Struggling To Take Care Of Yourself?
Learn the strategies to face your difficulties, build emotional resilience and overcome your challenges.
Did you know?
Much of what you struggle with is not your fault.
Learn how the human brain has evolved makes us vulnerable to self-criticism, negativity, threat, fear of rejection...and what you can do to thrive in spite of it.
I'M COMMITTEDThis is an 8-week CMT course (Irons & Heriot-Maitland, 2020) based upon the pioneering work of Professor Paul Gilbert.
THE POTENTIAL IS THERE
You CanĀ Build Inner Strength
Learn theĀ skills toĀ developĀ compassion and use it to:
- Improve your body image and relationship with food
- Overcome feelings of inferiority, particularly when comparing yourself with others
- Understand and regulate difficult emotions in helpful ways
- Develop healthier self improvement motivation
- Build the strength to face your difficulties and cope with challenges
- Show up for yourself and others
You Already Possess This Potential
In Building Inner Strength, you’ll learn how to develop your innate capacities for courage, strength and wisdom to support yourself the way you deserve.
ENROLL NOW
In The Next 8 Weeks, You Could…
- Experience reductions in self-criticism, relationship insecurity, and emotional distress
- Experience increases in compassion, self reassurance and overall wellbeing
- Lay the foundations for developing a healthier relationship with food, your body and yourself
- Overcome your fear of inferiority and strive towards goals that are meaningful to you
- Be sensitive to suffering in yourself and others, and committed to trying to alleviate and prevent it
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DAYS
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HOURS
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Training starts on the 5th January 2023
We will meet every Thursday at 7-9am GMT for 8 weeks.
We will take a 1 week pause during the course, finishing on 23rd Feb.
Live Group Training
Understand the tricky nature of the mind and how to develop a commitment to alleviating distress.
Guided Skills Practice
Learn how to use imagery and body-based practices to slow and soothe the mind and body.
Resource Library
Access further readings and audio/video recordings of experiential exercises to develop and refine your skills.
INTRODUCING
Building Inner Strength
Want The Science Behind It?
I get it. Compassion sounds soft and fluffy.
Yet science suggests otherwise!
Compassion is a strength that we can build. It is associated with:
- Higher intuitive eating and body appreciation (Braun et al 2016)
- Higher heart-rate variability (a physiological marker of increased emotion regulation), and the inhibition of the neurophysiological default threat response (Di Bello et al., 2020; Kirby et al., 2017; Petrocchi, & Cheli, 2019)
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Reductions in self-criticism, depression and anxiety (Sommers-Spijkerman et al., 2018)
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Increased motivation to engage in difficulties (Breines & Chen, 2012; Condon et al., 2013)
- Lower emotional eating (Carbonneau et al 2020)
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Physiological benefits (Weng, 2013; Pace et al 2009)
- Physical and mental competencies that facilitate self- grounding, mind awareness, the ability to slow down and take a compassionate focus and orientation to self, to others, and to help balance different types of emotion and work with life’s challenges (Gilbert, 2010; Gilbert & Choden, 2013).
With a shift in your motivation and some evidence-based mind-body practices, you could supporting yourself and improving your life.
What's Included In The Training...
WEEK 1
Introduction To Compassionate Mind Training
We will start by learning about how our minds work, why they get caught in unhelpful patterns of thinking and how to develop our attention. We will cover:
- The two psychologies of compassion
- Three flows of compassion
- Old brain vs new brain abilities
- Tricky loops in the mind
- Mindfulness of sound & body
You’ll finish this module with an understanding of how some of the problems that we face in life can be linked to how our mind evolved, and the skills to focus your attention to the present.
WEEK 2
Understanding Your Three Emotion Systems
We will learn how our emotions evolved to function in certain helpful ways for us, but can easily get out of
balance. We will cover:
- Three system model of emotions
- How these three systems are working in your life right now
- How developing compassion may bring the systems in to greater balance
- Soothing rhythm breathing & calm place meditation
You’ll finish this module with an understanding of why you feel and behave the way you do, and how you can develop your soothe system to regulate unhelpful emotions.
WEEK 3
Developing Your Inner Strengths
Developing the compassionate self can be key in helping us deal with some of the unpleasant or difficult feelings and patterns that arise in us. In this module, you’ll learn:
- The multiple parts of us
- Qualities of the Compassionate Self
- Practicing the Compassionate Self
You’ll finish this module with an understanding of how we could spend time using a variety of skills, like memory and imagery, to develop our compassionate selves.
WEEK 4
Being Your Compassionate Self
Developing a desire and intention to be caring, supportive and compassionate to other people can lead to a great sense of wellbeing in ourselves. In this module, you’ll learn:
- Fears, blocks and resistances to compassion
- How to develop your Compassionate Self
- Directing compassion to others
You’ll finish this module with an understanding of how you can bring your compassionate self in to the world through acts of care, kindness and compassion.
WEEK 5
Letting Compassion In
In this session, we will focus on the second flow of compassion – being open to the care, kindness and compassion of others. In this module, you’ll learn:
- Using memory to receive compassion
- Creating your ideal compassionate other
- Fear of compassion – from others
You’ll finish this session with an understanding of how to allow yourself to receive compassion from others, alleviating feelings of anxiety and distress.
WEEK 6
Showing Up For Yourself
In this session, we will focus on the final flow of compassion – self-compassion. In this module, you’ll learn:
- How developing self-compassion is related to a reduction in threat emotions (e.g. anger, anxiety, shame) and stress, an increase in positive emotions (e.g. happiness, wellbeing), and a reduction of self-criticism and rumination
- Directing compassion towards ourselves
- Fear of self compassion
- A moment of Self C.A.R.E
- Compassionate Letter Writing
You’ll finish this session with a better understanding of any fears of blocks you might have to being compassionate towards yourself, as well as some ways in which you can practice showing up for yourself.
WEEK 7
Working With Your Self Critic
In this session, we will focus on how self-criticism can be a common block to self-compassion, and how to work with our self-criticism. In this module, you’ll learn:
- How self-criticism can maintain and exacerbate our distress and suffering
- Understanding our self-criticism
- Pattern switching & Compassionate PDA
- Bringing your compassionate mind to help your self-critic
You’ll finish this session with the skills to develop a compassionate self-coach that can help you to manage the difficulties in life with wisdom and strength.
WEEK 8
Directing Your Compassionate Mind
In this session, we will focus upon working with different ‘parts’ of us, and how your compassionate self may be a helpful way of managing common emotional difficulties. We will cover:
- How we are formed of multiple selves
- Relating to our different parts with compassion
- Pattern switching
- Looking forward to the future
You’ll finish this session with the skills and intention to continue to use your compassionate self to cope with potential difficulties in the future.
NICE TO MEET YOU
I'm Shannon Beer
I became a coach because I wanted to help people.
But knowing a thing or two about nutrition was not enough to make an impact...
Now I mentor and educate on the intersection of physical, psychological and social health and wellbeing.
I am an MNU-certified nutritionist practising body-image informed Health and Confidence coaching through the lens of MI, REBT and CMT.
In collaboration with Gabrielle Fundaro, PhD, I have developed Comprehensive Coaching, an iterative framework exploring the intersections of health, wellness, fitness, food and psychology.
In addition to my health coaching practice, I mentor other coaches who are seeking to make a more meaningful impact in their clients’ lives.
I also work as an educator in the field and have produced a Body Image Course for Health Professionals, reviewed by the Health Emotion Behaviour Lab at the University of Toronto.
I host a podcast, Consilience, bridging the disciplines of science, philosophy, psychology and literature to form a deeper understanding of herself, others and the world around us.
"I was following Shannon's work for a while before reaching out so I knew that working with her wouldn't be anything like my previous coaches, but I'm still amazed at how much my life has changed!"
- Barbara Vode
"Having Shannon as a compassionate mirror to my thoughts and actions has helped me to create so much freedom in my life and was honestly a life changing experience."
- Jess Horner
"This experience was completely different to any coaching I have received in the past, and infinitely more valuable. I felt the care and compassion throughout the whole experience."