My intention this year is to add some more free guided meditations to my website. Of course this was my intention last year too. Well, I'm off to a roaring start so far. Here is a short five minute guided meditation to cultivate self-compassion.
Kristen Neff, self-compassion researcher, breaks the practice of self-compassion into three steps:
1. Mindfulness - being able to feel what is happening in the moment and the physical experience of your big emotions and yet it knowing this suffering is not all that you are. “This hurts and yet it is not all I am.”
2. Common humanity - you are not alone in your suffering. Everyone suffers. Really, everyone does. "I am not alone."
3. Self-kindness - when we are suffering, we have a chance to check in with ourselves and inquire as to what might support us, rather than judge or abandon ourselves in our time of need. "How can I support myself?"
And my beloved friend and mentor, Alison Potts, adds the two following steps as well:
4. Removing blame - we can often turn the blame for our suffering inward, taking responsibility for things that are not ours to carry. "It's not my fault."
5. Honouring all of your emotions - in order to befriend ourselves, all parts of ourselves, our experience and our emotions need to know that they are welcome. "All my feelings matter."
May this short practice help you cultivate self-compassion and compassion for the world around you.
Hello Dear Hearts,
Thank you so much to the beautiful souls who joined Rebekah Ray and I yesterday at Living Yoga Sanga in Mullumbimby. I love teaching with Rebekah and watching the transformation that happens to each attendee. After two hours of relaxing deeply people emerge looking clear, bright and shiny with a sparkle in their eyes. What a privilege it is to share the magical combination of sacred sound and restorative yoga.
Rebekah and I will be in Brisbane the last weekend of February. We would love for you to join us for two blissful hours of beautiful sound and soothing yoga:
- Saturday, 23 February, 9:45am - 11:45am at Banyo with Clear Skies Yoga - the early bird discount has been extended to 15 February! Book now!
- Saturday, 23 February, 5:45pm - 7:45pm in Bulimba with Inna Bliss
- Sunday, 24 February, 10:00am - 12:00pm in Wynnum with Inna Bliss
I am offering a new class in Mullumbimby, Yoga for Stress Relief, starting Wednesday, 20 February at 9:30am. The 20% off early bird discount ends Friday, 15 February, so book now and save $$$!
Finally, I now have more time during the day for one-to-one sessions. If you would like some coaching for your meditation and/or yoga practice, please contact me on 0429 995 822.
There are so many research studies emerging about the benefits of yoga and meditation for managing the symptoms of stress, trauma, depression and anxiety. It is with this in mind that I designed the six week course "Yoga for Mental Health". I have experienced (and continue to experience!), firsthand, the transformative nature of yoga and meditation, both in my own life and that of my clients.
The course begins with a one-on-one with me, Tabatha, where I get to know you and we explore an initial yoga and meditation practice specifically tailored for you. Then, over the ensuing six weeks, we experiment with a sequence of yoga forms and meditative practices. Each week builds on the week prior, so that at the end of the course you have a yoga sequence and the foundations of a meditative practice that you can take with you and build on.
The symptoms of stress, anxiety, trauma and depression are experienced on multiple layers of our being. It is not only our mind that is effected, we store these things in our body. Talk and drug therapy can go a long way to helping many people, but they may not help everyone or go far enough. Yoga can be a wonderful adjunct to therapy precisely because it helps us get into our bodies and it's sensations.
When someone is overwhelmed by stress or anxiety, there are a host of physical sensations that accompany the racing mind - shortness of breath, sweating, muscle tension and/or headaches. If one can enter those sensations, tenderly and thoughtfully, often just the act of attending to them makes them more bearable.
Trauma is also not just in our minds, but our physical body as well. People who have suffered traumatic events may have learned that the body is not a safe place and that physical sensations are too overwhelming. This can lead to hyper-arousal or a deadening of bodily awareness, a sensible adaption during the traumatic event, but not so adaptive in the long-term.
Depression can be experienced as a lack of feeling altogether, like the world just can't reach or touch you. Andrew Soloman describes that the "opposite of depression is not happiness, it is vitality." Yoga and meditation may assist in a return to vitality.
In this six week course we will explore ways to tenderly attend to our minds and bodies. We will work to re-establish a safe connection with ourselves, our senses and our physical sensations. We
If you are interested, please book in soon. There are only a couple of spaces remaining in the Wednesday night class.
Please note that I am not a Registered or Clinical Psychologist. I do know some very good ones though, and I am happy to provide referrals.
Our lives are so full. And there is so much to celebrate and delight in about that fact! But sometimes we need some time out, a chance to retreat from and reflect on our lives. That is why Mark Scott from MindFlowMethod, Catalina from Yoga with Cata and I are offering our next retreat at Ulurumaya in the Sunshine Coast hinterland. We have all experienced the transformative effects of retreat ourselves and we love the opportunity to share our passion with others!
Personally, I find time to retreat at least once a year, more often if I can swing it! As the mother of two small children, a wife, a teacher and coach, I give a lot of myself to those I love. But I cannot continue to give if I myself am depleted. So, in addition to my daily practices (walking, yoga and meditation), I carve our chunks of time to devote wholly and solely to myself. And when I come back from these breaks I am re-energised and excited about my life! I can appreciate my life more fully because I have time out.
When was the last time you took some time out? We would love to have you join us. To register, go to http://www.nourishedsoulnow.com/ulurumaya-retreat.html
Permission to Rest
In this wild and wonderful time that we are living, there is a great emphasis put on DOING. We often define ourselves by what we've accomplished. We fill our days with the multitude of things we need and/or want to achieve. Even our free time we over-schedule and fill up with DOING.
So, when we take time out, when we create space to rest and renew we are committing a radical act, swimming upstream against the current of our time. Take time to delight in just BEING can often bring up "judgy" inner voices that tell us we are lazy and self-indulgent.
But rest we must. And by taking time out from our the busy-ness of our lives we reap a number of physical and spiritual benefits. Physically we activate our parasympathetic nervous system (PSN) and so experience improved immunity, mental clarity, digestion and overall sense of well-being. We are also offered the opportunity to touch our inner wisdom and feel deeper integration.
Come give yourself the gift of BEING and savour the transformative power of rest on Wednesdays from 6:00-7:30pm at Living Yoga Sanga in Mullumbimby, NSW, Australia.
Last week I attended a four day Restorative Yoga Teacher Training. I came away from this training with a renewed reverence for the healing and transformative power of restorative yoga. With our body well-supported and comfortable, we can go deeply within ourselves to soothe our nervous system, boost our immunity and touch our inner essence. It is for this reason that I have decided to shift my focus and my weekly class in the direction of quiet, support and stillness.
Restorative Yoga is the perfect compliment to more active asana, but also holds real merit as a complete practice in and of itself. Come join me Wednesday nights from 6:00-7:30 to discover the benefits for your body, your spirit and your life.
This guided meditation is perfect for any time you are feeling stressed, frustrated or overwhelmed. I guide you to release and soften your body and your breath, leaving you feeling more relaxed and soothed. Please enjoy and let me know what you think!
This 15 minute guided meditation gives you permission to daydream, to explore your inner space and fulfill your desires in a safe place. I would love to know how you find this meditation. Please share your experiences!