Moving Towards Wholeness: Summer Online Course

Moving Towards Wholeness: Summer Online Course

Registration has been extended to July 16! There are still five spots available as of July 9.

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about your despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting —
over and over announcing your place
in the family of things.

 – Mary Oliver, “Wild Geese”

What does it mean to have a body, and to accept the body that you have?

To “let the soft animal of your body love what it loves”?

What does it mean to be present in the physical world, as a physical being?

To see that “the sun and the clear pebbles of rain are moving across the landscapes”?

This course, Moving Towards Wholeness: physical self-care and body narratives, is an invitation to ask, and begin to answer, those questions.

Moving Towards Wholeness is a six-week online course designed to encourage gentle, playful exploration and acceptance of ourselves as physical beings in a physical world. We will work on sensory awareness, and even incorporate some elements of sensory integration for emotional regulation.

This course is explicitly welcoming for fat, disabled, trans, racialized, and traumatized bodies and selves. Self-love is not required. Awareness, intention, compassion, and presence will all be cultivated in the course, but the elusive ideal of self-love (so often inaccessible to those of us with histories of trauma or marginalization) will be left on the table for you to pick up or not.

The course will focus on encouraging mindfulness and presence, and physical acts of self-care such as staying hydrated, stretching, moving in accessible ways, mindful breathing, focusing on our senses, and engaging playfully and creatively with our bodies, our senses, and the physical world around us. We will work on recognizing and being present with the physical body, and on recognizing and reframing internalized narratives about what it means to have a body and to be “healthy” or “unhealthy,” gently challenging our internalized ableism, and bringing an intentional awareness to how we move through this world.

Where Writing Towards Wholeness, our spring online course, focused on mental self-care and the act of writing, this summer course will be much more embodied, and we will climb down from our thinking/overthinking cerebral selves and into our seeing/hearing/tasting/smelling/touching physical selves.

Because this course is running over the summer (July 10 – August 20), and the summer is often full of weekend getaways and vacations and schedule disruptions, the course content will be delivered in the form of a PDF package at the beginning of the course, which will include writing by me (Tiffany Sostar), as well as content by special contributor Emily Goss, the author of Go Wild! and blogger at groweatgift.

The package will include a daily physical self-care checklist (modified from the request made by the participants in the spring course!), as well as a sensory scavenger hunt, with an optional photo scavenger hunt.

In addition to the PDF package, there will be regular emails and an optional weekly Google Hangout chat, as well as an opt-in private Facebook group for course participants.

Course Details

July 17 – August 27 / $125*
*$60 for Patreon supporters or returning participants, free for coaching clients, sliding scale available
Space is limited

Email me to register!

Writing Towards Wholeness

Writing Towards Wholeness

This book is an invitation for you to use the simple act of writing as a way of reimagining who you are or remembering who you were. To use writing to discover and fulfill your deepest desire. To accept pain, fear, uncertainty, strife. And to find, too, a place of safety, security, serenity, and joyfulness. To claim your voice, to tell your story.  

 – Louise DeSalvo, Writing as a Way of Healing

This course, Writing towards Wholeness: Expressive Writing for Self-Care and Healing, extends DeSalvo’s invitation (and draws on her excellent work, along with the work of many other fantastic writers). The course starts on May 8, and runs until June 19. In these six weeks together, we will learn what expressive writing is, how to use it, and how to care for ourselves through the process of writing our difficult stories.

Each week will include video content, writing prompts, exercises, and a scheduled live chat. The course is designed to be modular – if you’re not interested in the behind-the-scenes lit reviews, discussion of the hows-and-whys, or extra information, you can skip the video content. If you’re just interested in learning about the topic and trying it out later, you can skip the prompts and exercises.

The course is capped at 10 participants, and I’ll be available for individual cheerleading, coaching, and that gentle butt-kick of accountability for each participant individually, in addition to the content available to the group. As of May 3, there are 4 spots still available.

The time commitment for the course is flexible, but you’ll get the most out of it if you can spend 10-20 minutes writing, 4-6 days per week, in addition to the few minutes it takes to read the emails. The video content will be anywhere from 3-15 minutes per week, and the live chat will be 45-minutes per week. With an investment of 1-2 hours per week, you should see some significant progress. And if you do every exercise and read every link and watch every video, you could spend 3-4 hours per week (though I have absolutely no expectation of that!)

The cost for the course is $60, with sliding scale available. It’s $45 for patrons of my Patreon, and it’s free for coaching clients.

If you’d like to sign up, email me!

Week One:

  1. Introduction to the course and the core resource books
  2. How expressive writing works (and the limits of its utility)
  3. Designing a self-care plan

In Week One, I’ll give you a mini review of the current state of the scientific research into the healing effects of expressive writing. Expressive writing has been studied as a tool for healing since the first paper was published on the topic in 1986, and there have been hundreds of studies since. We won’t talk about all of those studies, but I’ll give you a brief overview to help ground you in the science behind the practice. We’ll also talk about the limits of expressive writing, and alternatives to writing. Drawing, dancing, mind-mapping, and other artistic forms of expression are welcome, and we’ll touch on the research that supports their benefits. In Week One, we’ll also bump up against the limits of the research. The fact is that we don’t know why expressive writing does and doesn’t work, and although we’re getting closer to answers, they’re still in the future.

You’ll also begin to design a personalized self-care plan in Week One. We’ll talk about how to identify your needs, and set yourself up for success.

Week Two:

  1. Narrative trajectories
  2. Personal anthologies

In Week Two, we’ll introduce the narrative side of the project. Drawing on David Denborough’s work with “everyday narrative therapy,” you’ll start to identify and explore your own life story. We’ll talk about personal origin stories, and how to create an anthology of your own formative positive moments. These positive story will work with your self-care plan to help give you a solid grounding in self-compassion and non-judgmental self-awareness. For many of us, the negative stories are easier to believe and easier to call to mind, so although this week is focused on the positives, it’s definitely going to be a bit uncomfortable at times. Good thing we have a self-care plan in place!

Week Three:

  1. Writing and trauma recovery
  2. Externalization
  3. Other benefits of expressive writing

Week Three will dig deeper into the specifics of how writing can be used to work with trauma and other issues (such as focus at work or school, or managing depression, anxiety, or other mental health issues). We’ll talk about how trauma impacts the body, and some of the research into the health effects of trauma. We’ll also talk about externalization, and start practicing seeing problems as being something outside of ourselves, rather than something inherent to ourselves. If that sounds weird and counterintuitive, don’t worry. I’ve got exercises and simple explanations to make it more accessible and engaging.

Week Four:

  1. Expressive writing
  2. Self-care

This is it. We’re doin’ it! In Week Four, we’ll put our self-care plan into full effect, and engage in four days of 15-20 minutes of writing about an emotional topic. If you’re a trauma survivor, don’t worry – you don’t have to write about the scariest or most challenging – we’ll talk about a wide range of potential topics and you can write about whatever feels right for you. You will have access to all of the course materials even after the course wraps up, so you can always come back to it as many times as you want.

Week Five:

  1. Reframing, reshaping, recovering

We’ll take the body of writing (or drawing, or talking, or dancing) that you’ve generated over the last month and start thinking about how it fits into our narrative trajectory – the path we want our lives to take and the path we see ourselves having already taken. We’ll talk about how to use the skills and tools we’ve gained so far to reshape and reframe our stories, and to use these narrative strategies to recover from traumas and difficulties.

Week Six:

  1. Tools for a sustainable practice
  2. Discussion and wrap-up

In our final week, we’ll talk about how to use these tools going forward.

I am so excited about this course. I have used writing as a coping and healing tool for decades, and writing has gotten me through some of the worst times in my life, and helped me appreciate some of the best. Telling our stories intentionally, compassionately, and wholeheartedly has the potential to change the way we see ourselves in the world, to help us feel centered and strong in the stories of our own lives.