THEME: “GROWING KINDNESS”
we need to be kind to ourselves now more than ever
This month’s theme is all about developing a sense of kindness and self-acceptance. It is easy to show love and care for others, but we also need to ensure that we talk kindly to ourselves, particularly during the current state of affairs in the world. We are our harshest critics, and sometimes speak to ourselves in ways we would never dream of to others. Even under normal circumstances, this is a destructive pattern. But especially now, there should be no room for negative self-talk.
It’s time to accept ourselves… Accept where we are in our body or mind, and move though these kind practices to aid ourselves in feelings of self-doubt and being overloaded... Feelings that could very well go beyond anything we’ve felt before. We need to be kind to ourselves now more than ever, and we hope these practices help you during the moments you need them the most.
We are here for you, for them.
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GUIDED MEDITATION: BE KIND TO YOURSELF
We’re guiding children, educating them and building their character, and giving away a lot of physical and emotional energy as a result. We’re taking care of our own families which oftentimes means taking care of our parents as they age, we are there for our friends and loved ones, stressed about traffic, crowds, illness and turmoil. On top of all of this, we're in the midst of a global pandemic. It’s a lot.
There are so many ways in which we can doubt ourselves by thinking we aren't enough or that we should be doing more, even if that puts a strain on our lives and wellbeing. You being here says so much about your choices in wanting to take care of yourself so you can give your best, particularly through this time.
breathing exercise: going all in on “breathing pauses” to help ease worries, and bring kindness into our lives
Any time your mind starts to pile on the negative self-talk, you can turn to a breathing exercise such as this. It only takes a few moments to pause, breathe and refocus.
yoga poses and movement
Most everyone is cooped up right now… Social isolation is hard on your body and your mind. When you feel yourself tightening up, or when you begin to feel a bit panicky, stop, pause and try a pose. As with all activities, even giving yourself a break for just a few moments will help ease your burdens. Return to the poses as often as needed.
Peaceful warrior: allow for fresh energy and acceptance
open the sides of the body. moving up the body and opening the area around the heart space is greatly beneficial for elongating the body and allowing space for fresh energy and acceptance. Start in warrior-two pose, and then flip the front palm before reaching it away from you, then bringing it up and over the head. This is a more challenging pose so work with yourself and accept where you are. Feel the right side of the body expand and the openness of the chest bring a sense of kindness into the mind.
Cat-Cow: kindness to the spine
we can begin the process of being kind to ourselves by starting with the part of our body that supports us every day and helps us to stand- the spine. This is a great pose to allow for the spine to awaken in the morning. we can also bring in some Free movement which can help us become in tune with how our body is feeling and think about what it needs. Closing your eyes can help with the ability to become more inward and more aware in the present body. This is lovely for the morning time or whenever you need to move your body, it can help awaken you and is important for spinal health.
Sunflower pose: draw in warmth
bend in the knees and get the whole body moving. Draw in the feeling of warmth and renewal as we move through this pose with open arms. Take your feet nice and wide, toes facing out, heels inwards. As you breathe in, bring your arms over your head and as you breathe out bend in the knees and fold the body towards the earth, allowing the head to hang heavy before breathing in again and reaching the arms up again. Repeat as needed. This is a great pose when needing to release tension in the shoulders allowing the weight to be lifted from them.
Forward fold: hamstring stretches to relieve tension
we can get tight hamstrings from being inactive, or doing sports like running and cycling. This is a lovely pose to help nurture ourselves. While sitting, stretch your legs out long in front of you and sit up nice and tall. lift from the crown of your head and tuck your chin towards your chest. Breathe in, and as you breathe out start to fall towards the legs, keeping your chest lifted, spine long, gazing towards your big toes. You can use a strap/scarf around the balls of your feet to assist you. You can also take a passive forward fold, allowing the spine to round and fold forwards, letting go of any tension and breathing into the ground.
KINDNESS MANTRA
We are going to focus on a mantra this month which serves to remind us of what we are and that we are doing our best. So as you breathe in tell yourself: “I accept myself with all I am, I forgive myself, I am worthy of love.”
(click on the image to be guided through the mantra, you can also practice on your own!)
ADDITIONAL ACTIVITIES
ACCEPT YOURSELF
Notice how you feel in this very moment. You may have positive, negative or just neutral thoughts and feelings come to your mind. Just accept where you are with a sense of loving kindness. Take a deep breath in, and then exhale.
ACT OF KINDNESS (FOR YOURSELF)
Do one act of kindness for yourself today- maybe that is taking a bath, having your favourite hot chocolate, or watching or reading something you love.
CALMING music
We have offered these music selections, to use during any of your poses, mantras, meditations and/or quiet time. It’s even lovely music to have in the background while you’re grading papers, sitting with your morning coffee, before falling asleep and any time you just need to take a moment and unwind.
WITH GRATITUDE
