Pause & Thrive: Create Mini Moments Of Resilience - by Jaime Tan

COURSE

Pause & Thrive: Create Mini Moments Of Resilience

With Jaime Tan

This course is focused on providing practical, accessible tools for weaving moments of pause and resilience into a busy work day, helping you thrive amidst challenging circumstances. Through brief guided breath work, meditations and journaling exercises, you will learn to create space to pause, tune in, and nurture your inner strength amidst the chaos. Set aside 15 minutes a day with a journal and pen. We'll progressively build on each daily practice, incorporating them in a longer session at the end of the week. Whether you have just 30 seconds or a generous 10-20 minutes, learn to adapt these practices to fit any timeframe, and create your mini moments of resilience to thrive through a busy work day.

LeadershipResilienceWorkplaceSecular MindfulnessMindfulness MeditationStressPerformanceHealth & HappinessPerformanceStress & AnxietySecularMindfulness

Meet your Teacher

Jaime Tan
Zürich, Switzerland

Jaime Tan helps overworked high achievers find balance again - through movement, mindfulness and lifestyle rituals at Enlightened Spoon. Straddling both the wellness and creative industries as a yoga and meditation teacher, along with her ‘other’ day job as Head of Production at a leading global creative agency; she deeply understands the critical need for creating harmony in both mind and body. Having navigated the dynamic advertising industry for over two decades, she shares the personal rituals that have not only kept her sane but thriving - through leading corporate talks, workshops/ classes and online content. Join her in taking a moment to pause and reconnect with yourself - again and again.

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7 Days

2.2k students

4.8 stars

10 min / day

Leadership

English

Lesson 1

Introduction & Intention Setting

In this lesson, we set the stage with an overview of what lies ahead in this course. It's an opportunity to set your intentions, and recognize the importance of taking moments of pause for building resilience. We lay the foundation for tuning in and actively listening to your inner voice - it serves as your guiding compass through life's twists and turns. Have a notebook and pen ready to journal any reflections down.

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Lesson 2

Breath: Check-In

Today, we dive into the power of the breath. A short guided breathing exercise will help you tune in, creating calmness and a space for self-reflection. You'll journal your experience — noting what thoughts and sensations emerged and what could be helpful about weaving this practice into your day-to-day life. I'll offer tips on seamlessly incorporating this mindful breathing into your daily tasks, enhancing your awareness and connection to the present moment.

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Lesson 3

Breath: To Calm Down

In this lesson, we focus on how to use the breath as an instant calming tool. A short guided breathing exercise provides a quick reset. We also delve into the science behind this technique and gain insights into when and how to apply it in your daily life for immediate calmness. Journal prompts are also given for you to reflect on the experience.

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Lesson 4

Breath: To Focus

In this lesson, we discover the power of breath for enhancing focus. Engage in a short, guided breathing exercise designed to sharpen your concentration. You’ll have journal prompts to reflect on your experience, and we'll explore the science behind this technique. Gain practical tips on when and where to implement this exercise for optimal focus.

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Lesson 5

Guided Visualisation: Your Happy Place

Today's lesson revolves around cultivating resilience through reflection. Immerse yourself in a guided visualization, exploring your happy place. Journal about the inner sanctuary you've encountered and are building. Encouragement awaits as we nurture your inner grounding, fostering a resilient mindset for the challenges ahead.

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Lesson 6

Non-Sleep Deep Rest | Yoga Nidra

In today’s lesson, we merge our learnings into a longer session of Non-Sleep Deep Rest (NSDR), or Yoga Nidra. This guided practice incorporates all the breath work and visualisation practices we've covered so far in this course, offering a profound mind break during a busy day. Journal your reflections on this extended practice, noticing how it enhances your overall well-being.

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Lesson 7

Reflection & Integration

As we conclude our journey, this last lesson provides a space for reflection and integration. We'll recap key practices for moments of pause, inviting you to seamlessly weave mindfulness practices into your daily routines. Explore additional resources for continued exploration of resilience-building practices, empowering you to carry the benefits of our time together into the future.

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4.8 (75)

Recent Reviews

Sunil

August 23, 2025

Wonderful

June

August 19, 2025

I loved listened and learning and taking this class with you. I’m thinking of taking it again so I can do all the breathing exercises again to help me remember the:! Thank you

Letitia

May 18, 2025

Super helpful I have heard of some of the breathing practices and definitely the inner resource in the past but it was really good to put them all together. I really never thought of doing a mid-afternoon break. Will definitely give it a try.

Lynn

May 3, 2025

Lovely course with amazing meditations, I really enjoyed everything about it. Length was perfect too. Thank you 🙏

Kyla

April 10, 2025

I really appreciated this course. Learning multiple ways to ground myself each day was very helpful and I love how calm and relaxing each day was.

Jennifer

February 25, 2025

I really enjoyed the course. Even though I didn’t do it on a daily basis, I gained so much! I’m adapting the practice of pausing during my day to create more peace and focus. Thank you!

Barbara

February 2, 2025

Lots of good tools for self care in this course. Thank you for sharing your wisdom and expertise!🙏🏻🪷

Sonja

December 3, 2024

This course made me realize how important it is to reconnect to self throughout my busy day.

Laura

November 15, 2024

I love this course. Very educational. I’ve been doing more boxed breathing as a result. It’s a great stress reliever. Thanks so much!

Stacy

October 15, 2024

Beautiful course. Thank you 🙏

Monica

September 15, 2024

Wonderful, very much appreciated.

Mindy

August 21, 2024

I really enjoyed this course. Thank you!

Lucia

August 15, 2024

Thank you Jaime 💚🙏

Carolin

July 2, 2024

Thank you for your step by step guidance to different effective and easy to apply techniques to gain more focus and calmness in my everyday life. I will use all of them and keep working on them and the aspects you mentioned in the list of how to simplify my life

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