Lektion 1
Welcome to Your Meditation + Restorative Experience
Welcome to your Healing+ Restorative Experience!
I am deeply grateful that you are here, taking this meaningful time for yourself to rest, restore and clarify your own needs. This was originally created specifically for healthcare professionals during the beginning of the COVID pandemic. It soon became clear to me that this series was meant to be shared with anyone who is in a cycle of over-giving, over-doing and needing to restore themselves.
Over these 4 mindfulness practices, we will spend intentional meditative time releasing the mental and physical weights that caregiving, caring & responsibility for others creates in the body & mind.
Perhaps you are a healthcare professional or holistic practitioner and are experiencing compassion fatigue.
Perhaps you are running a business as a entrepreneur, or manager or director with employees to care for.
Perhaps you are in the non-profit sector, an advocate or activist boldly serving others.
Perhaps you are a caregiver to an elderly loved one, to children or to someone with diverse abilities and special needs.
Caring and the cycle of continuous giving to others can take a large mental and physical toll. It can feel like there is little room for replenishment.
Those who are empathetic and caring are often more comfortable giving than receiving and will find themselves naturally working longer and serving more intently without "rest". By rest, I mean receiving, going inward, replenishing in a way that is fruitful and nourishing to your system.
Humans have a finite source of energy. We are rechargeable batteries- and if your desire is to give and serve to your full, utmost potential- learning the vital skill of recharging your own battery is THE most important gift you can give yourself!
One way to recharge is through mindful and meditative practices as you are about to embark on. There are many hundreds of ways though and for those skilled and in the position of compassionate service to others, it can require some sleuth work to re-discover what lights you up, recharges you and renews you to a place of energy again.
My hope for you during this 4 part series is you will discover that quality over quantity is so very restorative. Little pockets of time are stellar for recharging and reducing care-taking, serving and decision fatigue
Less really is more! I discovered this myself as I was shifting from the significant fatigue of over-giving.
Lektion 2
Session 1: Breath Awareness
In Session 1, we will be cultivating breath awareness as a powerful tool to reduce fatigue and regain center which ultimately leads to clarity for yourself and what is best for you, but also for those you serve.
What is possible? I have discovered that when we re-connect to the CORE of ourselves we activate a well-spring of clarity, courage, peace, joy & inner wisdom (I call it Pelvic Wisdom!) to know what is most aligned for ourselves as well as for those we serve. It is a win-win!
Savor this mindful practice.
Some helpful notes as you use this mindful practice:
- Please be sitting or lying down.
- Be sure you are comfortable- use pillows, a blanket, or adjust yourself to reduce any discomforts or cold/hot sensations in your body.
- Headphones are optional.
Lektion 3
Session 2: The Body Scan Technique
During this mindful practice, we will work with cultivating physical awareness for those who are losing themselves mentally & physically while serving others.
What do I mean by "losing ourselves"? When serving others, the focus is very often outward- remaining acutely aware of what others need. Remaining acutely aware how to fix, assist, or make easier the lives of those you serve. This is an important skill, but equally as important is having inner awareness.
Inner awareness is being able to sense the inner landscape of your body & mind: when you may need a break, need a postural adjustment, are tense, are in pain, feel imbalanced, are on the road to burnout or fatigue, feel joyful, energetic, or strong.
Many come to the retreats and personal coaching I lead sharing: "I really need more balance in my life."
What I have discovered is that this balance we seek comes from holding awareness for our external surroundings while ALSO holding bold, courageous, loving awareness for our own inner awareness.
Why we are here: to be able to serve from a place of energy, of joy & of clarity which means YOU and your wellbeing ARE equally as important as those you serve.
Recall how in the welcome message I shared less is more? Countless have told me they do not have time to focus on themselves or, that it would be dangerous and they would drop the ball on something- pastors of huge congregations, activists for human rights, leaders within large corporations and world wide organizations...
What each of these courageous individuals discovered by working with these practices and with private, individualized coaching, is that they can be MORE efficient, MORE in tune! With less physical and mental toll on themselves.
Why are you here? So you can fit you back into the equation of success! and since your definition of success greatly includes the success and joy of others but something inside you is CRAVING some space and peace, I am here to offer hope that BOTH are not just possible but a birthright you are being called to step into!
Enjoy this mindful practice!
Some helpful notes as you use this mindful practice:
- Please be sitting or lying down.
- Be sure you are comfortable- use pillows, a blanket, or adjust yourself to reduce any discomforts or cold/hot sensations in your body.
- Headphones are optional.
Lektion 4
Session 3: Loving Kindness Practice
During session 3, let's work with cultivating loving kindness.
I assume, if you are here, you are highly capable of showing loving kindness to those you serve. I also know from my own experience in serving others and my family, that if you are here you have experienced moments of burn out, where you have not been able to remain loving and kind to others, perhaps resentful, short or off putting.
I deeply wish to share that instead of feeling guilty and bouncing back into more loving kindness to others- when this happens it is a gentle, loving indicator. Just as the indicator light glows on your dashboard as you need an oil change. A gentle reminder.
It is a reminder that it is time to experience loving kindness towards yourself.
Beautifully, as we take this bold and uncomfortable step to practice loving kindness for ourselves, the most important thing happens- our capacity to serve GROWS.
Nourish & Renew with this mindful practice.
Some helpful notes as you use this mindful practice:
- Please be sitting or lying down.
- Be sure you are comfortable- use pillows, a blanket, or adjust yourself to reduce any discomforts or cold/hot sensations in your body.
- Headphones are optional.
Lektion 5
Session 4: Uncovering Your Own Needs
Today, in session 4 let's work to uncover your own needs that can get buried while caring and serving others.
This mindful practice is one of the most powerful. But, I will also warn can feel the most difficult for some. I encourage you to settle, release expectations and let whatever insight comes today, to come.
Uncovering your own needs can feel precarious because there is a "hook" or trigger within the survival brain that feels letting go for even a moment in time, will make you weak, forgetful or so relaxed that you may "give it all up" and stop caring.
After working with hundreds of individuals on this issue, around the world, as well as doing this for myself in my own life, I can assure you that uncovering your own needs will not:
Make you lazy, decide to retire (if you are not ready), forget, run away and join the circus, drop the ball on important tasks, or cause you to be someone who is selfish and doesn't care.
What uncovering your own needs will do for you is:
- Specifically know how to take care of you
- Regain your energy and vitality
- Reduce aches and pains
- Improve your sleep cycles
- Tap into what brings you JOY
- Restore your stressed nervous system, so you can remain centered in adversity
- Stop spinning your wheels in decision fatigue- and instead easily make decisions again.
- Deeply settle as you engage in this mindful practice!
Some helpful notes as you use this mindful practice:
- Please be sitting or lying down.
- Be sure you are comfortable- use pillows, a blanket, or adjust yourself to reduce any discomforts or cold/hot sensations in your body.
- Headphones are optional.
Lektion 6
A Final Message + How to Proceed
((Please read before listening to audio))
My intention in creating this meditative 4-part practice is to open the doors physically, mentally and spiritually for healing to begin to unfold in your life. During this series, you started creating balance in giving and receiving. As this happens, you will be more effective in your roles in assisting others while simultaneously more able to take care of you and enhance your own wellbeing. How wonderful is that?!
It is cliché, but true- one has to put their own oxygen mask on first (or very soon after!) in order to be a healthy, energetic, clear and loving assistant to others.
You can keep falling into the same ruts.
You can keep setting goals to take care of yourself only to crash and get disappointed.
You can keep focusing externally on helping everyone else because it is more natural.
But...what if you could continue this study and learn how to fit yourself into the equation to create a fulfilling, joyful, healthful experience for yourself now?
I hold the firm, exciting intention that you are deserving of being taken care and it is 100% possible to see abundance and joy in your life, just as you help to create peace and ease for others!
Please keep using these meditations. The more you engage, the more your nervous system can deepen into rest and restoration.
It is with sincere gratitude that I am saying thank you for trusting me with your time and energy.
With love and light,
Sara
