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Christine and Rachel Foundation

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Christine and Rachel Foundation

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All offerings (trainings, workshops, consultation, and residencies) are available virtually.

All offerings (trainings, workshops, consultation, and residencies) are available virtually.

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Try this mindfulness practice - listen at link in

Try this mindfulness practice - listen at link in bio or read here: Find a comfortable position where you feel safe and supported.

Notice how your body feels. Stretch in any way that feels good.

Connect with your breath. Breathing in . . . and breathing out . . . Simply notice your breath without changing it. Just be with your breath as it is.

Notice what is happening in your external world as you think about the
wide range of situations that may have your attention at this time.

Notice how your external world may be impacting your sense of well-being. Now notice what is happening in your internal world.

How are you feeling? Welcome the full range of emotions that may be present
in this moment including stress, anger, fear, confusion, and disappointment.

As you hold these situations and emotions in your mind and heart, quietly whisper to yourself:
Love what is.
Love what is.
Love what is.

Notice how those words land today. Do they allow your body to soften or open?
Does your heart feel a bit more at ease? Do they invite a moment of self-compassion?

Remind yourself that things can feel like a lot sometimes. And you can love yourself through this too.

As you welcome all your thoughts and emotions, take a moment now to be with your
Inner Resource ACCEPTANCE:
“I can be here now just as I am.
I can be in this moment just as it is.”

Allow yourself to be with what is. Invite a slower breath in . . . and a slower breath out . . .

Stretch your body in any way that feels good.

As you move throughout your day, when life’s challenges bring up big emotions, remind yourself to love what is. By offering yourself compassion. By witnessing what is here. By being on your own side.

Take a break with this mindfulness practice and re

Take a break with this mindfulness practice and reflect on community support. Listen at link in bio or read here: Find a comfortable position where you feel safe and supported.

Stretch in any way that feels good. Where does your body need a little more space?

Give yourself a break in the day. Breathing in . . . and breathing out . . .

When you breathe in, silently say just . . . and when you breathe out, this.
Just . . . this . . .

Reflect on the people you have met and connected with over the last few months.

Notice the warmth and kindness you have given to others—and the kindness others have offered to you.

Notice that even during difficult times, you reached out, supported others, and allowed yourself to be supported.

Notice how that feels in your mind, body, and heart.

Now gently ask yourself:

What is one small step I can take today to connect with a neighbor, friend, or stranger?
What would that look like?
What would that feel like?

When you’re ready, invite a slower breath in . . . and a slower breath out . . .

As you move through your day, invite yourself to slow down and connect. Maybe even say:
“Hello, neighbor.”

Take a moment for mindfulness - listen at link in

Take a moment for mindfulness - listen at link in bio or read here: Find a comfortable position where you feel safe and supported.

Notice how your body feels and stretch in any way that feels good.

Bring your attention to your breath. This breath in . . . and this breath out . . .

Notice if there is any place in your body that feels like it is trying… striving… holding.

Ask yourself:

What would it feel like to be whole in this moment? Not better. Not different. Just here.

What if nothing needs to change for me to belong to myself right now?

Allow your breath to move into that space. Be in this moment as you are.

When you are ready, stretch in any way that feels good.

As you move through your day and notice moments where it feels like something is missing,
pause…You are not becoming whole… you are remembering—you already are.

We still have space in our full-day training on Ju

We still have space in our full-day training on June 12th designed to support YOU in the important work you do—both personally and professionally:

I Am Safe: Trauma-Responsive Practices to Support Mental Health

This training is for educators, therapists, mental health practitioners, and caregivers who are seeking practical, effective ways to support the mental health of children, teens, adults, and themselves—during times of crisis or overwhelm. Learn more at move-mindfully.com!

Try this mindfulness practice to accept all parts

Try this mindfulness practice to accept all parts of you. Listen at link in bio or read here:
Find a comfortable position where you feel safe and supported.

Notice how your body feels and stretch in any way that feels good.

Bring your attention to your breath. This breath in . . . and this breath out . . .

Notice what parts of you are present today.

Perhaps there is a part that feels strong. Another that feels tired. Another that feels hopeful. Another that feels uncertain.

Simply notice. There is no need to change anything.

Sovereignty is the practice of allowing every part of yourself to belong.

You can gently remind yourself: All parts of me are welcome here.

When you are ready, stretch in any way that feels good.

As you move through your day, remember that wholeness begins when every part of you is allowed to belong.

Try this Artemis II-inspired mindfulness practice

Try this Artemis II-inspired mindfulness practice to shift your perspective. Listen at link in bio or read here: Find a comfortable position where you feel supported.

Give yourself a break in the day, j ust breathing in . . . and breathing out . . .

Stretch in any way that feels good and allow yourself to come into stillness.

Think of something stressful in your life. Just notice it. On a scale of 1 to 10, how intense does it feel?

Begin to zoom out… just a little. Have others experienced something like this before?

Knowing you’re not alone… does that shift anything?

Zoom out a bit more… Imagine yourself one year from today, looking back on this moment. What might be different? What might have changed?

If it’s hard to picture, that’s okay. Your mind is simply practicing a new way of seeing. Take a slow breath in . . . and a slow breath out . . .

Allow just a little more space around this situation.

When you’re ready, stretch in any way that feels good.

As you move through your day and life begins to feel overwhelming, take a moment to pause… and remember the image of the Earth from space. Allow yourself to zoom out.

Sometimes, even a small shift in perspective can bring a little more ease, a little more space, and a reminder that we are part of something bigger.

Choose where you place your energy with this mindf

Choose where you place your energy with this mindfulness practice. Listen at link in bio or read here:
Find a comfortable position where you feel safe and supported.

Notice how your body feels and stretch in any way that feels good.

Bring your attention to your breath. This breath in . . . and this breath out . . .

Ask yourself:

Where is my energy going right now?
Is it aligned with what matters most to me?
Is there something I am continuing to give energy to that no longer feels supportive?

If there is something you are ready to release, not with anger–but with clarity–you might quietly say to yourself:

I am no longer available for that.

Feel the space that clarity creates.

When you are ready, stretch in any way that feels good.

As you move through your day, remember that your time and energy are valuable, so choose what aligns with your heart.

Try this quick mindfulness practice! Listen at lin

Try this quick mindfulness practice! Listen at link in bio or read here:
Find a comfortable position where you feel safe and supported.

Notice how your body feels and stretch in any way that feels good.

Bring your attention to your breath. This breath in . . . and this breath out . . .

Remember a time when someone showed you kindness. Move into that memory. Notice how it feels in your body.

Reflect on the kindness you have offered others. Perhaps listening to a friend. Helping a neighbor. Sharing a kind word.

Feel the impact of that kindness. Notice how something so simple can ripple outward.

When you are ready, stretch in any way that feels good.

As you move through your day, allow yourself to receive kindness—and offer it freely to others.

Try this mindfulness practice to access the medici

Try this mindfulness practice to access the medicine all around you - listen at link in bio or read here:
Find a comfortable position where you feel safe and supported.

If you can, move outside… or you can stay right where you are—giving yourself a small break in the day.

Invite your eyes to open… Look around you… and then look again… and again… Allow your lens to widen. Put this first since they are maybe walking.

Invite your ears to open… What do you hear? Notice the sounds around you… near or far…

Bring your attention to your nose… Notice the air moving in . . . and out . . . Is there a scent… subtle or familiar?

Bring your awareness to your sense of touch… Perhaps feeling your feet on the ground… or your body supported beneath you… Or the sensation of something close by.

Take a moment here… And if it feels supportive, you might say to yourself:

This is the medicine that heals.
This is the medicine that heals.
This is the medicine that heals.

When you are ready, stretch in any way that feels good.

As you move through your day, and feel the pull to distract or move away from yourself…
Pause. And gently return to your senses. The medicine you need may already be here.

✕