YOUR SHINE BRIGHT GROUP INTEGRATION PROGRAMME

A loving and supportive space to support your personal journey

NEXT LIVE SESSION: All Sessions Now Completed

Hi lovely one,

Welcome to your Shine Bright Integration Programme Hub. Here you will find all the recordings plus extra resources for each of our Sessions.

A reminder that during our sessions we’ll explore…

• Mindfulness - Building a meditation and awareness practice

• Self-Compassion - Practices to integrate Self-Compassion into your life

• Inner Parts Work - Understanding our parts more deeply and exploring how to integrate this awareness into daily life

• Nervous System - Understanding your nervous system blueprint and how to support self-regulation

• Embodiment Practices - Practices to express, explore and inhabit our inner world

I so hope that you find these resources informative, inspiring and empowering.

With love,

Soulla x

Our Programme Schedule

All Sessions are now complete

Explore Sessions

Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6

Programme Schedule

Session 1 - Self-Awareness

‘Between stimulus and response there is a space.

In that space is our power to choose our response.

In our response lies our growth and our freedom’ - Viktor Frankl

Weekly actions to explore

• Create a Zen Den dedicated practice space. A sacred lovely space that you can return to daily to commit time to yourself.

• Commit to a time and minimum meditation duration to practice each day

TOP TIP: Always set a timer for your meditation practice. I recommend using Insight Timer App.

Recorded Guided Meditations

All meditations start from you already seated and ready to begin. Please ensure you have a steady and grounded seat with a strong foundation and lovely long spine.

Session 2 - Self-Compassion

‘Nothing you become will disappoint me;

I have no preconception that I'd like to see you be or do.

I have no desire to forsee you, only to discover you.

You can't disappoint me’ - Mary Haskell

Weekly actions to explore

• Explore Self-Compassion Practices:

  • Self-Compassion Journaling

  • Self-Compassion Break

  • Self-Compassionate Soothing Touch (Havening Practice)

• Post-it notes ‘What would Love say’ in your home. What are the repetitive painful thoughts and narratives. Listen to Fierce Friend and access the voice of love to respond.

Recorded Guided Meditation

Here is a meditation to connect to your inner Fiercely Loving Inner Friend (or LOVE!). You can listen to this to access that voice of love and compassion within you. Remember, it’s always there. You might want to listen to this before your Self-Compassion Journaling or in any moment when your inner chat needs some extra love.

All meditations start from you already seated and ready to begin. Please ensure you have a steady and grounded seat with a strong foundation and lovely long spine.

Session 3 - Self Energy & Our Parts

“Trauma is not about what happened to you.

It’s about what happened inside of you as a result of what happened to you.”

Dr. Gabor Maté

Weekly actions to explore

• Practice R.A.I.N Guided Meditation

• Explore your Parts Timeline

• Start creating your Parts Log

Recorded Guided Meditation

Here is a pure R.A.I.N practice for you to explore…

Session 4 - Building Self to Parts Relationship

“Don’t turn away.

Keep your gaze on the bandaged place.

That’s where the light enters you.”

Rumi

Weekly actions to explore

• Practice Mindfulness Meditation

• Integrating Self-Compassion into your life

• Practice R.A.I.N Guided Meditation

• Explore your Parts Timeline

• Continue creating your Parts Log

• Follow the steps to explore your own Parts Meditation approach to bring to our next session:

  • Confer with your parts about what feels right for your unique parts meditation?

    • How will you select your part(s) of the day? Or how will you select your parts in a fair way?

    • How often will you do your parts meditation? And for how long?

    • Where and when will you do your meditation?

    • What alternatives do you need to set up for diversions (ex. holidays, weekends, visitors, sickness, work-trips, busy times)?

    • What parts might get in the way of your parts meditation? And why?

    • How can my parts best know that I’m available continuously? How will they get my attention?

Session 5 - Befriending Our Nervous System

“The greatest thing, in all education, is to make our nervous system our ally as opposed to our enemy”

William James

Weekly actions to explore

Reparenting & supporting your system in daily life

• Explore the practices for un-blending from your Parts and bringing Self Energy.

• Get curious about which practices ones work for you?

• What helps you to remember to NOTICE and RESPOND to your parts rather than REACT from them. Or as we say in IFS, speak FOR your parts not FROM. Post-it notes? Bracelets? What reminders support you?

• Get used to asking the questions:

  • What am I feeling?

  • What do I need?

  • What can I do?

• Explore protecting your parts in situations that might be more challenging or triggering. Which ones resonate in your system?

Nervous System Personal Profile Map

• Keep exploring your Personal Profile Map. Spend time with it & attune to your own system.

• Ask yourself in the morning when you wake up, what state am I in now? And stay curious throughout the day.

• When you recognise the state you are in each moment, notice how does it feel physically? What are the beliefs when in this state? Expand and explore your own personal profile map.

 Mapping Your Triggers & Glimmers

• Once you have filled out your Personal Profile Map and have a real sense of what each of these states mean for you, you can dive even deeper into understanding what brings you in and out of these states.

• Triggers are cues around us that signal a potential threat. Glimmers, are cues that signal safety.

• So it’s time to explore what are the Glimmers and Triggers for you! I have uploaded a Worksheet below which you can use to explore this over the next couple of weeks. I would LOVE if you could bring this to the next session so we can keep on diving in.

Session 6 - Regulating your Nervous System & Embodiment Practices

“In many shamanic societies, if you came to a medicine person complaining of being disheartened, dispirited, or depressed, they would ask one of four questions: "When did you stop dancing? When did you stop singing? When did you stop being enchanted by stories? When did you stop being comforted by the sweet territory of silence?”

Gabrielle Roth

Embodiment Practices

Due to the music played in our Embodiment Practice, you can access the recording at the following link rather than through this site.

I have also included an Embodiment Non-Linear practice taken from our Self-Love Online Retreat for you to explore:

And the reading from our movement practice:

"Forget about enlightenment. Sit down wherever you are and listen to the wind that is singing in your veins. Feel the love, the longing, and the fear in your bones. Open your heart to who you are, right now, not who you would like to be. Not the saint you’re striving to become. But the being right here before you, inside you, around you. All of you is holy. You’re already more and less than whatever you can know. Breathe out, look in, let go." John Welwood

Weekly actions to explore

Building Nervous System Awareness

• Stay curious to your nervous system and keep building your profile, your triggers & glimmers (get specific with these) and your regulating resources. This is a living and breathing tool to support yourself.

Moving as your Feelings

• Explore your own embodiment practices – what helps you to connect to your inner wisdom

• Create a playlist of songs that: Invoke emotion, make you laugh, make you cry, make you move, make you feel peaceful, make you feel joyful. Find songs that you just can’t help but move to.

• Once you have this, explore a 5-10 minute daily movement practice. Just letting go and being with whatever is there. Stay super curious! Remember, you are trying to build YOUR toolkit so what works for you and what doesn’t? Try and be consistent though - so make a daily movement commitment (1 song?) and try it for a couple of weeks.

• Here is the link to my own movement practice playlist. I move to this for at least 1 song each day. Sometimes I do the full movement practice followed by chanting, drumming and meditation and sometime it’s just handstands or shaking it out for one song if I need to give space to an emotion. If there is a lot of emotion coming up or overwhelm, I MOVE as that emotion. It is so powerful. Anger often dissolves to tears. Tears move to hope. Hope finds its way to connection. I’d so love if you got curious about this and to hear how you go.

Explore Sessions

Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6

Programme Schedule

Have any questions or things you’d like to share. Please simply click below to get in touch.