greta rossi Archives - The Wellbeing Project

COMMUNITY SPOTLIGHT: RECIPES FOR WELLBEING COMMUNITY SPOTLIGHT: RECIPES FOR WELLBEING

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Location: Geneva, Switzerland

Recipes for Wellbeing was set up as a not-for-profit association with the intention of shifting the culture of changemaking from one that leads to burnout to one that includes a focus on wholebeing.

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Can you share the intention behind creating Recipes for Wellbeing and what communities the Recipes for Wellbeing serve?

Recipes for Wellbeing first emerged in 2016 as a spontaneous collaboration between changemakers interested in exploring practices to cultivate their wellbeing. Two years later, three of these changemakers – Alessia Cervone, Greta Rossi, and Tariq Al-Olaimy – decided to set up a not-for-profit association with the intention of shifting the culture of changemaking from one that leads to burnout to one that includes a focus on wholebeing and enables changemakers and their teams to thrive and to create positive change in the world. The communities we serve are changemaker communities.

Changemakers are those acting for a purpose that serves other people and the planet. They often sacrifice their wellbeing to change the world. Changemakers are driven by an intrinsic motivation to improve the lives of others and to be stewards of our planet. They choose purpose over pay-checks – The Possibilists 2021 Report.

We believe that their changemaking work should no longer come at the expense of their wellbeing. If you wonder whether this is an issue at all, we invite you to check out the results of The Possibilists in-depth study on changemakers, which highlight that “59% of young changemakers have experienced some degree of burnout since they started work on their initiatives” (The Possibilists 2021 Report, P17). What’s more, “66% of young changemakers cannot compensate themselves at all or can only pay themselves a small token amount” (P13), “59% say they are juggling various responsibilities and are stretched too thin” (P12).

MIND, BODY, SOUL & HEART MIND, BODY, SOUL & HEART

Recipes for Wellbeing focuses on four categories: Mind, Body, Heart, and Soul – can you share the intention behind focusing on these aspects and their role in deepening our understanding of wellbeing?

We know there are both internal and external conditions influencing our wellbeing. For instance, The Possibilists study in 2021 revealed how young changemakers “do not perceive their broader (national) contexts as being particularly supportive of their work and efforts to grow their initiatives” (P19). In particular, systemic inequalities (64%), the state of the economy in their home country (62%), and the financial opportunities in their country (61%) were the issues most cited as negatively affecting their work (P19).

At Recipes for Wellbeing, we focus mainly on the internal conditions to transform them into leverage points to change external conditions. We have identified the following four internal wholebeing dimensions: Mind, Body, Soul & Heart.

Mind: Wholebeing for the mind concerns the well-functioning of our minds so that we can cope with stressful situations and work fruitfully, whilst also realising our creative potential to make a contribution to the world. It is not about an absence of mental disorder or ill-health, but about acknowledging and accepting all thoughts.

Body: Wholebeing for the body is about cultivating a kind relationship with our body and supporting its well-functioning by developing healthy eating habits, engaging in regular physical activity, and avoiding preventable diseases. It is not about an absence of physical disorder or illness, but about embracing and appreciating our body as it is.

Heart: Wholebeing for the heart is about fostering compassionate, balanced, and supportive relationships with ourselves, other people, and the world to cope with the emotional burden of our changemaking work. It is not about an absence of difficult feelings or emotions, but about experiencing and integrating the full range of human emotions.

Soul: Wholebeing for the soul is about discovering and nurturing a strong connection with our unique and deepest identity, as well as with the larger consciousness that animates the cosmos and everything in it. For some, wholebeing for the soul is deeply connected with religious affiliation, whereas for others it is about surrendering to the flow of the universe.

However, we do not stop there.

In fact, in the past couple of years, we started to look at the intersection between wellbeing and specific systems and topics, ranging from community wellbeing to digital wellbeing and gender & wellbeing.

INDIVIDUAL, COMMUNITY & NATUREINDIVIDUAL, COMMUNITY & NATURE

Finally, it is important to stress that we do not focus on individual wellbeing alone (like many other wellbeing initiatives do), but we look at the intersection of three interconnected and interdependent ecologies:

Individual: Wholebeing comes from a deepening centre, a clarity about who we are, what we need, and what is required for us to survive and thrive in our environment. As individuals we only exist in community, and we are also Nature.
Community: Wholebeing comes from expanding our circle of compassion to accept and embrace that we are not isolated from others and that when our community thrives, we can thrive too. Our human communities only exist in community with the more than human world.
Nature: Wholebeing comes from re-discovering and re-kindling a more harmonious relationship with the human world, and a reconnection back to the Earth community of which human communities are an intrinsic part of.

Can you share more about your recently launched recipes?

One of the main wellbeing offers we have for changemakers is our Online Wellbeing Commons – a freely accessible library with over 210 “wellbeing recipes”. These are activities for individuals and teams to cultivate wellbeing across the various dimensions, systems, and ecologies. This library has benefitted from numerous donations from wellbeing experts and practitioners all over the world, and in the past few weeks, we have added over 40 new recipes (marked by the “new” badge next to them).

Among the new recipes, you can find a variety of wellbeing practices, from activities related to burnout such as “4 tips to avoid WFH burnout” to tips for financial wellbeing with “Healthy money habits”; from ways to support LGBTQIA2S+ folks with “LGBTQIA2S+ allies in the workplace” to tips for the perfectionists amongst us with “Coping with unhealthy perfectionism”; and from creative activities to process emotions such as “Catharsis through clay” to practices to be more mindful parents such as “The parenting plate”. Not to mention our newest category, already featuring seven activities for community wellbeing.

If you would like to donate a wellbeing recipe, please reach out to the team at Recipes for Wellbeing at info@recipesforwellbeing.org.

Greta Rossi

Recipes for Wellbeing

Brisighella,
Italy.

Greta is a changemaker involved in multiple not-for-profit initiatives. She is the co-founder of Recipes for Wellbeing and ChangemakerXchange and the lead facilitator for the WISE Emerging Leaders Program. Greta holds a BA (Hons) in International Relations and is a qualified coach, facilitator, and fellow of the Royal Society for the Encouragement of the Arts, Manufactures and Commerce (RSA). She has hosted workshops, events, and summits in over 20 countries collaborating with organisations such as Ashoka, Climate-KIC, and Google. Greta also enjoys sharing her ideas with the wider public and has written several blog posts as well as delivered talks at stages like TEDxBologna2016, TEDxPwCMilan2017, The Women Power Summit 2018, the Social Innovation Summit 2019, and the European Social Economy Summit 2020. What makes her heart truly sing is working with young people to guide them through a process of self-transformation to become effective changemakers.

Connect with Greta Rossi’s Recipes for Wellbeing on social media :

SELF-CARE: THE OPPOSITE OF SELFISHNESS SELF-CARE: THE OPPOSITE OF SELFISHNESS

For some an oxymoron, a new concept has emerged in our vocabulary recently: that of “digital wellbeing”. Perhaps it is not surprising that academics have been researching the impact of new digital technologies on people’s wellbeing for quite some time already, but the fact that tech-giants like Google are now paying attention to the topic is a sign of its relevance for our modern societies.

As Google acknowledges, technology is transforming the way we spend time, and this is why it’s more important than ever to ensure the tools we use are helpful, and not a distraction. Let’s consider for a brief moment how digital tools have changed the work of changemakers and social innovators. Many of them use digital tools at the core of their ventures, e.g. think about tech-preneurs teaching digital skills to children to equip them with the skills of the 21st century. Others rely on technology to scale their impact, e.g. think about social entrepreneurs who can reach (back-then-unimaginable) large audiences through online platforms and apps.

It is clear that digital tools have opened up new horizons for changemakers (and for all of us), but as we learn to navigate in these waters full of fascinating possibilities, we must also make a well-rounded assessment on the impact of digital technologies on our work and life. In fact, many are pointing to the negative impact of digital technologies on our wellbeing, which contributes to behaviours such as addiction, distraction, anxiety… Whether we want it or not, digital tools will possibly become more and more present in our lives, so we might as well learn to recalibrate our digital diet so that it is diverse, balanced, and nutritious.

To help people – professionals, changemakers, youth, educators – consume healthy digital diets that feed their minds, bodies, hearts, and souls with the nutrients they need to thrive, is what motivated us to contribute to Google’s new course on digital wellbeing. This course shares a new series of digital wellbeing online learning videos, available here. As Google explains, “each video encourages you to think about how you use technology and suggests ways to find the right balance for you.” Have a look at the videos and let us know what changes you are making to maintain a more balanced digital diet.

Read Google’s blogpost on the topic here.
Visit Google’s Digital Workshop new course landing page here.

An Introduction to Mindfulness: How to Practice Mindful Eating An Introduction to Mindfulness: How to Practice Mindful Eating

By Greta Rossi

On the tip of everyone’s tongue

Google Trends report that worldwide web searches for the term “mindfulness” have increased in popularity from a score of 9 (out of 100) in January 2004 to 100 in February 2018 (the August 2018 popularity is 87/100). This should not come as a surprise: mindfulness seems to be on the tip of everyone’s tongue – from Forbes to the New York Times, the world seems to have opened up its taste buds to this ancient practice. But what is mindfulness and how does it support the wellbeing of social change leaders?

In a nutshell, mindfulness is about being present in the here and the now, observing all that is happening within and around us with an attitude of curiosity which is neither critical nor judgmental. Against popular belief, mindfulness is not passive and isolating; it is rather active and connecting. Headspace App founder Andy Puddicombe highlights it stems from the “genuine desire to investigate how and why you think and feel the way you do”, opening up new pathways for mindset and behaviour change. It is a sort of gym for the brain.

Mindfulness can help anyone live with a sense of happy contentment, but it is particularly effective to sustain the wellbeing of social change leaders as they carry out their work in the world. There is plenty of scientific research that showcases the benefits of mindfulness on mental, emotional, physical, and spiritual wellbeing, including “better control of emotions, decreased rumination (dwelling on negative thoughts), improved working memory, better self-awareness, improved awareness of thoughts, reduced depression and anxiety, reduced physical illness, decreased emotional reactivity, more flexible thinking, increased positive emotion, and decreased negative emotion” (Bridget Grenville-Cleave, Introducing Positive Psychology: A Practical Guide).

Discovering mindfulness through food

There are plenty of ways in which you can cultivate mindfulness in your life, but since I am a foodie (as confessed in my very first blog post for Shift media channel), I would like to introduce a simple mindful eating practice to discover mindfulness through your senses. Mindful eating is the application of mindfulness towards your relationship with food and it can tell you a lot about how you relate to the world in general. In his book The Headspace Diet, Andy Puddicombe highlights some of the main benefits of mindful eating on the mind and body, such as:

It increases the density of neurons in your hippocampus, a part of the brain associated with emotional stability, which means healthier eating.
It increases the activity of your lateral prefrontal cortex, which is all about self-regulating and decision-making, which has been associated with making healthier food choices.
It reduces the urge to binge or comfort eat, with reduced activity in the part of the brain associated with compulsion, and increased activity in the area associated with self-control.
It reduces mind wandering, which can often lead to ‘unconscious decision-making’ around food. But if your mind doesn’t wander, then you can be conscious of the decision instead.
It increases feelings of happiness, wellbeing and optimism. It’s hard to overstate the importance of these things in living a healthy life and enjoying a sustainable eating plan.

Ultimately, it gives you the power to choose – not what thoughts and emotions come to your awareness – but how you relate to them and respond consequently. This power of choice is essential for any social change leaders who wish to be effective in their outer work.

Mindful eating practice

The following mindful eating practice is a starter wellbeing recipe which you can find on our website. The guidelines have been taken from the “mindful eating” exercise provided by Bridget Grenville-Cleave in her book Introducing Positive Psychology: A Practical Guide.

Take five minutes out of your normal schedule. Find a couple of small snacks or other edible treats, such as pretzels, small pieces of cereal, chocolate, or raisins. You also need a quiet place to sit. First of all, eat one of your chosen snacks in your normal fashion. Then pick up a second one and go through the following steps. Take your time, don’t rush.

1. Observing: Start by looking carefully at it. Imagine that you have never seen a pretzen or a raisin before. Notice its colour and texture, turn it over carefully and slowly in your hand. Notice how its colour changes as the light catches it. Notice the fine grains or salt on the pretzels, or the crinkles on the surface of the raisin. Sniff it. What odour can you detect? Imagine eating the pretzel or raisin, imagine putting it in your mouth. Notice how your mouth starts to water at the mere thought of eating it. If at any point you start thinking “Why am I doing this?” or “This is a waste of time”, acknowledge these as thoughts. Then return your attention to the object.

2. Tasting: Having observed the snack closely from every angle, put it in your mouth but don’t eat it just yet. What is the first sensation you notice? Is it taste or touch? How does the snack feel as you roll it around your mouth?

3. (Really) tasting: Now start to bit into or chew the snack. How does it feel when you bite into it for the first time? Do you get a satisfying crunch, or a soft chewy sensation? Notice the taste – is it a single flavour or a combination? Is it salty, sweet, or both? Take your time, imagining that you must make it last forever.

4. Swallowing: Finally, swallow, noticing any aftertaste or other sensations in your mouth.

5. Reflecting: Having eaten the snack, how do you feel? How did it feel to eat the snack mindfully?

6. Comparing: Now compare this with your experience of eating the first snack. Often, the first time people eat mindfully, they cannot believe how different it is to their normal experience of eating and how much enjoyment can be squeezed out of one tiny piece of food.

Over the coming months we will deepen our exploration of mindfulness through other practices, but in the meantime, if you liked this mindful eating exercise, why not trying a more thorough raisin meditation practice?