To see these offerings in a printable format, click here.

Please familiarize yourself with the intention of the group in the classroom on or here.

Session 2: Exploring Chapter 1, Are You Willing to Like Yourself? Clearing Blocks to Self-Warmth
Focus: Clearing the Blocks to Self-Warmth

An option for group resonance and discussion, created and offered by Jaya Manske


1. Take a moment to settle in and say hello (Timing: 1-2 minutes)

2. Choose someone to lead this session. We recommend a different person volunteer to lead each time. This person will track time and read aloud the instructions that follow (you may also pick 2 people, one to track time and another to read instructions). (Timing: 1 minute)

3. Introductions/check-in. It can take some time to get to know one another, so we recommend introducing yourselves to one another again. Please introduce yourselves to each other by going around the circle, giving each person an opportunity to share:
– Your Name
– Your location
– One feeling and/or body sensation
– One sentence about how you are as you come into this space today

For ideas about how to create a group where deep sharing is possible, please read these guidelines here.

(Timing: 5-10 minutes)

4. Working with contracts that involve the default mode network and/or self-warmth.

(Timing: remaining time, leaving 5 minutes for closure. Approx. 42-48 minutes)

Reflect on the possible contracts that may have arisen for you during the past weeks.
You may also review the contracts listed on p. 20 and 21 of the workbook for possible seeds of a contract you’d like to work on.

Feel into it, you don’t need to know all the steps to begin. Just the behavior or thought you’d like to shift.

Below are 3 options to approach contract work as a group. Decide what you’d like to do today, knowing you can try different approaches in the future.

Option 1: In smaller sub-groups, support one another to release a contract connected to the default mode network and everyday life or the default network and self-warmth.

You can review the unconscious contract template here.
Review this handout for tips to support your partner in a contract release

Option 2: Work on contracts as a group:

1 . Choose someone to lead
2. People can journal or write in the chat
3. Have the person leading ask everyone:
(give space after each question to consider, also allowing for the person leading to consider their own contract)

a) to connect to a behavior or thought that feels difficult and find the words for the start of the contract “I (your name) solemnly swear to….” (Refer to what arose for you or in reviewing the possible contracts) (create space to look inward)
b) Who or what is the contract made to? (essential self, mother, father, ancestors, humanity, earth, God, universe, etc.)
c) In order to? What is the deep need that is met by doing this/believing this?

4. Once you have it all together, repeat the contract to yourself in it’s whole “I (your name) solemnly swear to ____(who was the contract made to)_____, that I will _________________, in order to ____________________________. No matter the cost to myself (or others)”

5. Move to release – become who/what you each made your contract to and ask “________ do you like this vow for (your name)”?
a) If no, release.
b) If yes, allow others to release and maybe move to support the person with a no
(choice point)

6. Blessing – following the release, what does your essential self, or whoever you made your contract want for you? Create a blessing that encourages you to live in a new way. What do you want for yourself instead?

7. Come back to yourself and celebrate and/or be with how it is to be you without the contract

8. Take a moment to connect with one another if that seems sweet – how was it for each of you? Share anything you’d like about the process or blessing. Make sure everyone who wants to gets a chance to share.

Option 3: If, instead you want to work with just one person as a group, choose one person to work with and one person to support the process.

Everyone else witnesses.

Please track who has received support and supported today, so you can rotate each time.

8. Closure: please close by having each person name a need met or a gift received after this discussion. You can read more about this practice here.

(Timing: 5 minutes)

The suggested format above is meant to create ease, however, your group might instead choose to structure your time around any of these activities or create your own:
1. Offer resonant empathy to each other, either in the whole group or in smaller sub-groups (you can use this resonant empathy circle format if you’d like)
2. Listen to the meditation from chapter 1 together and talk about what came up for you
3. Continue your discussion from your previous session together
4. Do one of the homework exercises suggested together and discuss

Cell phone with Your Resonant Self Guided Meditations Audio Book

When we change how we speak to ourselves, we change how our brain works.


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