Instill Self-Care In 7 Days - by Suzan van der Goes

COURSE

Instill Self-Care In 7 Days

With Suzan van der Goes

I invite you to join me in this 7-day course just for you. We take seven days to take time to embrace your life and reflect on what gives you joy. Seven days to take care of yourself, making time for yourself, for inspiration and meditation. Seven days to reflect on what makes you happy and thus, coming home to yourself again and again. Every day there will be a topic to bring more awareness into your life and to experience inner peace and resilience.I will give an introduction on the subject, followed by a guided meditation and often, a poem or a nice quote to inspire, comfort, and soothe you, thus deepening inner compassion and wisdom.

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Meet your Teacher

Suzan van der Goes
Wassenaar

Suzan is a Dutch meditation, mindfulness and self-compassion teacher. Since 2016 she is a valued contributor on Insight Timer. Most meditations and courses are in Dutch, but more English meditations will come soon. Suzan is also a coach specializing in stress and burnout.

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7 Days

2.9k students

4.7 stars

15 min / day

Compassion

English

Lesson 1

Coming Home To Yourself

Today we start with really being present, being at home in the place where you are now and also being at ease with yourself, with your body and mind. A lot of the time we are not really paying attention to our bodies. We are not really in the moment, our thoughts go in all directions. To the past or to the future and to all the stories we are telling ourselves. Awareness, mindfulness, helps to be more in the here-and-now. To be more grounded and so able to break free from all the stories we tell ourselves. The more you are present in the moment, the more you can enjoy everything that is.

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Lesson 2

Being At Ease With What Is

Today we continue with ways to relax the body. When our bodies are more at ease, our minds will follow. Most of the time we are so busy, we forget ourselves and get tired and stressed. Meditation is hard when your mind is full of thoughts. Today you will learn different ways to calm the mind.

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Lesson 3

Cherishing The Moment

Yesterday we paid attention to relaxing the body. When your body relaxes, your mind often relaxes naturally with it. Today I will tell you more about cherishing the moment. Rick Hanson, a well-known neuropsychologist, calls this ‘taking in the good’. In the meditation, we will do a visualization to connect with your own beautiful and safe place.

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Lesson 4

Embracing Happiness

Yesterday we talked about cherishing the small moments, enjoying what comes your way, noticing what is beautiful and nice and there is often so much more than we think. Today we will go a step further and we will look at happiness. The meditation we do today is a special meditation I learned in Plum Village - the Buddhist center of the teacher Thich Nhat Hahn.

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Lesson 5

Finding More Resilience

Yesterday we did a meditation on happiness. I am curious what you have experienced during the meditation and if you can find moments every day that make you happy and give you joy. And so let your heart open a little bit more everyday. Today we talk about more resilience in your life. Equanimity is an important quality for more resilience. Equanimity is also a quality of the heart. In Buddhism there are four qualities of heart: loving kindness, compassion, sympathetic joy, and equanimity. These four qualities help you open your heart for yourself and for others.

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Lesson 6

Joy & Gratitude Go Hand In Hand

In yesterday's lesson we practiced with equanimity as a quality to experience more resilience. Today's topic is gratitude for yourself and for others. No doubt you have heard about gratitude many many times before in meditations, magazine articles, books, and courses - and that is for a reason! Gratitude is good for your health. Gratitude is the opposite of stress. Gratitude can be seen as a flashlight that shines on all the beautiful and good things in your life.

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Lesson 7

The Wisdom In Yourself

In this last session we will dip into some more inner wisdom, and maybe you can discover a beautiful intention for the coming time. I hope the course gave you some insights and that you found ways to take good care of yourself. And of course enjoying everything that is already there. I also hope that you have experienced in the past few days that you already have so much wisdom, resilience, and good qualities in yourself.

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4.7 (96)

Recent Reviews

Cassandra

December 29, 2025

I had a difficult time meditating.

Andrew

December 2, 2025

She’s a great woman to listen to early each morning

Susanne

October 25, 2025

Enjoyed it, thank you

Guy

August 14, 2025

Really good

Олег

August 13, 2025

Amazing course! I really liked the vibe. Many different topics: self awareness, gratitude , happiness and honesty I would prefer to focus deeper on each part. This course is mostly an introduction to many different topics

Caitlin

July 7, 2025

Fantastic way for me to get into meditation for really the first time. I didn’t realize how negative things had gotten in my head lately.

V

May 30, 2025

Thank you so much for this. I really appreciated your insight and your voice makes me happy.

Lauren

March 30, 2025

This course was spectacular! I found myself in a rut coming out of winter mentally and physically. Recovering from knee surgery has been difficult. Suzanne was an amazing leader: I especially loved the last session!!!! My mind was overflowing with ideas as she’d say 😉 thank you! - Lauren in Colorado

Clare

January 24, 2025

This is a wonderful course and I loved listening to Suzan's beautiful and wise words, thank you! I intend to do this again.

Claire

December 11, 2023

Thank you Suzan for this wonderful week in your company. What warm and wise words, I loved the reflections, meditations and poetry. With all the sadness of wars and threat of climate change to our beautiful planet it is a struggle not to feel overwhelmed and helpless. These heart practices are so vital for connecting with kindness and joy. Blessings to you. 🙏☮️🌍💚

Catherine

March 10, 2023

I’m MM

Kristiina

February 27, 2023

I love this course. Wise thoughts with gentle touch. Thank you, thank you, thank you 🙏🏻

Leah

June 7, 2022

Loved Suzan’s voice, language. Pacing and energy. It has been just right start to 7 days and helped me establish the new habit of starting each day with a meditation. Loved her poetry selections and gentle, compassionate spirit!

Chris

February 6, 2022

Thank you for the valuable lessons. I listened to the course before bed and found your words and voice soothing.

Tessa

January 21, 2022

Beautiful eloquent peaceful & insightful- I will play again - thank you 🙏🏻

Karina

November 15, 2021

Marcy

November 14, 2021

Excellent ty🙏🏼💙

Catherine

November 9, 2021

I found this course perfect in every way. Thank you 💕

Dayna

October 28, 2021

Very thought provoking and eye opening. Filled me with good thoughts.

Robin

October 10, 2021

This was a wonderful, calming course. Highly recommended! Thank you.

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