Permission to Pause: A Different Kind of LEARN@UMC
On June 18, we tried something new.
Instead of another skills-based training or panel discussion, LEARN@UMC invited nonprofit leaders across Knox and Waldo Counties to do one radical thing: intentionally practice self-care.
It was a 90-minute window set aside for intentional self-care—no Zoom link, no agenda, no to-do list. Just time to be.
The work of caring for our communities never lets up. As funding shifts and need grows, nonprofit professionals are often the ones holding everything together. But that kind of responsibility takes a toll. So we created space to breathe.
Ten people RSVP’d and five followed through with the full 90-minute experience. And the stories they shared afterward? Honest, grounded, and deeply human.
Some chose movement—walking outside or joining a virtual wellness program. Others connected with loved ones or allowed themselves a slower morning. Each reflection was a powerful reminder that small, intentional acts of self-care are not just restorative—they’re essential.
To encourage participation and celebrate everyone who made time to care for themselves, we offered a special incentive: each person who submitted a reflection was entered into a drawing to win a 60-minute massage gift certificate. A small gesture, but one that underscores just how much rest and restoration matter—especially for those doing hard work in service of others.
Below, we’ve gathered participant photos and reflections. We hope they inspire you to carve out your own moments of rest and reflection in the days ahead. Because you can’t pour from an empty cup—and you shouldn’t have to try.
Thank you to all who participated. And congratulations to our massage gift certificate winner!
👇 See how your fellow changemakers spent their time.
In between the raindrops, I got to weed a section of my front patio, while listening to a self-help podcast. I also purchased one of many flowers that will be planted this weekend in our yard. It was a nice respite from budget emails and meetings and I could take my stress out on pesky weeds!
Even though my morning was full of interruptions and demands, I stuck to my commitment of self-care. As I walked down a path on our campus I was being watched by a doe. Her presence centered me as she stood still, as if she was giving me permission to find my stillness.
My time was finally used for joining an online yoga, nutrition, and healthy choices tracking app with a 24/7 coach who helps keep me accountable with electronic journaling of daily health related activities. I’m already noticing more energy from healthier food and exercise choices. Who knew?!
Spending extra time with my 94‑year‑old mother provides invaluable emotional support to us both. These moments also honor her life’s story and wisdom, while creating shared memories that enrich both her sense of purpose and my own.
Today as I practiced what I was preaching. . . I turned off my alarm and woke up when my body naturally wanted to and still gave myself time to exercise. So often I choose between waking up early to exercise or catching a few extra zzzz’s today I got to do both! Self-care and boundaries are so important. For years I’ve coached employees, friends, family that if you don’t take care of yourself, you won’t have what it takes to successfully care of anything else this world throws at you.
10 Easy Self-Care Ideas You Can Do at Your Desk
If a full 90-minute break feels out of reach, try one of these 10-minute resets during your day:
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Breathe deeply – Try a simple 4-7-8 breathing exercise to reset your nervous system.
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Stretch it out – Stand up, reach for the sky, and roll your shoulders. Your body will thank you.
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Make a real cup of tea or coffee – Step away from your screen while it brews, and sip it slowly.
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Write a gratitude list – Just 3 things. It shifts perspective fast.
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Listen to one favorite song – Really listen. Maybe even dance in your chair.
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Go outside for fresh air – Even a few minutes in nature can calm your mind.
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Look at something beautiful – Art, photos, or a plant. Let your eyes rest on something you enjoy.
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Do a 10-minute guided meditation – Use apps like Insight Timer, Headspace, or Calm.
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Journal one page – Dump your thoughts or answer a simple prompt like “How do I feel right now?”
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Reach out to a friend – Send a quick message just to say hi. Connection is care.
You deserve time to care for yourself—at work and beyond. Let this be your reminder.
National Compassionate Leadership Week honors leaders who use empathy to drive success in business, education, and community. This week highlights the proven benefits of compassionate leadership and its positive impact on all areas of life. “Our goal is to create a movement that brings more compassion into every part of life,” said Tramuto. “By honoring those who lead with compassion, we aim to build momentum and make a lasting impact.”
“We were delighted to honor the individuals who tirelessly carry out our mission and to celebrate the generous supporters who make our work possible,” said UMC Executive Director 
Grasshopper Shop, Hey Sailor, House of Logan, Jess’s Market, Jesse Tobias Designs, L.L. Bean, Leonard’s, Loyal Biscuit Co., The LimeRock Inn, Maine Island Trail Association, Maine Mariners, Maine Media, Maine State Credit Union, Mainely Gallery & Studio, McLaughlin Seafood, Midcoast Recreation Center, MountainSea Expeditions, Once A Tree, Pen Bay YMCA, Planet Toys, Nina June, RAYR – The Wine Shop, Rockland Golf Club, Sailing Vessel Owl, Strand Theatre, Symmetree Base Camp, The Craignair Inn by the Sea, The Everyman Repertory Theatre, The Pour Farm, The Samoset Resort, The Smiling Cow, The Waterfront Restaurant, The Wharf at Lyman-Morse, TOPO Gallery, Waldo County YMCA, Winifred & Evalyn, and Wooden Alchemy.
