Your Shine Bright Programme Toolkit
Tools, practices and resources to keep you inspired, motivated and shining bright following your Soulshine Retreat.
Our Private Facebook Soulshiners Group
Built on the intention of building a supportive and loving community, this group offers a safe and private space for our much loved Soulshiners to connect and stay inspired following their Retreat. This space is for ALL of us to share our inspiration, uncertainties and vulnerabilities. To continue the beautifully supportive community of the heart that begins during your retreat. We so hope to stay connected & would love to see you there...
Our Morning Meditation Practice
As promised, you can find recordings of our daily Morning Mindfulness Meditation below. I’ve tried included a few versions to match your available time. Remember you can use your guideline practice in your workbook to help you build your own practice (also available below). Setting a daily or weekly minimum practice is also a super helpful tool. Mine is 2 minutes a day!
p.s. You can click the download sign on the right and listen to the Meditations offline too. Pop them in your iTunes and have them downloaded for your commute (if not driving!).
Mindfulness on the Breath - Meditation Practice
You can find recordings of meditations with the anchor of the Breath (Shamatha practice) in this section. You can read the below to have a sense of the practice or simply go straight to the recordings.
Find your meditation seat – grounded and connected to a sense of foundation
Take 5 deep breaths to begin – use the time to scan the emotional / physical body. To check in and see what is here
Cross hands over the heart and just for a moment remember your aspiration – what is it that brings you as a student to this practice of Meditation. Simply acknowledge before beginning
Focus on the breath and allow complete concentration on the inhale and exhale
Count with the breath from 1 to 10
I am inhaling 1
I am exhaling 1 and so on...
As you inhale, see the image of the number in your mind and then as you exhale see it disappear
As you allow yourself to focus on the counting, also focus on the breath completely
When the mind wanders don’t fight it, just notice and acknowledge with the word ‘thinking, thinking’ and return to number 1
We’re not looking for silence – we’re working to bring ourselves again and again back to the present moment and to notice when the mind wanders
If you reach 10, simply return to 1 and begin again
When your gong ends the practice, bring the hands to the heart in prayer, and you might want to close with a moment of remembering gratitude. Bringing into mind anything for which you feel grateful at this time in your life
That’s it - 5, 10 or 20 minutes building your own inner sanctuary
Don’t forget the value of setting up a Sacred Space in your home for your practice. This is my (ever growing!) altar. Having a space to return to each day can help with that sense of connection and continuity to practice. My Altar brings me such joy each time I hang out with it…
I’d love to know how you get on with the Meditation. Any questions, you can always bring them to the Soulshine Gang Facebook Group for sharing & how about sharing pictures of YOUR sacred spaces in the group to inspire and motivate others?
Self-Compassion is an absolute pillar of our Soulshine approach. You can find a reminder of the Pillars of Self-Compassion plus the instructions for daily Self-Compassion journaling at the following link:
Remember, Self-compassion entails being warm towards ourselves when encountering pain and personal shortcomings, rather than ignoring them or hurting oneself with self-criticism. Basically, being our own Best Friend. High-fives for friendship!
The other important thing to remember, IT TAKES TIME & PRACTICE! We can’t expect a lifelong habit to change in mere months. Bring Self-Compassion to that potential struggle when it arises. The Self-Compassion Quickie is one of my fave ways to keep coming back to the practice of Self-Compassion…
The Self-Compassion Quickie
Noticing difficult feelings or emotions coming up? Imagine some-one you love immensely. Who is it? Get specific as this can really help access the compassion. Now think about what you would say to them. What loving support would you offer to a friend suffering? Place your hand on your heart and see if you can offer the same words to yourself. What would LOVE say? See if you can practice this in many mini moments this week and beyond.
To keep diving in the practices, visit the links below for amazing resources on Self-Compassion from Dr Kristin Neff who has really driven this movement. I have also recorded a guided meditation of the R.A.I.N Practice from the amazing Tara Brach for you to practice along to…
Some fave books around Self-Compassion
Internal Family Systems
Internal Family Systems (IFS) is a powerful and effective Psychotherapeutic approach for gaining clarity and insight into our inner world. IFS helps to identify long held emotional beliefs and patterns and find ways to heal and develop emotional resilience and Self-Leadership with curiosity and compassion. This is the process that underpins my personal life and my Coaching practice and have I witnessed extraordinary shifts and healing occur. I’ve found IFS to be incredibly supportive in all areas of life, the following are some examples…
Self-Confidence • Self-Acceptance • Self-Love • Boundaries • Relationships • Inner Critic • Perfectionism • Trauma • Creating New Habits • Anxiety • Depression • Burnout • Addiction • Life Purpose • Spirituality • Health (emotional and physical) • Repetitive Patterns and Behaviours • Self-Care • Overworking
Want to find out more?
You might enjoy reading this very short book which offers some great background and understanding on the process:
Inner Harmony: Putting Your Self Back in Charge: Based on the Internal Family Systems (IFS) Model of Healing
And you can listen to an interesting Podcast with Alanis Morissette and Richard Schwartz, Founder of Internal Family Systems which offers some great context and understanding to the practice:
If you'd like to find out more and work out if IFS is for you, simply drop me an email using the form below & we can have a chat…
Emotional Freedom Technique
Emotional Freedom Technique is a fantastic support for healing, especially if experiencing Anxiety, Fear based thoughts and Phobias.I’ve filmed a very short ‘perfectly imperfect’ guide below so you can get started and there is also a worksheet that you can use to practice with. I also recommend The Tapping Solution by Nick Ortner and you can also watch so many of his demos online here: Simply click here to find out more
Yummy Yoga Nidra Guided Meditation (Yogic Sleep!)
Our Soulshiners absolutely ADORE Yoga Nidra! It's such a beautifully relaxing and grounding practice - perfect for soothing the nervous system and creating a restorative and pause in the busyness of daily life. Read on to fnd out more or scroll down to simply lie-back and listen to the yummy meditation.
What's it all about?
Yoga Nidra Meditation is super simple & easy to practice and offers a deeply profound experience of physical, mental and emotional relaxation. You don’t have to meditate for 20 years to experience the benefits immediately. You don’t have to sit still and quiet the mind. You simply experience Yoga Nidra meditation lying down and following the guided meditation on the recording below. Regular practice of Yoga Nidra can really support physical and emotional balance. It's been found to be incredibly supportive for those experiencing insomnia, chronic pain, depression, anxiety, restlessness, or Post-Traumatic Stress Disorder (PTSD or PTS). The best bit? Yoga Nidra is the equivalent of 5 hours of deep healing sleep on the body. WOOHOO!
improves the quality of your sleep and the amount of your sleep
reduces your chronic pain suffering
soothes your autonomic nervous system
enhances your mental focus and attention span
improves your creativity and whole brain functioning
gives you more ease and peace of mind in daily life
helps create new neural pathways in your brain leading to healthy habits & routines
Time to relax...
Yoga Nidra Traditional Meditation
The meditation is about 20 minutes long and will start immediately, so before pressing play make sure you are some where warm and comfy with space to lie down and ideally where you won't be interrupted. I love to practice Yoga Nidra in bed with a cushion under my knees (especially helpful for those with lower back problems) and tucked up in a blanket - basically like a little old lady! Take some deep breaths, hit play below and relaaaaax...
Yoga Nidra for Emotional Regulation
I heard this meditation on YogaGlo by the wonderful teacher Jo Tastula and really loved it. So I’ve adapted it for you lovely Soulshiners. It’s a great one to practice when there is a strong presence of emotion to get the nervous system calmed right down. Nidra Bliss!
Yoga Home Practice
I know how tricky it can be to practice Yoga alone at home and so I've created a simple home practice guide for you below. I've also included the Sun Salutation A and B flow. Just starting your day with five of each of these alone will get things flowing and help the body build strength and bendiness whilst the breath will calm the nervous system and mind. Don’t forget, we also really recommend these online resources:
Check out this short Sun Salutation A Demo from our Soulshine Snow Yoga Adventures…
And here is a Post-Skiing Stretch Out Session. Which can be a lovely way to wind down after ANY day…
Remko the Great
I bet that you're missing this amazing man! You can follow him on Instagram and he's also shared a couple of his ridiculously delish recipes for us to recreate in your own kitchen. Woohoo!
Soulshine Healthy Recipes
We are also so happy to share some recipes of love and delight from the Soulshine kitchen from our years running our own Retreat centre. The attached has a whole range of recipes from juices to starters, snacks, treats and even includes two healthy dinner party menus to wow your friends!
Offered with a whole heap of love from us to you, we so hope that you enjoy re-creating a slice of Soulshine in your home.
Nutritional Wisdom from Avocado Anna
You can download the nutrition talk, jam-packed with body-healing wisdom from the wonderfully inspiring Anna, using the links below. If you'd like to continue working with Anna via skype (we can't rate her highly enough) then drop her an email on firstname.lastname@example.org
Building your Soulshine Toolkit
Morning Pages Journalling
Want to understand a bit more about the Morning Pages journalling? Check out the creator talking about this on her website. I particularly like the idea of taking a dust-buster to the different areas of our consciousness:
Click here to find out more
5 Love Languages
The 5 Love Languages offer amazing and super simple insight into how we give and receive love. It can be a serious gamechanger for our relationships - both intimate and with those around us. You can check it out here, which includes the online quiz to work out your Love Languages.
I think this really becomes a fascinating practice when we look at how we can translate those love languages into ways of attending to our own needs, building a loving and attentive relationship with ourselves. Work out what YOUR love languages are and then see if you can apply them to the ways that you care for yourself first.
Ayurveda - Test Your Dosha!
Ayurvedic medicine (“Ayurveda” for short) is one of the world's oldest holistic (“whole-body”) healing systems. It was developed more than 3,000 years ago in India. It’s based on the belief that health and wellness depend on a delicate balance between the mind, body, and spirit. Its main goal is to promote good health, not fight disease. But treatments may be geared toward specific health problems.
Those who practice Ayurveda believe every person is made of five basic elements found in the universe: space, air, fire, water, and earth. These combine in the human body to form three life forces or energies, called doshas. They control how your body works. They are Vata dosha (space and air); Pitta dosha (fire and water); and Kapha dosha (water and earth). Everyone inherits a unique mix of the three doshas. But one is usually stronger than the others. Each one controls a different body function. It’s believed that your chances of getting sick -- and the health issues you develop -- are linked to the balance of your doshas.
You can find out your Doshas with this simple questionnaire. SO fascinating: Discover your Dosha
Your Soulshine Nourish List
Print off the document below & write a list of all the things that nourish you, no matter how great or small. Fill it in and pop it somewhere you can see it. On the fridge, in your wallet. I loved doing this (and not just because I love a list!). Taking the time to recognise all the things that YOU love and that give you even a momentary warm & fuzzy is quite a joyful experience. Remember, you want all the things on the list to have no required outcome i.e. take care that there isn’t an underlying sense of having to ‘do’. Only pop things on there that fill your heart with happy.
Daily Nourish Log
Print off the log and every day commit to at least three items (or less!) on your list. It could be a candlelit bath, a siesta, a chat with a girlfriend. Whatever it is, commit to it and write it down each day. It will really help with that process of consciously making time for yourself, connecting to yourself and building a foundation for stronger self-care boundaries.
Soulshine Music & Sounds
You can find all the Soulshine Music (perfect for practicing yoga at home) on Spotify using the following search link: click this link
And for lovely Louise, you can follow playlist inspiration here: Louise's Hubby's Spotify
And for the Breathwork with Annabel, you can find the amazing playlist here: Annabel Spotify Playlist
Here is a selection of favourite Soulshine poems that we often share during retreats: Simply click here to download now
Tara Brach is my teacher and forms the basis of much of my Mindfulness & Compassion teaching. I really, REALLY recommend her book Radical Acceptance. You can also receive her many talks and meditations if you sign up to her newsletter.
Brene Brown is an amazing inspiration and provides really accessible teachings on the importance of vulnerability and impact of shame in our lives. Check out her online courses, read her books and enjoy her TED talks.
Kristen Neff is the leader in Compassion-based practices and has loads of incredible resources on her website to help build self-compassion into your daily life.
Byron Katie is the creator of 'The Work'. She asks, who would you be without your story? The Work is a way to identify and question the thoughts that cause all your suffering. Truly powerful practice.
Pema Chodron is a beautiful Mindfulness teacher. Check out her books and talks for inspiration.
Danielle la Porte is a life-coach and creator of the Desire Map - a really interesting approach to understanding not what we want in our life but how do we want to feel.
Martha Beck is another fantastic life-coach (if she's good enough for Oprah, then she's good enough for me!).
Gabor Mate - Trauma & Addiction specialist. Awesome Stuff
Joe Dispenza - Making Neuroplasticity accessible. Heal your mind. Heal your body. BOOM!
Dick Schwartz - Founder of Internal Family Systems (the life-changing process I work with)
Fave TED Talks
Here are some of my favourite TED talks & YouTube clips for getting inspired. I definitely recommend getting lost in TED and all the inspiration readily available online. The perfect solution to that morning commute!
TED Talk: Brene Brown – The Power of Vulnerability
TED Talk: Brene Brown – Listening to Shame
TED Talk: Jill Bolte Taylor – My Stroke of Insight
TED Talk: Amy Purdy, Living beyond Limits
Because we're getting all modern, here are some of our fave Podcasts to follow for education, inspiration and support:
Amazing recommendation from a beloved Soulshiner - please check out Joe Dispenza. His work is life-changing. You can find two links for Q&A’s which explain the whole shizzle at these links and there is an ABUNDANCE of incredible YouTube’s you can find too…
And some more of my favourite books to help us on the path to shining our brightest...
AMAZING book for understanding our Attachment patterns and how they turn up in relationships. Particularly helpful if you find yourself in ever repeating patterns: Attached: The New Science of Adult Attachment and How it Can Help You Find - and Keep - Love by Rachel Heller & Amir Levine
Well done for getting this far! I think that’s it for the moment lovely ones. We have SO MUCH MORE to share. It is genuinely such a pleasure and privilege to share these practices and incredibly special moments together and I truly believe in the incredibly bond that now exists between each of us.
Sending so much love & hopefully see you all again soon.
Until then, keep shining bright
Soulla & Team Soulshine x