Reduce Stress with Body and Breath

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Let me guess…

* you’re feeling pretty overwhelmed,

* you rush from task to task, with little time to stop and rest,

* your days seem stressful, instead of EASE-full,

* and you wish there was A BETTER WAY!!

When you first wake up in the morning, before reality rushes in, you probably experience a moment of pure awareness — a gentle stretch, a deep breath, a brief taste of stillness and silence.

You’d love the whole day to feel like that, but pretty soon…

… you’re feeling stressed out and overwhelmed.

Rushing about…. heart racing… muscles tensing…

What if you could access your body’s deep inner calm and stability any time you needed it?

Well, guess what? Over 30 years of research tells us that

MINDFULNESS

can lower stress and anxiety and increase happiness and well-being. It can help us calm down during stressful moments, and it teaches us how to be present for our own lives.

It is a SKILL that we can cultivate through TRAINING and PRACTICE.

So if you are ready to be done practicing STRESS and ANXIETY all day, and you are ready to practice PRESENCE, AWARENESS, and EASE, then you need to …

Reduce Your Stress with Body and Breath!

What the research tells us about stress…

✔︎ We’re not alone

75% of Americans reported feeling stressed in the last month. Nearly half have felt depressed because of stress.

✔︎ We don’t cope well

Most of us turn to unhealthy, sedentary activities to manage stress: TV, surfing the Internet, eating, or drinking.

✔︎ Our bodies pay the price

Chronic stress impairs our immunity, interferes with digestive and reproductive function, and contributes to additional health problems including depression, anxiety, high blood pressure, and chronic pain.

Source: American Psychological Association, Stress in America, 2015

But here’s the good news:

When we cultivate mindfulness ~ when we connect to our body and our breath ~ we tap into the body’s innate resources for managing stress, and for calming and healing itself.

****** Week 1: BREATHE ******

✻ Begin ~ or deepen ~ your meditation practice with detailed lessons on mindfulness and the breath (no-nonsense instruction so there’s no confusion!)

✻ Explore just what stress is and what causes it … because it may not be what you think!

✻ Learn different ways to use your breath to reduce your stress and cultivate ease — no matter what is going on around you!

****** Week 2: EMBODY ******

✻ Discover mindfulness practices for bodily awareness, and nature-based practices to work with your body’s natural rhythms.

✻ Explore how to decipher the signals from your body, listen to its unspoken advice, and truly tap into your “gut instincts.”

✻ Learn how your posture and body position directly inform the brain about how you feel, and experiment with how your body influences the state of your mind.

(the science behind this stuff is FASCINATING!)

****** Week 3: MOVE ******

✻ Explore how movement can alleviate your stress,cultivate a sense of aliveness, and support emotional resilience.

✻ Learn gentle yoga, dance, and music-based exercises that promote health and vitality and help you cultivate a caring relationship with your body.

✻ Discover the power of moving meditation and other options for “off-the-cushion” practice so you can bring embodied awareness to the flow of your entire day.

****** Week 4: FEEL ******

✻ Use the body awareness you’ve cultivated to “feel into” your emotions — because the only way out of difficulty is usually to go through it.

✻ Discover skillful ways to respond to powerful emotions with mental and physical presence.

✻ Learn additional practices for awareness, inquiry, and direct experiencing of the present moment so you can be fully present and engaged in your own life!

Course Curriculum

Welcome to Reduce Stress with Body and Breath!

 StartBonus #1: The Attitudinal Foundations of Mindfulness Practice

 StartBonus #2: Setting Your Intentions and Assessing Your Stress

 StartBonus #3: Reduce Stress, Find Balance, and Cultivate Well-Being (e-book)

 StartGetting Started

 PreviewWelcome Video (3:42)

 StartIntroductions

Week One: BREATHE

 PreviewIntroduction to Mindfulness

 StartVideo: The Brain, the Nervous System, and the Stress Response (25:20)

 PreviewReducing Stress with the Breath

 StartVideo: Coherent Breathing (9:52)

 StartDiaphragmatic Breathing (“Belly Breathing”)

 StartMusic and the Breath with Stephanie Sprenger, Music Therapist

 StartGuided Meditation: Mindfulness of the Breath (7:59)

 StartGuided Meditation: Introduction to Meditation (8:24)

 StartWeek One: Reflection

Week Two: EMBODY

 StartIntroduction to Week Two

 StartVideo: Embodiment and Aliveness (30:28)

 StartStress and the Body

 StartVideo: Posture and Power (14:52)

 StartVideo: Body Awareness Practices (6:42)

 StartGuided Meditation: Body Awareness (11:36)

 StartGuided Meditation: Working with Pain (8:33)

 StartConnect to Your Nature with NATURE with Christy Moe Marek

 StartWeek Two: Reflection

Week Three: MOVE

 StartVideo: Introduction to Week Three (9:39)

 StartDownload: Menu of Mindfulness Practices

 StartVideo: What is Movement? (8:22)

 StartMovement and Stress… and DANCE!

 StartMoving Without Arriving

 StartVideo: Mindful Walking (17:45)

 StartMoving and Changing

 StartYoga and Stress Reduction with Jenni Derryberry Mann, RYT

 StartMoving and Drumming with Marc Anderson, Zen Priest

 StartWeek Three: Reflection

Week Four: FEEL

 StartIntroduction to Week Four

 StartUnderstanding Emotions

 StartVideo: Mindfulness Practices for Working with Emotions (9:26)

 StartGuided Meditation: Working with Emotions (13:32)

 StartMindfulness and Self-Compassion with Lisa McCrohan, Psychologist and Therapist

 StartVideo: Emotions and Containment (14:07)

 StartGuided Meditation: Emotions and Containment (7:03)

 StartCultivating Stress Resilience

 StartEssential Questions for Managing Your Stress

 StartWeek Four: Reflection

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