- Monica Pema
- Mar 8
- 1 min read
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In the world we live in today, understanding and managing our emotions is more crucial than ever. Whether you're seeking personal growth or aiming to support others, the Mind & Motion Deck of Discovery Cards offer a practical tool to navigate the complexities of mental and emotional well-being.
Understanding the Global Mental Health Landscape
Mental health challenges are pervasive, affecting individuals across all demographics and regions.
Let us look over some recent statistics:
Prevalence of Mental Disorders: In 2019, approximately 1 in every 8 people worldwide—totaling 970 million individuals—were living with a mental disorder, with anxiety and depressive disorders being the most common. (WHO)
Lifetime Risk: Recent studies indicate that one out of every two people globally will develop a mental health disorder in their lifetime. (Harvard Medical School)
Adolescent Mental Health: Around 15% of the world's adolescents aged 10 to 19 are living with a mental health condition. (Project Hope)
Economic Impact: Depression and anxiety disorders alone cost the global economy over $1 trillion annually in lost productivity, with approximately 12 billion working days lost each year. (FT)
These figures highlight the urgent need for practical and accessible tools that promote emotional awareness and mental well-being.
The Birth of the Mind & Motion Cards
Imagine being confined in a hotel room—no balcony, no windows that open, no fresh air. The door isn’t locked on the outside, but it might as well be. For someone who dislikes confined spaces, it was deeply uncomfortable.
This was my reality during quarantine. I found myself face-to-face with the emotions I’ve guided others through for decades. Out of this challenge, the Mind & Motion Deck of Discovery Cards were born. Drawing on over 20 years of experience in positive psychology and holistic kinesiology, I created this tool to help individuals and professionals alike navigate the currents of their inner landscapes.
What Are the Mind & Motion Cards?
The Mind & Motion Cards are more than just a deck—they are a bridge to emotional clarity. Designed for both home and professional use, they provide:
A Voice for Emotions: Each card represents an emotion or state of mind, helping you articulate feelings that might otherwise go unspoken.
Clarity and Insight: They serve as a mirror, reflecting the truth of what’s happening within.
Practical Guidance: The cards offer actionable steps for moving through emotions and creating meaningful change.
Who Are They For?
For Individuals: Whether you’re journaling, meditating, or simply seeking self-understanding, these cards provide a safe space for introspection.
For Professionals: Therapists, coaches, and wellness practitioners can use the cards to facilitate breakthroughs, build emotional awareness, and create personalised goals with clients.
How They Work in Practice
Imagine a teenager who struggles to express their emotions. They draw a card and point to anxiety, numbness, and sadness. These cards instantly provide a shared language, allowing for connection and understanding. From there, goals are set, and healing begins.
Or, picture an individual using the cards for self-reflection, uncovering hidden emotions like hope and resilience amidst challenges.
Why You Need These Cards
Mental health and emotional clarity are universal needs. The Mind & Motion Cards empower individuals and professionals alike to:
Identify Emotions: Give a voice to feelings that are hard to articulate.
Foster Awareness: Build deeper emotional insight and understanding.
Encourage Growth: Move from stagnation to progress with practical steps.
A Tool for Transformation
In a world where mental health challenges are rising, the Mind & Motion Cards offer a way to bridge the gap between confusion and clarity. They represent how the mind can feel confined yet free—a reflection of my own journey during quarantine.
With motion, change becomes possible. The choice lies in focusing on the confinement or the breakthrough.
Ready to Begin Your Journey?
Click here to learn more and order your deck today: https://www.monicapema.com/product-page/pema-mind-motion-deck-of-discovery
Together, we can navigate the currents of our emotional worlds toward clarity, growth, and healing.
With authenticity and care,
Monica Pema
Creator of the Mind & Motion Cards
- Monica Pema
- Dec 31, 2024
- 3 min read
The Art of Self-Care: A Holistic Journey to Re-connection
In the whirlwind of modern life, self-care is often reduced to fleeting moments—a quick spa day, a rare afternoon nap, or an indulgent treat. While these acts can be refreshing, true self-care goes much deeper. At PEMA Mind and Motion, we believe that self-care is a practice of re-connection: to your body, mind, and the natural rhythms of life.
What Is Holistic Self-Care?
Holistic self-care addresses every facet of your being: physical, emotional, energetic and mental. It’s about listening to the subtle whispers of your body, the patterns of your thoughts, and the emotions that rise and fall within like waves. When you tune into yourself, self-care transforms from a routine checklist to an intuitive act of self-love.
Research shows that consistent self-care improves overall well-being. A study in BMC Public Health found that people who engaged in intentional self-care routines experienced better mental health and greater life satisfaction. But how do we go beyond surface-level self-care to cultivate a practice that heals and empowers us every moment of everyday?
The Body Speaks: Listen Closely
Your body is your greatest teacher. When you experience tension, fatigue, or aches, these are not just physical sensations—they are messages. At PEMA Mind and Motion, we teach clients to tune in.
Ask yourself: Where am I holding stress? What does my body need right now?
Try this: Dedicate five minutes daily to listen to your body. Sit quietly, close your eyes, and move your awareness from your head to your toes. Acknowledge areas of tightness or ease. Simply observing can often lead to profound insights about your well-being.
Motion as Medicine
Movement is life. Whether it’s yoga, walking in nature, or gentle stretching, motion fuels the body and calms the mind. Studies published in the Journal of Behavioural Medicine highlight how mindful movement reduces stress and improves focus.
Holistic kinesiology with the principles of psychology, which blends movement with emotional awareness, is one of the core approaches we teach. This practice doesn’t just work on the physical level—it helps unlock emotional blocks, allowing you to move through life with greater ease and grace.
The Mind as Ally, Not Enemy
Many of us wrestle with limiting beliefs or negative self-talk. Self-care for the mind begins with acknowledgment. Journaling, mindfulness, or even simply naming your feelings can shift your mental state. A fascinating study found that labeling emotions reduced their intensity, providing relief and clarity.
The PEMA Mind and Motion way is to guide you in reframing your narratives, helping you to move from self-criticism to self-compassion.
A powerful question to ask yourself is: What would I say to a dear friend in this situation? Then, offer that same kindness to yourself.
Connecting to the Cycles of Nature
Nature holds the wisdom we often seek. The seasons of the year mirror the seasons of our lives—periods of growth, rest, release, and renewal. By aligning with these cycles, we nurture ourselves more intuitively.
For example, in winter, you might embrace more rest and reflection, while spring can inspire creative growth and new endeavors. Spending time outdoors or incorporating natural elements into your environment can profoundly enhance your self-care routine.
Creating Your Personalised Self-Care Ritual
Self-care isn’t one-size-fits-all. It’s about finding practices that resonate with your unique rhythms. Start small:
Begin your day with gratitude.
Set boundaries to protect your energy.
Explore practices like breathwork, meditation, or holistic therapies.
The Ripple Effect of Self-Care
When you prioritise self-care, the benefits ripple outward. You become more present in your relationships, more resilient in challenges, and more aligned with your purpose.
At PEMA Mind and Motion, we often remind our clients: Self-care is not selfish; it’s essential. When you care for yourself, you’re better equipped to care for others and embrace life fully.
Begin Your Journey Today
Ready to make self-care a transformative practice? Start by listening to your body’s innate wisdom and embracing small, consistent acts of self-nurturing.
At PEMA Mind and Motion, we’re here to guide you in realising your potential and creating harmony in every area of your life.
Your journey starts now. Listen, move, and reconnect.
References
Smith, C., & Puczkó, L. (2020). "The Science of Self-Care." BMC Public Health.
Creswell, J. D., et al. (2017). "Emotion Regulation and Well-being." Emotion.
Malchiodi, C. A. (2021). The Healing Power of Nature in Holistic Practice.
What resonates with you most about self-care? Share your thoughts with us—we’d love to hear about your journey!
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