Lição 1
Our Journey To Soothe Worry
In today’s lesson, we’ll explore how worry can become a deeply ingrained habit and how, with awareness, intention, and redirection, we can create more moments of peace. This introduction also sets the stage for the course, offering practical tips to help you make the most of your experience.
Lição 2
Column Of Light
In this visualization, you’ll be guided to imagine a beautiful column of light flowing gently through your body. This soft, radiant light brings soothing, healing energy to every part of you, easing tension, relaxing muscles, and calming your mind.
Lição 3
Compassionate Connection
In today's visualization, you’ll be guided to connect with the part of you that feels worried, and offer it compassion, validation, and soothing. This practice is inspired by the Process Therapy Institute and Internal Family Systems.
Lição 4
Self-Soothing
In today’s practice, we’ll focus on soothing the part of your mind that feels worried. Through grounding, calming breaths, soothing touch, kind words, and comforting imagery, you’ll learn simple, accessible ways to bring ease and relief to yourself whenever you need it.
Lição 5
Waking Up From Worry
Today’s practice is about waking up from the dream of worry and gently guiding yourself back to present moment reality. It’s about empowerment and regaining the ability to shift out of worry mode before it gathers speed, allowing you to reclaim your peace and presence in the moment.
Lição 6
Ocean Release
In today’s practice, we will use the imagery of a calming beach to release any worrisome thoughts. With each ocean wave, you’ll have the opportunity to let go of tension and fill yourself with light and peace.
Lição 7
Reclaiming The Remote
In today’s practice, you will be guided to envision the worried part of you holding a remote control, watching unsettling and scary mind movies. You’ll then have the opportunity to switch to channels that bring you to more present and pleasant states.
Lição 8
Pulling Weeds & Planting Seeds
In today’s visualization, you will be guided to create an inner garden where you gently pull weeds and plant seeds. This practice helps you release what no longer serves you and nurture the qualities you want to grow.
Lição 9
River Flow
In today's visualization, we will use imagery to connect with a soothing river, allowing it to carry away any worries or tension you’ve been feeling. This flowing current will help bring a sense of peace and clarity to your mind and body.
Lição 10
Gentle Mentor
In today's visualization, you will be connecting with a wise, loving presence to receive guidance, comfort, or support. It’s a gentle practice that can bring clarity, ease, and peace to your mind and heart.
Lição 11
Grounded Tree
In this visualization, we will connect with the strength and stability of a deeply rooted tree to help you cultivate a sense of calm, groundedness, and steadiness. As you settle into the practice, you'll have the opportunity to release any worries that you've been carrying.
Lição 12
Earth & Sky Surrender
In this visualization, you will be guided to connect with the grounding energy of the earth and the vast expansiveness of the sky, then gently release any worries that have been pulling you out of presence.
Lição 13
Crystal Of Calm
In this practice, we will be working with the image of a crystal. You will have the opportunity to visualize a powerful, healing crystal that gently absorbs worries and radiates a soothing sense of peace.
Lição 14
Quick Check-In
Today’s session is a short, practical check-in to share a small shift in the lesson format moving forward. As we continue, the upcoming lessons will include introductions to make the visualizations smoother and more accessible.
Lição 15
Slowing The Train Of Worry
In today’s practice, we will be working with the image of a train to explore how worry can build momentum and drain our energy. Through mindfulness, we slow down the worry train, by shifting our focus from racing thoughts to the present moment.
Lição 16
Descending The Worry Watchtower
In today’s visualization, we’ll practice soothing the emotional part of the brain, allowing yourself to release any worries that have been weighing on you. Through gentle awareness and self-compassion, you’ll create space for calm, clarity, and a sense of ease to settle in.
Lição 17
Slip n’ Slide
In today’s visualization, we’ll be using a playful image to help you shift from worry to relief. By imagining how you'd feel if your worrisome situation were resolved, you will be able to release tension and welcome a sense of calm and ease into your mind and body.
Lição 18
Water Off A Duck’s Back
In today's practice, we’ll use a playful metaphor involving a sponge and a duck to help you release the weight of your worries. As you visualize these images, you’ll be gently guided to let go of any tension or stress, allowing yourself to embrace a sense of lightness, peace, ease, and flow.
Lição 19
Wisdom For Worry
In our final visualization, you’ll be guided to picture the worried voice inside and offer it words of comfort, compassion, and wisdom. This practice will help you connect with yourself in a nurturing way, creating a tool you can use anytime in your life.
Lição 20
Closing Thoughts
Our final lesson offers a brief send-off and a gentle reminder of the power of consistent practice. By returning to these visualizations regularly, you can continue to ease worry, strengthen your inner resilience, and welcome more peace and presence into your life.
