Leçon 1
Breath: The Key To Calm
In this lesson, we’ll examine how overwhelm and stress are deeply intertwined, affecting both mind and body. You’ll learn how these responses activate the nervous system and how they can be balanced using conscious breathing. Through a guided breathing practice, we’ll explore simple but effective techniques: mindful breath observation, abdominal breathing, and cardiac coherence. These tools will help you calm your nervous system, reduce tension, and help with mental clarity. The first step in overcoming overwhelm is a conscious breath away.
Leçon 2
Wring It Out
In this lesson, you’ll learn the fundamentals of Progressive Muscle Relaxation (PMR), a proven method for reducing stress and promoting deep relaxation. Developed by Dr. Edmund Jacobson in the 1920s, PMR involves systematically tensing and relaxing muscle groups to help you recognize and release hidden tension in your body. This practice encourages a mind-body connection, enhances relaxation, and can improve sleep and mental clarity. You will be guided through a short full-body tension release in which you will wring out physical, mental, and emotional tension.
Leçon 3
Awakening Body Awareness
Body awareness is a powerful tool for grounding yourself in the present moment and supporting both emotional and physical healing. While the mind often races with thoughts, the body remains anchored in the here and now. By tuning into the sensations within your body, you open a natural path to mindfulness that quiets the mind and reduces stress. In this lesson, we’ll also explore how subtle bodily sensations can signal underlying emotions, and we'll create space to acknowledge, feel, and allow them to flow naturally without resistance or judgment. Through a guided body scan practice, you'll direct your attention to different areas of your body, fostering relaxation, presence, and awareness. Afterward, you’ll journal your experience, reflecting on any shifts in your physical or emotional state.
Leçon 4
Embracing Reality Without Judgment
In this lesson, we will explore the concepts of objective reality and non-judgment, followed by a series of dynamic relaxation exercises. You’ll learn to distinguish between the world as it truly is (objective reality) and the filters we often use to interpret it, helping you respond to situations with greater clarity and balance. Non-judgment will be emphasized as we move through dynamic relaxation exercises, which combine gentle movement and controlled breathing to release tension and increase body awareness. After the exercises, you’ll have the opportunity to journal your experience, reflecting on the feelings and sensations you noticed.
Leçon 5
Positive Invitation
In this lesson, we will explore the practice of intentionally inviting a desired feeling or positive state into your body and mind. By actively choosing the feelings we want to cultivate, we can transform our mindset, improve our emotional well-being, and enhance our relationships and physical health. Through a dynamic relaxation exercise, followed by a guided visualization, you will learn to anchor your chosen feeling in your body, allowing it to infuse every cell of your being. We will also practice reinforcing this desired state by using the power of affirmations. At the end of the practice, you’ll be invited to journal about the feelings and sensations you noticed during the session, deepening your connection to the positive emotions you wish to cultivate in your daily life.
Leçon 6
Presence Through The Senses
In this lesson, we will explore the powerful practice of tuning into the five senses—sight, sound, touch, taste, and smell—to enhance mindfulness and bring awareness to the present moment. Our senses continuously provide information about the world around us, yet we often overlook them when our minds are preoccupied. Through a guided contemplation of the five senses, you will reflect on the role of each sense, developing gratitude for how they allow you to experience the world. At the end of the lesson, you will be invited to journal your experiences, reflecting on the sensations and images that arose during the practice, helping to deepen your awareness and appreciation.
Leçon 7
The Art Of Noticing
In this lesson, we’ll take our five senses outdoors to build on what we explored in the previous lesson. By going for a mindful walk and tuning into our senses, we’ll shift our focus from the mind to the body, grounding ourselves in the present moment. We’ll start with prompts that guide us through touch, hearing, sight, smell, and taste, before diving into the beauty found in both the ordinary and extraordinary aspects of our environment. Along the way, we’ll seek out moments of enchantment and delight. This practice can be done anywhere and helps encourage awareness, creativity, and gratitude, enriching your experience of everyday life. It's all there, waiting for your attention!
Leçon 8
Rooted And Resilient
In this lesson, we explore what we can learn from trees and we focus on the concepts of grounding and feeling connected to the Earth. By concentrating on this connection, you become anchored in the present moment, building resilience and flexibility. I will guide you with a visualization in which you will connect to the Earth by imagining roots growing from the soles of your feet. This practice encourages you to imagine drawing nourishment and energy from the Earth, promoting a sense of calm, strength, and balance. After the practice, you may also journal to reflect on how you are like a tree and how you can incorporate grounding into your daily routine.
Leçon 9
The Three Pillars: Confidence, Harmony, Hope
In the last lesson of this course, we will explore three key pillars that can support your journey from overwhelm to ease: Confidence, Harmony, and Hope. These three qualities are fundamental to well-being and inner peace, helping you stay aligned with your core values and providing strength as you face life’s challenges. Confidence involves trusting yourself and believing in your abilities, empowering you to overcome obstacles and trust in the process of life. Harmony reflects balance, both internally and with others, fostering alignment between your values, emotions, and actions. Hope nurtures optimism for the future, encouraging you to embrace new possibilities and look forward to positive change. In today’s practice, we will activate these three pillars within your body through guided breathing, allowing you to feel their presence and support. Afterward, you can take time to reflect and journal on how these pillars show up in your life and how you can strengthen them moving forward.
