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Technically, every day is self-care day, but if you live a busy life, that's not always possible and we forget to take time for ourselves which often leads to stress, exhaustion and tension in the body. I've started doing something called self-care Sundays where every Sunday afternoon I take 2-4 hours completely for myself to do slow down, replenish my energy, and do something I love that makes me feel energised and relaxed. This includes either all or some of the following: Take a guilt-free nap Journal for at least 15 minutes Yoga or body stretches Hair mask Face mask Long bath with sea salts and dried flowers Eat a healthy dinner Read a few pages of my favourite book What are some of the things you do to unwind and reconnect with yourself?

Sometimes it's the little things that can add happiness to your day, for example: Giving someone a compliment Doing something that makes you laugh Cooking your favourite fancy meal on a Tuesday Watching your favourite TV series Doing someone a favour Working out (a brisk walk, yoga, or a gym class) Write down 3 things you are grateful for or proud of What would you add to this list? I'm sure together we could make it go on forever

yoga. :)

What does yoga do for you? For some it's a workout, for others it is more than just that. What is it for you?

It's a tough one! But I try to not drown in the "down", if you know what I mean and focus on things that make me feel good. It especially helps being outside in the fresh air, or a yoga class!

There are a lot of studies around yoga and which health benefits it has. Many of them exploring just the positive effect of the physical body. However, what yoga does is to explore a reunion of body and mind. Western culture is currently rediscovering a holistic approach about our being. We see each other as a physical part and a mental part and talk about physical therapy and psychotherapy. As a result, we try to "cure" the mind or the "body" forgetting that we are one. Yoga for me is a powerful tool to overcome this obstacle. To feel body and mind as one lead me to a transformation. I am less worried and less stressed which has a fantastic impact on my mood. This sounds great, right? I'm practising vinyasa and hatha yoga for years, and I see which progress I made already in some postures. However, I still feel like a beginner comparing myself with other yogis sometimes what can put me down. There's always more to learn. Which experiences have you made with yoga?

Here are the links to the guided meditations we are practicing with during the MBSR course: Feel free to choose the recoding for the week you are at that resonates best with you. I will continuously add more links to high-quality recordings to cover a broader spectrum of voices and personal styles. Like the posture, the teacher that works best for where you are at today might differ. Yet in their core, those different meditation are the same. We offer a free guided meditation once a week live on zoom. Onve a month we offer a free FAQ session for this course. To see the time and dates and sign up for a session please checkout Tine's profile. Some recordings are by Dave Potter, an experienced MBSR teacher and psychotherapist who put together this online course. Jon Kabat-Zinn is the founder of the MBSR course. Emma Reynolds is an experienced MBSR teacher with the Mindful Academy, Solterreno, Spain. This is where I got my training too. Lynn Rossy is a health psychologist, author, researcher, and Kripalu yoga teacher specializing in mindfulness-based interventions. Week 1: Bodyscan Bodyscan 29min by Jon Kabat-Zinn (the founder of MBSR) Bodyscan 15min (YouTube) Bodyscan 15min (InsightTimer) by Tine Steiß Bodyscan 33min by Dave Potter Bodyscan 45min by UC San Diego Center for Mindfulness Bodyscan 20min by Emma Reynolds Compassionate Body Scan 24min by Kristin Neff Week 2: Sitting Meditation Sitting Meditation 32min by Dave Potter Sitting Meditation 40min by Jon Kabat-Zinn (the founder of MBSR) Week 3 and 4: Mindful Yoga Mindful Yoga 1 37min by Lynn Rossy PhD Mindful Yoga 2 36min by Lynn Rossy PhD Week 5: "Turning towards" the difficult, Soften, Sooth, Allow Turning Towards - Meditation for difficult emotions 23min by Dave Potter Turning Towards - Meditation for physical pain 25min by Dave Potter Soften, Soothe, Allow 16min by Dave Potter Soften, Soothe, Allow 9min by Happiness Insight RAIN 11min by Dave Potter Week 6: Mindfulness and Communication Mountain Meditation 20min by Dave Potter Lake Meditation 20min by Dave Potter Week 7: Mindfulness and Compassion Lovingkindness Meditation 13min by Dave Potter Other meditations that are closely related to the MBSR curriculum: Taking a breath - taking a break 13min by Tine Steiß Breathing Meditation for Beginners 10min by Jack Kornfield Labelling emotions 20min by Emma Reynolds the RAIN of Self-Compassion by Tara Brach (PhD in Clinical Psychology, founder of the Insight Meditation Community of Washington and author of Radical Acceptance, True Refuge, Freedom In Your Own Awakened Heart) Oneness Meditation 35min by Jon Kabat-Zinn (the founder of MBSR)