Uflogniz Somatic Therapy Activity Cards:
- Choose a card that fits your current need
- Find a quiet space & take a moment to center yourself
- Read the affirmation, focus on the positive, and set your intention
- Perform the activity slowly and mindfully, and pay attention to your breath and what you’re feeling
- Focus on your body’s responses and let go of distractions
- Practice daily or as needed
QuickfitPosters Activity Cards:
http://www.QuickFitPosters.com
Warming up helps get the blood circulating, activates the nervous system, and warms the muscles to prevent injuries. A good warm-up would consist of 5-7 minutes of aerobic activity
Warming down is essential for completing your practice. It should be gentle and slow. Warming down should last about 5-10 minutes to allow your muscles and nervous system to rest.
The number of sets & repetitions should be based on your fitness goals.
For Strength
Beginner: 3 sets of 6 repetitions
Intermediate: 4 sets of 5 reps
Advanced: 5 sets of 4 reps
For Muscle Growth
Beginner: 3 sets of 12 reps
Intermediate: 4 sets of 10 reps
Advanced: 5 sets of 8 reps
For Toning
Beginner: 2 sets of 12 reps
Intermediate: 3 sets of 15 reps
Advanced: 3 sets of 20 reps
Nature Meditation Cards:
Nature meditations are done in the natural environment, to heighten our five senses, boost energy levels, and wellbeing.
Nature Meditation cards focus on Meditation, Mindful Movements, Nature Prompts, and Nature Affirmations.
Helpful definitions & terms:
- What is nature? It can be a green space, like a woodland area or park. A Blue Space, like a beach or lake. In an urban or city environment, it can be a window box, a shared garden, or even indoor plants.
- What is meditation? meditation is a mindfulness practice that involves training the mind to focus on the present. It can affect various techniques including breath work, visualizations, and body awareness. The goal of meditation is to enhance self-awareness, alleviate stress and anxiety, and promote overall well-being.
- Nature Affirmations– Positive statements that can help remove negative thoughts and emotions. Affirmations are a great tool to visualize your thoughts and intentions
- Movement Meditation-Many of us find it much easier to do something active rather than sit still to meditate. Incorporating movement in meditation is also helpful in reducing stress levels.