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Welcome %%FIRST_NAME%%! Here are your videos, workbooks, affirmations and discussion topics for the Emotional First Aid programme. Thank you SO MUCH for being part of this. Are you ready to dive in? xx Clare

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Did you know that the way you’re sitting can make you feel tired and miserable?

Want to test it out?

1. Sit down for a moment and slouch.
   Really get that slopping seating position where your head is verging on doing a nodding dog impression. Yes… that’s it.
   Now frown. Look really grumpy. Notice how you’re feeling?

Ready for the contrast?

2. Sit up straight and smile!
   Sit up as straight as is comfortable for you, lift your chin slightly and scrunch up your eyes tightly for 3 seconds before opening them again – that releases the tension around our eyes, which we need to do before the next bit.
   Now: gently allow the corners of your mouth to turn upwards, ever-so-slightly, then a little bit more.
   You are now smiling! Not a lame little smirk. We’re talking full-on smiles – teeth and all, if that’s your thing. Smile with your eyes, smile with your mouth. Smile with your heart. Think ‘smiley’ thoughts. Feel the lift as you do it for a full 60 seconds.

Now let it go and notice what you notice.
Chances are you’ll be feeling better. Your face should feel more relaxed, your mood should have lifted and you should be aware that you are generally feeling more positive.

How did that feel?
It doesn’t matter if you fake it at first, it works!

Sometimes it can be easy to fall into the trap of thinking that we have nothing to smile about, but smiling can be transformational and it can be an amazing way to cut your stress levels and dump life’s drama. And smiling mindfully means you’ll benefit even more from it.
The sympathetic nervous system is our fight or flight response – the primal part of the brain – which is responsible for short term survival-style decisions, which diverts fuel from non-essential bodily processes and organs, to help give you the energy to escape from imminent danger. It’s the bit we drag into action when we’re feeling stressed, which floods your system with stress hormones. The parasympathetic nervous system is all about relaxation and allowing your cells to carry on with their vital health-giving moment-to-moment tasks.
When you smile you trigger the endorphins that rebalance those two systems dramatically cutting the stress levels in your body.

Smiling, even if you’re not in the mood, triggers the release of the body’s happy chemicals, which cheer you up.
Your body doesn’t care whether it’s a real smile or a fake one. If we do it for 30-60 seconds, the hormones start flooding round the body and the happier feeling grows, so the smile soon becomes real!
So if you want an instant mood lift, get smiling.
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Let’s Dive In To Your Emotional First Aid Workbooks!

To read each workbook online, click on the image. To download them to your phone / computer, right click on the image and choose ‘save as’ or similar.

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Belly Breathing!

This deep yogic breath helps you to re-train yourself to breathe in a healthy way (from your belly, not your shoulders!) and can energise you, also helping you to think more clearly.
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Getting Grounded

Most of us are so stuck ‘living in our heads’ that we’re scarcely ‘here’. This breathing technique helps you get grounded and instantly de-stress, by releasing those challenging emotions and re-oxygenating the body and mind.
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My favourite ‘lazy’ yoga pose – it’s time to pretend to be a crocodile…

All you need is a relatively clean floor and a sense of fun – and let your emotions and stresses melt away.
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How to use gratitude to AUTHTENTICALLY handle difficult emotions.

It’s not about ‘white-washing’ or having a ‘spiritual bypass’. Here’s how you can use gratitude to handle difficult emotions – in a truly healthy way.
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Click on the images to go to a full-sized version, which you can save to your phone or computer. Click on the links below each image to share them with your friends on Facebook.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]”I can always CHOOSE which emotions to feed – and which to let drift on by.”[/vc_column_text][image_with_animation animation=”Fade In” img_link_target=”_self” image_url=”16700″ alignment=”center” img_link_large=”yes”][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]”I love how easily smiling helps me to feel happier – even if I was grumpy before!”[/vc_column_text][image_with_animation animation=”Fade In” img_link_target=”_blank” image_url=”16702″ alignment=”center” delay=”222″ img_link_large=”yes”][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]”My emotions are just chemical reactions in my body. They come and they go – unless I tell myself too many stories!”[/vc_column_text][image_with_animation animation=”Fade In” img_link_target=”_self” image_url=”16708″ alignment=”center” img_link_large=”yes”][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]”I let my emotions inspire actions that set me free.”[/vc_column_text][image_with_animation animation=”Fade In” img_link_target=”_self” image_url=”16760″ alignment=”center” img_link_large=”yes”][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]”With ‘I am’ I can create my future.”[/vc_column_text][image_with_animation animation=”Fade In” img_link_target=”_blank” image_url=”16775″ alignment=”center” delay=”222″ img_link_large=”yes”][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]”I LOVE being able to choose which emotions to feed – and which to let float away. And it gets easier every day.”[/vc_column_text][image_with_animation animation=”Fade In” img_link_target=”_blank” image_url=”16882″ alignment=”center” delay=”222″ img_link_large=”yes”][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][/vc_row][vc_row type=”full_width_background” bg_position=”center top” bg_repeat=”no-repeat” bg_color=”#990033″ scene_position=”center” text_color=”light” text_align=”center” top_padding=”7″ bottom_padding=”7″][vc_column width=”1/1″][vc_column_text]

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Want to lie down and relax – while your emotions melt away? Then enjoy this BONUS 25 minute deep relaxation – as my gift to you. It’ll take you back into your body, out of your chattering Monkey Mind, and will help you to reconnect with gratitude to the present moment, releasing icky emotions without even trying.

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Right click and choose ‘save as’ to download

Or you can listen online (not recommended unless you have excellent internet speed)
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Here are 4 articles that can really help you to dive in and deal with the sources of challenging emotions and stress.

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Are You Eating Yourself Miserable? How to avoid the 5 most common food traps.

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Is Your Monkey Mind Telling You The Truth About Stress? (Hint: chances are it isn’t…)

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Why Making Friends With Your Monkey Mind Could Be The Key To Inner Peace – and you’ll want to start today.

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3 Reasons Why Positive Thinking Sucks (And how you can ABC your way to smiling).

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