b'andthatold-schoolbehaviouris nolongerthekeytosuccess(OPP Mental Health Report, 2020).Resiliency:Building the Ability to Cope Manypoliceofficersaretaught skillssuchassituationalawareness, emergencyresponseanddefensive tactics, yet they havent been taught howtotakecareofthemselves from a trauma-informed perspective. AccordingtoHeartMath(2014), Resilience can be thought of as the capacity to prepare for, recover from MINDFULNESS MEDITATION EXERCISES and adapt in the face of stress, adver-to Combat Biochemical Changessity,traumaortragedy.Whenyou are resilient, you can prevent stress *start with 5-10 mins and gradually increase to longer increments* related wear and tear from accumulat-ing and recoup faster after challenging 1)Awareness: physical internal body scan from head-to-head, toe-to-toe situations. The Chief Coroners Expert 2)Concentration Exercise: eyes open and fixate on an object, Panel Review on Police Officer Deaths hold spaceby Suicide (2019) found that a great number of police members will deny 3) Calm the Mind: pay attention to breath, shift to a state of focused andshieldthepresenceofpsycho-energy, alertness & calm logical difficulties for as long as they 4) Heart-Focused:practice drawing in a specific feeling to offsetcan. The Panel suggested that Officers draining emotions (ease/tolerance/gratitude/forgiveness/mayturn,ingreaterthanaverage love/courage/dignity/integrity/honor/appreciation/numbers,toalcohol,substanceuse adventure/enjoyment) andotherharmfulself-medicating 5) Emotional Let-Go/Water Visualization: Evaluate your emotions oractivities in order to lessen symptoms and to contain their underlying issues relationships and imagine how it would feel to be a still pool offrom exposure and treatment.water, mountain stream, mist, or the great sea, and release any emotions or feelings that emerge while visualizing. Dont try to makeSomatic therapies, such as breath anything happen. The idea is to calm your mind to allow old thoughtsexercises,yogamovementsand and feeling to emerge and release.meditation, can help police personnel Building mindfulness doesnt mean you have to sit still and watch yourregulatetheirownautonomic-nerv-breath. You can practice mindfulness anywhere anytime; you just haveous-systemtoreachanequilibrium to remember to do it! Practice cultivating more renewing emotionsand build up their resiliency. Practicing and attitudes during the day. This increases your resilience and createsmindfulness helps shift the body out neurochemicals that regenerate your system and offset energy drainof the fight-flight-freeze response by (HeartMath, 2014). Mind training, of which meditation is one form, canreorganizingapersonsperception change the composition of your mind and improve executive functions. ofdangerthroughconnectingto their body sensations. It realigns the personsself-regulationcapabilities andhelpsdischargestoredtrauma associated with significantly increasedshortages,aworkplacecultureper- andstress.Withoutself-regulation, odds of positively screening for Postceived as unsupportive, shift work andindividuals tend to depend on more Traumatic Stress Disorder (PTSD) andpublic scrutiny were more associatedharmfulexternalregulationsources (Healing Heroes, 2019). In The Body for several different mental disorders,with some mental disorders than withKeeps the Score, the researcher uses includingmajordepressivedisorderpotentially traumatic events (Carletonrecentscientificadvancestoshow (Carletonetal.,2019).Inmanyet al., 2020). First responders are nowhow trauma reshapes both the body cases,however,theassociationsrealizing they are in serious trouble ifand brain. His own research and other betweenoccupationalstressorssuchthey continue to do their jobs in theleading specialists expose innovative as inconsistent leadership styles, staffsamewaytheyhavealwaysdone,treatments,suchasmeditation, 14 H.Q. Summer 2020'