Balance: Tips To Regulate Stress - by Carolyn Anne Budgell

COURSE

Balance: Tips To Regulate Stress

With Carolyn Anne Budgell

Seven days of 20-minute sessions to grow your understanding of guiding the nervous system back to balance. Through daily nuggets of education and an array of stress-relieving tools, you will build new habits and change. By our final day, you might even unearth a new belief that making time for balance is productive. Each day in this program offers information and research through lectures, simple mindfulness exercises, and meditations as well as an accompanying nervous system pdf to help you mindfully notice imbalances and swiftly reset before burnout takes over. It’s time to understand the many ways to recalibrate your entire being. It’s never too late to change.

StressStress & AnxietyNeuroscienceScienceMindfulnessResilienceHealth & HappinessMindfulness MeditationAnxietySecularPranayamaMovementScienceSecular MindfulnessBreathing Meditation

Meet your Teacher

Carolyn Anne Budgell
Vancouver, BC, Canada

Carolyn Anne Budgell is a dedicated meditation guide (and lifelong student) residing in Vancouver, Canada. She's also been teaching yoga trainings and retreats worldwide for 10+ years. Most recently, Carolyn's studies have taken her into the worlds of traumatic brain injury and end-of-life support. She leads from a pragmatic, relatable, and lighthearted place while passionately encouraging others to remember that it’s never too late to breathe deeply, grow, and change.

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7 Days

5.5k students

4.8 stars

20 min / day

Stress

English

Lesson 1

Intentions & Insights Into Balance

Today’s lesson begins simply - with a definition of balance and a remembering of what matters to you. We review definitions of balance and we look at/connect to ways that we are already in balance and we commit to what we are ready to uncover within us. Intentions and goals have the capacity to guide us towards huge transformations. Creating a simple intention is pivotal for the journey of changing patterns, beliefs and how our bodies adapt to stress. Intentions keep us in the truth that we are worthy of this slowness and this return to balance.

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Lesson 2

Reconnection: Breathwork & Body Scan

Telling ourselves to ‘just relax’ is easier said than done. In this lesson, we use natural breath and controlled breathwork (Interrupted Breath) to set the stage for relaxation. You will feel how breath literally shifts your body's state. *You’ll need space to lie down for a grounding breathwork exercise.

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Lesson 3

Balanced Listening

In this session, we will listen in and practice listening in new ways! We become aware of how we listen and we gently shift the way that we receive and process the information within. A review of how to set up the body for ease during seated meditation and more ease in listening (rather than simply listening to pain in the body!). We then explore the subtle sound of Bees Breath, a low humming, to soothe the nervous system. We end with a long and grounding meditation to explore what it’s like to listen without judgement. *You’ll need space for a simple stretch (like a standing forward fold).

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Lesson 4

The Nervous System: A Design Of Balance

In this session, we review the basics of the autonomic nervous system so that we can better understand how to regulate and return to balance after a stressful event. After all the info comes a stretch with a simple moving meditation, to change up the energy and to support regulation. We then get a sense for what each branch of the nervous system elicits within us, in a seated meditation, in order to grow our appreciation for how the body is able to quickly respond, act and then find homeostasis once again. *You’ll need space to stand and take your arms out and up, for a mindful movement practice with breath.

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Lesson 5

Processing Big Emotions For Better Regulation

Today is about tangible releases (stomping / swaying / shaking) for anything that's stuck. Set it free and your nervous system will thank you. We immediately dive into a grounding breathwork practice, building towards a louder release (purposeful shaking and stomping) in order to get our heads above water. You’re allowed to feel it all. It’s when we release stagnant emotions and shift the energy of fight or flight that we give ourselves a chance to find balance again - which is where deep inner healing occurs. Repeating an affirmation is a sweet way to feed the entire body and soul at the end of the session. *You’ll need space to stand up and stomp/move around a little bit!

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Lesson 6

Setbacks & Forgiveness

Today, we honor the teachings available in little failures and setbacks, we reaffirm our ability to move through the waves of life and of extreme emotions, and to return to regulation and rest. Get ready for plenty of inner inquiry, quiet pauses and remembrance that you are always worthy of forgiveness. *You'll need space for a little stretch and the willingness to explore a lot of quiet meditation/reflection.

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Lesson 7

Life Changes & Love Remains

We can never know what lessons are around the corner, or what teachings will show up in our lives. The truth embedded into life’s ups and downs is that love will always remain - we will fail, we will have unwelcome surprises, we will mess up - but love is always within each of us. There is love on the other side of the fight flight freeze response, on the other side of worries and doubts. They all plead for love and a return to rest. Today is about connecting to a new inner language of self-kindness through: neck releases to show the body love, letting the breath feel like love, a reclined relaxing body scan to remember love and finishing with what you like about yourself. We practice connecting to inherent goodness until it feels like truth - which it already is. You don’t need to do anything to earn the unconditional love and acceptance that holds us all. *You'll need space for a soothing neck stretch and room to lie down and care for your body with rest.

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4.8 (123)

Recent Reviews

Lizzie

December 22, 2025

I loved this course, the variety, the atmosphere, the music, the learning. I recommend it. ☺️🥰

Karen

June 10, 2025

Kindness towards myself is not selfish but essential! Thank you 💙🙏🌈

Amy

May 15, 2025

This course has been such a nurturing resource for me at a time when I needed to reconnect with myself and remember the value of slowing down and resting. I find Carolyn's voice very soothing - there is a wisdom and authenticity to her words and I can feel that she has truly done this work herself. There's a feeling of doing it together, not of being told what to do, and I really appreciate that. The music in the background adds a beautiful energy to the experience and the supplementary journalling prompts were a valuable resource. These practices helped me release a lot, often moving me to tears when I didn't know I needed to cry. It felt deeply healing. Definitely a course I will be returning to. Thank you so much Carolyn 🙏

Olivia

May 14, 2025

Beautiful course with unique, creative ways to restore body and mind from life. Thank you

Christan

November 10, 2024

Dear Carolyn, I can’t thank you enough for this course. You offer so much practical and loving guidance for dealing with stress. You have a lovely, warm, and caring voice, and there were times when it seemed you were speaking directly to me, saying exactly what I needed in that moment. Day six, on forgiveness, was especially powerful, but the entire experience was very rich and meaningful. I will come back to this course again and again. Thank you again, and I wish you well❤️

LilD

September 24, 2024

This is a course/practice that I will bookmark and return to as needed. The last session was especially uplifting and reassuring.

Rachel

July 26, 2024

Thank you Carolyn! You have the most soothing voice and beautiful insights. I will take this course over and over again when I need a reminder of balance and breathe. 💖

Jenna

July 16, 2024

Loved this course! Really soothing and helpful.

Erika

June 3, 2024

I really enjoyed this course. I learned some very valuable tools to help myself find the focus that I need. How to stay centered and how to re center. I also wrote in my journal and went for a color walk.💖

Alexina

November 21, 2023

Very useful & simple techniques for regulating what can sometimes feel like the chaos inside. Focusing on the body, breath & heart. Reassuring & soothing lessons thank you.

Sittal

November 19, 2023

Will be a constant companion through ups and downs of life

amal

September 4, 2023

This course helped me to find the trails back home to myself in the midst of the noise. Very grateful to have cultivated this understanding of balance, and very grateful to be walking away with a new relationship and reverence for my breath. Thank you for guiding this journey

Susan

August 10, 2023

Thank you so much for organizing and sharing these 7 days. I will brgin again at the begining. So so helpful.

Mercy

August 10, 2023

Truly a soo thing practice that has already borne results during an extraordinarily challenging time for me. Deep gratitude to Ms. Budwell.

Sean

August 10, 2023

Awesome.

Donna

August 9, 2023

Wonderful course!

Maureen

August 6, 2023

Great for regulating my unregulated nervous system and improving my relationship with myself. The journal prompts were a really effective complement to the meditations and would recommend this course to anyone.

Tiffany

August 5, 2023

Fabulous!!!

Suzanne

July 14, 2023

This is so good I am a repeat listener

Don

July 11, 2023

Thank you

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