Meditations to Soothe and Support Ourselves in Times of Stress

Led by Suzanne Colón

ONLINE

Saturday, January 30
Drop-in between 9 am – Noon (Mountain Time)

This morning will offer three guided, soothing practices for you to experiment with ways of regulating your nervous system, creating ease and calming stress.

The morning is designed for anyone to enjoy the support of shared practice and experiment with new meditations. No prior experience of any kind is necessary.

Join us for all or as much of this open practice period as you’d like. When you join the Zoom meeting, please mute your mic to prevent background noises from multiplying for the group.

Schedule

40-minute sits begin on the hour followed by stretching/break for 15 minutes

9:00 – Soothing body scan
Moving systematically and compassionately through the body releases held stresses, focuses the mind and helps bring ease to overall mind-body.

10:00 – Guided “RAIN” for Self-compassion aka Soothe, Soften, Allow
This practice supports awareness of our feeling states, our willingness to open to them, feel them through and be nurtured by that process.
(RAIN is an acronym for Recognize, Allow, Investigate and Nurture)

11:00 – Finding Self-Nurturing Phrases for Traditional Compassion Practice
This meditation will help you find phrases that bring forth and access limitless compassion, nurture and support that you can use formally on the cushion or in a moment during daily life. Please have a journal ready to use for creating the phrases on paper before we meditate.

11:50 – 12:00 Closing, Gratitude and Self-Appreciation

About Suzanne

Suzanne has been meditating in the Insight (Vipassana) tradition since 1992 and has been a member of the Bozeman Insight Community since moving here in 1998. She completed the Barre Center for Buddhist Studies’ Integrated Study and Practice Program in 2014 and Sprit Rock Meditation Center’s Community Dharma Leader training in 2017. She is a trained Mindful Self-Compassion (MSC) Course Teacher and is currently training in Somatic Experiencing.