6 dias

Steady Within: Coming Back To Calm

Por Audra Morelock

O que você irá aprender

Course Objectives By the end of this series, students will: Understand how stress and anxiety operate in the nervous system Learn practical techniques to activate the body’s natural calming response Build awareness of physical and emotional stress signals before they escalate Develop kinder, more supportive inner dialogue during anxious moments Feel more grounded, resilient, and equipped to handle daily stressors Create simple, realistic mindfulness habits that fit into real life What Students Can Expect 6 guided meditation classes, approximately 10–20 minutes each Clear, approachable explanations of the science behind each practice Trauma-sensitive, choice-based guidance (nothing forced or overwhelming) Practices that can be adapted for beginners or experienced meditators Tools designed for everyday use — at work, at home, or on the go A calm, supportive tone that emphasizes self-trust over self-fixing This course is not about eliminating stress completely — it’s about learning how to meet it with steadiness and support. Course Outline Class 1: The Science of Breath Foundations for calming the nervous system Focus: Diaphragmatic breathing as a primary regulation tool Science Lens: Parasympathetic nervous system activation, cortisol reduction Practice: Guided breath awareness and structured breathing (e.g., box breathing) Class 2: Coming Home to the Body Releasing stress through mindful awareness Focus: Reconnecting with physical sensation to interrupt stress loops Science Lens: Mindfulness and body scans improving emotional regulation Practice: Full body scan with gentle tension release Class 3: Heart Coherence Emotional regulation through breath and rhythm Focus: Synchronizing breath and heart to stabilize emotions Science Lens: Heart rate variability (HRV) and stress resilience Practice: Heart-focused breathing with gratitude or positive emotion Class 4: The Voice Within Self-compassion practices to ease anxiety Focus: Soothing self-criticism and internal pressure Science Lens: Research on self-compassion and anxiety reduction Practice: Loving-kindness and self-compassion meditation Class 5: Grounded & Steady Stabilizing energy and mood Focus: Grounding and settling excess mental or emotional energy Science Lens: Visualization, embodiment, and grounding research Practice: Grounding visualization, gentle movement, or energy awareness Class 6: Living Calm Integrating mindfulness into everyday life Focus: Making calm practical and sustainable Science Lens: Neuroplasticity and habit formation Practice: Integrated meditation plus real-world micro-practices

Audra Morelock

Knoxville, TN, USA

Audra Morelock is an experienced meditation teacher and spiritual practitioner with extensive training in mindfulness, meditation, and yoga. She holds a Meditation Teacher Training (MTT-200) certification. With nearly three decades of leadership experience in corporate environments, Audra brings a unique perspective on stress, productivity, and...

Lição 1

The Science Of Breath

Discover the power of your breath in calming the nervous system and easing stress. In this session, you’ll learn how diaphragmatic breathing activates your body’s natural relaxation response, lowers tension, and helps regulate anxious thoughts. Using gentle, science-backed techniques like box breathing, you’ll cultivate awareness of your breath, notice subtle shifts in your body, and build tools you can return to anytime stress arises. This class provides both practical guidance and an understanding of the nervous system, making calm feel accessible and achievable.

Lição 2

Coming Home To The Body

In this session, you’ll explore a mindful body scan designed to help you notice tension, release stress, and differentiate between stress and anxiety in your body. Stress is your body’s response to immediate demands, while anxiety is a more diffuse anticipation or worry about the future — both can create tension and discomfort. Through guided attention to the body, you’ll cultivate awareness of physical sensations, learn to observe without judgment, and create space for your nervous system to relax. This practice is backed by research showing that mindful body awareness can reduce stress, improve emotional regulation, and support overall calm. By the end of this class, you’ll have practical tools to reconnect with your body, recognize the signals of stress and anxiety, and build steady, mindful presence you can carry into daily life.

Lição 3

Heart Coherence

In this class, you’ll learn how to regulate emotions by creating a steady, supportive rhythm between your breath and heart. Through heart-focused breathing, we explore how slowing and smoothing the breath can stabilize the nervous system and increase emotional resilience. This gentle practice offers a practical way to meet stress with steadiness rather than force.

Lição 4

Mindful Self-Compassion: Rewiring Self-Talk

In this class, we explore how self-talk and internal pressure contribute to stress and anxiety. You’ll learn how self-compassion practices can soften self-criticism and create a sense of safety in the nervous system. Through loving-kindness and self-compassion meditation, we practice responding to ourselves with steadiness, care, and support.In this class, we explore how self-talk and internal pressure contribute to stress and anxiety. You’ll learn how self-compassion practices can soften self-criticism and create a sense of safety in the nervous system. Through loving-kindness and self-compassion meditation, we practice responding to ourselves with steadiness, care, and support.

Lição 5

Grounded & Steady

In this class, we focus on grounding as a way to stabilize mood, energy, and attention during times of stress or emotional overload. You’ll learn how reconnecting with the body and the physical environment helps the nervous system release excess activation and restore a sense of steadiness. This practice offers practical tools for feeling more present, rooted, and supported in daily life.

Lição 6

Living Calm

In this final class, we integrate everything you’ve learned into practical, real-life ways of meeting stress with steadiness. Using grounding as our foundation, we explore how calm becomes something you return to, not something you achieve. This class focuses on simple, repeatable practices that support the nervous system in everyday moments — at work, at home, and in the middle of real life.

Audra Morelock's Collection

Trusted by 35 million people. It's free.

Get the app