Summary: <p>50 Mindful Steps to Self-Esteem<br> Presented by: Dr. Dawn-Elise Snipes<br> Executive Director, AllCEUs<br> Objectives<br> ~ Understand what self esteem is, why it is important and how to develop it<br> ~ Explore how physical sensations give clues to what is important and whether you are living in harmony with our values (Gut)<br> ~ Identify and address thinking errors that keep you stuck (Head)<br> ~ Evaluate how emotions and the heart contribute to the development of self-esteem (Heart)<br> ~ Examine how the environment impacts your self-esteem</p> <p>The Nature of Self-Esteem<br> ~ How you feel about yourself in contrast to who you think you “should” be<br> ~ The more rejecting you are of yourself, the more<br> ~ Distress you experience<br> ~ You seek external validation<br> ~ In order to develop healthy relationships you need to<br> ~ Feel good about yourself<br> ~ Get in touch with yourself and your true values<br> ~ Choose actions in harmony with your true self</p> <p>The Gift of Mindfulness<br> ~ Teaches people to live in the moment<br> ~ Not stuck in guilt or resentment of the past<br> ~ Not paralyzed by fear of the future<br> ~ Putting one foot in front of the other<br> ~ Cornerstone of mindfulness is acceptance<br> ~ Nonjudgmental<br> ~ Letting be<br> ~ Patient<br> ~ Mindfulness teaches that when you trust yourself and act with awareness and purpose you become more self reliant</p> <p>Note: The book will give you access to online, recorded versions of several meditations</p> <p>Impact of Mindlessness<br> ~ Ignoring or invalidating how you feel<br> ~ Failing to integrate feelings, thoughts, sensations and urges<br> ~ Running on autopilot and not making time for the things that are important (getting us closer to our ideal selves)<br> ~ Blindly adopting mainstream messages of who/what we should be<br> ~ Not in harmony with who we really want to be<br> ~ Not achievable or realistic<br> Breathing and the Body<br> ~ By developing mindfulness and self-awareness you can quiet your thoughts<br> ~ The constant noise often prohibits from addressing the underlying issues of your emotional turmoil<br> ~ Life becomes focused on treading water<br> ~ Forward goals are exchanged for just surviving<br> ~ By making contact with the present moment you can:<br> ~ Find your strength<br> ~ Learn to grow<br> ~ Choose how you wish to respond<br> Activities<br> ~ A Deep Full Breath<br> ~ Abdominal breathing signals the brain to slow down and relax. “Rest and digest”<br> ~ Simply paying attention to your breath often causes it to slow down<br> ~ Feel the loving touch (Your Breath)<br> ~ Life begins and ends with breath<br> ~ Breathing helps relax the body and move Qi<br> ~ Add visual and auditory breathing reminders<br> Activities cont…<br> ~ In and Out<br> ~ Inhale and take in positive affirmations<br> ~ Exhale and let go of stress and negativity<br> ~ Taken another step further, imagine inhaling cooling/calming blue air and exhaling stresses (red, black, gray)<br> ~ Read the Inscription<br> ~ Pay attention to what your body is trying to tell you (Lenny)<br> ~ Practice noticing points of tension/tightness/heaviness and feel them relax or loosen as you exhale<br> Thinking and the Mind<br> ~ An Impartial Witness (Fly on the wall)<br> ~ Stop Sorting (into good and bad)<br> ~ See the Whole Elephant<br> ~ The issue<br> ~ The strengths<br> ~ Spin the Wheel of Paradox<br> ~ Work<br> ~ Traffic<br> ~ No Blame<br> Emotions and the Heart<br> ~ Spaciousness<br> ~ Recognizing all the emotions contained within your heart<br> ~ Cultivating warm heartedness<br> ~ Plant your garden (What are you going to care about)<br> ~ Tend and befriend<br> ~ Count Your Blessings<br> ~ Delight for Others<br> Being in the World<br> ~ Claim Your Emotional Baggage<br> ~ Don’t let it stay on the conveyor<br> ~ Don’t gi</p>
