Act: Make a Plan for Self Care and Closing Circle

2:40 - 3:00

Materials: A list of practical self care plans, the participants' weekly planners or PDAs

Self care practices refer to wide range of activities and practices that influence our mental, physical, and spiritual health for the better.  Participants are encouraged to “make appointments” for self care, the same as for any high priority meeting or event.

Instructions:
•    Provide a partial list of self-care practices. 
•    Invite participants to add more to the list.
•    Ask if clarification/instruction is needed for any of the items (e.g. yoga poses)

Sample List:
•    Five minutes of deep, intentional breathing
•    Five minutes of simple yoga (mountain pose, child's pose, blown palm, etc)
•    Drink a glass of water
•    Drink one less cup of coffee or soda per day
•    Ten minutes of aerobic exercise or dancing
•    Take a walk around the block
•    Use the stairs instead of elevator once a day
•    Five minutes of walking meditation
•    Ten minutes of making art of some kind
•    Eat a piece of fruit
•    Take a multi-vitamin
•    Avoid eating lunch at work desk or on the go
•    Ten minutes of journaling or creative writing
•    Perform a spiritual practice that is meaningful to you (e.g. lighting a candle and praying for a specific intention, reciting a prayer in a mindful manner)
•    Listen to favorite relaxing or invigorating song(s)
 
•    Choose one activity to commit to doing on a daily or weekly basis.  Record the time and place when the activity will be done in planner/PDA.

•    Helpful hints for keeping the practice going:

1.    Find someone to be accountable to, a friend or co-worker to check in with about your goals and progress.  Make an appointment for two weeks from now to check in about how you're doing.
2.    Start  small, with one do-able practice at a time, until it becomes a habit.  You don't have to do it all right away.
3.    If possible, try to do the practice at the same time each day

Longer term self care:
In addition to daily activities, make plans for weekly, monthly, and yearly self care activities.  This can include weekly “sabbath” days off, planned “offline” days of leaving computer shut off, and time spent on vacation or on a retreat.

Closing:     Form a circle, and invite each person to take a turn to say aloud the activity they've chosen, and when and where they will do it.