Our Signature 12-week Wellbeing Programme
This programme serves as a wellbeing guide for our clients, focusing on body-oriented coaching, mindfulness, and somatic therapy. It is personalized, holistic, and progressive. The programme addresses both the physical and emotional aspects of wellbeing, integrating mindfulness practices and body-awareness techniques. This integration helps our clients develop greater self-awareness, manage stress, and achieve a balanced mind-body connection.
Programme Overview :
This 12-week programme is designed to help you reconnect with your bodies, enhance your emotional wellbeing, and cultivate mindfulness through somatic therapy, body-oriented coaching, and mindful movement. The programme is ideal for those looking to release tension, increase emotional regulation, and build resilience in the face of stress.
Delivery Method :
- One-on-one virtual sessions.
- Weekly themes and activities (both in-session and self-guided).
- Optional email or text check-ins between sessions for support and accountability.
- Access to a digital resource library (e.g., guided meditations, journal prompts, reading materials).
Week 01
Introduction to Mind-Body Connection
Objective: Establish foundational understanding of somatic practices and mindfulness.
Key Practices:
- Body Scan Meditation : Learn to observe bodily sensations without judgment.
- Grounding Exercises : Simple techniques to cultivate present-moment awareness.
- Breath Awareness : Introduction to diaphragmatic breathing for stress relief.
Discussion : Explore the mind-body connection and how emotions manifest physically.
Homework : Daily body scan practice; 5 minutes of breath awareness.
Week 02
Understanding Stress and Physical Tension
Objective: Identify sources of stress and how it manifests in the body.
Key Practices:
- Progressive Muscle Relaxation : Learn to release tension in the body step-by-step.
- Tracking Body Sensations : Begin tracking the body’s physical responses to emotional stress.
- Mindful Breathing Techniques : Deepen awareness of breath in relation to emotional states.
Discussion : Stress response cycle; how chronic stress impacts the body.
Homework : Track daily stress triggers and body sensations.
Week 03
Developing Emotional Awareness
Objective: Cultivate emotional awareness and how it connects to bodily experiences.
Key Practices:
- Somatic Emotional Release : Introduction to techniques for releasing stored emotions (e.g., TRE).
- Emotion Mapping : Identify where emotions live in the body (e.g., tight shoulders = anxiety).
Discussion : Introduction to somatic therapy as a tool for emotional release.
Homework : Practice “shaking out” emotions when feeling tension, and journaling about emotional experiences.
Week 04
Mindfulness of Movement
Objective : Learn how mindful movement can promote body awareness and emotional balance.
Key Practices:
- Slow Yoga or Qi Gong : Practice mindful movement to enhance body awareness.
- Walking Meditation : Integrate mindfulness into everyday movement.
Discussion : How movement can affect mood and mental clarity.
Homework : Incorporate daily mindful movement (walking or yoga) for 10 minutes.
Week 05
Self-Inquiry for Inner Healing and Awareness (Ramana Maharshi’s Method)
Objective: Introduce clients to Ramana Maharshi’s self-inquiry method (“Who am I?”) to deepen their awareness and release limiting beliefs, emotions, and patterns by turning inward and exploring the true nature of the self.
Key Practices:
Introduction to Self-Inquiry (Ramana Maharshi’s Method):
- Concept : Self-inquiry is the process of questioning the sense of "I" or "ego" by asking, "Who am I?" This helps dissolve the false sense of identity and brings the client closer to their true, unchanging self.
- Key Question : Guide clients to ask the question "Who am I?" repeatedly, not as a mental inquiry but as a heartfelt, inward exploration. This question helps reveal the underlying consciousness beyond thought and emotions.
Somatic Self-Inquiry
- Body Awareness : Instruct clients to sit quietly and feel where the sense of "I" resides in their body. Ask them to direct their attention to any sensations or feelings that arise when they ask, "Who am I?"
- Inquiry into Sensations : Encourage clients to feel into physical sensations and inquire, "Who is experiencing this sensation?" or "Who is aware of this feeling?"
Exploring Beliefs and Stories:
- Examine Thought Patterns : Have clients explore the thoughts or stories that arise when they ask "Who am I?" This helps reveal beliefs that are tied to identity.
- Mindful Awareness : Encourage clients to observe these thoughts without identifying with them, allowing them to dissolve naturally.
Silent Inquiry Practice:
- Guided Practice : Lead clients in a short meditation where they silently repeat the question "Who am I?" as they rest in awareness, allowing thoughts and sensations to come and go. The goal is not to "find" an answer but to direct attention inward.
- Observation : Encourage clients to observe what arises during this practice—whether it’s thoughts, emotions, or body sensations—and gently return to the question.
Journaling for Insight:
- Journaling Prompts:
- "What arises when I ask, ‘Who am I?’"
- "What beliefs or identities am I attached to?"
- "How do I feel when I let go of these identities?"
- Body Awareness : After the practice, invite clients to reflect on how their body felt during the inquiry (e.g., calm, tense, liberated) and write about any shifts in perception.
Homework
- Daily Inquiry Practice : Ask clients to practice self-inquiry for 10-15 minutes each day, asking "Who am I?" and observing the thoughts and sensations that arise. Encourage them to do this without attachment to answers.
- Body Focus : As they inquire, clients should feel into their bodies, noticing where they feel the sense of "I" or "self" and gently inquire into it.
Discussion Points
- The Power of “Who am I?” : Explain that the question "Who am I?" is not about finding an intellectual answer, but about dissolving the ego’s attachment to thoughts, emotions, and the body.
- Liberation Through Inquiry : Discuss how regular self-inquiry can bring clarity and peace by revealing the true, unchanging self beyond the ego.
Closing Reflection
- Self-Inquiry and Transformation : This practice deepens the connection to one's true nature, allowing for the release of limiting beliefs and emotional patterns, and enhancing emotional resilience and clarity
Week 06
Cultivating Self-Compassion
Objective : Develop a compassionate relationship with your body and emotions.
Key Practices:
- Loving Kindness Meditation : Focus on developing compassion for self and body.
- Body Gratitude Practice : Reflect on what the body does for you daily.
Discussion : The importance of self-compassion in wellbeing.
Homework : Practice body gratitude daily and write 3 things you appreciate about your body.
Week 07
Empowering Self-Regulation
Objective : Build emotional regulation skills through somatic awareness and mindfulness.
Key Practices:
- Resilience Training : Techniques for staying grounded during emotional upsurge (e.g., anchor practices).
- Heart Coherence : Use breathing techniques to calm the nervous system.
Discussion : How to stay grounded when under pressure.
Homework : Practice heart coherence and resilience techniques in stressful situations.
Week 08
Body-Centered Journaling
Objective : Use writing to deepen the connection to bodily experiences and emotions.
Key Practices:
- Body Journaling : Write about physical sensations and emotional states; identify patterns.
- Somatic Reflection : Journal about body changes as mindfulness practices progress.
Discussion : How journaling can enhance somatic awareness.
Homework : Keep a daily body journal.
Week 09
Working with Negative Emotions through enquiry
Objective : Learn how to process difficult emotions through body-awareness.
Key Practices:
- Emotional Release Techniques : Explore more advanced techniques for releasing stuck emotions (e.g., shaking, sound release).
- Breathwork for Emotional Clarity : Deepening breathwork to release stored emotions.
Discussion : How negative emotions can be stored in the body and strategies to release them.
Homework : Practice breathwork and emotional release techniques.
Week 10
Integrating Mindfulness into Daily Life
Objective : Cultivate mindfulness throughout your daily activities.
Key Practices:
- Mindful Eating, Walking, and Speaking : Integrate mindfulness into everyday tasks.
- Mindfulness in Relationships : Practice mindful listening and speaking with others.
Discussion :How mindfulness can improve relationships and life satisfaction.
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Homework : Apply mindfulness techniques to daily routines and interactions.
Week 11
Embodying Your Future Self
Objective : Visualize and begin embodying your desired future self.
Key Practices:
- Future Self Visualization : Use somatic techniques to feel into your ideal future.
- Somatic Anchoring : Use body postures or movements to anchor the feeling of your future self.
Discussion : Using somatic therapy for future self-empowerment.
Homework : Practice visualization of your future self daily.
Practice visualization of your future self daily.
Week 12
Celebration and Integration
Objective : Reflect on the journey and integrate learnings into your daily life.
Key Practices:
- Body Gratitude Ritual : A special practice of gratitude for your body’s wisdom and resilience.
- Self-Care Plan : Create a personalized plan for continuing body-oriented practices.
Discussion : How to maintain mindfulness and somatic practices after the programme ends.
Homework : Write a letter to yourself about your growth over the past 12 weeks.
Ongoing Support
- Optional Follow-Up Sessions: After completing the 12 weeks, you will have the option to continue with monthly check-ins or booster sessions ( $90 per session)
- Resource Library : Via Insight Timer, ongoing access to meditations, somatic exercises, and mindfulness tools will be provided to support your continued growth
Programme Pricing
- Basic Package: Weekly 1-hour sessions, email support, and access to digital resources. £1,500
- Premium Package : Includes all features of the basic package plus bi-weekly check-ins, personalized somatic assessments, and a customized self-care plan. £3,000
