Replays and worksheets for the entire workshop will be posted to this page ~ as well as all of your bonuses! The page will be updated after each class.

✷ Pre-Workshop Reflections

Before our first class, I invite you to get started with some simple art journaling! In the video below I guide you step-by-step through making your first painting, and setting up your art journal so it can become a useful reference. After you have watched the video and set up your journal, please download the worksheets you'll find below the video. These will give you prompts for exploring your intentions for being in this workshop.

✷ Week 1: Burnout & Self-Compassion

This week we learned about the fundamentals of burnout and self-compassion. We also talked a bit about art journaling! Below you will find the replay video of our class, downloadable worksheets and audios. The worksheets provide an overview of what we learned in class, and suggestions for home practice this week. One audio will guide you in the Go With the Flow meditation, and the other is a recording of this week's poem. 

Here's a transcript of the Go With the Flow Meditation:
 

To begin, please find a comfortable, upright seated position,
and let your eyes close ~ either partially or fully.

Then, place a hand on your heart.

As we inhale together ~
inhaling fresh energy,
the energy of this moment that’s just for you.

And as we exhale together ~
exhaling, letting go of any old stress,
anything you're carrying that you don’t need to be carrying anymore.

Then inhaling again ~
inhaling fresh energy,
whatever is here in this moment to nourish you.

And then exhaling ~ 
letting go of any old stress,
old energy, anything that you don’t need to carry anymore.

Now, one last breath together ~ 
breathing in fresh,
alive, of-this-moment energy that’s just for you,
to nourish you.

And then exhaling together ~ 
letting go as fully as you can
of anything you don’t need to be holding anymore.

Now, let your breath return to its natural rhythm.

And as you feel ready, gently open your eyes.

 ❤️

Students have also requested a list of the different self-compassion phrases I suggest in the art journaling practice, so here they are:

Mindfulness

This is hard
This is a difficult situation
This is stress
This is burnout
I feel burned out
This is suffering

Common Humanity

I’m not alone
We all make mistakes
We all have limits
I’m not the only one who feels burned out
Being human means having limits

Self-Kindness

I can try to be kind to myself
I want to be kind to myself
Maybe what I need right now is kindness
It’s possible that this isn’t all  my fault
It’s possible that I’m enough right now
It’s possible that I’m doing enough right now

Apology/Comforting Words

I’m sorry ~ I forgot that we’re in this together
I’m sorry ~ I’m just learning how to do this
I’m sorry that I blame you so much.
I’m sorry ~ I forgot that I don’t have to be perfect.

Maybe we’re/I’m enough right now
Maybe what we’re/I’m doing is enough
Maybe it’s ok to make mistakes
What if I don’t have to punish myself for being human?

+++

And, some students have asked if I have any suggestions for a guide on improving their watercolor skills ~ click here to check out this free Beginner's Guide To Watercolor video on YouTube. It's wonderful!

✷ Week 2: Compassion for the Body

This week we talked about the stress response cycle. You learned what the cycle is, why it's important to complete it, and why we need to be intentional about completing it. The way we are with brushing our teeth! 🪥 😁

We also talked about how the best and most efficient way to complete the stress response cycle is with 20 minutes of physical activity. After that, we danced to Life is Amazing by Michael Franti, and created a Stress Cycle Completion Anthem in our art journals. It was a full class! You'll find the video, worksheets and poem below.

✷ Week 3: Compassion for the Mind

This week we talked about cynicism and the burned-out mind. We also explored how understanding the negativity bias can help us can refrain from criticizing ourselves for being critical! I mentioned five ways to experiment with relating to your mind with kindness and compassion. In class we explored one of those in our art journaling practice: Re-framing Failure. Below you will find the video of our class, an audio of this week's poem, and worksheets to download. And if you keep scrolling, you'll find a bonus video lesson for a story-based gratitude practice! 😍

✴ WEEK 3 BONUS ✴
STORY-BASED GRATITUDE PRACTICE

Several previous students have been very interested in the story-based gratitude practice I mentioned in week 3. I recently shared the practice in another group, and I wanted to offer it to you here as a bonus so you can try it in a guided way. (I mention the theme of "sweet possibility" which was our theme for the month, in case you're wondering!)

Here are the steps I walk you through in the video:

1. Set up your page as a booklet (follow guidance in the video).

2. On the cover of the booklet you created, write "My Gratitude Story" or "My Story of Sweet Possibility" as a title. Write "by [your name]" on the bottom. Leave the middle empty so you can come back later to create a drawing. 

3. Open your booklet. Reflect for a moment and identify the situation you want to work with. On the left side page, write a sentence or two naming the situation or circumstance. Add a small drawing if you like. 

4. Consider how you were feeling and what you were thinking before the "gratitude event" happened. Write a few sentences to name your feelings and thoughts before the gratitude event occurred. Add a small drawing if you like. 

5. Consider what happened ~ what did the other person do that changed the situation? What was the "gratitude event"? Beginning with the word "Then", write a few sentences about what happened. What is the action you feel grateful for? Add a small drawing if you like. 

6. Consider how you felt and what you thought after the "gratitude event". You might name that you felt grateful, but beyond that ~ how else did you feel? Write some words about how you felt after the event. Add a small drawing if you like. 

7. Read over your reflection, your gratitude or sweet possibility story. Notice how you feel. Give yourself some space to let this experience that you had register more fully.

8. Come back to the cover of your booklet and identify a drawing you'd like to make that relates to the story. It could just be a drawing of yourself with your hands on your heart. You can keep it simple.

9. Paint your cover drawing. Give yourself this time to digest and integrate this experience. Choose colors you like and recognize the way that adding color is a way of giving yourself soothing touch. Remember to breathe and let yourself enjoy this process as much as possible. ❤️

✷ Week 4: Compassion for the Spirit

Sadly, this was our last class! 😢

This week we reviewed the different themes we covered in the workshop. And, we focused on a new topic: Compassion for the spirit. We explored what spirit is, how spirit-related practices can help us avoid or recover from burnout. We also looked at the range of ways that one can answer the core question: What does my spirit need? Our art journaling practice was the Phoenix of Intention (or the Phoenix of Spirit), which helped us get a wider perspective on an experience that we find challenging (or just an experience we were having). Below you'll find the video of our class, an audio of this week's poem, and worksheets to download.

Thank you for your heart-first presence in class! 

✷ THE BONUS SECTION ✷ 

BONUS #1: EXPLORING POEMS MINI COURSE 

NOTE: Please complete the Pre-Workshop Reflections before diving in to your bonuses! This way your art journal will be set up so that you can use it as a guide. 

✷ BONUS #2: CREATE A COLOR WHEEL ✷

NOTE: Please complete the Pre-Workshop Reflections before diving in to your bonuses! This way your art journal will be set up so that you can use it as a guide.  

  ✷ BONUS #3: BREATHING ROOM REPLAY ✷

Thank you for being in Beyond Burnout!