Course curriculum

  • 1

    Week One

    • Welcome! How To Do Month 1 & Your Downloadable Tracker

    • Audio from 10/3 Check in- kick off

    • Downloadable Tracker For Month 1

    • Meeting 1 Wrap up

    • The Science Behind This Challenge

    • Assess Your Current Happiness Levels

    • TEST- How self compassionate are you (level 2)

    • Week 1- Be kind to yourself

    • Fight/Flight/Freeze- What if breath feels tough to focus on?

    • Reminder! - Tuesday 1:15pm-1:45- Group Meeting via Zoom

    • Sama Vritti Breathwork Meditation

    • Bodyscan Meditation

    • Stress Relief Meditation

    • Reminder!
  • 2

    Week Two!

    • Equa - What?!

    • Equanimity Meditation

    • Webinar on Science of Gratitude & Habits

    • Brene Brown Podcast on burnout and Week 1 wrap up email

    • Reminder!

    • Deliberate Practice Meditation

    • Observer Meditation

    • Reminder!

    • Retreat Practice

    • HOMEWORK - Week #2

    • Check In 10/10 (audio)
  • 3

    Week Three

    • New Tool! Savoring!

    • Reminder!

    • here are a couple of blog posts we like on SAVORING - Enjoy!

    • Find Your Happy Place

    • Cultivating Gratitude Meditation

    • Punctuated Meditation

    • Reminder

    • Sunday Check In - 10/17

    • A Quick Fix - Breath Work w/ Jillian
  • 4

    Week Four

    • Tips On Habit Forming

    • Post Traumatic Growth & The GI Joe Effect

    • Reminder!

    • An Anchor Meditation

    • Focused Attention Meditation

    • Post Traumatic GROWTH- Calm seas never produce skilled sailors...

    • Self Compassion Meditation

    • Reminder!

    • Meditation Presentation- How to Use Meditation Effectively
  • 5

    Week Five

    • New Month! Movement, Meditation - Your Body & Mind

    • Month 2 Tracker

    • Bucket's Meditation

    • To Help With Sleep - Meditation

    • Open Monitoring Meditation

    • A Quick Fix - Using Breath To Change Your Mood - December 4th 4:45p

    • Check in from 10/31
  • 6

    Week Six

    • Week 6! Using Your Sympathetic Nervous System!

    • Tips & Tricks On Being Productive & Goal Setting!

    • Finding Focus Meditation

    • Walking Meditation

    • Take A Minute Meditation

    • Breath & Flow w/ Linda Spolidoro - December 10th at 6:30pm

    • HIIT Class With Courtney
  • 7

    Week Seven

    • Using Your Parasympathetic Nervous System

    • Sleep Meditation #2

    • Found Moment Meditation

    • Live Ball Rolling Workshop w/ Alyssa Hale

    • Restorative Yoga w/ Jen M.

    • A New Equanimity Meditation

    • One Minute Counts Meditation

    • Check In 12/13

    • Check In 12/15
  • 8

    Week Eight

    • For Your Nervous System Meditation

  • 9

    Week Nine

    • Week 9! Flow & Creativity

    • Flow Explained & A Podcast, Article & Visual

    • 3 practices for calm

    • Loving Kindness Meditation

    • Connection & Creativity Meditation

    • VIA Strengths Assessment

  • 10

    Week Ten

    • Week 10! Self Compassion Explained

    • 21 Day Tracker - Connection

    • Relief Breath Practice

    • Ocean Breath Practice

    • Box Breath Practice
  • 11

    Week Eleven

    • Write/text/sent thank you

    • Journal assignment- Think of a time...
  • 12

    Week Twelve

    • walking through self compassion- meditation
  • 13

    Meditation Library

    • Ocean Breath Practice

    • Relief Breath Practice

    • Equanimity Meditation mp3

    • short self compassion

    • body scan copy mp3 file

    • 5-Minute Open Monitoring mp3

    • opening night-1-1-20 Connection & Creativity

    • Cultivating Gratitude

    • happy place mp3

    • 7 minutes of equanimity mp3

    • focused attention mp3

    • observer meditation mp3

    • one minute counts mp3

    • Stress Relief

    • for your nervous system mp3

    • an achored plact to start mp3

    • Buckets Meditation mp3

    • to help with sleep

    • Sama Vriti Breath mp3

    • punctuated meditation mp3

    • Deliberate Practice mp3

    • walking meditation mp3

    • Found moment

    • Take a minute

    • Sleep meditation #2

    • Walking Meditation - step

    • Focused Intention Creating Habits

    • Loving Kindness

    • 3 practices for calm

    • Habit:Savoring- Grab your tea