Jessica Stover 0:09 This recording is an offering of Networks for Training and Development's Online University. Jennifer Williams 0:23 I'd like to welcome everybody to this call on Monday, September 2, Labor Day for those of us in the States. And I'd like to start off with reflecting on a self care that I like to engage in and that I welcome everybody to explore. Jennifer Williams 1:00 As a reminder, this call and session is anonymous. Jennifer Williams 1:07 And we do ask that phones are muted to allow everybody to have the same experience to begin our 20 minutes of relaxation. Jennifer Williams 1:29 I'd like to introduce you to something that I've come across in the last few years. Jennifer Williams 1:38 I'm Jen Williams. I'm part of the Wholistic Practices Advisory Board. And I'm also an LMT. Jennifer Williams 1:54 I started to explore Hygge (H-Y-G-G-E), and hygge is a Danish term for contentment and coziness. When I considered doing this call and thinking about what I had to offer and to share with others. And then instantly hygge came to mind. Jennifer Williams 2:29 I think it's a great opportunity especially as we are approaching the end of summer and beginning of fall and looking for ways in which we can comfort ourselves, each other. Jennifer Williams 2:48 When I think of hygge I think of warmth and comfort and togetherness. I think of safety. Jennifer Williams 3:01 And when I think of those things, it'd be a great thing to share with the many who are going through a lot of different emotions as the season changes. Jennifer Williams 3:16 September and fall is a time of change. It's a the time of reaping what we've sown. Jennifer Williams 3:25 So I ask you to join as we consider what we've harvested so far this year. Jennifer Williams 3:37 What's coming to fruition for us? Jennifer Williams 3:42 What are we looking forward to? Jennifer Williams 3:48 And what does our harvest intend to give us? Jennifer Williams 3:57 Thinking of these things, I started to jot down some notes on some of the things that I'm looking for in my own harvest, some of the seeds that I hope that I've sown, and some of the outcomes that I'm looking for in my harvest. Jennifer Williams 4:23 Also I think it has this great sense of birth and growth. Jennifer Williams 4:32 I think ultimately, those of us who are participating with Networks through the Healing Circle, we're all seeking comfort and healing and personal growth. Jennifer Williams 4:56 So, hygge is a very interesting term. Jennifer Williams 5:02 And it's something that, as I've learned, is what really pulls the Danish community together. Jennifer Williams 5:16 For those of you that may not know Denmark is, and Norway, pretty much that whole area are always in the top 10 of happiest places to live and not for tropical island weather or, you know, it's really because of this whole idea of being able to be content in your surroundings and among your people. Jennifer Williams 5:56 It's kind of a return to simpler time. Jennifer Williams 6:00 It's cozying up with hot tea or cocoa or coffee, sitting by the hearth, surrounded by good company and simple meals but hearty soups... it's just a sense of ease. Jennifer Williams 6:24 It's the simple pleasures but it's also being very mindful in each moment. Jennifer Williams 6:30 The harsh winters of Denmark and Norway kind of lend to this need for coziness. And so often if you look on Pinterest or somewhere else you'll see typically, you know, big knit sweaters and blankets and fluffy socks. Jennifer Williams 6:56 There's usually some kind of light element because you think of the winters how they can grow dark. And just being together with everyone and lighting candles and fairy lights, having friends and family come together with some potlucks and really appreciating the outdoors for all that it offers, but also being content with huddling around your friends and family with fire pits and things of that nature to really get down to being at ease. Jennifer Williams 7:35 One of my favorite parts is also the fact of reading books and enjoying and taking place and some mindful activities like yoga and you know, walking in nature. Jennifer Williams 7:50 And so I thought that as the season is going to be changing soon. We've already had some ups and downs lately in the past couple of weeks. This is something that hopefully will be a toolbox entry for you to create a warm and comfortable, friendly environment as seasons change and life changes and just ways in which we can honor ourselves and our friends and make time for ourselves and our family. Jennifer Williams 8:29 Whether that's through making time for yourself with meditation, muscle relaxation. It can be something as simple as having mindfulness and reciting intentions as you make a cup of tea or your morning beverage of choice. Jennifer Williams 8:51 It's living without distraction and working towards a life where you're intending where you're putting your energy forward to create opportunities not only for yourself, but for the better of those around you. Jennifer Williams 9:18 I love that hygge is not something that is best in one season. There's things that you can do in every season. Jennifer Williams 9:30 I think of Fall and think of apple cider, hot chocolate, pumpkins, and hayrides, walks in nature, and you know for you it might look a little different but hygge is personal contentment. So what works for one person is not necessarily the best cookie cutter approach for the next. I love how individualistic it can be. But how it can also be so soul nourishing and rejuvenating. Jennifer Williams 10:15 So it's one of the things that I wanted to share. And I hope that you get something out of it similar to what I've had the opportunity to do. I just invite you to try and see if that's something that speaks to you. Jennifer Williams 10:40 Next, I wanted to kind of wrap up and look at a progressive muscle relaxation. When I do muscle relaxation, kind of the closest I get to meditation, and it's something that I think from a massage therapist standpoint, is closer to my wheelhouse. Jennifer Williams 11:13 And so, I have found a few different scripts and I can share them as well. Jennifer Williams 11:21 I have altered almost every script to speak words that I would prefer to hear and read. So I invite you to adjust accordingly to make this something that's your own. Jennifer Williams 11:40 What I'd like to start with is really just talking about our breath. Jennifer Williams 11:46 We have the power with our breath, to control our body and our body's reactions and our brains reaction to just about everything we experience. Jennifer Williams 12:01 You think of breath and I kind of remind people, yeah well, why do you think that for somebody who is in birthing classes, you know, you practice on breath and Lamaze and the people who are very athletic, they practice on their breath to get through difficult barriers as they're running a marathon. Jennifer Williams 12:31 And in addition to that, I think breath just being able to control whether or not you engage in a reaction, especially a stressful reaction, or alerting reaction, I find that breathing and having some of this self care to remind my myself of who I am aware I am, kind of grounds me. Jennifer Williams 13:05 So I do like to start off talking about how our breaths are unique to ourselves. What some people will say "you must have certain breath counts" for me was quite challenging. Jennifer Williams 13:28 And I think you have to work up to what you find is relaxing and what engages your parasympathetic nervous system. Jennifer Williams 13:38 So, typically starting off with what they call square breathing, breathing in for four counts Jennifer Williams 13:49 holding your breath for four counts Jennifer Williams 13:53 and then breathing out for four counts. Jennifer Williams 13:59 There's also breathing techniques that have you tracing the outlines of leaves which you know, so this might be even more suitable. Jennifer Williams 14:12 I just wanted to share that you know, the breathing. Jennifer Williams 14:16 Although learning yourself through your breath is key doesn't mean you have to breathe as somebody else does or thinks that you should. Jennifer Williams 14:30 So there is no judgment. And I invite you to do the things that you feel comfortable with. Jennifer Williams 14:36 And I invite you to leave the things that you don't feel comfortable with. There's no judgment and this is really just time for you. Jennifer Williams 14:48 So clearly, if you're driving, don't close your eyes. Jennifer Williams 14:53 Or if you don't feel comfortable, don't close your eyes. Jennifer Williams 14:55 And this can be open eyes or closed eyes. Jennifer Williams 14:58 I ask that if you feel comfortable closing your eyes, Jennifer Williams 15:03 clearly make sure Jennifer Williams 15:04 that you're in a safe environment to do so. Jennifer Williams 15:09 And if you're leaving your eyes open, try to fix on an area to limit external distractions. Jennifer Williams 15:21 Starting with a brief progressive muscle relaxation, we're going to dobreathing in, holding our breath and releasing to the counts that feel best for you. Jennifer Williams 15:40 I invite you to kind of check in with yourself and your thoughts and what's going on and what you feel in your body. Jennifer Williams 15:48 You can be seated, Jennifer Williams 15:50 laying down, Jennifer Williams 15:53 whatever position feels right to you, feels most comfortable and safe for you. Jennifer Williams 16:02 Notice what you notice. Don't judge. There are no expectations. Jennifer Williams 16:07 This is just a moment for you to engage with your body and have that connection. Jennifer Williams 16:16 I'd to like start, and I invite you to make a fist in your right hand, Jennifer Williams 16:24 tensing the muscles in your forearm, Jennifer Williams 16:27 and allowing the rest of your arm to remain relaxed. Jennifer Williams 16:33 Feel the sensations of that tension. Jennifer Williams 16:37 Compare the tension and the tense muscles in the relaxed one Jennifer Williams 16:43 and the opposite arm. Jennifer Williams 16:46 When you're ready, Jennifer Williams 16:48 take your breath in. Jennifer Williams 16:51 And as you exhale, slowly Jennifer Williams 16:54 and gradually release all that tension Jennifer Williams 16:57 till every last bit of tension is released. Jennifer Williams 17:04 Can you imagine it's like a firehose that's really rigid at first and then becomes really flexible as the water drains out or whatever image speaks to you. Jennifer Williams 17:19 Have a few moments, appreciating the sensations in my muscles that are now relaxed. Jennifer Williams 17:30 We're going to repeat this on our left fist and forearm, Jennifer Williams 17:36 tensing and holding, Jennifer Williams 17:40 allowing the rest of your arm to feel relaxed. Jennifer Williams 17:44 We're gonna study the sensations of that tension Jennifer Williams 17:48 and compare them to the previous arm. Jennifer Williams 17:53 And when you're ready take a breath in, and Jennifer Williams 17:58 then as you exhale slowly release the tension, Jennifer Williams 18:03 till every last bit is released. Jennifer Williams 18:11 I invite you to raise your right shoulder. Jennifer Williams 18:16 up towards your ears. Jennifer Williams 18:20 Tense the muscles in the upper arm and shoulder. Jennifer Williams 18:28 Study those sensations of tension. Jennifer Williams 18:33 Releasing the weight of the world as you breathe in, hold, and breathe out. Jennifer Williams 18:47 Lowering your shoulder Jennifer Williams 18:52 and feeling that sensation Jennifer Williams 18:54 of release in your neck and shoulder. Jennifer Williams 19:03 Spend a second just studying and appreciating this sensation. Jennifer Williams 19:08 And then once you're relaxed, how that's changing. Jennifer Williams 19:15 I invite you to do this with your left upper arm and shoulder, lifting all the way up to your ear, Jennifer Williams 19:24 lowering up to your ear, Jennifer Williams 19:29 taking that breath in, holding, and releasing. Jennifer Williams 19:38 Feeling the sensations of being warm, your shoulder and neck, and how that differs from when you first started. Jennifer Williams 19:51 So typically, this is a relaxation that I do and I choose different areas. Jennifer Williams 19:59 Right now I chose arms and shoulders and neck. Jennifer Williams 20:05 There's also scripts that have lower legs, and arm, belly. Jennifer Williams 20:15 And I find that without knowing everyone who's on the call and with you just starting to engage in this, that we would start off in areas that may feel more comfortable. Jennifer Williams 20:29 And I thank you really for joining in and considering trying some of these things. Jennifer Williams 20:39 It's really having an opportunity to explore relaxation in a way that is meaningful to each one of you and making some considerations and sharing what worked. Jennifer Williams 20:59 I keep little notes of phrases and things that help me, quotes and things that keep me out of my head and when I need to be out and in it when I need to be in. Jennifer Williams 21:12 So I really appreciate the honor of leading this conversation on the Fall and hygge and self care and how important it is for each and every one of us. And now adding in a little bit of relaxation because we all deserve it. Thank you one and all. I hope that this session finds you well and I hope that everything that you've sown comes through in that last harvest. Jennifer Williams 21:53 Nothing but healing and happiness coming your way. Remain safe. Remain safe and happy and know that we are all here. No matter what it is, we'll get through this together. Jennifer Williams 22:11 Thank you very much. Jessica Stover 22:14 Thank you for listening. We hope the information provided was helpful. Don't forget to stop by our website and take advantage of all we have to offer. Transcribed by https://otter.ai