Lektion 1
Embodied Mindfulness For Awakening From Numbness
In this lesson, we will do some gentle movements paired with reminders about mindfulness to reconnect with your body and with your sense of YOU. This practice is grounded in principles of somatic experiencing and trauma sensitive yoga. You don't need any experience at all with mindfulness, body-based work, or yoga to benefit. In fact, beginners are welcome. You just need a private space where you can be comfortable for this practice.
Lektion 2
Embodied Mindfulness For Knowing Yourself From Head To Toe
This guided meditation invites you to reconnect with your body through gentle movement and mindful awareness. By exploring sensations from head to toe, you’ll cultivate a deeper sense of presence and attunement to your physical experience. Each movement is an opportunity to notice how your body feels—whether it’s tension, ease, numbness, or something in between—without judgment. With an emphasis on personal choice and comfort, this practice encourages you to move in ways that feel right for you, fostering a sense of agency and self-compassion. Whether you’re seeking grounding, relaxation, or simply a moment to check in with yourself, this meditation offers a supportive space to explore and listen to your body’s wisdom.
Lektion 3
Embodied Mindfulness For Feeling Down Or Depressed
This meditation is designed to help you gently explore and work with feelings of sadness, depression, or hopelessness through self-compassion, curiosity, and creativity. It guides you in reconnecting with your true self and a sense of calm and openness. The practice encourages awareness of both the parts of you that feel down and the parts that remain steady, inviting inner dialogue and self-support. Through this process, you can cultivate a sense of safety, relief, and hope, knowing that you can return to this practice whenever needed.
Lektion 4
Embodied Mindfulness For Feeling Anxious
This meditation guides you through recognizing and embracing both anxiety and calmness within your body. Rather than trying to eliminate anxiety, the practice encourages you to develop a sense of ease with its presence while also connecting to the internal resources of calm, clarity, and confidence that already exist within you. Through mindful awareness of physical sensations, breath, and grounding techniques, you will learn to acknowledge anxiety without judgment and broaden your focus to include areas of the body that feel steady and secure. By expanding these sensations of calm, the meditation may help you cultivate a sense of balance and resilience.
Lektion 5
Embodied Mindfulness For Feeling Anger
This meditation guides you through a mindful and somatic approach to processing anger, frustration, or resentment. By bringing awareness to the physical sensations and urges associated with anger, you are encouraged to engage in intentional movements, breathwork, and vocal expressions to safely release stored anger. The practice emphasizes honoring your emotions without judgment, allowing space for transformation, whether that be a sense of relief, calmness, or the emergence of other emotions like sadness or grief. By the end, you are invited to recognize anger as a protective force and to cultivate a sense of gratitude for its role in your well-being.
Lektion 6
Embodied Mindfulness For Loving-Kindness
This meditation is a practice of self-compassion and loving-kindness, guiding you to connect with your body, breath, and emotions with gentle awareness. Through mindful breathing and intentional phrases of care, you cultivate kindness toward yourself, acknowledging any physical or emotional sensations that arise without judgment. As the practice unfolds, you extend this compassion outward—to loved ones, communities, and even those with whom you have challenges—fostering a deep sense of connection and understanding. The meditation encourages you to carry a somatically felt sense of kindness into your daily life.
Lektion 7
Embodied Mindfulness For Joy
This meditation is designed to help you cultivate and connect with the feeling of joy, no matter what emotions you bring into the practice. Through guided visualization, breath awareness, and mindful observation, you will recall moments of joy—whether big or small—and explore how they feel in your body. The practice encourages expanding and savoring this sensation while holding space for any other emotions that arise, without judgment or attachment. By deepening your awareness of joy, you create an inner resource that can be accessed whenever needed, allowing joy to become a more readily available and natural part of your life.
