Building resilience, managing stress

A 4 week mindfulness course

Building resilience and inner strength is essential. It helps us to manage stress and reactivity, create solutions when faced with difficulties, look after ourselves, and take better care of our families, friends and the wider community.

Week 1

 

Working with anxiety and stress

  • Anxiety and fear
  • What does stress do in the body?
  • How do we create stress?
  • Creating resources through learning
  • Tips for inner resources to meet stress and build resilience

Tips

  • Pause to be mindful. Be aware of what is happening around you and inside you. Stay present. 
  • Acknowledge feelings as they are there. Allow them to be there.
  • Calm the body – take 3 breaths where the exhale is longer than the inhale (keep that comfortable).
  • Notice that you’re basically alright right now.
  • Eat well 
  • Stay active 
  • When you go out, stay grounded
  • Develop agency: learn more about what you feel threatened by, so that you have a balanced picture. 

Downloads

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Resources

Why should you want to exclude any anxiety, any grief, any melancholy from your life, since you do not know what these conditions are accomplishing in you

Rainer Maria Rilkefrom Letters to a Young Poet

Week 2

 

Mindfulness, self-compassion, self-care

  • What is self-compassion
  • Mindfulness, kindness, common humanity
  • Why practice self-compassion
  • Tips for inner resources and self care

Tips

  • Pause to ask yourself: What’s the kindest thing I could do for myself right now?
  • Be aware of what wears you down, take it seriously and do what is in your own power to reduce it.
  • Tune into your breathing and a sense of mindful presence when going about your work or talking to others.
  • Use a soothing touch: offer yourself a hug, place a hand on your heart, etc.
  • In the first and last 30 mins of your day disconnect from email, social media, and news. 
  • Bring to mind that feeling of being on your own side.
  • Whenever you feel stuck or powerless, look for something – no matter how small – that you can usefully do to feel more active and potent. 
  • Appreciating something that is already pleasant.
  • Choose to see what’s joyful and uplifting – right here, right now, regardless of conditions and circumstances.

Downloads

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Resources

It only takes a reminder to breathe,
a moment to be still, and just like that
something in me settles, softens, makes
space for imperfection.
The harsh voice of judgment drops to a whisper
and I remember again that life isn't a relay race;
that we will all cross the finish line;
that waking up to life is what we were born for.
As many times as I forget,
catch myself charging forward
without even know where I'm going,
that many times I can make the choice to stop,
to breathe, and be, and walk slowly into the mystery.

Walk slowly, Danna Faulds

Week 3

 

Safety, satisfaction, connection

  • Our basic needs: safety, satisfaction and connection
  • Gratitude
  • Tips to increase a sense of connection

Tips

  • Make time to connect with other people regularly 
  • Ask people for support to empower them to help you
  • Support others. Standing up for others is healing for ourselves.
  • Tell someone you care about them or appreciate their work. Thank them. 
  • Think of 3 new things that you’re grateful for, every day. 

Downloads

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Resources

If you find no one to support you on the spiritual path, walk alone. If you see a wise person who steers you away from the wrong path, follow them. The company of the wise is joyful, like reunion with one’s family. Therefore, live among the wise, who are understanding, patient, responsible and noble. Keep their company like the moon moving among the stars.

Dhammapada

Week 4

 

Developing resilience – savouring the good

  • Working with environment, body and mind
  • Savouring the positive
  • Tips to grow a resilient core

Tips

  • Stay active (whatever kind of exercise or activity).
  • Keep the brain active – keep learning, practice mindfulness
  • Get proper rest – sleep as much as you need to.
  • Use the beginning and the end of each day to replenish yourself. 
  • Listen to your needs: What is the kindest thing I can do to myself?
  • Connect with others – give and accept help
  • Doing positive things every day or having positive interactions creates trait resilience. 
  • Pursue your aims and your relationships with generosity, compassion and forgiveness. 
  • Keep practicing!

Downloads

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Resources

In the beginning nothing comes, in the middle nothing stays, in the end nothing goes.

Milarepa (1040-1123)