Welcome Friends:

Thank you for being willing & open & flexible.

"People who are resilient tend to be flexible – flexible in the way they think about challenges and flexible in the way they react emotionally to stress. They are not wedded to a specific style of coping. Instead, they shift from one coping strategy to another depending on the circumstances. They are not wed to any one style of coping." - Steven Southwick & Dennis Charney

Flexibility is at the core of this offering... variety...options...healthy conscious choices for you to take the reins back on your life.

Diversity is the key to sustainability, what works for some won't work for all. Take what fills you up and inspires you and leave the rest.

This self paced course can be completed in 10 days, 10 weeks or 10 years. It is designed to provide you with the tools for 10 lifetimes! There is no quick fix for trauma (now she tells me), but I promise there are loads of nervous system hacks and lifestyle strategies, that you will find in these pages & practices to empower you to shift your lens, diffuse triggers & focus in on habits for healing.

Each section will include:

• Life Hacks to Re-Source Your Trauma - Lectures & PDF Materials
• Daily Movement Practices for Emotional Resilience - Yoga & Meditation Videos

*Pre-recorded quickies & full length yoga/meditation classes as well as Zoom recordings

• Daily Rituals - Action Items:

Journaling (ways to dump your brain/clear your mind/set intention)

Self Compassion (self-care/give yourself some grace/ME time)

Gratitude Practice (gratitude ignites hope!)

LET'S BEGIN!

Daily Rituals for Resilience:

Journal

• Designate a journal for this course. It's yours to sacredly bedazzle, doodle, collage, LOVE.

Use it like a survival guide: A love note to the universe.

• Set an intention on page one: (you chose)

I am happy, I am enough, I am whole, I am well, I am...

• Quote on page two (that encourages, inspires, makes you laugh)

"It'll never be perfect. Do your best to make it fucking work." - LIFE

"Stop breaking yourself down into bite size pieces to serve others. Stay whole and let them choke." - Someone who lived to tell

• Page three WRITE this down:

10 Habits for Emotional Resilience

Foster optimism

Face your fears

Have a moral compass

Practice spirituality

Give and receive social support

Imitate resilient role models

Exercise to adapt your body to stresses

Be a lifelong learner

Have a number of ways to cope (be flexible)

Have meaning in your life (finding purpose/service)

Brainstorm/Prompt: Stop Screaming & Start Scribbling!

How might YOU increase your emotional resilience!

Pick 1, 3 or all 10 of these habits/characteristics/traits for emotional resilience to ponder & empower.

Self Compassion

Do one kind thing for yourself today...Take 10 minutes JUST FOR YOU.

Pick yourself some flowers. Bring the outside inside. Bring growth, beauty & joy into frame.

Gratitude Practice

Create a gratitude jar. Like a fish bowl of goodness into which you can find hope.

For the next 21 days write down one person, place, thing, event, energy, kindness for which you are grateful and place it in the jar.

In this video:

Yoga Quickies: A little bit of yoga goes a long way & who doesn't like a quickie! These practices are short and sweet (under ten minutes). They are my 'go-to' AM/PM quickies for you to incorporate daily (especially if you feel stressed or like you have no time or motivation for yoga...do these...before meditation, journaling, stressful days...do these!)

• Video 1) Short spinal warm up you can do every morning (pre-meditation) to start your day, boost your energy, mood & immune system.

Video 2) Quick Fixes for Anxiety Induced Depression (perfect for the end of the day)- You don't have to do all the poses, just try one or two to unwind.

Yoga Quickies for Anxiety Driven Depression

'Go-To' poses for anxious, unmotivated minds and exhausted over-stressed bodies. Give your endocrine system a fighting chance with these simple poses which will allow the bodies own pharmacy to restore you to balance.

https://vimeo.com/459090304/cf5dcedf25

Stop, Drop & Yoga:

*These next two videos are for the ladies, but we all get a little bitchy & need to chill out, so have a go fellas...it couldn't hurt.*

Two Yoga Quickies for My Sisters in the Struggle

For Pre-Peri-Post- all the hormonal syndromes & stresses that leave you untethered and without a filter. Yoga for reality!

Yoga Quickies for PMS (or you’re just cranky)

'Go-To' yoga poses for premenstrual syndrome. Good for when your nerves are frayed, you feel stuck in a bad mood or hypersensitive to the energy around you. Get quiet.

https://vimeo.com/442944341/fffc04ecd2

Yoga Quickies for the Ladies (in the flow)…Where my girls at?!

Yoga for that time of the month, when you want to howl at the moon. Take back your power!

https://vimeo.com/459080365/c2630c96fc

Remember, your body hears everything your mind says.

Give yourself grace.

Breathe.

Be kind to yourself.

Live-Love-Laugh,

Suzy Nece

"Laughter is the shortest distance between two people." - Victor Borge

Stay connected: [email protected]

suzynece.com