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1 -Introduction MSC Workbook 1

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1 -Introduction MSC Workbook 1

Uploaded by

ammar.ask
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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An introduction to simple techniques that will

help you slow down, reduce stress or anxiety


and enjoy life in the moment.

Kathy Roots & Brenda Martin


© COPYRIGHT - ALL RIGHTS RESERVED.

In no way is it legal to reproduce, duplicate, or transmit any part of


this document in either electronic means or in printed format - unless
specifically stated. All rights reserved.

DISCLAIMER NOTICE:

Please note the information contained within this document is for


educational and/or entertainment purposes only. Every attempt has
been made to provide accurate, up to date and reliable complete
information. No warranties of any kind are expressed or implied.
Readers acknowledge that the author is not engaging in the rendering
of legal, financial, medical or professional advice.

By reading this document, the reader agrees that under no


circumstances are we responsible for any losses, direct or indirect,
which are incurred as a result of the use of information contained
within this document, including, but not limited to, —errors,
omissions, or inaccuracies.

LEGAL NOTICE:

This workbook is copyright protected. This is only for personal use. You
cannot amend, distribute, sell, use, quote or paraphrase any part or the
content within this book without the consent of the author or copyright
owner. Legal action will be pursued if this is breached.
Mindful Self Care - Introduction

PART 1 Re-Engaging My Senses

PART 2 My Circle of Control

PART 3 My Suitcase of Worries

PART 4 My Colourful World

PART 5 My Mindful Self Care Plan


Well hello there and thank you for joining our Mindful Self Care Mini-
Course.

We live in an increasingly uncertain world and we are subject to so


many competing demands. We often decide we don't have time for
this or that, and so continue to plough on regardless of tiredness or
stress levels. And we certainly don’t have time for an indulgence like
self-care!

But, you know what, I’m finding more and more that being mindful,
having a self-care plan is not a luxury or more on our plates, it’s an
absolute essential that we must try to make time for.

In this course we encourage you to reflect on your own situation, and


to start with just one or two steps, that can be introduced into into
your schedule. These are your promises to yourself - to start your
journey toward nurturing a balanced and happy life.

So let's work together and build some 'me-time' into your daily or
weekly routine.
Kathy
01
Hello and thank you for joining our Mindful Self Care Mini-Course. I
am so pleased to be taking part in this valuable programme.

As a former teacher, having retrained as a cognitive behavioural


hypnotherapist - I spend my time working with people (young and
older) who are dealing with anxiety and limiting habits. I love it
immensely and it’s such a privilege to see people transform and start
living again.

I now live on the beautiful southern coast of Spain, where I work part-
time and enjoy a wonderful relaxing environment.

I will be taking you through the various meditations, guided


visualisations and relaxations in this course. So make sure you can
find a place where you will not be disturbed and can have some
deeply relaxing quiet time.

Wishing you all the best to be the best you can be!

Brenda

02
This workbook is an essential part of your Mindful Self Care course.
It will be your guide each part as you work through the exercises, tips
& techniques, guided visualisation, meditation and reflections for
each of the 5-Parts of this journey.

The overall aims of Mindful Self-Care is for you:

to define what self care means for you as a unique individual

to create one or two achievable Self Care Actions that you


complete daily/weekly for at least 21 days

to practice an activity that will help you develop awareness of your


mind-body connections and to remain in the moment - even if only
for a minute or two

Throughout the programme you will be encouraged to try out various


practices that you feel you comfortable continuing. Practice the action
for around 21 days, by which time a habit will be formed.

You may take 2-3 days to work through each section with the guided
visualisation or relaxations to get the maximum benefit, and that’s just
fine.

At the end of each section reflect on what worked well for you or what
didn’t and choose actions that feel good for you. Add in your notes how
you feel, and if there have been any significant shifts.

The Planner and Goal Setting tools at the end of the workbook are be
helpful tools to record your reflections and progress.

03
In our fast-paced lives, stress has become a constant companion. We
don't notice its effects until it begins to impact our well-being in
profound ways. This course aims to help understand the significance of
the Mind-Body Connection and the risks associated with unchecked
stress.

When stress becomes chronic, the body’s natural responses—such as


the release of cortisol and adrenaline - stay active far longer than
intended. These stress hormones can have detrimental effects when
they’re never "turned off." Over time, constant activation of this fight-
or-flight response increases blood pressure, strains the heart, and
exhausts the nervous system. These factors contribute significantly to
stress-related illnesses and can shorten our lives if left unmanaged.

The good news? Small, intentional


steps can make a big difference.
Here, you’ll find simple, practical
techniques to activate the body’s
relaxation responses.

By exploring mindfulness
practices, guided visualisations,
and self-reflective exercises, you’ll
begin to interrupt the cycle of
chronic stress.

04
These foundational tools will empower you to take control of your well-
being, transforming self-care into a regular, rewarding part of your life.

Make this your first step toward a healthier, more relaxed life. Nurture a
balanced state of mind, reduce anxiety, and build a solid foundation for
a more fulfilling future.

Preparation Task - Define Your Mindful Self Care

We each have our own unique needs and perspectives.


It is important therefore that we find a definition of self
care that aligns with our own values and circumstances.

What does mindful self-care mean to me?

How do I feel when I take time to care for myself

One simple way I could support myself today is…

Here are a few areas of definition. Feel free to create a definition that
suits you.

Self care is about taking deliberate and intentional actions to


support yourself

It's about exploring habits like setting boundaries and practicing


self-compassion

It’s about finding ways to nurture physical, mental, and emotional


health

05
Use this section to think of what mindful self care means to you.
It may be a collection of ideas or actions rather than a single thing.

Click to write

Listen to your guided relaxation,


focusing on breathwork

06
Use this space to reflect on what mindful self care means for you.
You could write notes, feelings, doodle - the space is entirely yours.

Click to write

De-clutter a
Take a 15
room, drawer,
minute walk
cupboard or
desk
outdoors

Learn to
Have a home
cook a new
spa day
recipe

07

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