Women's Resource Center and Vibrant Lives Partner to Support Survivors: InPower:
Mindfulness for Survivors of Domestic Violence and Sexual Assault
The Women's Resource Center and Vibrant Lives of Montana are pleased to announce a collaborative
effort to offer "InPower: Mindfulness for Survivors of Domestic Violence and Sexual Assault," a free,
transformative eight-week program designed to empower survivors in our community.
Starting April 30 and concluding June 18, 2024, the program will be led by Licensed Clinical Professional
Counselor, Yoga Educator, and Meditation Instructor Melainya Ryan at the WRC, 236 E. Reeder Street,
Dillon, MT. Sessions are every Tuesday from 6:00-7:30 p.m. Dinner is provided.
Course Overview:
Week 1: Introduction to Mindfulness and Self Care as a Deep, Disciplined Care of the Mind, Body, and
Spirit
Define mindfulness. Discuss hydration, sleep, nutrition, movement, and purposeful
relaxation/rest. Discuss gratitude and discuss no complaint contract. Set intentions (group and
personal).
Week 2: Attachment: The Lens through Which We Learn to Trust Ourselves, Others, and this Life
Discuss the impact of our early and adolescent experiences on our reality- the way we see
ourselves, the way we see others, and the way we see the world. Discuss our ability to trust
others (or not), to trust ourselves, and to trust this life.
Week 3: The Function of the Human Nervous System
Discuss the sympathetic and parasympathetic nervous system, the impact of trauma and
adversity, and the reality of stress. Specifically discuss the interruption to sympathetic nervous
system response/activation of the parasympathetic response via the respiratory system/the
breath.
Week 4: The Wonder of Emotion
Discuss primary emotions and the introduce practice of “being with emotion.” Discuss the
origin of the word depression and the experience of anxiety. Explore and discuss the presence
of fear, particularly the fear of rejection and the fear of not having/being enough as such is at
the core of this human experience. Discuss “emotional contagion” or co-regulation as well as
mirror neurons. Also discuss codependency, independence, and interdependence.
Week 5: Welcome to the Shit Storm
Introduce the concept of the “shit storm” and discuss the connection between the dysregulation
of the nervous system and the capacity to be with/experience emotions. Discuss the difference
between experiencing and expressing emotions. Explore and discuss the importance of knowing
how to get out of an emotions in order to really go in, and be with the emotion. Assign “shit
storm” worksheet as homework.
Week 6: Finding the Eye of the Tornado
Discuss the practice of dis-identification; discuss and practice experiencing emotion while
simultaneously down regulating the nervous system via the breath. Discuss and practice
activation of the parasympathetic nervous system, validation and empathy, as well as problem
solving/nurturing.
Week 7: The Power of Now
Explore and discuss the tendency of the human mind to move forward and behind. Discuss the
practice of presence and the impact of such upon the nervous system, one’s mood/emotion,
one’s capacity to problem solve/to concentrate/to choose. Discuss the practice of looking back
and what is happening when we experience flashbacks. Discuss the power of directing attention
to the present and the practice of grounding/establishing safety. Discuss how from safety, one
might cultivate the feelings/emotions, biochemicals, and energy of healthy, happy, and fully
functioning: InPowered. Also, discuss the practice of gratitude and assign Gratitude Homework.
Week 8: InPower: Mindfulness
Tie the practice of presence to the nervous system, to the experience of emotion, and to the call
of self-care, deep, disciplined care of the mind, body, and spirit. Review intentions set during
week one and discuss the impact of caring for self. Explore and discuss ways in which
participants might continue to learn and grow, as individuals and within the context of
relationship.
Participants will acquire:
Participants will experience:
The WRC is a non-profit organization dedicated to providing crisis intervention, outreach and advocacy
for survivors of domestic violence and sexual assault. The WRC’s mission is to empower individuals to
break the cycle of abuse and build a community free from violence. For more information visit
www.wrcmt.org.
Vibrant Lives of Montana is a non-profit agency committed to enhancing the wellbeing of others: mind,
body and spirit. Vibrant Lives strives to expand awareness, embrace mindfulness, cultivate healthy
thought patterns and behaviors and activate the relaxation response through breath, movement,
focused attention, stillness, and human connection. For more information visit
www.vibrantlivesmt.com.
Mindfulness for Survivors of Domestic Violence and Sexual Assault
The Women's Resource Center and Vibrant Lives of Montana are pleased to announce a collaborative
effort to offer "InPower: Mindfulness for Survivors of Domestic Violence and Sexual Assault," a free,
transformative eight-week program designed to empower survivors in our community.
Starting April 30 and concluding June 18, 2024, the program will be led by Licensed Clinical Professional
Counselor, Yoga Educator, and Meditation Instructor Melainya Ryan at the WRC, 236 E. Reeder Street,
Dillon, MT. Sessions are every Tuesday from 6:00-7:30 p.m. Dinner is provided.
Course Overview:
Week 1: Introduction to Mindfulness and Self Care as a Deep, Disciplined Care of the Mind, Body, and
Spirit
Define mindfulness. Discuss hydration, sleep, nutrition, movement, and purposeful
relaxation/rest. Discuss gratitude and discuss no complaint contract. Set intentions (group and
personal).
Week 2: Attachment: The Lens through Which We Learn to Trust Ourselves, Others, and this Life
Discuss the impact of our early and adolescent experiences on our reality- the way we see
ourselves, the way we see others, and the way we see the world. Discuss our ability to trust
others (or not), to trust ourselves, and to trust this life.
Week 3: The Function of the Human Nervous System
Discuss the sympathetic and parasympathetic nervous system, the impact of trauma and
adversity, and the reality of stress. Specifically discuss the interruption to sympathetic nervous
system response/activation of the parasympathetic response via the respiratory system/the
breath.
Week 4: The Wonder of Emotion
Discuss primary emotions and the introduce practice of “being with emotion.” Discuss the
origin of the word depression and the experience of anxiety. Explore and discuss the presence
of fear, particularly the fear of rejection and the fear of not having/being enough as such is at
the core of this human experience. Discuss “emotional contagion” or co-regulation as well as
mirror neurons. Also discuss codependency, independence, and interdependence.
Week 5: Welcome to the Shit Storm
Introduce the concept of the “shit storm” and discuss the connection between the dysregulation
of the nervous system and the capacity to be with/experience emotions. Discuss the difference
between experiencing and expressing emotions. Explore and discuss the importance of knowing
how to get out of an emotions in order to really go in, and be with the emotion. Assign “shit
storm” worksheet as homework.
Week 6: Finding the Eye of the Tornado
Discuss the practice of dis-identification; discuss and practice experiencing emotion while
simultaneously down regulating the nervous system via the breath. Discuss and practice
activation of the parasympathetic nervous system, validation and empathy, as well as problem
solving/nurturing.
Week 7: The Power of Now
Explore and discuss the tendency of the human mind to move forward and behind. Discuss the
practice of presence and the impact of such upon the nervous system, one’s mood/emotion,
one’s capacity to problem solve/to concentrate/to choose. Discuss the practice of looking back
and what is happening when we experience flashbacks. Discuss the power of directing attention
to the present and the practice of grounding/establishing safety. Discuss how from safety, one
might cultivate the feelings/emotions, biochemicals, and energy of healthy, happy, and fully
functioning: InPowered. Also, discuss the practice of gratitude and assign Gratitude Homework.
Week 8: InPower: Mindfulness
Tie the practice of presence to the nervous system, to the experience of emotion, and to the call
of self-care, deep, disciplined care of the mind, body, and spirit. Review intentions set during
week one and discuss the impact of caring for self. Explore and discuss ways in which
participants might continue to learn and grow, as individuals and within the context of
relationship.
Participants will acquire:
- A basic understanding of attachment
- A basic understanding of the function of the human nervous system
- An understanding of the purpose of and value of emotions
- Skills for regulating the nervous system
- Skills for regulating mood and emotion
- A basic understanding of the mind-body connection
- A basic understanding of co-regulation
Participants will experience:
- Increased energy
- Improved relationship with self, children, and others
- Increased confidence
- Increased empathy & compassion for self & others
- Increased sense of connection/belonging
- Increased sense of meaning/purpose
The WRC is a non-profit organization dedicated to providing crisis intervention, outreach and advocacy
for survivors of domestic violence and sexual assault. The WRC’s mission is to empower individuals to
break the cycle of abuse and build a community free from violence. For more information visit
www.wrcmt.org.
Vibrant Lives of Montana is a non-profit agency committed to enhancing the wellbeing of others: mind,
body and spirit. Vibrant Lives strives to expand awareness, embrace mindfulness, cultivate healthy
thought patterns and behaviors and activate the relaxation response through breath, movement,
focused attention, stillness, and human connection. For more information visit
www.vibrantlivesmt.com.