Holistic Mind -Body Connections:
Journey of Self-Compassion
Group Agenda.
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Week 1: Loving Yourself.
This week we will learn about what self compassion is and what it isn’t, and the benefits. You will learn about self lymphatic massage and helpful mindfulness techniques to compassionately south your self.
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Week 2: Internal Messaging
In week 2 you will learn the importance of internal messaging. How to release tension in your shoulders the relax and let go of negativity and how to relax your whole body to be more present.
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Week 3: Vulnerability.
This week we will explore being vulnerability and why it matters in being compassionate to yourself. You will also get a chance to learn about mindfulness and it’s connection to the body when utilizing self massage.
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Week 4: Not alone
In our final week you will consider yourself in relation to others and how all the previous weeks tie together. We will also focus on releasing emotions and how our bodies hold emotions.
Week 1: Loving yourself
Takeaway: Loving yourself is not selfish, it is acknowledging your lived experience, offering yourself kindness, and providing yourself the care and concern that you need.
Grounding: Box Breathing
Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Wait for another 4 seconds before you breathe in again.
Body technique: Lymphatic Massage
Using our senses to help us sooth our activated/stressed self can provide comfort and peace.
You can use any of the senses to help change your thoughts when stressed
Vision: watch a sunrise, look at the stars, sunset or beautiful scene like the beach, you can watch something real or look at a picture or imagine yourself there.
Sounds can relax you, listen to sounds, rain/ocean/brook, favorite music, podcast/book with a peaceful topic, or go outside.
Smell can connect us to positive memories and calm us down. Light a candle, put on lotion/oil/perfume, smell a food that you especially love or that smells comforting.
Touch – put on a cozy sweater, put on warm clothes from a dryer, take a bath or shower, pet/snuggle with a pet, give yourself comforting touch.
Taste = eat a food that is tied to a good memory, have some tea/coffee/hot chocolate, eat chocolate or have tart candy.
Mind/Body: Self-Soothe Visualization
Adaptogenic Snack: Apothékary
(Get $20 off if you follow this link)
Journal prompt: Love Letter to Self - Write a letter to yourself, expressing your strengths, qualities, and appreciation for yourself.
Week 2: Internal Messaging
Takeaway: The stories we tell ourselves about our illness/circumstances/challenges matter more than what is actually happening to us.
Body technique: Lymphatic Massage
Grounding: Progressive Muscle Relaxation
Learning how to deal with stress is a necessary part of life everyone deals with stress differently finding what works for you is important
I will walk you through this easy stress relieving activity progressive muscle relaxation helps you relax your mind relax your body reduce tension, focus your mind, and calm you down
here's how it works tense each muscle group hold the tension for 5 seconds release the tension feel the muscle relax try to visualize the muscle tensing and relaxing remember to keep breathing deeply through the exercise try to focus hard on each step if your mind begins to wonder bring it back to the muscle you are working on
let's start with your head close and tighten your eyes tense all muscles in your cheeks tighten all the muscles around your lips and press your tongue to the roof of your mouth hold that tension for five 4 3 2 1 quickly release and relax
now your shoulders chest and back raise your shoulders to your ears tense your back by pulling your shoulders back hold that tension for 5 4 3 2 one quickly release and relax onto your
hands fingers and arms bend your wrist and tighten your hands into your fist flex your biceps hold that tension for five 4 3 21 quickly release and relax
now for your belly pull your belly button in and tense all the muscles in your stomach hold that tension for 5 4 3 2 one quickly release and relax
moving on to your legs and your feet tighten your thighs by pressing your knees together pull your toes towards you and feel tension in your calf thighs and feet hold that tension for 54 3 2 one quickly release and relax
breathe deeply and imagine a peaceful sensation flowing from your head down your neck into your chest legs and settling into the soles of your feet repeat this process when necessary until you feel calm and peaceful (PMR (Progressive Muscle Relaxation) to Help Release Tension, Relieve Anxiety or Insomnia, youtube.com/@relaxforawhile)
Adaptogenic Snack: Moon Brew Hot Chocolate
Journal prompt: List 10 reasons to get up in the morning and embrace what the day brings. Where is the good in this, what could go right, how do I want to feel
Week 3: Vulnerability
Takeaway: Vulnerability is the birthplace of love. Remind yourself that the process of being vulnerable rewards us with connection, empathy and joy.
Body technique: Self-massage arms
Grounding: Mindfulness
Adaptogenic Snack: Rebbl drink
Journal prompt: How would I treat a friend? Take a recent stressful experience, consider the difficulties & challenges. Write down how you would respond to the situation and what you would tell your friend that is going through this difficulty.
Connect with us!
Are you enjoying the group?
Are you interested in scheduling with Christina or Kara?
Resources
Chronic Pain Reset, Afton L. Hassett, PsyD
Apothekary.com
https://greatergood.berkeley.edu/article/item/the_five_myths_of_self_compassion
https://www.mindful.org/the-transformative-effects-of-mindful-self-compassion/
https://positivepsychology.com/self-acceptance/