Rituals For Becoming: A Daily Practice Of Presence

Por Melanie Underwood

O que você irá aprender

This is not a theory course—it’s a daily invitation to live differently, on purpose. Each day offers one short, focused audio session with a clear takeaway you can apply immediately. Through simple, accessible rituals, you’ll grow your capacity to act from inner steadiness rather than reaction, doubt, or distraction. You’ll be gently challenged to listen inward, show up fully, and let that be enough. All you need is five minutes a day—and a willingness to participate in your unfolding. By the end of this course, students will: - Learn how to take small, intentional actions that build inner strength over time. - Develop daily rituals that foster emotional clarity, creative expression, and embodied calm. - Strengthen self-trust by making choices without external validation. - Cultivate practical tools for presence, including tools for connection, curiosity, and compassion. - Build momentum around being more fully themselves, without overthinking or performing.

Melanie Underwood

New York, NY, USA

Melanie is a 30-year culinary and mindfulness educator, author, retreat host, and founder of Nourish and Gather. She helps people create grounded, everyday rituals that build confidence, calm, and connection through intentional actions. Her work blends mindfulness, embodiment, and lived experience to meet people where they are—with no performance,...

Lição 1

Confidence: The Pratice Of Trusting Your Own Voice

Confidence isn’t something you wait to feel—it’s something you build through intentional action. In this lesson, we’ll reframe confidence as a practice, not a personality trait. You’ll learn the Confidence Loop, explore what self-trust looks like in daily life, and be invited to take one bold, quiet step that’s fully yours. This is where the work begins—not with certainty, but with choice.

Lição 2

Curiosity: Asking Better Questions, Listening For What’s Not Being Said

Curiosity isn’t just about asking questions—it’s about staying open and listening deeply. In this lesson, we explore how curiosity helps you move beyond judgment, perfectionism, and rigid certainty. You’ll learn a tool called The 3-Question Shift, and you’ll be guided through a journaling exercise to expand your perspective and explore what might still be unfolding beneath the surface.

Lição 3

Creativity: Permission Over Perfection

Creativity isn’t something reserved for artists—it’s how we move through the world with imagination, expression, and originality. This session explores how fear of judgment can silence creativity, and introduces a practice to help you create without overthinking, performing, or explaining.

Lição 4

Clarity: Moving Forward Without Having It All Figured Out

Clarity isn’t something we wait for—it’s something we create. In this session, you’ll learn how to take intentional action even when things feel foggy. With the Micro-Move practice, you’ll identify one small step that can help you shift from overthinking to grounded movement.

Lição 5

Calm: A Practice For Presence

Calm isn’t something you find—it’s something you practice. In this session, you’ll explore calm as a tool for presence, not perfection, and learn how to build personal anchor points you can reach for in real time. Whether it’s a grounding phrase, a small physical cue, or a simple sensory reset, these techniques are meant to steady you when the world doesn’t. You’ll leave with a customized calm toolkit that’s realistic, repeatable, and entirely your own.

Lição 6

Compassion: Rewriting The Voice Inside

This session is about learning to treat yourself like someone you care about. You'll reflect on how you speak to yourself in difficult moments and walk through a simple exercise to shift that internal tone toward care, not criticism. You'll explore the difference between discipline and cruelty—and discover that compassion isn't a soft fallback, it's a strong foundation. Over time, this practice reshapes the way you respond to struggle, making compassion a natural reflex instead of an afterthought.

Lição 7

Connection: The Courage To Be Seen As You Are

Connection isn’t about being chosen, liked, or approved of—it’s about being honest. In this final session, you’ll explore what grounded connection looks like when it starts from the inside out. Through a powerful journaling exercise and personal reflection, you’ll uncover the ways you’ve shaped yourself to fit in, and begin defining what connection means on your terms. This is a practice in self-honesty, presence, and belonging without performance.

Avaliações Recentes

4.83

Gina

August 18, 2025

Melanie -I loved this course! Each of the “C’’s landed in some way (and i love the clever concept -oh 2 more C’s!). Right now confidence is the one I’m really working with, so i knew when I saw that it was day 1, i was in the right course. What I appreciated most were the profound statements that hit as real ah-ha’s. The big one for me was:...

Sandy

June 4, 2025

Melanie is the teacher who puts her heart into this journey of transformation 💕She is the one you need ✌️🌷🩵

Bonne

May 20, 2025

I've been a fan of your cooking show but this course gave me a lot of "aha" moments. Thanks for bringing this course to Insight Timer

Melanie Underwood's Collection

Trusted by 35 million people. It's free.

Get the app