Cards To Cope
Cards To Cope is a yoga-inspired deck of 108 cards intended for humanizing wellness, practicing yoga, and exploring who you are.
It is a collection of trauma-informed techniques, evidence-based yoga practices and mental health exercises that I have learned and practiced in my twenty-five years of working in wellness, education, mental health, hospitals and varied doctors’ offices. Personally, each card helped me cope when I had stage III colon cancer, how to manage surgery or tolerate chemotherapy. These inclusively designed cards aim to help people of all ages, experiences, and backgrounds. There are nine categories to explore: meditation, mantras, mudras, pranayama, asana, philosophy, sensory, art and journaling prompts. Each of the cards come with easy-to-use instructions on the back. This deck is packed with tools to empower yourself or a loved one to cope.
Launching 2024 - Stay Tuned!
Peruse and enjoy examples below!
Meditation
Meditation is a time of reflection and relaxation.
Try: Sahasrara or Crown Chakra Meditation
Sanskrit: sa | ha | sr | ra | a
Location: The crown or top of the head.
Symbolizes: Knowledge and Consciousness
When Agitated: You feel disconnected, lack direction, determination, purpose, and feel dull.
To Balance: Explore what makes you happy, prioritize self care habits that you look forward to, setting healthy boundaries, value yourself, be active in the community, advocate and be consistent.
Mudras
Mudras or yoga hand poses.
Example: Kanishta Sharira
Sanskrit: ka | nish | ta sha | rir | a
Description: Kanishtha is translated to mean “lowest,” and sharira means “ body." It assists with digestive support and deeper breathing.
Meditate on a memory or experience that boosts your confidence or feels supportive.
Bring our arms up, elbows outward, palms down and hands float in front of mid belly.
Hold for up to two minutes or your comfort level, breathe smoothly and release tension.
Mantras
Mantras are mindful words of intention such as reciting a prayer, the sound of aum or a song.
Example: Lokah Samastah Sukhino Bhavantu
Sanskrit: lo-ka | sa-ma-sta | suk-e-no | bha-van-tu
Meaning: May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute to that happiness and towards freedom for all.
Description: Reflect on your life choices, paths, habits, when or who you utilize your voice for, what or who influences you, where you have resources to help your community and explore organizations that support causes you are passionate about.
Asana
Asana or the physical practice or shapes of yoga.
Sanskrit: utk | ta | a | sa | na
Example: Utkatasana (Fierce Pose) or Chair Pose
Promotes strength and endurance.
Description:
Stand tall with your arms up.
Inhale sweep your arms up, palms face one another and shoulders stay down by the ears.
Exhale, bend your knees and lower your hips back as if you were going to sit on a chair. Hold, breathe and release after five breaths.
Pranayama
Pranayama are mindful breathing practices.
Example: Bumble Bee or Brahmari Breathing
Sanskrit: brah | mar | e
Description: This practice helps reduce anxiety, intrusive thoughts and increases focus.
Place your thumbs inside your ears and use your hands to cover your eyes.
Seal your lips and inhale through your nose.
Next exhale, create a humming sound in the back of your throat. Try this for ten breaths.
Sensory
Sensory tools offer actions when you are feeling overwhelmed, anxious or lacking focus.
Example: Co=Regulating Emotions with Water
Description: Here are some ways to use water to help regulate your emotions. Be mindful to avoid painful cold or hot temperatures when practicing.
Run your wrists under cold water for up to 10-20 breaths or until you feel grounded.
Hold a mason jar of warm water to the sternum, stomach or just your hands.
Rub an ice cube across your wrists or jaw.
Philosophy
Philosophy The roots and branches of yoga.
Example: Santosha or Contentment
Sanskrit: san | tosh | a
Description: Santosha is one of the five niyama’s or moral observances taught in The Eight Limbs. It translates from Sanskrit meaning contentment.
Create a gratitude journal to honor your life.
Prioritize heartful activities that elevate mood.
Schedule regular wellness practices.
Art Exercises
Art exploration inspires creative expression, curiosity, focus, grounded and playful energy.
Example: Create a Vision Board
Cutout words or pictures from recycled magazines that demo your intended goals.
Glue them spaced out or touching together on a blank or decorated piece of cardboard.
Hang your board up where you can see it and take steps towards reaching your vision.
Journaling Prompts
Journaling or writing prompts help to clear the clutter of the mind, welcome clarity, and a safe space to freely express who you authentically are.
Example: New or Full Moon Journaling
Drink moon water or hot tea while writing.
Create a sacred and quiet area to journal.
Burn clearing sage, palo santo or diffuse oils.
New moon: What are your goals or dreams?
Full moon: What progress are you noticing?
What consistently lights your heart up?
What messages or signs keep coming up?
How are you balancing rest and being active?