Emotional Self-Care
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1. The Window of Tolerance - Week-1

The Window of Tolerance
How Mindfulness Helps
The “Window of Tolerance”
"Window of Tolerance"
Emotional Awareness
Grounding Skills
Eating Mindfully - Exercise
3-Minute Breathing Space
Practice 1 - The Five Senses
Practice 2 - 3-Minute Space
2. Mindfulness and the Brain - Week-2

Intro, Mindfulness and the Brain
The Triune Brain (3-part)
Brain and Stressful Events
The 3-Brains and Mindfulness
Practice 3 - Mindfulness of Breath
Practice 4 - Meditation of Sounds
3. Mindfulness and Emotions - Week-3

Intro, Mindfulness and Emotions
Welcoming Our Emotions
The Emotions Wheel
Practice 5, Mindfulness of Emotions
Practice 6, Standing Meditation
Journal, Mindful Emotions
4. Action Plan for Self Care - Week-4

Action Plan for Self Care
Understanding and Balancing Stres
Taking Mindful Action in Daily Life
Take Action
Survival Resources:
Self-Care as a Resource
Practice 7, Self-Care Meditation

The Window of Tolerance

“We can’t direct the wind, but we can adjust the sails.” — Thomas S. Monson

Mindfulness

Mindfulness is present moment awareness.

It means paying attention to our thoughts, emotions, and feelings in the body as they are happening and adopting an attitude of curiosity and compassion.