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

Intro, Mindfulness and Emotions

Mindfulness and Emotions

“Feelings are much like waves. We can't stop them from coming, but we can choose which one to surf." — JONATAN MÄRTENSSON

Emotions add colour to our lives, yet we often do not notice them until they bring us either pleasure or pain. By bringing mindful awareness to our emotions, we can learn to notice and label them. Labeling emotions can help us to appreciate pleasant moments, be curious and open to unpleasant experiences, and even notice neutral events that do not create very strong feelings and are usually overlooked.