Rooted Rising Slides Rooted & Rising
A SOCIAL-EMOTIONAL JOURNEY FOR WOMEN
Nurturing the landscape of the inner self.
The Emotional Landscape
Social-emotional health isn't about constant happiness. It is about resilience and the ability to navigate the full spectrum of human experience.
Key Pillars
Emotional Literacy
Self-Compassion
Intentional Boundaries
Social Connectivity
"You are not a drop in the ocean. You are the entire ocean in a drop."
— Rumi
Emotional Granularity
Beyond "Fine"
Naming emotions with precision reduces their power over us. Are you sad , or are you disappointed , grieving , or lonely ?
The "Why"
Emotions are data. They signal that a need is being met or ignored. Anger often signals a boundary has been crossed.
The "Action"
Regulation isn't suppression. It's choosing how to respond to the data your emotions are providing.
Strategy: Grounding
5
Things you see
4
Things you feel
3
Things you hear
2
Things you smell
1
Thing you taste
When the mind spins into the future or past, the senses bring us back to the present.
The Boundary Garden
Boundaries are not walls; they are gates. They determine what is allowed into your "garden" and what is kept out.
1
Internal Boundaries
How you treat yourself. Limits on self-criticism and over-working.
2
External Boundaries
Expectations of others. Communication of needs and limits.
Practice Saying No:
"I can't commit to that right now."
"That doesn't work for me."
"I need to check my capacity first."
"I'm not the right person for this task."
Collaborative Game:
The Empathy Exchange
Sharing our landscapes to find common ground. Vulnerability is the bridge to authentic connection.
LISTEN
Without planning your response.
VALIDATE
Acknowledge the feeling, not the facts.
SHARE
Offer your own story only when invited.
Inner Garden Strategies Handout Inner Garden Quick Guide
Social-Emotional Health Strategies
Name: ________________________________
Date: _________________________________
Grounding & Regulation
The Sensory Anchor (5-4-3-2-1)
Use this when feeling overwhelmed, anxious, or "out of body."
5 Look for 5 things you can see.
4 Notice 4 things you can touch.
3 Listen for 3 distinct sounds.
2 Identify 2 things you can smell.
1 Focus on 1 thing you can taste.
Box Breathing (4-4-4-4)
Resets the nervous system by regulating oxygen and CO2 levels.
Inhale 4 Hold 4 Exhale 4 Pause 4
Repeat 4 times for best results.
The Boundary Toolkit
Capacity Check
"I'd love to help, but I don't have the capacity to take on anything new this week."
Direct Decline
"Thank you for thinking of me, but I'm going to pass on this opportunity."
Self-Care Boundary
"I'm unavailable after 7:00 PM to ensure I get the rest I need for tomorrow."
Daily Growth Reflection
Take five minutes at the end of each day to plant these seeds of awareness.
Which emotion felt most prominent today? (Try to be specific)
What is one thing I said "no" to today to protect my energy?
One self-compassionate thought for myself right now:
Bloom Break Games Guide Bloom Break Games
Interactive SEL Facilitator Guide
Games are a powerful way for adults to lower their defenses, practice new social-emotional skills in a low-stakes environment, and build authentic community connection.
Best for: 4-12 Players
The Boundary Lab
Skill: Assertive Communication & Saying No
The Objective
Practice delivering boundaries with confidence and grace without over-explaining or apologizing unnecessarily.
How to Play
Form pairs: The Requester and The Boundary Setter .
Requesters are given a scenario card (e.g., "Ask them to host a party this weekend" or "Ask for a last-minute favor").
The Boundary Setter must decline the request in 10 words or less without using the word "Sorry."
Switch roles after 3 rounds.
Best for: 2-8 Players
Connection Cards
Skill: Vulnerability & Deep Listening
Facilitator: Cut out the cards below. Players take turns drawing a card and answering the prompt while others listen without interrupting.
"What is a 'small win' from this week that felt like a huge victory for your peace?"
"What is a boundary you are currently struggling to maintain?"
"When do you feel most 'at home' in your own mind?"
"Name a characteristic of yours that you once disliked but now appreciate."
Best for: Large Groups
The Values Auction
Skill: Self-Awareness & Priority Management
Each participant is given $1,000 "Wellness Credits" to bid on the following life values. You can't have them all—you must choose what matters most.
UNINTERRUPTED SLEEP CAREER IMPACT DEEP FRIENDSHIPS PHYSICAL VITALITY CREATIVE FREEDOM FINANCIAL SECURITY INNER TRANQUILITY
Reflection: Why did you outbid others for your chosen values? What does this tell you about your current needs?
