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

Survival Resources:

Survival Resources:

Our Life Preserver when Outside our Window of Tolerance

Other times, when stress or life challenges pull us off course, we may need to draw on other resources to help us get back to stable ground - more like a life preserver.

Make a list of strategies that you can use when you need a life preserver to feel emotionally safe. These may include grounding practices from session one or some of the formal or informal mindfulness practices you learned in the group. Use these ideas as a safety plan for when you get caught outside your window of tolerance.

"Having compassion stalls and ends with having compassion for all those unwanted pans of ourselves. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy." - PEMA CHODRON