Liberated Living; 3 Part Series

Session Dates:Thursdays, Oct 10, Oct 24 and Nov 7

I am so excited to go on this 6-week journey together.

 

laying the ground work:

Invitations, Norms & Expectations

We will make time in each session to discuss anything else that comes up for us here:

  • Give your 100%. I say that to mean every person’s 100% looks different and our 100% can look different on different days. I want to practice grace and self-compassion while also holding ourselves accountable to give that 100%.

  • Do the work. Our shame, fear and burnout brains do an incredible job talking us out of doing the things we want to do to reach our goals. We tell ourselves we don’t have time, we’re too tired, we know this already… the list goes on. I’m inviting you to tell those parts of your brain to take a hike for the duration of this workshop.

    You do not have to do this work. You get to do this work.

    Treat it as a privilege and anchor on the reason you’re here.

  • Be an active participant. Again, the term “active” is up to your subjective opinion.

  • Make space for everyone. Everyone deserves to be in and get what they need from this space. Consider the ways you can create openness for everyone — you included — to engage in their form of active participation and reflection.

  • There will be moments of silence and reflection in group — that’s a good thing!

  • Be kind. To yourself and others. Everyone’s story is different. Everyone’s experience in this world is their own. You don’t have to compare yourself to anyone else to validate or invalidate your own experiences and/or theirs. We’re all here for the same shared goal — to live shame resilient & authentic lives.

Set Yourself Up for success:

You are your own expert on what is going to get in your way when it comes to doing and engaging in this work. Take time before you get started and brain dump everything — both in and out of your control — that you can think of. Now, again, keeping in mind what is and is not in your control, develop a plan for when this happens.

  • Worried about constant interruptions? How can you communicate and enforce boundaries with people in your life so you can engage. Note, this includes yourself too.

  • Feeling anxious about sharing in group? Consider what you need to feel safe in a space. And remind yourself, that fear you are feeling is just your shame trying to stop you from being vulnerable.

  • Your shame brain getting really loud? What distress tolerance skills do you have? how might I or the group be a support here?

  • You feel like this is “too much” to think about? That’s a sign of change. Again, what distress tolerance skills do you have?

Commitment Contract:

Prior to starting sessions, please take 10 min. to review, edit and sign this commitment contract. This is for you to make a commitment to yourself to engage in this work fully and completely so you can get the most out of it.

Logistics:

Zoom:

  • We will be meeting every other week for a total of 3, 90-minute sessions via Zoom. You should have received a calendar invite for the 3 sessions which includes a Zoom link. You can also access the meeting using the link below:

Email Correspondance:

You will get emails at the following intervals:

  • Introductory email (within 48 hours of signing up for the course)

  • Weekly Reminder Emails

    • The Monday before each session

    • The day of each session: Oct 10, Oct 24, and Nov 7

  • Summary emails the day after each session

    Note: The email on Nov 8th will be a summary email for the entire program. This email will include next steps in this work and special opportunities for you to continue working with me in this process.

recordings:

Homework:

  • Prior to first session:

    • Read through the member home page

    • Complete the commitment form from the group landing page

    • Define your “WHY” & put it in the discussion forum

      1. Why did you sign up for this event?

      2. What do you want to get out of this series?

      3. What do you need from me, the group and yourself to do so?

    • Set yourself up for success

      1. Set up any boundaries around time and energy that you need to successfully complete work. Be sure to block time for each session along with time to complete the homework. Let people in your life know you are committing to his and ask your support network to help if and when you need it with tasks that may bump up against this.

  • After Session 1:

  • After Session 2:

    • Daily Practice: Set an alarm or reminder on your phone for 2-3 times per day and engage in 1 of the following mindfulness exercises:

      • 5-4-3-2-1 Sensory Grounding

      • Name 1 thing you are grateful for

      • Complete a body scan and use 1 word to describe how you are feeling mentally and/or emotionally

      • Use the 1IN/1OUT technique —> replace 1 negative thought with 1 neutral thought

      • Cognitive Defusion —> thought dumping and releasing practice

    • Character Summary & Responsibility Process

  • After Session 3:

resources to support sessions:

Discussion Forum:

I created this forum as a place for you to posit thoughts, ideas, & stuck points, throughout our time together. My ask is that you add a comment between each session and try and reply to someone else’s if possible so we can build community and support through the forum.