COURSE

Resilience & Resourcefulness

Take just 10 days to remember how resilient you are, how struggles have shaped and taught you, and that opportunities for more empowerment never stop. Together, we will remember: that inner storms and uncertainties are callings for us to grow, that boundaries are essential when considering our relationships and support networks, that the mind, the body, rest, and love are all part of the process of resilience. Together, we explore ways to move forward - not in perfection, not in comparison, not in a linear measured pace, but simply forward with more understanding and with a deeper tether to our own center and strength. Each day includes a blend of insight into psychological and physiological patterns, poignant inquiry, and meditative quiet. Inwards and onwards the journey continues.

Stress Stress & Anxiety Anxiety Health & Happiness Mindfulness Secular Resilience Mindfulness Meditation Secular Mindfulness

Meet your Teacher

Carolyn Anne Budgell

Vancouver, BC, Canada

Carolyn Anne Budgell stumbled upon a silent retreat in 2009 and hasn't looked back since, aside from the frequent moments she looks back to resolve the judgement, the shame, and the anxiety within. She is an ERYT, BA and mama residing in Vancouver, British Columbia, whilst teaching yoga and mindfulness classes, workshops, and trainings locally and around the world. Carolyn has been leading meditation since 2011 in all types of settings: one-on-one, intimate groups, and corporate settings. She has studied with teachers from the Buddhist Vipassana Movement and Zen, notably Tara Brach, Adyashanti and Reggie Ray. You can find her audio meditations here on Insight Timer. Carolyn guides her workshops and retreats in a simple and accessible language. She firmly believes that meditation is not just about being still and silent, but also requires a willingness to: look within honestly, connect to self and others, and transform the patterns that prevent us from growing. In this way, every aspect of life becomes a meditation. "Your life is the practice." Start within and everything will shift... life is the practice.

10 Days

4.9k students

4.8 stars

13 min / day

Stress

English

Lesson 1

Remember To Celebrate Your Resilience

We begin by remembering what is possible, what we have learned: from life, from unknowns, from our own capabilities, from the skills that keep us growing. Becoming more aware and proud about all the ways in which we have grown resilient helps to cultivate an even stronger outlook moving forward. We look back in celebration, to gently start embedding new patterns into the mind (of honouring our own strength) so that we are no longer a slave to the mind’s tendency to obsess and worry.

Lesson 2

Remember To Choose Awareness Of All The Waves

The road to resilience and mindfulness is paved with practicing curious observation of the waves we experience, without drowning in them. Regardless of life’s inevitable ups and downs, might we become the ocean? Might we remember that our thoughts and emotions do not define us? Might we remember that non-judgment and equanimity are accessible tools that guide us towards a more resilient outlook?

Lesson 3

Remember To Live In Your Body

Today, we attend to possibly the most important relationship throughout our life – the relationship we have with our body. It’s time to reconnect. We will move, release and listen to the body’s wisdom for how we might better notice and process any lessons left undone within. With curiosity, we remember again that all things ebb and flow, that nothing is ever static and that uncovering more resilience is possible through this vital and vibrant body we have before us.

Lesson 4

Remember Positive Emotions: Planting Better Seeds In The Mind

Watching how the overactive mind operates and runs wild has set the stage for today’s practice of reprogramming with new language. We review the basics of the Autonomic Nervous System and the mind’s involvement in remembering triggers and contributions to imbalance long after the threat has passed. Let’s remember new and better thoughts in meditation and trust that our system will gradually unlearn the negativity bias of the mind. Just one word can make anything possible.

Lesson 5

Remember To Give Yourself Love

Love is here now and it is always about you first. Resilience can be built in the quiet moments, where we remember that there is unconditional support and care available in the depths of our own being, here and now. It is a radical act to feel the waves of shame, heartache or self-loathing while re-training our hearts with a flow of nurturing self-talk. Today, we dive into the nature of realistic optimism and to the empowering sensations of feeding our own hearts with appreciation and kindness.

Lesson 6

Remember To Ask For Support

We are not meant to walk this path completely alone and our resilience relies upon the support of others. All beings have something to teach us, even when it comes to our own limits and the boundaries we must set. Society values self-reliance and individuality, but when we look back, we see that some of our greatest learnings come from time spent with others. Today, we practice gratitude for our teachers who have supported us in the past and then mindfulness of how to seek out support moving forward.

Lesson 7

Remember The Quiet Anchor Within

In today’s lesson, we get quiet. Today, less talk and a quieter processing period, for it all to sink in. We invite quiet for healing and greater empowerment. An anchor is a place that tethers us to presence, so as to not get carried away with the waves of pain, separation and suffering. In our practice, we sense our inner anchor so that we may access it out in the world whenever life challenges our resilience.

Lesson 8

Remember To Reclaim Rest

It is productive when you focus on you, your health, your heart - you and you alone. It’s important to let all the work you do in the world daily to also take a backseat daily. In other words, rest is key for integration, healing and for resilience. Today, we briefly review how conscious rest repairs and recalibrates the nervous system and we invite the body to let go deeply, again and again.

Lesson 9

Remember Empathy – Seeing Ourselves In Others

Today, we remember empathy as a force that increases resilience as well as awareness on this journey. With the lens turned towards ourselves first (our emotions, reactions and capacity for change), we can more readily imagine a flow of empathy towards others. Empathy frees us from the game of control. Empathy reminds us that we all suffer. Sometimes empathy looks like a strong boundary. Empathy connects us to the meaning that we all seek.

Lesson 10

Remember To Show Up – Trust Your Truth

The course ends with remembering the most important thing – to keep showing up. No matter how tired, or strong or disillusioned, may we continue to show up for ourselves and for our true resiliency that resides within. May we trust this is the best choice to make. May we trust all that we are capable of becoming. On this final day, we create a vision and set intentions to trust the process, the flows, the teachers and each lesson along the way.

4.8 (242)

Recent Reviews

Olivia

May 6, 2025

Beautiful, thoughtful course! I'm a new follower!

Susan

March 3, 2025

This guiding was as thoughtful for a longtime practitioner as it may be for a newcomer…thank you for your groundedness.

Liz

January 19, 2025

What a lovely course. It has really helped just when I needed to find some more resilience. Thank you!

Bonne

December 3, 2024

Excellent course. Needs repeating to catch everything.

Sonya

October 12, 2024

Important work! This was one of the most helpful and transformative courses so far! Thank you♥️

Diana

October 3, 2024

Very nice voice, pacing and supportive content.

Lori

July 26, 2024

It is good to remember what we are capable of when we feel fear and become stagnant.

Robyn

December 12, 2023

I entered this not knowing what to expect, and hoping to connect more deeply with myself. Thank you for holding the space, it helps to have a guide when facing the unknown.

Marijo

October 27, 2023

Infinite thanks 🙏 for teaching us how to deeply and simply reconnect with the essence of ourselves and how to embrace, embody it to its fullest - which is the light and the darkness of our humanness. Your just and targeted choices of concepts and words are incredibly powerful in their unlimited applications of unlearning - a long life path that is now giving me hope and trust because you showed me how to do it without the rational thinking mind but rather to let the unconscious self be the one that translates these practices into sensations, images. I am so very grateful for all your teachings that are a complex web of notions, which you teach with so much simplicity 🪷💚

Caroline

October 12, 2023

Lovely inspiring course from a beautiful teacher. Thank you Carolyn. 💗

Judith

September 26, 2023

Really resonated

Mike

September 11, 2023

A wonderful course. The content was amazing and the teacher’s delivery was skillful and kind. I learned a lot! 🙏

Tiffany

August 31, 2023

Carolyn’s courses and mediations are powerful and worth exploring!

Sue

August 9, 2023

Outstanding course!!! I will continue to practice.

Frieda

August 7, 2023

I had trouble at some points grasping what was meant and found myself wanting to pause after each sentence to contemplate. I might have to repeat the course to fully comprehend. But I am finishing this one with a newfound hope and confidence.

Althea

August 2, 2023

Very meaningful and real!

Bob

July 25, 2023

Carolyn Anne is just the best.

Octavio

July 23, 2023

Nice course

Bill

July 22, 2023

Thanks for helping me find my process and trust that it is always there for my truth.

Sepehr

July 21, 2023

Touching, insightful and effective. Thank you.

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