Mindful Body Scan (welcoming sensation) accompanies week four of Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce.  Mindful Body Scan can help to release residual tension and support the body to anchor into a deeper state of relaxation and  restoration.
 
A shorter (6 mins) version of the practise is available via the Mindarma app and online here 

This practise accompanies week 4 of the Self-Compassion Series for DFFH Victoria.

This short mindfulness practise supports you in relaxing the mind and body by welcoming the goodness in life. You are invited to welcome a memory of true wonder and sweetness and bring your full attention to this moment of goodness.  You may carry this sense of appreciation, delight and contentment with you throughout the day. 

This short practise accompanies Week 4 of Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce.  

It supports you in reconnecting with the nourishing and soothing qualities of the breath. It also provides an opportunity  to set a wellbeing or self-care intention for your day or week. 

This  self-compassion meditation accompanies week 4 of Mindarma's  Self Compassion series with Dr Sadhbh Joyce. This recording is taken directly from webinar 4 in the series.

Loving Kindness Meditation (LKM)  helps us to attend and befriend our minds,  bodies and our experiences with mindfulness and self-compassion. We learn how to offer ourselves warmth, care, kindness and support. We offer ourselves genuine warmth and care by holding a loving kindness intention for ourselves and others. We explore widening our circle of compassion to include family, friends and people in our community.

Loving Kindness phrases explored in this practise include:
"May I be peaceful, May I be safe, May I be kind, May I be patient with myself and others, May I  recognise and trust the goodness in my self and others".

May they be peaceful, May they be safe, May they be kind, May they be patient with themselves and others, May they recognise and trust the goodness in themselves and others".

Inner Sanctuary is a short  visual practise that supports you in reconnecting with a sense of grounded, balanced awareness. During the  practise you are invited to welcome images that evoke a sense of safety, care and ease in the mind and body.        This practise accompanies Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce.

This  practise accompanies Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce.  

This practise enables you to centre your mind and body, reconnecting to a sense of grounded, balanced awareness. During the practise you are invited to connect with the  qualities of your true nature that are inherently compassionate, kind and supportive. 

The RAIN meditation accompanies week 3 of Mindarma's Self-Compassion series for DFFH Victoria with Dr Sadhbh Joyce.

The RAIN practise helps us to attend and befriend our minds,  bodies and our experiences with mindfulness and self-compassion. We learn how to offer ourselves warmth, care, kindness and support.

R - Recognise what is going on
A - Allow the experience to be there, just as it is
I - Investigate with care and interest
N- Nurture with self-compassion (warmth, care, support): Gesture of care (supportive touch), soothing pause, supportive self-talk, words of encouragement, kindness & reassurance.

This practise accompanies week 2 of Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce.   Progressive Muscle Relaxation (PMR) supports you in activating your body's relaxation response (via the vagus nerve). It involves actively tensing and softening different muscle groups throughout the body. PMR can be particularly helpful after a stressful day if you're finding it difficult to unwind. It can also support the body to relax in preparing for sleep. 

This practise accompanies week 2 of Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce. 

This  practise supports you in  offering kindness, care and warmth towards areas of the body that may be holding residual stress/tension. 

Mindful Self-Compassion involves offering kindness, warmth and genuine care to our own minds and bodies as we navigate the ups and downs of daily life. This practise also helps  us to acknowledge, process and integrate our emotional experiences with great care and integrity. 

This practise accompanies week 2 of Mindarma's Self-Compassion Series for DFFH Victoria with Dr Sadhbh Joyce.

The practise supports you in taking a little time out just for you -  to nourish and replenish your whole being.

Mindful Self-Compassion involves offering kindness, warmth and genuine care to our own minds and bodies as we navigate the ups and downs of daily life. This practise also helps  us to acknowledge, process and integrate our emotional experiences with great care and integrity.

You may wish to explore a video of this practise here.