Wellbeing Resources
These resources were selected to support the information and activities in the Navigating Your Vasculitis Journey guidebook and have been pre-screened by a licensed clinical social worker who works with people with chronic illness.
Resources by guidebook page
20 minute Loving Kindness Meditation
https://self-compassion.org/wp-content/uploads/meditations/LKM.self-compassion.MP3
Explore Common Blocks
Watch this video of Dr. Kristen Neff talking about this issue which stops folks from being kind to themselves.
https://mindfulnessexercises.com/kristin-neff-overcoming-objections-to-self-compassion-video/
Learn About You
Take a self-compassion assessment. Remember that the information you learn about yourself is one way of acknowledging the present moment with kindness.
https://self-compassion.org/wp-content/uploads/2015/06/Self_Compassion_Scale_for_researchers.pdf
Relaxing Bedtime Stories
Living Well with Vasculitis Physical Health Resources
https://vasculitisfoundation.org/living-well/wellness-movement/
Progressive Muscle Relaxation
https://www.youtube.com/watch?v=ClqPtWzozXs
Soma Yoga with Molly
Molly is a certified SomaYoga Therapist and Trainer who has vasculitis. She has provided workshops live, virtual workshops and in-person workshops for the Vasculitis Foundation.
- Reducing Pain & Anxiety with Soma Yoga https://youtu.be/gXXgQHnbJiI
- Renew & Restore: Soma Yoga for Fatigue & Exhuastion https://youtu.be/EE7WJeR-10k
- Additional Soma Yoga Resources https://www.yoganorthduluth.com/resources/somayoga-practices/
Seated Strength
This short video takes you through a series of strength exercises that can be done while seated. Developed by Brandon Hudgins a former long-distance runner with vasculitis who has a Master’s degree in Kinesiology and Exercise Science.
Meditation
- Loving Kindness Meditation or Self-Compassion Break https://self-compassion.org/category/exercises/#exercises
- Progressive Muscle Relaxation https://www.youtube.com/watch?v=1nZEdqcGVzo
- 30-minute Relaxation Meditation https://insighttimer.com/rickhanson/guided-meditations/relaxation-2
- Guided Body Scan Meditation https://www.calm.com/blog/body-scan
- Box-Breathing Exercise https://www.youtube.com/watch?v=tEmt1Znux58
Sound & Music
- Consider connecting with a music therapist and sound healing https://www.healthline.com/health/sound-healing#summary
- Learn about and use bilateral music https://www.ementalhealth.ca/Waterloo-Regional-Municipality/Bilateral-Music-for-Anxiety-Stress-and-Trauma/index.php?m=article&ID=84502
- Use nature sounds or ambient noise in the background while you rest https://earth.fm/?gclid=Cj0KCQiA67CrBhC1ARIsACKAa8QPETTnwIaXgtzPdDZw15BdXwduUCdmNvWSwgSJws8ac-cav_0Nu24aAhG2EALw_wcB
Create
- Use mindful colouring, drawing, or create mandalas to focus, relax, and quiet your worries https://www.art-is-fun.com/how-to-draw-a-mandala
Visualization
- Guided visualization https://www.tenpercent.com/meditations/freeguidedmeditations
- Safe Place guided visualization https://www.youtube.com/watch?v=rliAH9ewHEU&t=9s
- Try a Sleep Story https://www.nothingmuchhappens.com/
- The Container Exercise from EMDR therapy https://www.youtube.com/watch?v=UfgoKNejOBs
Calm, Peaceful Guided Imagery
Dr. Brené Brown discusses Living Into Values on her Podcast Unlocking Us
https://brenebrown.com/podcast/living-into-our-values/
Dr. Steve Hickman guided meditation that leads you to connect with your felt values
https://www.mindful.org/savor-your-values-finding-strength-in-compassion/
Values Card Sort
Consider joining a Vasculitis Foundation Support Group to feel seen, heard, and understood in this journey.
