The Mindful Project + TidalShift announce partnership



I’m delighted to announcing my recent partnership with Toronto + Vancouver based TidalShift – an international and award-winning learning and development organization.

“TidalShift Partners with The Mindful Project to Help Leaders & Businesses Build Resiliency, Effectiveness, and Creativity Mindfulness in the Workplace”

As part of TidalShift’s ongoing commitment to top quality learning and development, we are excited to announce our new partnership with The Mindful Project. Through this partnership, TidalShift will now be offering its clients access to the highest standard of secular Mindfulness training aimed at educating Senior Leaders and Managers in improving decision-making, enhancing clarity, and expanding creativity.

Mindfulness provides a pathway and a set of tools and practices to better understand what is happening in our minds in order to more effectively respond to our circumstances with improved choices and increased clarity.

In practice, mindfulness supports resiliency — the ability to return to peak performance again and again, and is now scientifically validated as a form of ‘brain fitness’. For senior leaders and executives, Mindfulness has been described as a pathway to increased resiliency, enhanced sense of balance, sharpened insight, and an increase in one’s ability to inspire others.

This new curriculum, unique to Canada, is grounded in the accredited and tested Mindful Awareness Program (MAPS), designed by the UCLA Mindful Awareness Research Centre (MARC) as part of the Semel Neuroscience Institute.

Through a variety of workshop formats, participants will learn a set of tools and approaches they can begin to apply in their day to day life both in the workplace and at home that will lower stress, enhance clarity and improve decision making

About Beth Wallace

Beth is the first Canadian certified by the Mindfulness Awareness Research Centre (MARC) at UCLA, and will be offering TidalShift clients content and training that builds on evidence-based scientific mindfulness research. With over 25 years of experience, primarily in the education and software sectors, Beth has been working with start-up and growing organizations in all major regions in Canada and across the US, helping them troubleshoot their barriers to growth.

Through The Mindful Project, Beth assists others to uncover their natural ability for greater clarity, resiliency, and presence in meeting the challenges of leadership.

Beth offers mindfulness based programs that emphasize resiliency and growth. The format ranges from presentations and keynotes, to seminars, workshop training, and individual coaching format. Beth also engages in project based in-house consulting.

Beth is a board and faculty member of the Atlantic Contemplative Center and regularly publishes articles on mindfulness.

Mindfulness Training + You: FAQs

orange gerber daisy in hand

Q: I’m worried I’ll lose my edge if I become more ‘mindful’. Will this happen? 

Many people tell me that an undercurrent of anxiety and need to fix or change situations often ‘helps’ their career.  This approach becomes a problem when it begins to wear on our bodies and minds. Many people report that in fact mindfulness sharpens their edge – in a way that is more sustainable – and that they begin to live with more ease and even perhaps more contentment.

Q: Meditation feels very ‘woo-woo’ to me – is mindfulness only suited to spiritual people?

Many of the practices associated with mindfulness have roots in Eastern tradition – and, there is a growing field of neuroscience research that highlights the benefit of ‘brain fitness’. Mindfulness is now widely integrated into healthcare settings, professional sports, education, the workplace, and many other areas of society. Check out this article on my website for more on this topic.

Q: This all feels a bit touchy-feely to me – do I have to share personal information at a mindfulness workshop?

Nope. Not at all. Exploring mindfulness is a uniquely personal journey. Learning and ‘practicing’ in a group has benefits much like a gym membership – but your privacy is always supported.

Q: I’m too busy to sit and meditate – how can I make time in my day?

Mindfulness is both a practice – that we explore through meditation – and also a ‘work in progress’ sense of being we bring to our day-day life in practical ways. Many people integrate mindfulness meditation into their early morning routine. I’ll help you explore the practical side of integrating mindfulness into your life to help you find a path that works for you.

Q: Do I have to buy a meditation cushion, wear flowing robes or light incense?

only if you want to. 😎

Mindfulness + Resiliency in a Healthcare Setting


In the fall of 2016 I was invited by   the Amherst Nova Scotia Mental Health & Addictions Services treatment centre to deliver a 6 week program based on the UCLA Mindful Awareness Practices program. Participants included mental health professionals from many disciplines – family physicians, counsellors, & psychiatrists.



In June 2017, the Royal College of Physicians & Surgeons featured an article in their monthly newsletter discussing the program.  I’m happy to be sharing the article – it includes insights from participants, and an outline of the research study.

Check it out:



orange gerber daisy in hand

Mindfulness – the Power of Attention

chilis crazy bright


The word ‘mindfulness’ itself is fairly bland – and so widely used in media and popular culture that it can be difficult to grasp exactly what is meant by it. Mindfulness is both a formal practice (mindfulness meditation) and an informal practice – (a way of communicating, eating, parenting, etc.)

A common definition is: ’Paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is’.

Or, put another way: ‘Mindfulness helps us to better understand what is happening in our minds so we can respond to our circumstances with better choices, and more clarity….’

I think this excerpt from the Mindful Awareness Research Centre (UCLA) website is helpful: ‘Mindfulness is an excellent antidote to the stresses of modern times. It invites us to stop, breathe, observe, and connect with one’s inner experience. There are many ways to bring mindfulness into one’s life, such as meditation, yoga, art, or time in nature. Mindfulness can be trained systematically, and can be implemented in daily life, by people of any age, profession or background.

In the last ten years, significant research has shown mindfulness to address health issues such as blood pressure and boost the immune system; increase attention and focus, including aid for those suffering from ADHD; help with difficult mental states such as anxiety and depression, fostering well-being and less emotional reactivity; and thicken the brain in areas in charge of decision making, emotional flexibility, and empathy.’

Workplace & Stress

It’s been said ‘the mind can lie, the body cannot’. Stress lodges in our body, and often leads to illness and further stress. Occupations that are pressure filled often lead to feelings of being overwhelmed, panicked and fatigued. Mindfulness offers a path for minimizing the damaging affect of stress. By enhancing resiliency, mindfulness practice supports our ability to return to peak performance again and again.

(If you’re curious about the science, clink on this link for a terrific NY Times article: ‘How Meditation Changes the Brain and Body’ outlining the findings of some recent work of Dr. J David Creswell, Director of the Health and Human Performance Centre at Carnegie Mellon University)

Mindfulness practice has been described as a ‘fitness membership for our brain’. We’ve been wired to slip into ‘fright or flight’ mode when we are triggered by a difficult situation. Sometimes this response is helpful, but often it leads to an overreaction.

Many of us enjoy hobbies and interests as an escape on the weekend or end of day. We enjoy these activities because they give our minds a ‘rest’ and we find them pleasurable. Similarly, mindfulness can offer our minds a rest – even in stressful situations.

Where do we go from here?

Mindfulness is often called a ‘practice’. For the vast majority of us, with practice, we can learn to uncover our inherent ability to be present; not ruminating about the past or projecting into the future.

The good and practical news is that Mindfulness can help us ‘down regulate’ our stress response. Science has proven that even small doses of mindfulness practice can actually rewire how our brains respond. In fact, for example, research shows that the part of our brain that regulates our reaction to stress (the amygdala) actually changes in shape and size as a result of a commitment to mindfulness meditation practice.

Curious? Try these 3 Mindful Strategies at Work today:

1. Deep Breaths. Explore the value of belly breathing! This practice can have a direct calming affect when in the throes of a tricky situation or emotion. Most of us practice shallow rapid breathing much of the time. We breathe from our upper chest – especially true when we are feeling anxious or rushed. The trouble is, shallow and rapid breathing mimics the reaction we feel when in a ‘fright or flight’ situation. Breathing from our diaphragm can have an almost immediate positive impact on feelings of stress. Interestingly, we were all expert belly breathers as newborns! Babies breathe from the belly from birth. It’s only as we aged that we reverted to shallow breathing. Breathing from our bellies more efficiently transfers oxygen throughout our body. Try it out!

2. Knowing a Feeling Will Pass. We all experience the rush and flood of ‘hot’ emotions from time to time. For a few days take an inventory of different emotions as they arise. Within the span of a few days many of us ride a wide pendulum swing of emotion. Feelings may range from boredom, longing, fear, contentment, anxiousness, worry, guilt, sadness, joy, fatigue. And on and on. Some feelings linger longer than others. But unless the result of an acute trauma, most feelings eventually pass.

3. Notice your body. This may seems like a silly suggestion. Of course we notice our body – we carry it around all day! However for many of us our body is experienced as separate from our thoughts, emotions, and feelings. Over time I have come to appreciate that there is no break in the connection between body and mind. Try this out by scanning for tightness for a few moments in the morning. As the day goes on, check in again – watch how emotion and thoughts can impact the ebb and flow of our energy and bodily sensations.

About Beth

Beth Wallace is based in Halifax, Nova Scotia and has 25+ years of operations and senior management and executive background, primarily in the education and software sectors. She has done significant work in all major regions in Canada, and across the US. Since the early 90’s Beth has been working with start up and growing organizations helping them troubleshoot barriers to growth.

Much of Beth’s background is in the software and education sector with significant time leading growth and expansion during the dot-com era. During that period, Beth was named in Chatelaine magazine’s “Who’s Who of Canadian Women”.

Through The Mindful Project, Beth assists others to uncover their natural ability for greater clarity, resiliency, and presence in meeting the challenges of leadership.

Combining her corporate management background with her interest in the benefit and practice of mindfulness, Beth views mindfulness as a gateway to greater presence, intention, action, and ultimately, greater compassion for self and other.

Beth offers mindfulness based programs that emphasize resiliency and growth. The format ranges from presentations and keynotes, to seminars, workshop training, and individual coaching format. Beth also engages in project based in-house consulting.

Beth has a Certificate in Mindful Facilitation through the Mindful Awareness Research Center (MARC) at UCLA Semel Neuroscience Institute in California. Prior to that, Beth was Associate Publisher of Mindful magazine, where she was instrumental in its launch, collaborating with leading researchers and mindfulness teachers across North America.

Beth has a BBA from Mount Saint Vincent University, and has studied at the graduate level in Adult Education at Dalhousie University. Beth is faculty member of the Atlantic Contemplative Center and regularly publishes articles on mindfulness online.

Not Sure About Mindfulness?


I am asked all the time why I became so interested in the benefits of mindfulness. I think the bottom line for me was seeing and feeling the impact it had at home and work – but it really is the kind of thing you have to try-on-for-size to see if it fits.

Read these 5 Tips to Getting Started with Mindfulness and see if it might be right for you!

#1 There is no special clothing, age, equipment, or view of the world needed to begin to explore mindfulness.

You do not have to be a ‘special’ type of person to practice mindfulness. You don’t need a particular belief system, background or personality. Generally speaking, we are all born with the inherent ability to sit with who we are, and observe the thoughts and emotions that flow through our brain and into our bodies. There are no special tools, and no special environment is needed. Sitting with our thoughts and getting to know our brains, thoughts, and emotions without resisting or feeling the need to ‘do something’ is a radical act. It is contrary to everything many of us have been taught – and can have a major positive impact on how we show up in the world.

#2 There is no score sheet. While there are individuals who may impress us when they refer to their ‘years of practice’, as soon as you sit for your first 5 minutes of practice, you’ve begun to work with benefits of mindfulness.

Integrating even a small amount into your day such as 5 or 10 minutes of sitting practice can have a tangible impact on your quality of life after only a few weeks. While mindfulness practices may not be for everyone – for whatever reason – even a little amount is a good thing.

#3 Trusting in your ability to sit and observe your thoughts can be tough. It can be frightening and novel to watch what goes on inside our head. Everyone has a degree of ‘monkey mind’!

When we first begin to sit and notice our thoughts, many of us assume that no one else has a mind as busy as ours – filled with fantasies, worries, obsessions, hang ups, insecurities, oddities, fixations. The happy news is that it’s pretty common.

#4 Lowering stress is only one part of this! Appreciating the joy and contentment that can be found in the moment is a tremendous gift of mindfulness.

Most of us spend the majority of our time thinking about something that’s gone wrong and wishing it was different – or thinking about something in the future and hoping for a particular outcome. This planning, organizing, sorting, wishing, hoping, and making lists can provide short term distraction and feel comfortable and familiar – but it often limits our ability to be present to what is actually unfolding in the moment.

#5 We have the ability to re-wire our brain and the scientific proof of this is growing.

We are wired to run. Fright and flight reaction is in us from an evolutionary standpoint, but is often of little benefit to us now. Unfortunately, we are feeding this frenzy with constant stress triggers, multitasking, work demands, family, technology, etc.

The good news is that mindfulness offers tools to ride the waves of life with greater clarity and presence. Try it on for size!

Introducing: The Mindful Card Collection


The Mindful Collectionheart inspired note cards supporting our collective effort to reach out to each other with compassion, encouragement, and love. 

This collection of 3 original watercolour blank cards includes matching colour envelopes and is available for $16.95 shipping & taxes incl. ❤️

A few months back I had the pleasure of meeting an inspiring tribe of women through a Volta tech incubator event.  To say I was impressed by these women’s hustle and creativity is an understatement. True to her ‘career title’ my new friend, Allyson England – Connector and Big Thinker – hooked me up with Paper Heart’s brainchild and founder Stefanie MacDonald. Technically her side hustle, Paper Hearts is slaying the paper card industry with authentic, diverse, heart-inspired original creations.

I just knew she was the one to collaborate with me to create  tangible, creative offshoot of The Mindful Project.

I was inspired to create this cards to support our collective effort to reach out and continue to build community with one another with compassion, encouragement, and love.

These original watercolours were handprinted by Inc. magazine writer Robin Camarote  and are printed on  FSC, SFI & Rainforest Alliance certified paper, which means they’re made using forestry practices that are response, fair and environmentally sustainable.

Sorry, these cards are only sold as a collection of 3

Thank you UCLA!




Snail mail takes its’ time from Los Angeles to Hfx. It’s been 6 months since completing this program at UCLA – the best parts include the people & experiences I keep meeting along the way, the deep gratitude I have for being able to pull this off….and the wonder of how the layers are unfolding – this learning is never really done.

It is not about what I share and teach – it’s about the richness of individuality everyone keeps bringing to the experience.

Proud to be the *first Canadian graduate* from UCLA’s Mindful Awareness Research Centre!

7 of my Favourite Mindful Reads

These 7 reads are a few of my mindful favorite’s. Check them out, and let me know what you think!

Sharon Salzberg is a best selling author,  meditation teacher and important voice in the mindfulness movement. Real Happiness at Work skillfully addresses the tricky balance many of us feel while walking the realities of  ‘accomplishment, achievement, and peace’. Filled with lots of great ideas on how to weave more happiness into the workplace, it’s a wonderful read.Workman Publishing, 2011.

Sharon Begley is widely respected for her ability to communicate science to the public. Former science columnist for Newsweek, The Daily Beast, and theWall Street Journal, she is currently senior science writer at Stat, the life sciences publication of theBoston Globe.   Train Your Mind Change Your Brain isn’t a light read, but definitely worth digging into. Random House, 2008.

This charming book can be read front to back, or by sampling a few chapters now and then. Filled with wonderful suggestions and practices to help you explore ‘being mindful’, it’s a great reference for home or work. How to Train a Wild Elephant is written by Jan Chozen Bay MD – a physician and Zen teacher, providing a guide for experimenting with mindfulness. Shambhala Publications, 2011.

Screenshot 2016-05-25 21.58.29

Full Catastrophe Living, is written by Jon Kabat-Zinn, Ph.D.  who is widely respected as one of the most important leaders in the mindfulness movement. As the founder of the MBSR  (Mindfulness Based Stress Reduction) program, his work has seeded the ground for the spread of mindful awareness into mainstream institutions such as hospitals, schools, universities, corporations, prisons etc.Random House, 1990.

Written by Sue Smalley, Ph.D. and Diana Winston,Fully Present provides a great balance of explaining the science, while offering advice on how to integrate mindfulness in your day to day life. Sue Smalley’s commitment to mindfulness in both her own life and as a field of research interest lead to the creation of the Mindful Awareness Research Center (MARC) at UCLA.   The center offers free online guided meditation programs, drop in sessions, and more! Perseus, 2010.

I love a cookbook that’s fun to read, and this is one of my favourites. Considered a classic by many, theTassajara Cookbook is written and compiled by Edward Espe Brown, chef at California’s Tassajara Zen Mountain Center. The Center is renowned for its gourmet vegetarian cuisine. Not only a great cookbook, it’s also filled with Espe Brown’s insights into ‘cooking with joyful intention & attention’.  Shambhala Publications, 2011.

And finally, a plug for Mindful. This bi-monthly publication can be found on newsstands or by subscription. It’s also available online, and they offer an informative and helpful weekly newsletter for free. Check it out!

3 Ways Mindfulness can Help Start-Ups

Launching a start-up is a giant balancing act.

Start-ups demand a lot of their leaders: the ability to juggle long hours, payroll pressures, the relentless need for clarity and skill to dazzle the next client or investor – all the while ensuring the product or service gets to market as promised. Not only is the launch team required to manage investor realities, keep an eye on cash flow, and oversee new hires, they are ultimately responsible for getting to market – quickly and efficiently.  Mindfulness offers tools and an approach that can be of great benefit for those at the helm.

While multi-tasking is a source of  pride for most entrepreneurs, research is showing it can lead to mistakes, and impulsive decision making – often at the expense of time and resources.

For leaders under pressure, mindfulness may offer a more direct path to enhanced concentration and resiliency.

Three ways Mindfulness can help Start-ups:

1. Mindfulness training offers specific instructions on how to return to the moment, and not get lost in ‘what if’s and should haves’.   This is crucial when difficult and timely decisions with multiple implications are being made. Regrets about the past, and over-analysis of future outcomes can dull timely execution.

2. Mindfulness offers a way to manage the inevitable ‘erosion of clarity’ that occurs as a by-product of long hours and multiple stressors.   Entrepreneurs and others  involved in high stakes decision making often pride themselves on speed and nimbleness. Mindfulness offers a pathway to resiliency – a way to come back to peak performance again and again, regardless of day in and day out pressures.

3. Mindfulness can be a practice is self-awareness. Nothing can put a spotlight on what is going on around us, and inside of us, like mindfulness. Launching a company is an ‘all-in’ occupation – and yet naturally entrepreneurs also have family, friends, and relationships outside work.  Evidence based mindfulness practices rooted in neuroscience help bring clarity and balance to the stressors of overseeing a startup – good news for everyone involved.

No time to pause? That’s exactly when you should

One of the better known phrases connected with Mindfulness instructs us to ‘Pause and take a Breath‘.

As mindfulness continues to weave its way through mainstream culture, we  are encouraged to Breathe, Pause, and Be in the Moment. It can be a bit comical, right?

So, what’s up with this Pause idea?

1. Coming up with Answer.  The workplace honours speed and efficiency.  Inserting a moment – or longer – to just be with what is can feel like a radical act. When confronted with a difficult event or exchange, we feel it resonate in our bodies.  Pausing creates space to acknowledge our body’s reaction. When we check in with how we are feeling physically (tightening in the shoulders, butterflies in the stomach, racing heart), we lessen the negative affect this reaction is having on our bodies. Science tells us that noticing how we are reacting may in fact lessen the eroding effect of stress on our bodies. Pausing is good for our health.

2. Assumptions and judgements – we all do it!  A stressful situation arises at work, and often in our haste to be speedy and efficient, we may fail to really Observe what’s happening – with the situation, with others, and with ourself. Inserting a Pause allows us to Observe. And by really checking in with what assumptions we may be making, we may lower our reactivity, and ultimately avoid a poor choice or decision. Pausing may help inform better decision making.

3.  Another way forward. When we head off a problem  with a speedy reaction, we may be short circuiting a more fruitful next step or outcome. How many times do we respond with an autopilot ‘fix’?  Pausing may help us tap into a more creative way forward. 

Resist the urge to fill the gap – and see what unfolds!