditation sessions held every other week to help you feel centered and calm.

Ready to sign up or request access to Calm? Just send a quick email to cwashington@theshipyard.com.

Workshop Recording & Slide Deck

Workshop Recording

Slide Deck

Article: Understanding the Stress Response

Understanding the Stress Response, Harvard

Guided Exercises

Book Recommendations

Guided Meditation: Soles of the Feet, Dr. Kristen Neff

Guided Practice: The Basic Exercise by Stanley Rosenberg

Guided Breath Practice: Physiological Sigh

Insight Timer app icon with a golden singing bowl on a dark background

The Feelings Wheel

A circular chart depicting various emotions categorized by their intensity and type, with segments labeled by feelings such as happy, sad, angry, fearful, surprised, and bad, further divided into specific emotional states.
Book cover for 'Wherever You Go, There You Are' by Jon Kabat-Zinn, featuring a green text box on a sandy background with wavy patterns. It's a guide on mindfulness meditation in everyday life.
Book cover titled 'Accessing the Healing Power of the Vagus Nerve' by Stanley Rosenberg, featuring a line drawing of a human head and neck with a focus on the vagus nerve, and text indicating it includes self-help exercises for anxiety, depression, trauma, and autism.
Book cover of 'Altered Traits' by Daniel Goleman and Richard J. Davidson, featuring a soundwave graphic and subtitle about meditation.

Video: The Autonomic Nervous System