Interpersonal Communication, Supported By Reflective Journaling

In this 10-day program, you’ll explore a mindful and reflective approach to communication that goes far beyond simply “knowing what to say.” Each lesson dives into a different facet of interpersonal connection, from listening to yourself and others with patience and empathy to expressing your own needs and boundaries with clarity. You’ll engage in daily guided meditations and reflective journaling, which serve to deepen self-awareness and reinforce the techniques you’ll learn. These are the same practices I share with coaches, leaders, and other individuals, designed to cultivate mindful communication and self-reflection. By combining practical communication strategies with mindfulness, you’ll gain greater confidence in navigating even the most challenging conversations—whether at home, at work, or in any interaction that matters to you.

What You’ll Learn / Course Objectives
Mindful Listening Skills
Cultivate a calm and open-minded presence in conversations by tuning in to both your own internal state and the other person’s perspective.

Self-Awareness & Reflection
Develop insights into your communication habits through guided journaling and noticing patterns in how you relate to others.

Compassion & Empathy
Explore techniques that help you understand and connect with your own and others’ emotions, without losing sight of your own needs.

Managing Conflict & Triggers
Learn mindful techniques to respond rather than react when tensions rise, using patience, boundaries, and intentional choice to navigate difficult interactions.

Clarity & Confidence
Identify what you want to express and how to communicate it respectfully and confidently, so you feel heard and so do the people around you.

Supportive Mindful Practices
Integrate meditation, somatic techniques, and journaling to uncover personal insights, discover deeper emotions and needs, and stay grounded, receptive, and open-hearted in your daily life

Leçon 1: Beginning With Listening

In this lesson, you’ll explore why a conversation is much more than the words you use, and how trying to convey the bigger picture can feel challenging if you only focus on language. You’ll also see how our minds can interrupt the process—by predicting, judging, or tuning out—and learn to spot your own listening habits.

Leçon 2: Listening To Yourself

In this lesson, you’ll focus on listening inward—recognizing that clear external communication begins with self-awareness. You’ll explore how thoughts, emotions, and physical sensations shape the way you perceive and respond to others.

Leçon 3: A Beginner's Mind

In this lesson, we’ll explore how curiosity and intellectual humility can transform the way you listen. Rather than filtering conversations through assumptions, past experiences, or expectations of what will come next, you’ll practice using a beginner's mind to stay open to the present moment and create space for deeper understanding.

Leçon 4: Patience

In this lesson, we’ll explore how patience helps you stay present in conversations and navigate frustration with greater ease. You’ll consider different types of patience—daily hassles, life hardships, and interpersonal patience—and reflect on how cultivating patience can improve both your interactions and overall well-being.

Leçon 5: Empathy

In this lesson, we’ll explore how empathy deepens our ability to connect with others by allowing us to understand and share in their emotions. You’ll learn about the three types of empathy—cognitive, emotional, and compassionate—and consider how they support your ability to stay present, supportive, and open in all of your interactions.

Leçon 6: Positive Intentions

In this lesson, you’ll explore how setting a positive intention can transform the way you approach conversations—especially the difficult ones. You’ll reflect on the types of interactions you find most challenging and learn how to enter them with the mindset you need, keeping a constructive outcome in mind.

Leçon 7: Expectations, Needs and Boundaries

In this lesson, you’ll explore the difference between expectations and needs, learning how unrealistic expectations of others can strain relationships while unacknowledged needs can lead to resentment. You’ll reflect on your personal needs—such as security, connection, and autonomy—and discover how clearly communicating them through boundaries can create healthier, more fulfilling interactions.

Leçon 8: Choice

In this lesson, you’ll explore how to recognize your default reactions—fight, flight, freeze, or fawn—when faced with challenging conversations. You’ll identify your triggers, understand how your nervous system responds, and consider strategies to regulate your response in the moment. By creating space between stimulus and reaction, you can stay present and engage in ways that align with your values and goals.

Leçon 9: Compassion

In this lesson, you’ll explore how compassion—both for yourself and others—can help you navigate conflict with greater clarity. By recognizing your own emotional needs and those of others, you can see the shared human experience beneath conflict and begin to shift your perspective. You’ll reflect on how unmet needs shape reactions and consider ways to cultivate understanding, even in the most difficult interactions.

Leçon 10: Communicating With Clarity

In this final lesson, you’ll bring together everything you’ve explored throughout this program. You’ll reflect on how to maintain clarity in communication at every stage—through self-reflection, setting intentions, and navigating conversations with presence and purpose. You’ll consider how your inner clarity shapes your ability to express yourself and connect with others. And most importantly, you’ll reflect on the person you want to be—not just in conversation, but in life.