C.M.R.A.: A Self-Care Practice for Emotional Healing
With love in the air, I’m inspired to share one of my favorite self-care rituals—C.M.R.A., a practice that has become a cornerstone of my emotional well-being. Adapted from a technique I learned from compassionate communication coach Scott Catamas, C.M.R.A. is a gentle way to connect with your emotional world, either in meditation or with a partner. It’s a practice that celebrates the yin and yang of our needs, balancing acknowledgment with empathy.
C.M.R.A. stands for four simple steps:
Celebrate needs met,
Mourn unmet needs,
Reassure how needs can be met,
and offer Appreciation for those who enrich our lives.
This process is like taking an emotional snapshot, capturing where you are and what you need. My favorite time to practice C.M.R.A. is in the morning after grounding myself with yoga. It’s also a beautiful way to share intimacy with a partner, especially when you both crave understanding and empathy.
Society often teaches us to feel ashamed of our needs, making it challenging to express them. But by practicing C.M.R.A., you learn to value your own needs and those of your loved ones, opening the door to deeper love and connection. It may feel unfamiliar at first, but with time, it becomes a comforting routine.
I hope you’ll give C.M.R.A. a try and experience the gentle embrace it offers. Take a moment to watch the video demonstration and let this practice bring more love and understanding into your life.
With love and gratitude,
Melodia xo
