Transformational and Regenerative Practices for Personal Evolution
A skill-share collection from our network
The world is reaching thresholds of change on so many fronts. Many of us are expressing growing uncertainty and discomfort from the systems that are failing us as well as how our own shadow or trauma is triggered by the changes. Those working on changing the systems towards that which is healthy also need life sustaining practices for themselves. Many change makers and and activists are realizing that the outer change can only be done while doing the inner change work. This is essential and necessary because how we perceive, how we react or respond, and how we act is directly connected to our inner experience and what we believe and feel.
Challenges and triggers in our work, our world and our life can reveal tender places of our own learning and healing edges and is an excellent opportunity to do some inner work. In so doing, we not only become more effective change makers, we also heal ourselves, bring greater health to our relationships, and widen our experience of joy and authentic expression.
Challenges and triggers in our work, our world and our life can reveal tender places of our own learning and healing edges and is an excellent opportunity to do some inner work. In so doing, we not only become more effective change makers, we also heal ourselves, bring greater health to our relationships, and widen our experience of joy and authentic expression.
And when we are feeling good and not particularly challenged, this is a good time to instill personal practices that will help you navigate life's journey as a whole--building your "resilience muscles"--so you'll have greater capacity when things may get more turbulent. Building inner resources and having effective tools when facing adversity, trauma and life's many challenges makes a huge difference in how successfully we can navigate our journey in life.
Gathered here from members of the IRN are some effective methods, tools, practices and information for supporting your healing, inner work and relationships--carrying into your life in all you do.
Gathered here from members of the IRN are some effective methods, tools, practices and information for supporting your healing, inner work and relationships--carrying into your life in all you do.
BASICS OF CULTIVATING PERSONAL RESILIENCE
Developing real resilience in life is a valuable skill that can help you navigate challenges, bounce back from setbacks, and maintain a positive mindset. Here are some strategies to cultivate resilience:
Cultivate a positive mindset: Train yourself to focus on the positive aspects of situations and practice gratitude. This can help you maintain a more optimistic outlook, even during difficult times.
Build a strong support system: Surround yourself with supportive and understanding people. Cultivate relationships with friends, family, mentors, or support groups who can offer guidance, empathy, and encouragement when you face challenges.
Develop problem-solving skills: Strengthen your ability to find solutions by breaking down problems into manageable steps. This approach helps you tackle challenges more effectively and boosts your confidence.
Practice self-care: Take care of your physical, mental, and emotional well-being. Engage in activities that promote relaxation, such as exercise, meditation, spending time in nature, or pursuing hobbies you enjoy.
Embrace change and adaptability: Life is filled with unexpected changes and challenges. Develop flexibility and adaptability to adjust to new circumstances and find innovative ways to overcome obstacles.
Set realistic goals: Establish achievable goals that align with your values and aspirations. Break them down into smaller milestones, which can provide a sense of accomplishment along the way, boosting your confidence and motivation.
Cultivate a growth mindset: Embrace a mindset that views failures and setbacks as opportunities for learning and personal growth. Focus on what you can learn from each experience rather than dwelling on the negative aspects.
Seek meaning and purpose: Reflect on your values and what truly matters to you. Cultivate activities and relationships that align with your sense of purpose, as they can provide a sense of fulfillment and motivation during challenging times.
Practice self-compassion: Be kind to yourself and treat yourself with the same compassion and understanding you would offer a close friend. Acknowledge your strengths and accomplishments, and forgive yourself for mistakes or setbacks.
Remember that resilience is a lifelong journey, and it takes time and practice to develop. By incorporating these strategies into your life, you can strengthen your resilience and navigate challenges with greater ease and confidence.
Developing real resilience in life is a valuable skill that can help you navigate challenges, bounce back from setbacks, and maintain a positive mindset. Here are some strategies to cultivate resilience:
Cultivate a positive mindset: Train yourself to focus on the positive aspects of situations and practice gratitude. This can help you maintain a more optimistic outlook, even during difficult times.
Build a strong support system: Surround yourself with supportive and understanding people. Cultivate relationships with friends, family, mentors, or support groups who can offer guidance, empathy, and encouragement when you face challenges.
Develop problem-solving skills: Strengthen your ability to find solutions by breaking down problems into manageable steps. This approach helps you tackle challenges more effectively and boosts your confidence.
Practice self-care: Take care of your physical, mental, and emotional well-being. Engage in activities that promote relaxation, such as exercise, meditation, spending time in nature, or pursuing hobbies you enjoy.
Embrace change and adaptability: Life is filled with unexpected changes and challenges. Develop flexibility and adaptability to adjust to new circumstances and find innovative ways to overcome obstacles.
Set realistic goals: Establish achievable goals that align with your values and aspirations. Break them down into smaller milestones, which can provide a sense of accomplishment along the way, boosting your confidence and motivation.
Cultivate a growth mindset: Embrace a mindset that views failures and setbacks as opportunities for learning and personal growth. Focus on what you can learn from each experience rather than dwelling on the negative aspects.
Seek meaning and purpose: Reflect on your values and what truly matters to you. Cultivate activities and relationships that align with your sense of purpose, as they can provide a sense of fulfillment and motivation during challenging times.
Practice self-compassion: Be kind to yourself and treat yourself with the same compassion and understanding you would offer a close friend. Acknowledge your strengths and accomplishments, and forgive yourself for mistakes or setbacks.
Remember that resilience is a lifelong journey, and it takes time and practice to develop. By incorporating these strategies into your life, you can strengthen your resilience and navigate challenges with greater ease and confidence.
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Grounding Meditations
Here are some different versions (and lengths) of grounding meditations. Grounding is so helpful anytime you need to find your center or regain balance, to use in group meetings and gatherings to bring everyone more present, and to have as a regular daily practice. |
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Helpful Practices
A simple practice for grounding
The following embodiment practice from Dault uses different touchpoints on the body to help you get grounded into stillness.
Thank you to Psychcentral.com
The following embodiment practice from Dault uses different touchpoints on the body to help you get grounded into stillness.
- Sit comfortably cross-legged or in a chair. (You may still practice indoors and still receive the benefits if you don’t have access to an outdoor green space.)
- Notice your posture. Start by noticing your posture and how you’re holding yourself to help invite relaxation into your body.
- Notice your surroundings — the colors and textures and objects of the room you’re in or the splendor of the outside world around you. Is there a smell? A taste? Exploring the senses can help you open up to the environment and create a sense of safety.
- Feel the anchor of your feet on the ground below you.
- With your eyes open or closed, bring your attention to other anchor points around your body (feet, sitting bones, hands, back, sternum, etc.).
- If it’s comfortable for you, bring your attention to your breath. Breathe into your lower abdomen to create a sense of grounding and stability. Begin to expand your breath and notice your whole body breathing.
- In conjunction with the breath or as an alternative if the breath feels stressful, bring your attention to the different sounds around you.
- Begin to notice the space between the sounds and dive into silence as it arises.
- As you sit in this practice for several minutes or more, try to stay in your body. If your attention starts to drift away from your body, bring yourself back by feeling the anchor of your feet on the Earth.
Thank you to Psychcentral.com
Some days it’s hard to carry on. It’s OK to not feel OK. Be gentle with yourself.
Here are four things you can try today to help calm your nervous system:
1. Movement helps process emotions. Walk, workout or dance.
2. Unplug from news and social media and connect directly with friends and family.
3. Journal or draw as a way to express what is on your mind.
4. Breathe using the technique demonstrated in our video below or a favorite app or recording.
Here are four things you can try today to help calm your nervous system:
1. Movement helps process emotions. Walk, workout or dance.
2. Unplug from news and social media and connect directly with friends and family.
3. Journal or draw as a way to express what is on your mind.
4. Breathe using the technique demonstrated in our video below or a favorite app or recording.
Meditations for Self-Healing
Foundational meditation for inner awareness and healing around any issue or challenge
coming soon!
Foundational meditation for inner awareness and healing around any issue or challenge
coming soon!
Mindfulness Practices
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Mindfulness Practice with Ikela Lewis--Introduction
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Short Mindfulness Practice
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Mindfulness Practice
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Interpersonal Practices
Conflict Transformation Course
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Empathic Listening Practice with Suzanne Jones
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Regenerative Feedback Process
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Mental and Emotional Wellness
What it means to be well from an Indigenous
perspective with Dr Lisa Graysheild
perspective with Dr Lisa Graysheild
Self Awareness and Shadow Work
Evolving our Awareness
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Grief Work
The Transformative Power of Grief
Addiction Recovery
- Live Another Day - Live Another Day believes in equal access to life-saving mental health and substance use resources. This website provides extensive information on the best resources available.
- The Summit Wellness Group - Since it's important to understand the signs of drug abuse, I'd also recommend this guide. The Summit Wellness Group also has an excellent guide written and curated by women of color: Over 60 BIPOC resources for addiction and mental health.
Collective Healing Information and Insight
Discussion on cultural change from a feminine perspective