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Oasis of Radical Wellbeing

Benefits of Calmness: mindfulness and other calming practices for you

Mindfulness, breathing techniques and other practices help us calm our minds. Begin with stopping for a while. The aim is to get in touch with the present moment, our thoughts and our body, and with what is around us. This is in a way complex, and, on the other hand, very easy. This page offers you information and exercises.

Basics: How to cultivate a calm state of mind

    Rusty metal on grey wood

    I: Breathing

    Changing the rhythm of your breath can , slowing your heart rate, , and stimulating the . The vagus nerve runs from the brain stem to the abdomen, and is part of the parasympathetic nervous system, which is responsible for the body’s “rest and digest” activities - in contrast to the sympathetic nervous system.

    Wheelbarrow and the text Comp

    II: Self-compassion

    The concept of self-compassion can help us face our shortcomings constructively and gently, just as we would comfort a friend in a similar situation.

    Fierce self-compassion is a concept developed by American professor Kristin Neff. . Learn more about the concept of fierce self-compassion by reading psychologist  and/or listen to  psychology podcast series, where Aalto University psychologist Paula Sjöblom interviews Merita on the topic.

    Read more in Aaltogether: Keys to Your Wellbeing: Self-Compassion.

    Rusty metal on grey wood, grass can be seen through the hole

    III: Presence and embodiment

    A review of ten quantitative studies documented mindfulness-based intervention outcomes in reducing teachers' levels of stress and burnout, depression and anxiety. The results indicated the potential of mindfulness-based interventions for enhancing teachers' psychological health. Read more: 

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    Mindfulness practices for you to use on your own

    These practices are also available on Spotify and as Apple Podcasts under The Best Thing Today podcast series.

    What is mindfulness? Psychologist Merita Petäjä reveals her views and sets the background for mindfulness practices in the episode of The Best Thing Today podcast series underneath. (Duration 36'48)

    Look for more practices in Finnish here!

    Metta meditation by Merita Petäjä

    According to research, practicing self-compassion increases compassion towards other people as well.  It's easier to be gentle and present for others when you act that way towards yourself. This meditation is a practice that focuses on cultivating kindness and compassion towards not only oneself, but also others and society as a whole.  Exercise by psychologist Merita Petäjä. (9 min 2 s).

    Mindfulness practices without music:

    by psychologist Sanni Saarimäki (8'21)

    by psychologist Sanni Saarimäki (11'38)

     by psychologist Merita Petäjä (4'19)

     by psychologist Merita Petäjä (6'46)

     by psychologist Merita Petäjä (2'38)

    by psychologist Sanni Saarimäki (6'08)

     by psychologist Sanni Saarimäki (4'46)

     by psychologist Sanni Saarimäki (5'29)

    Mindfulness practices with music:

    by psychologist Sanni Saarimäki (8'21)

    by psychologist Sanni Saarimäki (11'38)

     by psychologist Merita Petäjä (4'19)

     by psychologist Merita Petäjä (6'46)

     by psychologist Merita Petäjä (2'38)

    by psychologist Sanni Saarimäki (6'08)

     by psychologist Sanni Saarimäki (4'46)

     by psychologist Sanni Saarimäki (5'29)

    Aalto student student Sonja contemplating in the nature. From Short film Compassion III: Sonja.

    Short films and videos for you to watch and discuss about

    What does the story teach you? Reflect and discuss.

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    The Best Thing Today podcast series

    The Best Thing Today is a podcast series by Aalto study, career and advanced study psychologists.

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