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Dream BeFind your favourite Guided Meditations.There are a host available online which youcan download to your phone or tablet somewhere that you can access them easily.Choose a few with different objectives e.g.one that is relaxing, one that is motivating,one that is reassuring, one that allows you toescape etc. Also think about their durations- it is useful to have a 2min, 5min and 7minversion at hand. Now it’s as simple as sittingback, closing your eyes and listening.OffCreate1. Find a chair in a quiet place where you willbe undisturbed and feel comfortable.2. Wherever you are you become mindful ofyour breath and the sensations in your body.3. You begin to become aware of where yourbody makes contact with the chair and howthat feels.Read inspirational poetry or literatureComplete a mindfulness Body Scan(on opposite page)SwitchThe Body Scan Switch off your phone, Mute your emails, Switch off your television Sing Sketch Colour in a Mandelap124. Focusing on each out breath you allowyourself to let go as you sink a little deeperinto the chair.10 Minute Ideafoot in turn, bringing a gentle curiosity toinvestigate the quality of the sensations youfind, perhaps noticing the sense of contactbetween the toes, a sense of tingling,warmth, or no particular sensation. Feel theleft foot in your sock or shoes and noticethe sensation, the pressure, the feeling.Become aware of your heel, and the instepand notice how they are making contact. Asyou do this you slowly bring your attentionto your right foot and repeat the exercise,focusing at first on each of your toes andthen right though your right foot.8. All the time breathing in and out - no rightno wrong breathing, just perfect breathcreating life, in and out.5. Set an intention for this practice “I aim tobring awareness to the sensations in mybody as I tune into how I am right now”.9. When you are ready for an in-breath, feel or6. Now bring your awareness to the physicalimagine the breath entering the lungs, andsensations in the lower abdomen, becomingthen passing down into the abdomen, intoaware of the changing patterns of sensationsthe left leg and into the left foot, and out toin the abdominal wall as you breathe in, andthe toes of the left foot.as you breathe out. Take a few minutes tofeel the sensations as you breathe in and as10. Then, on the out-breath, feel or imagineyou breathe out.the breath coming all the way back up, outof the foot, into the leg, up through the7. Having connected with the sensations inabdomen, chest, and out through the nose.the abdomen, bring the focus or “spotlight”As best you can, continue this for a fewof your awareness down the left leg, intobreaths, breathing down into the toes, andthe left foot, and out to the toes of the leftback out from the toes.foot. Focus on each of the toes of the leftp13

11. It may be difficult to get the hang of thisjust practice this “breathing into” as bestyou can, approaching it playfully.12. Repeat this for the right toes and foot.On the in-breath feeling or imaginingthe breath entering the lungs, and thenpassing down into the abdomen, intothe right leg and into the right foot, andout to the toes of the right foot.13. Allow the awareness to begin to expandup through the body, from the feet andinto the ankle through its bones andjoints, moving your focus up towardsthe lower left leg—the calf, shin, knee,thigh, pelvic area, back, abdomen, chest,fingers, hands, arms, shoulders, neck,head, and face.14. In each area, as best you can, bring thesame detailed level of awareness andgentle curiosity to the bodily sensationspresent. As you leave each major area,“breathe in” to it on the in-breath, and letgo of that region on the out-breath.15. When you become aware of tension,or sensations in a particular part of thebody, you can “breathe in” to them—using the in-breath gently to bringawareness right into the sensations,and, as best you can, have a sense oftheir letting go, or releasing, on the outbreath.16. The mind will inevitably wander awayfrom the breath and the body fromtime to time. That is entirely normal. Itis what minds do. When you notice it,gently acknowledge it, noticing wherethe mind has gone off to, and thengently return your attention to the partof the body you intended to focus on.Acknowledge disruptive sounds in thebackground and return your attentionback to the breath and into the bodywhere you intend to focus.17. After you have “scanned” the wholebody in this way, spend a few minutesbeing aware of a sense of the body as awhole, and of the breath flowing freelyin and out of the body.SELF-CARE IS A PRIORITY AND NECESSITY - NOTA LUXURY - IN THE WORK THAT WE DOp14p15

Self-care Wellbeing AuditThis assessment tool provides an overview of effective strategies to maintain self-care . After completing the fullassessment, choose one item from each area that you will actively work to improve.Using the scale below, rate the following areas in terms of frequency:5 Frequently4 Occasionally3 Rarely2 Never1 It never occurred to mePhysical self-carePsychological self-careEat regularly (e.g. breakfast, lunchand dinner)Eat healthyExerciseGet regular medical care for preventionGet medical care when neededTake time off when neededGet massagesDance, swim, walk, run, play sports,sing, or do some other physical activitythat is funGet enough sleepWear clothes you likeTake vacationsTake day trips or mini-vacationsMake time away from telephonesOther:Make time for self-reflectionHave your own personal psychotherapyWrite in a journalRead literature that is unrelated to workDo something at which you are notthe expert or in chargeDecrease stress in your lifeLet others know different aspects of youNotice your inner experience—listen to your thoughts, judgments,beliefs, attitudes, and feelingsEngage your intelligence in a new area,e.g. go to an art museum, history exhibit,sports event, auction, theatre performancePractice receiving from othersBe curiousSay “no” to extra responsibilities sometimesOther:Emotional self-careSpend time with others whose companyyou enjoyStay in contact with important peopleGive yourself affirmations, praise yourselfLove yourselfRe-do favorite books / favorite moviesIdentify comforting activities, objects,relationships, places and seek them outAllow yourself to cryFind things that make you laughExpress your outrage in social action,letters and donations, marches, protestsOther:Spiritual self-careMake time for reflectionSpend time with natureFind a spiritual connection or communityBe open to inspirationCherish your optimism and hopeBe aware of nonmaterial aspects of lifeTry at times not to be in charge or the expertBe open to not knowingIdentify what is meaningful to you andnotice its place in your lifeMeditatePraySingHave experiences of aweContribute to causes in which you believeRead inspirational literature (talks, music, etc.)Other:Workplace or Professional self-careTake a break during the workday (e.g. lunch)Take time to chat with co-workersMake quiet time to complete tasksIdentify projects or tasks that are excitingand rewardingSet limits with your clients and colleaguesBalance your caseload so that no one day orpart of a day is “too much”Arrange your work space so it is relaxingand comfortingGet regular supervision or consultationNegotiate for your needs (benefits, pay raise)Have a peer support groupDevelop a non-trauma area ofprofessional interestOther:BalanceStrive for balance within your work-lifeand workdayStrive for balance among work, family,relationships, play and restWhat stands out that youwant to improve on most?Source: Transforming the Pain: A Workbook on Vicarious Traumatization. Saakvitne, Pearlman & Staff of TSI/CAAP (Norton, 1996)p16p17

What are other clergy doing for theirself-care practice?PsychologicalAtworkcaysiPhVisit the doctoralSpiritualonotiEmPhysical self-careDentist appointmentslEating healthyPersonalRegular ExerciseQuality SleepPsychological self-care ideasPlanned HolidaysEmotional self-careAffirmationsSelf loveSelf CompassionPermission to crySocial Justice WorkLaughterWatch a funny movieFind a hobbyReward yourselfSelf reflectionRegular time outTherapyMassage & AlternativetherapiesJournalAffection and touchPet timePractice ForgivenessSpiritual self-care ideasTime in NatureSpiritual communityMeditateSingBathsSelf AwarenessPlayFostering RelationshipsSelf HelpDanceSwitch off days(the phone)Ask for helpSwim in the oceanReceive helpWatch sunrises andsunsetsSupport GroupsAcknowledge your positivequalitiesSpiritual mentorsFoster self-forgivenessSensory workeg Relax in the sun,Aromatherapy / Draw / Paint /Music/ Dance / Gardenp18p19

At work self-care ideasTime for lunch and breaksSet boundariesKnow your limitsSay no to overtimeLeave work at work - timeoff from work is clearSupervision regularlySupport from colleaguesTake mental health daysPersonal self-care ideasLearn new thingsPersonal DevelopmentHolidaysSetting GoalsSetting IntentionsPsychologicalitualootiEmMake vision boardsFoster friendshipslnaSpirSELF-CARE ISNOT SELFISH. YOUCANNOT SERVE FROMAN EMPTY VESSELGo on dateslcaysiPhAtworkCoffee with friendsRelaxWrite a poem or bookPersonalYou can download these quotes as amotivational powerpoint here:www.wewillflourish.comSpend time with familyCookLearn something newp20p21

Learning to live by the unforcedrhythm of grace Freely and LightlyThere is a well-known passage in Matthew’s gospel wherein we hear Christinviting His disciples to come to Him for rest, so that they may learn from Hisway of being. Eugene Peterson’s paraphrase of this gospel passage capturesthe essence of what Jesus has to say to those who may be feeling weary inministry today. Peterson’s The Message renders Christ’s words recorded inMatthew 11:28-30 in contemporary idiom: Are you tired? Worn out? Burnedout? Come to me. Get away with me and you’ll recover your life. I’ll show youhow to take a real rest. Walk with me and work with me – watch how I do it. Atthis point Peterson introduces a beautiful phrase which is worth pondering. Heplaces on Christ’s lips this instruction: Learn from me the unforced rhythms of grace.I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learnto live freely and lightly.Scripturalsupport forself-care:I allow divine light and love into my heart daily. I livein the present moment, forgiving and releasing allpast hurts. I am now open to receive all of God’sabundant blessings and miracles. Everyday prosperityconsistently flows through all areas of my life. I am sovery grateful. Thank you God!Christian ministers do not always live freely and lightly. They often live with a strong sense of duty and carry a heavyweight of responsibility. How many ministers truly respect the unforced rhythms of grace in their lives? To fail to heed thewarning not to strain oneself unduly can lead many well-intentioned ministers to follow a dangerous course of actionand, ultimately, to act irresponsibly – in their own regard and in other people’s regard as a consequence. It costs a persondearly to lose their proper rhythm. A life out of sync becomes unhealthy and is at risk of break-down. Compassion fatiguesets in when a minister’s heart is permanently under strain. A story from the early Christian monastic tradition captures thiswell. In the Sayings of the Desert Fathers we read a story which speaks of the need to relax before one reaches breakingpoint. It encourages God’s servants who are under strain to enjoy life a little more, so as to better serve the needs ofthose they are called to care for. A hunter in the desert saw Abba Anthony enjoying himself with the brethren and he wasshocked. Wanting to show him that it was necessary sometimes to meet the needs of the brethren, the old man said tohim, ‘Put an arrow in your bow and shoot it.’ So he did. The old man then said, ‘Shoot yet again,’ and the hunter replied ‘If Ibend my bow so much I will break it.’ Then the old man said to him, ‘It is the same with the work of God. If we stretch thebrethren beyond measure they will soon break. Sometimes it is necessary to come down to meet their needs.’ When heheard these words the hunter was pierced by compunction and, greatly edified by the old man, he went away. As for thebrethren, they went home strengthened. It is surely encouraging to see how the austere desert saint, Anthony the Great,insisted upon the importance of relaxation in order to serve God and others without being stressed and strained to thepoint of breakdown.The first step in many pastor’s efforts to arrive at a healthier life-style will be to recover the unforced rhythm of grace intheir lives. For some who have always pushed themselves in their care for others, the challenge may be to discover thisunforced rhythm of grace for the very first time.p22p23

Safe-care Self-protection Trust in GodThe exercise of self-care actually begins by putting in place self-protection.As we have seen, the gospels show us how Jesus was anxious to protect Hisdisciples from the constant pressures they were under. Admittedly, certainpressures are completely beyond a pastor’s control, but it happens that manypressures, and the strain that accompanies them, can be due, at least in part, to afailure on behalf of Christian ministers to respect their personal limitations and putproper boundaries in place in their lives.Scripturalsupport forself-care:When nothing is set in place to safeguard a minister’s own well-being, he or she willbecome completely worn out. Christian pastors can and do fall prey to onslaughts of anxiety.The apostle Paul clearly found himself under great pressure much of the time. In his writings he shares with his readersstrategies which can help ministers today to guard themselves against the troubles they encounter in their lives. Theapostle was clearly aware that pressures of all sorts can so easily distort the Christian minister’s thought patterns. Inhis Letters to the Colossians and to the Philippians, Paul gave sound advice which Christian ministers of our own daywould do well to be pay heed to. In Colossians 3:2 he writes: Clearly there is little point in spending time worrying aboutthings, for this will only serve to further weaken the troubled mind. In Philippians 4:4-7 he comes back upon the futility ofworrying unnecessarily and encourages his readers to express their concerns honestly in their prayer. His advice is clear:Every need and worry should be handed over to God, coupled with a prayer of thanksgiving. The Apostle insists upon theimportance of believers recognising the good things happening within and around them.While encouragement is given to help others carry their burdens, a warning has to be given against the tendency forministers to allow themselves to become unduly laden by other people’s burdens to the extent that they are renderedineffective and are devoid of the energy they need to be of help to those to whom they are called to minister.p24If we are braveenough oftenenough, wewill fall; this isthe physics ofvulnerability.Brené BrownJoshua 1:9Be strong andcourageous. Donot fear, do not bedismayed, for the Lordyour God is with youwherever you go.Deuteronomy31:6 Be strongand courageous.Do not fear or be indread. The Lord yourGod goes with you.He will not forsakeyou.Philippians 4:6-7Do not be anxious aboutanything, but in everything byprayer and suppliccation withthanksgiving let your requestsbe made known to God. And thepeace of God, which surpassesall understanding, will guardyour hearts and your mindsin Christ Jesus.Isaiah 41:10Fear not, forI am withyou, be notdismayed1 Peter 5:7 Castall your anxietieson the Lord,because He caresfor you.p25Psalm 53: 3When I amafraid, I putmy trust inYou.Matthew 6: 23-34Therefore I tell you,do not be anxious aboutyour life. ( ) Which ofyou being anxious canadd a single hour to hisspan of life?

The Psalms: Honesty in Prayer Expressing EmotionsThe truthis, rarely cana response makesomething better — whatmakes something betteris connection. And thatconnection often requiresmutual vulnerability.Oursis a culture soconsumed with therelentless pursuit ofhappiness, its secrets andBrené Brownits science, that it layers overthe already uncomfortablestate of unhappiness a stigmaof humiliation and shame. Butunhappiness can have its ownOur way ofdignity and can tell us as much,thinking, our intellect,if not more, about who weour affect, our personalityare than happiness.— these aren’t things weexpect will ever change. Wetake them for granted. We fearhaving an accident that will makeus paralyzed, change our ability tomove around, or cause us to loseour hearing or sight. But we don’tthink about having an accidentthat will cause us to loseourselves.Brené BrownAlbert CamusThe quality of presence, an abilityto project poised confidence,passion, and enthusiasm inhigh-pressure situations, whichcan’t be easily faked but can bedeliberately cultivated.Amy Cuddyp26Jesus’ prayer was largely fashioned by that of the Book of Psalms. He was soevidently familiar with this Book of the Praises of Israel. The psalmist speaksfrequently of trusting in the Lord and again of waiting patiently on the Lord,holding one’s heart and mind in silence and in peace. To this attitude proposedby the Psalmist, the prophet Isaiah responds, making a promise of renewedstrength to those who trust in God. Isaiah states: They that wait for the Lord shallrenew their strength. They shall mount up with wings like eagles; they shall runand not be weary; they shall walk and not faint. (Is. 40:31).Scripturalsupport forself-care:While it is undoubtedly important for Christian ministers to halt and take quiet time tolisten to the Lord, it is also vital for them to honestly express their own emotions in prayer.In light of this, it seems appropriate at this point to offer a brief reflection on how the prayer of the Psalms can bebeneficial to Christian ministers wanting to practice proper self-care.The first thing the Psalms do is to liberate those who pray them to be completely honest in their prayer. The Psalmistencourages his readers to dare to pray through their life experience in frankness and without pretence or censure of anykind. The psalms encourage those who use them to pray in simplicity of heart.It is impossible to express adequately the richness, the breadth and the depth of the wide and varied collection of prayerscontained in the Psalter. The Psalms look to God in moments of personal despair and community disaster, at times ofcommunal suffering and national rejoicing. Again and again, God’s People is shown to have found release by expressingtheir heartfelt laments and in giving voice to their praise and thanksgiving in prayer. This collection of poetic prayerformulae is brimming with a wide range of honest emotions. It gives expression to anguish and adoration, suffering andcompassion, hopes and fears, joys and sorrows. In some psalms the psalmist is heard to openly questi

Well Being Audit How do we know that we need self-care practice? 10 minute ideas A journey from ‘workaholism’ to self-care consciousness. This resource is created in recognition of the need for self-care practice to protect the health and wellbeing of Clergy as they take on their