Self-Love Foundation – Intro Module

    Self-Love Foundation – Intro Module

    Intro Lesson

    Overview: Shift Your Mood and Somatic Symptoms through Multi-Sensory Somatic Stress Relief Sessions. In this course we will use simple strategies to release stress, shift emotions, decrease pain, reduce physical symptoms, enhance your mood and increase energy. 

    We will expand your energy and motivation as you reduce symptoms and release stress.  We will journey through various stress relief techniques over the next 7 days. 

    Benefits: Release Stress, Shift Emotions, Decrease Pain, Reduce Physical Symptoms, Calm Your Nervous System, Enhance your Mood, Increase Motivation and Increase Energy. 

    Introduction:  Stress Less with Breath, EFT (Emotional Freedom Technique), TFT (Thought Field Therapy), Meditation and Somatic Stress Relief.   You will learn to shift your mood and symptoms with different techniques. We will work through your stress and symptoms as you build a self-love toolbox. By the end of the journey, you will be tuned into your bodies unique responses to stress and the techniques that work best with each feeling, emotion, and symptomatic stress response.

    Acknowledgements: Thought Field Therapy was created by Dr. Roger Callahan. Emotional Freedom Technique was created by Gary Craig. Morrnah Simeona created the Ho’oponopono Forgiveness Prayer.  Kubler-Ross Grief Cycle. Maslow’s Hierarchy of needs. Hawkins scale of consciousness created by David Hawkins. Wong-Baker Faces scale used as our Awareness Scale.

    Day 1

    Letting go of stress and learning simple activities to release energy and emotions will help clear your mind and calm your body. Our body reacts quickly to triggers creating physical, mental and emotional symptoms. We face a variety of stressors (true stress, perceived stress and triggered stress). But regardless of the type of stress our body responds the same way even if the threat can’t harm or kill us. Regardless of the stressor our bodies respond automatically causing stress, symptoms and emotions to reach overwhelming levels. Our bodies are used to being stuck in the Fight or Flight mode. You can regain control over this daily automatic response, reduce your trigger response and decrease stress levels. You can access “mind over matter” and decrease or stop the symptoms, anxiety and pain through self-loving practices. Awareness Check-in: But first, let’s recognize the symptoms and feelings you are experiencing today. Before we jump into stress release, it is important to become aware of your current feelings, emotions and physical symptoms. Use this awareness scale to guide you throughout the program to identify your symptoms severity and effectiveness of the stress relief strategy of the day. What symptom are you feeling today? Where is that symptom on a scale from 0-10. (0 being no pain and 10 being severe pain). Are you experiencing an emotion or feeling at this moment? Where is that emotion on a scale from 0-10.

    Letting Go of Stress

    Tools & Meditations

    Using your Breath & Sensory Touch to release stress and expand energy in your body. Release somatic stress from the body through breath, sensory touch and body positions. Tools: Expansion Breath, 555 Breath and Dragon Fly Position Benefits: Reduce Stress, Calm Nervous system, Clear your Mind, Reduce Anxiety and Enhance Mood. Introduction: Expansion Breath – Let’s focus on slowly expanding the breath a little deeper with the 555 Breath. Slowly, inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 5. Dragon Fly Position and 555 Breath -Lay on a flat surface with your fingers interlocked. Rest your neck the the palms of your hands. Touch your feet together and open your knees wide apart. Focus on your breathing as you lay in this position to help calm your nervous system, calms your body, slows your breath and relaxes your body. Take in 3 deep slow breaths. And now let’s inhale for a count of 5, hold for a count of 5 and exhale for a count of 5. Awareness Check-in: From 0-10 Where is your symptom on the scale? Where is your emotion on the scale? If your symptom is still above a 2 on the scale, I encourage you to take some more time to focus on the strategy until your symptom decreases.

    Day 2

    Understanding Grief and its impact on physical and emotional health. Tools: Awareness Check-in Scale Benefits: Preparing for stress relief session by creating a foundational understanding of heavy emotions (sadness, depression and grief). Reduce Stress, Calm Nervous system, Clear your Mind, Reduce Anxiety and Enhance Mood. Introduction: We all experience grief regularly. We may not realize it. We grieve or experience loss in a variety of ways. We grieve the loss of a situation, place, person, circumstance, situation or object. We can experience loss at various degrees and intensities throughout our lives. The emotions of grief, sadness, depression and overwhelm can continue to occur and can become overwhelming filling the body with physical and emotional symptoms. If we experience ongoing grief and the stress builds in our bodies the somatic symptoms and feelings can be quite overwhelming. We experience grief when a relationship ends or we reach a difficult cross road. Grief builds emotions of sadness, hopelessness, helplessness, and depression. These emotions lower our vibration and impact our physical, emotional, spiritual and mental health. Awareness Check-in: So now it is time to tune in and become aware. Are you feeling grief, sadness, helplessness or hopelessness? And are you feeling any symptoms in your body? From 0-10 where is the emotion and the symptoms. Find a quiet space to listen to this audio and practice the strategy. The goal is to bring your stress levels down to 0 or 1 on the scale. I invite you to rewind the audio if your stress remains above 0 or 1. This technique will work for other emotions even though there are slight variations of thought field therapy based on your emotions. Thought Field Therapy technique for sadness. We will begin with tapping to lower your stress level to 4. Begin tapping at the gamut point. Notice from 0-10 where are you on the scale. Once your stress is down to a 4 you will move on to the eye movements. Acknowledgements: Thought Field Therapy was created by Dr. Roger Callahan.

    Meditations & Tools

    Using Thought Field Therapy to release stress and expand energy in your body. Tools: Thought Field Therapy Meditation for Sadness or Depression Benefits: Reduce Stress, Calm Nervous system, Clear your Mind, Reduce Anxiety and Enhance Mood. Introduction: This is a guided meditation to reduce stress using tapping, eye movements and vocalization. The technique used during this session is Thought Field Therapy for Depression or Sadness. Acknowledgements: Thought Field Therapy was created by Dr. Roger Callahan. Next Lesson: Free Your Body Through Forgiveness

    Day 3

    Freeing your body of emotions and stress through Forgiveness Practices Tools: Awareness Check-in and H’oponopono Forgiveness Meditation Benefits: Understand the benefit of Forgiveness as a healing tool. Reduce Stress, Calm Nervous system, Clear your Mind, Reduce Anxiety and Enhance Mood. Introduction: We will use self-love and forgiveness as self-healing and self-soothing tools. Forgiveness is a powerful tool to heal the emotional and physical root of physical symptoms. This course takes you through simple strategies that shift the negative voice, help you recognize self-sabotaging thoughts/feelings and beliefs and work on shifting them in the moment. And through self-love and forgiveness you begin to unravel the blessing in each situation. The secret is forgiving to let go of the past and move forward. And the more you trust yourself and take action the easier the journey becomes. And soon you will access your own state of mind over matter (a state your conscious mind regains control over the subconscious patterns). And as you learn, grow and evolve through the triggers you will diminish the frequency and duration of stress each day. And each day becomes easier to recognize the positive in each situation as you access your own inner balance. Your awareness and self-love can pave the way for you to find your joy. You will begin to recognize that forgiveness is a practice that empowers you to live in the moment, forget the past and shift your perspective quickly. Forgiveness paves the way for you to evolve and grow. And today’s practice is a simple self-loving meditation. Now find a quiet place, then play the next audio to listen to the meditation.

    Meditations & Tools

    Freeing your body of emotions and stress through Forgiveness Practices Tools: Awareness Check-in, H’oponopono Forgiveness Meditation Benefits: Reduce Stress, Calm Nervous system, Clear your Mind, Reduce Anxiety and Enhance Mood. Introduction: This is a guided meditation to reduce stress using Ho’oponopono Forgiveness Prayer. Listen to this Ho’oponopono Forgiveness Meditation. This is an ancient Hawaiian forgiveness ritual. It involves expressing remorse (I am sorry), asking for forgiveness (Please forgive me), expressing gratitude (Thank you), and expressing love (I love you). This simple practice helps you heal and transform relationships as you forgive yourself and those that have hurt you. It will guide you into relaxation and healing. This practice promotes healing, understanding, and connection with others. This practice also expands your connection with yourself.

    Day 4

    Understanding the Impact of Anger on the Mind and Body. Building Awareness of Symptoms and Stress in the body. Tools: Awareness Check-in Scale Benefits: Understanding the Fight or Flight Response and the impact of stress on the body as we prepare for stress relief. Understanding the impact of Anger and Frustration on the mind and body. Learn the benefit of using Thought Field Therapy to decrease frustration and anger quickly. Introduction: Anger and Frustration can build up stress in our bodies rapidly. We can be triggered by conversations, confrontations, recurring arguments, old patterns, etc. The problem with anger is when it is switched on, it makes it difficult to concentrate or focus on something else. Our minds often get stuck in an anger loop and this affects our mood, reactions, words, speech, thoughts, feelings and beliefs. And the negative emotions cause our body to react as our nervous system responds to the stressor. It can often be hard to meditate or focus on your breath when anger is flowing through your body and mind. Thought Field Therapy is a simple practice that can help with a variety of emotions (anger, anxiety, fears, pain and sadness). The sequence varies depending on the emotion. Today we will focus on the sequence for anger. TFT combines tapping, breathing, vocalizations and eye movements to release stress from the body, nervous system and cranial nerves. It is effective and symptoms decrease rapidly. Awareness Check-in: Take in 3 deep slow breaths. Tune into your body and notice if you feel anger or frustration? On a scale from 0-10, how much anger do you feel? It is important to establish a baseline and identify if the number is above a 4. In TFT we begin tapping to decrease stress to a 4. Once the level is at a 4, you will begin the eye movement, tapping, breathing and vocalization portion of the session. If you ever feel like your stress is still above a 4, rewind the audio and continue tapping until your stress decreases. Find a quiet place and press play for the TFT meditation.

    Tools & Meditations

    Using Thought Field Therapy to Release Anger and Frustration Tools: Awareness Check-in Scale and Thought Field Therapy Meditation to Release Anger Benefits: Reduce Stress, Calm Nervous system, Clear your Mind, Reduce Anxiety and Enhance Mood. Introduction: This is a guided meditation to reduce stress using tapping, eye movements and vocalization. The technique used during this session is Thought Field Therapy for Anger and Frustration.

    Day 5

    Understanding the Fight or Flight Response and the impact of stress on the body as we prepare for stress relief. Understanding the impact of Anxiety on the mind and body. Learn the benefit of using Emotional Freedom Technique to release stress and anxiety from the body.
    Introduction: Emotional Freedom Technique is an alternative treatment used to relieve symptoms of physical and emotional stress. It can be beneficial for pain, stress, anxiety and a variety of emotions by balancing your energy centers. Tapping at the specified points in the face and body helps relieve stress, increase blood flow, release tension and emotions. During a session, you may sometimes feel an urge to cry and it is important to allow yourself to feel the emotions you are experiencing as you release them. The typical tapping points are the heel of the hand, eyebrow, under eye, side eye, under nose, chin, collar bone and under arm. There are other variations and locations of tapping. Any self-loving practice using touch on the face or body can relieve somatic stress.

    Let’s begin the EFT session. The tapping sequence is combined with Affirmations to help relieve mental and physical stress. The affirmations for today are: I am a Master of my thoughts. I can access Mind over Matter. I am amazing and aware. I am special and spontaneous. I am truthful and trustworthy. I am resourceful and resilient. My world is divine. If you feel like crying at any time during the sequence, allow yourself to feel it and continue breathing and tapping along with the audio. Find a quiet and safe place to practice your EFT session. And when you are ready press play.

    Tools & Meditations

    Day 6

    Reflexology And Breathing For Stress Relief. Understanding the benefit of Reflexology to reduce stress and symptoms in the body. Tools: Awareness Check-in Scale and Ear Reflexology Meditation Benefits: Release Stress, Shift Emotions, Decrease Pain, Reduce Physical Symptoms, Calm Your Nervous System, Enhance your Mood, Increase Motivation and Increase Energy. Introduction: Reflexology is an alternative practice where you use massage on the hands, feet or head to relieve stress and tension. There are reflex points on these areas that reduce stress throughout the body. There are points in the ears, hands and face that are linked to the organs throughout the body. And a simple massage can relieve stress and somatic symptoms throughout your body. Today we will focus on the ears. The ears are filled with nerves and blood vessels. During this session you will massage and increase blood flow to your hands and ears. And in the process you will release stress from your body through reflexology.

    Tools & Meditations

    Understanding the benefit of Releasing Heart Break and Grief through Meditation. Tools: Awareness Check-in, Heart Awareness Check-in Scale and Heart Expansion Meditation Benefits: Release Stress, Shift Emotions, Decrease Pain, Reduce Physical Symptoms, Calm Your Nervous System, Enhance your Mood, Increase Motivation and Increase Energy. Introduction: Healing a Broken Heart Breath and Somatic Stress Relief. We have all experienced heart break. There are many situations that trigger a broken heart: break up, loss, death, trauma, relationship changes, etc. The stress impacts our mental, emotional, physical and spiritual wellbeing. But tuning into your body through Self-loving strategies relieves the pressure by calming the nervous system, mind and body. Let’s practice some Breathwork, Somatic Stress Relief and Meditation. And allow Angel Reiki energy to amplify our healing as we release heart break, release stress, calm our minds, relax our bodies, expand our heart energy and create a protective aura.

    Releasing Heart Break and Grief through Meditation. Tools: Awareness Check-in Scale and Heart Expansion Meditation Benefits: Release Stress, Shift Emotions, Decrease Pain, Reduce Physical Symptoms, Calm Your Nervous System, Enhance your Mood, Increase Motivation and Increase Energy. Introduction: This is a guided meditation to reduce stress as you expand your heart energy. The meditation will guide you to expand your heart energy, third eye energy and aura. The meditation will focus on balancing the heart chakra and healing a broken heart through breath and sensory touch.

    Day 7

    Taking Self-Love Into Your Life by Making it a Habit Tools: Calendar, Planner and Phone Alarms Reminders Benefits: Release Stress, Shift Emotions, Decrease Pain, Reduce Physical Symptoms, Calm Your Nervous System, Enhance your Mood, Increase Motivation and Increase Energy. Introduction: Self-Love Paves the way to peeling away the layers of stress we experience daily. You have learned a variety of stress relief tools on this short journey. And I hope you have found relief from your stress and somatic symptoms. Now it is time to take the tools you have in your Self-Love toolbox and use them when stress arises. The trick to creating a lasting habit, is to practice it for at least 21 days. So I invite you to set an alarm for self-love every day. Find a convenient time for you and set an alarm to remind you. Write it on your calendar. And set an intention to practice your technique. This will help you build a habit. And when the self-love time comes, use your awareness to guide you to a practice that serves your stress and symptoms. The tool you use may vary day by day. And that is the best way you can serve yourself. Life becomes easier the more you allow your intuition to guide you, trust the process and practice self-love. May these self-loving strategies continue to serve you and bring you many blessings. Aloha!

    Bonus Ritual Meditations

    Spanish Meditations

    Music Release

    Music is a powerful tool to shift emotions.  You can continue to use the first playlist this week.  Or shift into this new playlist.

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