Lesson 1
Welcome | Course Overview
In this opening session, Mike shares what you can expect from the course. You will be introduced to simple mindfulness practices that help manage daily stress and support more restful sleep. This lesson also explains how the course is structured and how to make the most of your journey toward calm, balance, and better rest.
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Lesson 2
Stress, The Paper Tiger
Stress often feels larger and more powerful than it is. Like a paper tiger, it can appear threatening but loses its hold once we see it more clearly. This session explores how mindfulness helps shift perspective so stress becomes less overwhelming and easier to manage.
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Lesson 3
Evening Ritual For Restful Sleep
A gentle evening routine can prepare both body and mind for deeper rest. This session guides you through a simple mindfulness-based ritual that helps release the day’s tension and create a smoother transition into sleep. By practicing consistently, you set the stage for more easeful nights and calmer mornings.
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Lesson 4
Mindful Morning Routine
The way you begin your morning sets the tone for the rest of the day. This session shares a simple sequence of mindful practices that help you wake up with more clarity, presence, and energy. By creating a steady routine, you can carry calm focus into the challenges and stresses that follow.
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Lesson 5
3 Step Ocean Breath
This practice introduces a calming three-part breathing technique inspired by the gentle rhythm of the ocean. The breath is slowed and smoothed in a way that naturally quiets the mind, releases tension, and prepares the body for deeper rest. Practicing this regularly can support both stress relief and better sleep.
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Lesson 6
Counting Breath 3-6-9
This practice uses gentle counting to guide the breath into a slower, more balanced rhythm. Breathing with a count of 3, 6, and 9 helps calm the nervous system, quiet the mind, and create a sense of steadiness. With regular practice, this simple method can reduce stress and support more restful sleep.
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Lesson 7
Bee Breath
This practice uses a gentle humming sound on the exhale, often called Bee Breath. The vibration created by the sound helps release tension in the head, quiet busy thoughts, and brings a sense of deep calm. It is especially useful when stress feels overwhelming or when the mind is restless before sleep.
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Lesson 8
Yoga Nidra
Yoga Nidra is a guided practice of deep relaxation that helps the body rest while keeping the mind gently aware. By moving through stages of breath, body awareness, and visualization it creates a state between waking and sleeping where the nervous system can fully unwind. This practice can be especially powerful for releasing stress and supporting restful sleep.
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Lesson 9
Pause Meditation
This meditation introduces the PAUSE method, a simple way to bring mindfulness into moments of stress. Each step of the acronym offers gentle guidance to pause, notice what is happening, and create space before reacting. Practicing this regularly helps build resilience, reduce tension, and bring more calm into daily life.
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Lesson 10
Dealing With Sleep Issues
Many people struggle with falling asleep, staying asleep, or waking up feeling unrested. This session looks at common sleep challenges and how mindfulness can help shift the way we approach them. By learning to work with the mind and body more gently, we create conditions that support healthier sleep patterns and a more balanced life.
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