THEME: self-care and appreciation

“Let’s be good to ourselves.”

When there is a lot going on around us, including people who are hurting and in need of our support, we can forget about our own needs. It is important to care for yourself not only for you, but also to show those around you what it means to take care of yourself.

We can forget how important it is to take time to slow down and not feel guilty about the need to relax. We aren’t machines and need refilling every now and again! We also need to remind ourselves of all that we are, and all that we can appreciate in each moment. This can really help ground us and bring positive feelings during times we need it the most.

Self-care practices can come in all forms and are for all ages! So move through this month’s programme with an open heart, creating space to fill it with the self-care practices that you and your family so greatly deserve.

Use this as a time to show your family what self-care means, and to be thankful for all that you are and have.

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GUIDED MEDITATION

Watch the short explainer video by Jen, that describes how to settle in with a meditation.

MEDITATION: self-care and The power of appreciation

“I appreciate all that I am.”

Time: 12 minutes

When to practice: WHEN YOU NEED some self-care

This month we are taking the time to simply give back to ourselves and topping up our energy by focusing on our full being. Take a few minutes to go inward and practice appreciation of yourself and the present moment. It is important to remind ourselves of those things that tend to pass us by and can take for granted.

For the next few minutes you will be led through a guided meditation, whether you are new or not so new to this, all you have to do is to listen. Try to stay still and relaxed in the body and mind if you can, but don’t worry if you wriggle or your mind gets a little busy at times. Know you can come back to the words, to the body, and to the breath.

Find a nice comfortable laying down position, maybe on a carpet or blanket. Take any pillows or blankets that might make you feel more comfortable, and you can even turn down the lights if you wish! Make sure you are warm and cosy, and once you’ve made final wriggles and shuffles, then begin to close the eyes. If it helps maybe place a jumper or scarf over your eyes so less light comes through.

So are you ready?

Is your body floppy?

Click on the video to begin!

yoga poses and movement

These poses are here to help open your heart, show each other a bit of love and support, and also to have a bit of fun! Remember to take your time with the poses, practice slowly and with care, and don’t forget to slow down your breath!

OPEN HEART POSE

This partner pose helps open the heart, and is also a trust exercise! Start with partner B standing behind partner A. Partner B stands with their feet apart and a little bend in their knees to ensure sturdy footing. Then partner A can bring their arms behind them and Partner B holds onto their hands. Slowly Partner A begins to lean forward, like a plank of wood! Partner B holds onto their hands so they don’t fall! Partner A will feel a nice opening of their heart with the loving support of Partner B. Repeat again the other way round so you both get a turn!

NEAT AND TIDY POSE

Find your comfortable seated position, cross-legged, and sit up nice and tall. Maybe sitting in a circle as a family or side by side. You can sit on a cushion too if you would like! Sit for a moment in stillness together and focus on grounding into the earth that supports you below. Thank you Earth! You can also combine this pose with your self-care mantra or Humming Bee Breath.

HAPPY BABY POSE

Lay on your back and hug your knees into your chest. Then take your two peace sign fingers and wrap both around your big toes. Knees stay bent and your arms are on the inside of your knees. Then you can roll around from side to side like a happy baby! Take a few breaths here with the eyes closed, then hug the knees back into the body.

SILENT FOREST POSE

This is a partner pose which requires you to stand strong and tall while supporting each other. Find your partner and stand side by side, slowly bring all of your weight into your leg closest to your partner, and start to lift your other leg away from the ground, bend the knee and rest your foot on your ankle or inner thigh (making sure you don’t rest the foot on your knee!) As you stand strong, wrap your arm closest to your partner around their back and bring your other hand to press into your partner’s hand at the centre. Imagine you have roots coming from under your foot on the ground, you are so still and are fully supporting each other. Take a few breaths. Gently lower your foot and then switch sides so you can repeat the pose on the other leg.

Breathing exercise: Self-Healing Humming Bee Breath

Humming bee breath serves to benefit us in many ways! The healing humming sound helps alleviate stress, lower the heart rate and can even release the love hormone, oxytocin, which increases connection to the self and overall wellbeing.

Let’s begin by finding our easy pose, sitting cross legged with our spine nice and long. Next we will take our index fingers and lightly press our ears closed to block out any external sounds. Take a nice deep inhale through the nose and make the sound ‘hmmm’ as you breathe out of the nose slowly and calmly, taking your time.

Repeat as many times as needed.