Embodied Mindfulness
An Action Plan for Emotional Flourishing
The ones that get under your skin and lodge in your brain.
That rattle and unseat you.
What if you could do emotions differently?
Plug into a modality that brings real relief?
Mindfulness of body sensation holds the key to undoing strong emotion.
Recognise the body’s specific response to emotional distress.
Cultivate the right mindful strategies.
Learn skills that don't amp you up or add to the load.
It’s no use teetering around on high heels or tiptoeing barefoot through the bindiis.
It’s no use charging through eyes-closed, fists clenched, either.
Let’s pull on our big-girls' bloomers and get down to work.
It’s a lot more pleasant and doable than you think!
INTRODUCTION to Embodied Emotions (Introduction)
Words in the Body exercise
The Body Scan practice (audio, 10 minutes)
AUDIO PRACTICE: Sensations in the Hands
Resources: Read, Listen, Watch
Homework
The Inner Sanctuary (intro)
Your Personal Inner Sanctuary Exploration (8m 46s)
Resources for Inner Sanctuary
Ujjayi audible calming breath
Exploring aches and pains in the Body
Homework week 3
Mindfulness of Thoughts (introduction)
Watching the Thoughts (Practice)
Defuse Difficult Thoughts and Feelings
Resources Week 4
Joy Just IS Talk
Welcoming Joy audio (Shakti)
Alternate Joy and Stress practice
Naming Emotions
Additions to the Breath Awareness meditation
RESOURCE: an A-B-C of Emotions
iRest audio #24 Welcoming Joy and Well Being
iRest audio #23 Enhancing Joy (and alternating with stress)
Opposites of Feeling, Thought and Emotion (TALK)
Opposites Practice (audio)
PRACTICE Investigating Emotion as Sensation in the Body (audio) with Introductory Talk (video)
RESOURCE WK 6: Jill Bolte-Taylor The 90 second life cycle of an emotion
R.A.I.N.
The Second Dart
Just Being Practice (audio)
Outline of the 6-week Course
With decades in the field (and real-life!) I would love to introduce you to this mindfulness-based tool that gently transforms challenging emotional situations.
Strong emotions have a real physical impact. Visceral. We feel "tied up in knots" ... "flattened" ... "sick to the stomach".
Or perhaps butterflies in the stomach, or a soft longing ache in the heart.
Physical sensation and emotion go together. In one package.
A package we can unpack.
Coz mindfulness is not just about being present.
It’s a tool to leverage emotional challenges.
Undo the knots. Loosen the binds.
Distress sensations in the body drive our reactions.
Emotional stress fuels our urgency, despair, indignation, feeling wronged, wanting revenge.
The longer physical sensations are ignored, the more emotions go into overdrive.
Unknowingly we hype up the situation and add to our load.
To have an easier time with emotions we need to start with the body.
It’s very possible and doable.
It’s just that you haven’t learned how.
Yet.
$140 per person
Join me in a small online group.
Just six people. Over six weeks, March-April 2023.
Includes four live group Zoom calls of 1.5 hours each. One at the start, one at the end, and two in between. Ongoing guided course work via the thinkific platform. I will hold your hand, and make sure it is not too challenging or overwhelming. You will come away with an effective set of tools that come to your rescue again and again in your emotional life. As they have in mine.
Projected start date Wednesday 8th March 2023, 6pm.
Optional additional one-on-one coaching $60 for 45 minutes.
Confidentiality is an important value in this course to protect participants' privacy.
This course builds on a face-to-face program I presented in my local community in 2020 upon my graduation from a two-year certification with Tara Brach and Jack Kornfield, The Mindfulness Meditation Teacher Certification Program.
Shakti Burke, Mindfulness Consultant
Shakti Burke