“B
❤️ Important
- Only do what feels comfortable
- There is no “right way”
- Rest is enough
🌼 When You Finish
- Take a deeper breath
- Gently move fingers and toes
- Open your eyes slowly
🌿 A Gentle ReminderYour body is doing a lot.
This is your time to rest, soften, and be supported.
🌿 Gentle Yoga & Relaxation Session (Oncology-Safe)Client Focus
- Reduce anxiety & stress
- Calm central nervous system
- Provide comfort, safety, and rest
⚠️ Key Considerations
- No pressure on stoma (urostomy)
- Avoid chest pressure (Port-a-Cath – right clavicle)
- No strain on bones (bone metastases)
- Left shoulder: no overhead or painful movement
- All movements optional and pain-free
🛏️ Positioning (Choose Most Comfortable)☐ Side-lying (preferred)
☐ Semi-reclined (supported upright)
☐ Supported on back (if comfortable)
Use pillows for:
- Head, knees, and back support
- Creating a “cocoon” feeling of safety
🌬️ Breathwork (5–10 min)
- Gentle natural breathing
- Slowly lengthen the exhale
- Cue: “Soft inhale… longer, slower exhale…”
🧘 Gentle Practice (10–20 min)
- Stillness-based restorative positions
- Optional micro-movements:
- Shoulder rolls (small range)
- Wrist/ankle circles
- Head nods
💆 Light Touch / Massage (10–20 min)
- Pressure: very light
- Focus areas:
- Hands
- Feet
- Scalp
- Upper back (if safe)
- Stoma area
- Port site (right chest)
- Painful or fragile areas
🧠 Guided Relaxation (10–15 min)
- Body scan / Yoga Nidra style
- Emphasise:
- Support
- Safety
- Letting go
❤️ Nervous System Support
- Slow pace
- Soft voice
- Minimal instruction
- Reassure choice: “Only if it feels comfortable”
⛔ Stop / Modify If:
- Pain or discomfort
- Dizziness or nausea
- Pulling near stoma or port
- Sudden fatigue
🌼 Closing (5 min)
- Gentle return to awareness
- Small movements (fingers, toes)
- Sit up slowly
- Brief check-in
🌿 Session Intention“Nothing to fix. Nothing to force.
Just supporting the body to rest and feel safe.”
Build my best life yet - Business & Personal life plan (2026-2029)
Create a vision for a wonderful, fulfilling working, relational, healthy life through my mid to late 60's and beyond
Think about: my vision, purpose, values, mission, financial/business goals, what will I achieve?
Vision/mission
To build a wholesome organic, alive/responsive, real/authentic, truly happy representation of what I believe in and offer the best possible service to others; (holistic wellness, aging is not something to fear and feel bad about), with the training I've completed and my desire to make this the best and most successful time of my life yet.
Create a professional hybrid working life; online, 1-1, small groups, phasing out reception role by 2029. Derive income from online programmes/courses, recordings, other online offerings that shape a meaningful and lucrative business.
Values and virtues I will need to do this well:
To be uplifting, inspiring and walking the talk - I want others to look/listen/see me as someone who is really professional, lovely, kind, warm, approachable, an example of everything I do and teach
keep up to date with trainings, professional/business acumen, prof guidelines, caveats, so that everything I offer is the of the highest quality and integrity.
continually doing my inner/spiritual work and keeping my body supple and fit, and my mind clear and positive,
Really deeply believing in myself, my capability and to have confidence in being my best and shinning doesn't mean I am arrogant or vain
have a can-do approach esp. when someone asks me to do something and I react - to find a way of kindly moving my behaviour away from edgy/cool/annoyed, to warm and helpful, smiling and willing to be cooperative.
understanding how to be my best when things get challenging, if I'm tired or anxious and how I can be able to communicate well, be open, spacious and receptive to others and situations - having both the resources and means to convey and communicate myself intelligently and with integrity - not taking this out on anyone, or judging others or myself. Being forgiving when I get it wrong, or forget to shine - it's ok to be human!
I want to be popular again and feel it, let love in!
Building my business service
online offerings:
- self care packages
- complete beginners - little or no experience in yoga, selfcare, breathwork
- intermediate students with some experience - looking to deepen connection to self and build confidence
- start the day routines
- end the day routines
- positive mindsets - using affirmations and personal statements/intentions (sankalpa)
- yoga nidra recordings
- themes:
- help with anxiety
- stress well
- building confidence & self worth
- love yourself more
- quick recharges - shorts for everyday
who is this for?
- complete beginners, anyone starting out with no prior experience in developing a self care routine or for those who are looking for a new path or just simple inspiration
- getting started, what would you like to gain from starting a self care routine> What's important for you? you might want to create a space in your home or a space in your day for this
- journaling prompts to connect with your needs and ways to help understand what would be most supportive for you and your lifestyle
Brainstorm for work ideas (Feb 5)
online offers:
- Yoga nidra online programme - purchase on website
- a beginners guide to yoga nidra; experience the benefits of yoga nidra with 7 downloadable recordings that will take you on a journey through the layers of the self into a deep state of inner peace and wellbeing. (physical/mental/emotional/breath/energy/inner refuge) guided by Brita through audio recordings.
- videos and audios
- content:
- Recording 1: connecting to yourself with kindness, love and compassion - annamaya kosha
- Recording 2: setting an intention - planting the seed within the heart - manomaya kosha
- Recording 3: deepening into rest, breathing, being and vital energy - pranamaya kosha
- Recording 4: weaving the threads of life energy within - virjnamaya kosha
- Recording 5: bathing in bliss within your being - resetting the nervous system - anandamaya koshsa
- Recording 6: resting, restoring and refreshing all levels of being
- Recording 7: integration, inspiration and wholeness - moving forward
- spring cleaning your inner world - 5 step programme
- creating an inner refuge - safe and sound
- Themes: inspiration; finding inner joy; cultivating kindness & compassion; earth/ground; listening to the wisdom of the heart; create an inner refuge
- various challenges - i.e. 5 day yoga challenge
- themed programmes - inspiration - connecting to your heart - support during challenging times
- selfcare programmes
- transformational sleep coaching
Bodywork
Extended Bodywork & Yoga Nidra sessions to amplify wellness and help support the nervous system - 90min -2 hours
6 week sessions outline:
Week 1.
Overview of the 6 week programme.
Firstly I am so excited to welcome you to my that I think of more as a journey through the self. We will delve into each of the 5 koshas or layers from the outer most layer to the bliss body which resides within each one of us. You might think of these layers rather like a Russian doll, where you discover a smaller doll within each one. In yogic tradition there are 5 layers, sheaths or koshas, and each layer represents a different aspect of the self. Over the course of the next few weeks we will be gently diving deeper into the layers to discover how each one plays an important role within our human experience and see how we can affect and enhance our overall wellbeing by making this connection.
Yoga Nidra is also known as the sleep of the Yogis. It can bring about very powerful transformative change within.
The importance of creating a sacred space at home and what supports/props you might like to use during your sessions.
Why are you here? check in, make a comment in chat or share any thoughts or journal them for yourself.
Grounding exercises to arrive and connect deeply to yourself.
What are the layers/koshas of the self?
Creating personal intentions that are heartfelt and personal - we will talk more about intentions and sankalpa in next weeks session.
Annamaya kosha - the first layer of the self; physical layer, governs bones, muscles, organs. How might this layer present, be experienced and how we might deepen awareness of this layer?
Each week we will practice a new yoga nidra journey, connect deeper into each of the koshas, deepen and develop your hearts intention and build a safe inner space within you where you can find rest, recovery and regeneration.
Week 2.
Pranamaya kosha - this layer governs our energy, breath and life force
In this session we will explore the 2nd layer through our practice and begin to create your inner refuge (Sanctuary) this might be somewhere you are familiar with, a place of safety where you feel at home and secure or it might be a place from your imagination such as a mountain refuge, a seaside hammock, a cosy fireside nest or somewhere away from the planet, like a star or moon scape. This can change or evolve over time as you develop your inner awareness of space and needs. For me it has evolved from a hammock on a tropical island to a mountain house with views of protective mountains all around and my space has an open fireplace, sheepskin rugs and candles everywhere. When I picture this place I feel warm, safe, happy and able to rest so deeply.
I will invite you to begin to build your own inner refuge, so that as you develop your practice it becomes the trusted space where you feel deeply held and at peace.
Sankalpa - listening to your heart's desire
Week 3.
Manomaya kosha - mind, emotions, thoughts, mental level
Brainwave activity - understanding the brainwaves and how yoga nidra takes you to a deep level of rest.
Week 4.
Vijnanamaya Kosha - intuition
Week 5.
Anandamaya kosha - wisdom/bliss body
Week 6.
Sleep transformation
Open Saturdays for treatments
1 or 2 Sunday's each month for day or half day retreat
Start new classes @home and/or outside
Create new offerings
Aging well
home spa
creating spaces at home for restoration, cosiness, comfort, finding a refuge at home for rest and relaxation
midlife health
recipes/food
journaling questions
what truth is beginning to rise that I can no longer deny?
that I am so much better without Jon in my life and would rather be alone and get on with what matters than be in a relationship that is painful, upsetting and wrong for me.
I have so much to offer the world with my experience and abilities. I need to believe more in myself and work diligently to develop a strong leadership path moving forward
I need to strengthen my physical body and find core strength within - daily workouts that count
How is my heart ready to express itself more fully?
By softening, allowing, trusting, friendship, openness and wonder. The feminine aspect which is not related to looks, glamour, men, attraction. But as a full and positive expression of love, compassion and connection.
What part of me is quietly grieving, and how can I honour that?
The lack of intimacy I had in previous times, relationships, with J and others... I no longer want to express myself sexually and want to use this energy differently and in a way which is more in alignment with the person I am now. I am sad about this yet accepting too. But a grief nevertheless. I feel alone and quite lonely and wish to address this with courage and commitment.
What small, brave step would support the life I am longing to create?
daily journaling, movement, exercise, new creative ways to keep my life alive and licking. See each day as an innovation of my existence - the gratitude I truly feel about the amazing life I have and that I am 64 and well, full of positive energy and that I have so much to offer still. I could ask myself this question everyday and see what shows up. Life is an exploration
Where am I being invited to expand, even if I still feel unsure?
Instagram - following teachers in Pilates and yoga - as exercise. Offering retreats and other workshops and classes online and developing my offer with YN.
What commitment would help me grow into the future I can feel forming?
Daily - journaling; exercise; strengthening core workouts; weekly emails; Instagram's; fb & other marketing
How can I hold both the excitement and sadness of this threshold?
By examination of my reference points, internal workings, intentions and positive mental conversations/inner dialogue - watching my self talk and emotional/mental health
Recognising that both do exist in harmony together, holding with compassion and wisdom, honesty and integrity. Being patient and kind to myself and to others.
Retreat information 28/12
Fancy taking time out for you this Christmas season? Time to rest, to recharge your own batteries or to see what's important for you as we drift into the New Year?