Internal Family System practices – support work with me
Getting to know your parts 11 minutes. Richard Schwartz. When there is no sound, he is allowing you space to connect with yourself. Just relax … he will be back.
Getting to know your parts 8 minutes. No name.
Getting to know a part 12 minutes. Beth Rogerson.
The Path Meditation 36 minutes. Richard Schwartz. Bringing Self forward, parts relax.
Starting the day the IFS way. A great FB group with Karen Locke.
Meditation: to welcome and liberate fear. 7 minutes with Loch Kelly.
Self-Compassion and Loving-kindness meditations – support work with me
Affectionate breathing 21 minutes. Kristin Neff.
Compassionate body scan 24 minutes. Kristin Neff.
Loving-kindness 20 minutes. Kristin Neff.
Self-compassion / loving-kindness 20 minutes. Kristin Neff.
Self-compassion break 5 minutes. Kristin Neff.
Loving kindness 13 minutes. Kristin Neff.
Negative emotions and loving kindness 60 minutes. Michael Sealey.
Self-compassion 18 minutes. Tara Brach.
Noticing your emotions 18 minutes. Kristin Neff.
Soften, sooth, allow: Working with emotions in the body 15 minutes. Kristin Neff.
Different types of meditations – Massimo.
Study (2008) on loving kindness meditation.
Systematic Review (2013) on effects of meditations.
Systematic Review (2015) on effects of mindful meditation.
Study (2017): Those who meditate seem to have a younger brain.
Is meditation overrated? 2018): Review of studies.
Transcendental meditation (TM) website with studies on its effectiveness
Various types of meditations
Jon Kabat-Zinn Mindfulness meditation various files.
For anxiety 10 minutes. John Davis.
To be with one self 17 minutes. Anne Cornell.
Walking meditation information and sound file. Suitable for those who have difficulties in going inside.
Falling a sleep 30 minutes. Michael Sealey.
A website with different tracks to help you fall asleep.
Calming distressing emotions 15 minutes. Kristin Neff.
Being connected in Iceland
Moving alone to a foreign country and perhaps also not knowing anyone here, can be hard. Here are some suggestions for connecting with people, knowing what is going on in society and important official institutions for foreigners. Being a part of the community we live in is a part of self-care.
Hiking in nature
Why walk in nature?
Multiple studies support positive impact of walking in nature on psychological distress. A Japanese study showed reduced sadness and stress, and these studies showed personal growth and well-being. Read more about the benefits and check also this study.
Hiking groups in Reykjavik area:
“Vesen og Vergangur”group has weekly open short trips on Tuesdays at 18.00 hours, free of charge: probably the easiest ones in the Reykjavik area, good to start with. Additionally there are sub-groups of varied difficulty levels, like “Vesen og brölt group” a committed group on Mondays. Facebook site only in Icelandic. “Fjallavinir” is a similar but more challenging group. Hike on Thursdays plus a Saturday once a month. Commitment needed, fees. Facebook site in Icelandic. For those who are interested in easy hiking but feel they cannot join such groups, please contact me.
These travel association bring together hiking and nature enthusiasts and are a good way to find local friends. There are day-and weekend trips all year and longer summer trips. These are not tourist agencies. The official language in trips is Icelandic. Information about trips on their websites is only in Icelandic.