Springfree C.O.R.E. Challenge
July - August 2021
The original C.O.R.E. challenge is made up of 10 intentions that are guided through a 10-week program.
Springfree is initially launching a taster wellbeing program of 6 weeks.
The framework is the cornerstone of Deb’s professional work for the past 25+ years and incorporates evidence-based skills that lead to wellbeing. For more background on Deb, please see www.debroberts.com.au
Week 6 - Effort / Ease
Reflective questions
Right now are you experiencing more effort or ease?
Would that effort / ease be more physical, mental, emotional or some combination?
What is impacting this?
Applying the intention in practical areas of our life (Deb’s ex to get you started)
Sleep- I can leave phone on silent or in other room than bedroom so that I’m not tempted to look at it (path of least resistance)
Movement/exercise - I can start with a slower modality of movement like a walk to start day and move into more higher intensity as energy builds in the day
Food - I can start the day with coffee but have a hot lemon water after as a cleanse
Access support - I will daily connect with someone in family or a friend and seek professional help periodically
Here is a short YouTube video about Effort / Ease and The Path of Least Resistance
https://www.youtube.com/watch?v=HpS4SHmE_nE
Dr Deepak Chopra is one of the prominent writers in this area including the following book you might like to check out if you want to delve further.
The Seven Spiritual Laws of Success: A Practical Guide to the Fulfillment of Your Dreams. (initially published in 1994)
Week 5 - Replenish
Reflective questions
What gives me energy and what depletes my energy?
What symptoms can remind me that I need to replenish?
What is a min of one thing per day that I can do to replenish?
Applying the intention in practical areas of our life (Deb’s ex to get you started)
Sleep - I replenish by… having slower mornings
Movement/Exercise - I replenish by… doing a mix of running/walking/swimming/yoga in a week. I have a daily replenishing breath-based practice that I prioritize
Food - I replenish… by having 1-2 nutritious meals/day; I replenish by having a balance of what I eat and not being too strict– ie enjoy ice cream and peanut butter and choc chips on occasion! :-)
Accessing Support - I replenish by… checking in with professional support every 2-3 months, I try to maintain weekly contact with family/friends here and overseas. I maintain contact with family while having healthy boundaries.
Here are a couple of resources about the brain and how it is wired. We can rewire so to speak through experience. Some of the inbuilt mechanisms are also highlighted.
A good book that helps us understand the brain and power of our thoughts is Biology of Belief by Bruce Lipton. Here is a Youtube synopsis of the book: https://www.youtube.com/watch?v=QIC3AwJZiuM
Benefits of Neuroplasticity https://positivepsychology.com/neuroplasticity/
Default Mode Network https://sciencebeta.com/default-mode-network/
Benefits of meditation on the Default Mode Network (one way to replenish!) https://www.neuroscientificallychallenged.com/blog/know-your-brain-default-mode-network
Negativity Bias https://www.verywellmind.com/negative-bias-4589618
Week 4 - Observer
Reflective questions
What can I do to cultivate ‘the observer’ in my life?
How do I return to this observing nature when my mind is caught?
What specifically can remind me to unhook my attention?
Applying the intention in practical areas of our life (Deb’s ex to get you started)
Sleep - Notice the narrative in my mind for a couple of minutes before lying down; Utilise ‘the observer’ by creating a little space from the intensity of the moment through a couple of slow and steady breaths; Initiate self-compassion by touching part of the body that feels any tension (try belly or chest). Remind self ‘May I be kind in my thoughts ‘I am more than my thoughts’ ‘May I sleep soundly tonight.’
Movement – Notice the signs from our body when seated for a long duration – perhaps pain in the lower back / stiff neck and or jaw. Utilise ‘the observer’ by creating a little space from the discomfort. Respond by scanning/listening to the body and taking a few slow and steady breath cycles; Stand up/mobilise regularly (each hour). Remind your self ‘May I mobilise my body and feel a sense of space/flow.’
Food – Notice the feeling/emotion we get from food; do we feel satiated? Do we eat too much or deny ourselves certain foods? Do we have enough energy over a period of time.? Utilise ‘the observer’ and create little space from the intensity. Reminder yourself self- ‘ I eat a balanced diet’; ‘I will be nourished by the food I am eating.’
Accessing support – Notice how connected we feel to ourselves and others. If we do not feel connected, acknowledge and be aware of this. Utilise ‘the observer’ and create a little space from the intensity by a releasing exhale. If we do not feel connected, try to reach out each day in some way (e.g being in and connected to nature and animals if not to other humans). Remind your self ‘I feel connected.’
Here are a couple of resources related to wellbeing and this week’s intention - Observer
Dr Jon Kabat-Zinn is a renowned pain management doctor, professor, and meditation expert. His first book is a great start called Full Catastrophe Living written in 1990. Here is a more recent edition.
Here is a relatively short video giving a glimpse of his work. Just search his name if you want further insight.
https://www.youtube.com/watch?v=Vr2ATJkxzGA
Week 3 - Self-Compassion
Reflective questions
Have you practiced self-compassion today, this week, this year, ever?
In what ways can you practice self-compassion?
What situations or times in the day would self-compassion be useful?
Applying the intention in practical areas of our life (Deb’s ex to get you started)
Sleep – allowing self-compassion to come into your thoughts and place a hand on your heart as you hit the pillow (‘May I have a restful sleep’)
Food as nourishment – allowing self-compassion to come into your thoughts and place a hand on your stomach (‘May I nourish my body as I eat this food’)
Movement/exercise – allowing self-compassion to enter your thoughts as you do some movement in the day (‘May I be healthy’)
Accessing support – allowing self-compassion to enter your thoughts as you seek support from friends, family, colleagues or professionals (‘I am not alone’)
Here are a couple of resources related to wellbeing and this week’s intention - Compassion
Dr Kristen Neff has done a lot of research in this space to provide evidence that self-compassion is integral to wellbeing.
Here is a link to a wealth of resources if you are interested in further exploration. https://self-compassion.org
Here is short YouTube video that explains self-compassion.
https://www.youtube.com/watch?v=11U0h0DPu7k
Here is a short blog/article on the myths of self-compassion. See if you agree.
Week 2 - Connection
Reflective questions
In what ways can I foster an internal connection that lead me to a greater sense of wellbeing?
What ways can I foster external connections with people, places and things which lead me to a greater sense of wellbeing?
Applying the intention in practical areas of our life (Deb’s ex to get you started)
Sleep – connecting to ways you can improve your sleep (get off devices, breathing break releasing tension from the day (exhale focus), eye cover)
Food as nourishment – connecting to the many people/stages of your food getting to your plate (‘farm to table’); connecting to food that makes you feel good
Movement/exercise – connecting to activities that are actually interesting to you (ie walk in nature) or the path of least resistance (don’t make it complicated or punishing)
Accessing support – connecting to whatever feelings arise (R.A.I.N.) and reaching out to family, friends or professionals especially when feelings are overwhelming. A challenge shared very often helps and you are not alone.
Here are a couple of resources related to wellbeing and this week’s intention - Connection
Well being is a Skill: Richard Davidson, March 31, 2015
https://www.youtube.com/watch?v=EPGJU7W0N0I
How mindfulness changes the emotional life of our brains | Richard J. Davidson | TEDxSanFrancisco. December 2019
https://www.youtube.com/watch?v=7CBfCW67xT8
Flow. By Mihaly Csikszentmihaly 2008
https://www.amazon.com.au/Flow-Mihaly-Csikszentmihaly/dp/0061339202
This is the R.A.I.N exercise which can be applied to any thoughts or feelings that arise no matter how tough
https://www.mindful.org/tara-brach-rain-mindfulness-practice/
Week 1 - Curiosity
Reflective questions
What are you naturally curious about? (a hobby, collection, professional matters, a cause)
2. How can I be curious about my wellbeing?
3. What can I set as a goal for this 6-week wellbeing challenge?
Applying the intention in practical areas of our life
•Sleep - staying curious (not judgmental) about how you create useful habits around sleep
•Food as nourishment – staying curious (not judgmental) about what food you are eating and how it makes you feel
• Movement/exercise – staying curious (not judgmental) about consciously exhaling and releasing what doesn’t serve
•Accessing support – staying curious (not judgmental) about whether you are seeking support from colleagues, family, friends, professionals
Blogs/Articles
Here are a few short articles to further explain how curiosity can improve our wellbeing. Feel free to share any thoughts or insights next week when we meet again. :-)
https://greatergood.berkeley.edu/article/item/six_surprising_benefits_of_curiosity
https://thriveglobal.com/stories/the-benefits-of-developing-curiosity/
https://www.debroberts.com.au/blog/2021/2/21/a-curious-mind-may-keep-us-sane
https://thriveglobal.com/stories/how-to-increase-your-curiosity-for-a-better-self/
Useful Information About the 6-week program
1. Each Thursday 3:30 pm we will join in a zoom session that offers
An introduction to Springfree Winter Wellbeing weekly intention/challenge
A short guided ‘Breathing Break’
Pose 3 reflective questions
Open forum questions / discussion
Set your challenge for the week.
2. This landing page will be used to drop occasional links and resources for you to access.
3. You get to choose the conditions that feel right for you
These dedicated times are for you and your wellbeing. You are encouraged to turn it on if that feels right but if you prefer to have the video off, that is fine.
Taking part in the discussion is an invitation not a directive but you are welcome to simply listen and take in what serves your wellbeing.
Introducing the original 10 week C.O.R.E.
Deb will be guiding you through a 6 week taster of this program