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Mindful Mastery
8 Weeks to Embracing Your New Zen

Research has shown that people who are more mindful are generally happier and report less anxiety, symptoms of depression, anger, and worries. A higher degree of mindfulness is also associated with reduced stress and increased gratitude, hope, and vitality.

So if practicing mindfulness holds such powerful potential for our wellbeing, why aren’t we all doing it every day?

The reason is, we often need more guidance and support than simply downloading an app. We need to better understand the underlying processes and research behind mindfulness.

 

My program, Mindful Mastery, is designed to walk you through

everything you need to fully understand mindfulness and experience

the profound effects it can have on your life.

In this program, you will receive:

  • One deep-dive into a specific element of mindfulness per session dripped to you weekly

  • Information and practice integrated with research and evidence

  • Small, informal practices that help weave mindfulness into your daily routine

  • An examination of mindfulness in the broader context of life and how we perceive things

  • Understanding the foundation of psychological processes that mindfulness rests upon 

  • Content in text or video form and checks on learning to keep you engaged and tracking with the content

  • Worksheets to help you log your homework and practice each week

  • Bonus video content each week

  • A community of fellow participants to share and learn from

  • Access to me for questions

  • A certificate of completion and Mindful Mastery badge

Who is this program for?

Individuals, partners, teams, and organizations that want to educate themselves on the science, psychology, and practice of mindfulness to build a mindfulness habit that will shift how you experience life individually and together.

Specifically, it will be great for you if....

  • You're curious about mindfulness and want to commit to developing a practice

  • You want to know the nuts and bolts behind the practice and approach it in a practical, science-based way

  • You’ve tried meditation or mindfulness before, and you felt you failed at it  

  • You want to lower stress, anxiety, and depression symptoms naturally

  • You want to improve your memory, cognitive skills, and sleep

  • You want to reduce impulsivity, reactions to triggers, and outbursts that impact relationships

  • You want to live with more peace and ease regardless of life's curveballs and challenges

  • You want to feel more alive, present and enjoy the journey of your life instead of living in anxiety about the future

You get lifetime access to this course and can come back to revisit the program or any parts at any time. Because it is self-paced you can work it into your schedule every week when you can make the time. Listen to the video portions as you take a walk, and download the tools to use again and again. Practice = Progress. There's no time like today to  start and improve your overall well-being!

Watch this short video to get an overview of the 8-week program

Course Outline

Week 1: Attention & The Now

Welcome Video and Program Layout

Introduction Overview

Attention & The Now Reading 

3 Videos (23 min, 8 min, 12 min)​

3 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus videos

Week 2: Automaticity

Automaticity Reading​

3 Videos (6 min, 6 min, 5 min)

3 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus videos

Week 3: Judgment

Judgment Reading

5 Videos (2 min, 6 min, 5 min, 4 min, 3 min)​

5 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus videos

Week 4: Acceptance

Acceptance Reading​

3 Videos (4 min, 7 min, 3 min)

3 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus Videos

Week 5: Goals

Goals Reading

3 Videos (2 min, 11 min, 5 min)

3 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus videos

Week 6: Compassion

Compassion Reading

3 Videos (6 min, 10 min, 5 min)

3 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus videos

Week 7: Ego

Ego Reading

4 Videos (8 min, 11 min,  9 min, 4 min)

4 Checks on Learning

3 Practice Items

Homework

Reflect & Share

Bonus videos

Week 8: Integration

Integration Reading

2 Videos (18 min, 2 min)

What's Next

Reflect & Share

Course References

Congratulations

Course feedback

Pricing

For Mental Health Awareness Month (May) and Alzheimer's & Brain Awareness Month (June), the course is being offered through June 30, 2024, for 25% off the regular $297 for ONLY $222 with coupon code: 25ZENHEALTH

Experience the journey together:

Ask a family member or friend to join you!

This program makes a great addition to your organization's wellness program.
Group discounts available!! 
Contact me for details.

What is MY mindfulness practice as a result of this work and what has the impact been? 

  • I do a 20-minute gratitude meditation each morning when I wake up

  • I set an alarm at 9AM to journal about how I feel that day as a way to drop into my body

  • I practice EFT tapping techniques in a pinch when I'm experiencing stress or anxiety

  • I take at least 2 intentional breaks in my work day to look outside my window or go outside for a break in my day to notice what is happening around me

  • I practice mindfulness in my coaching conversations with intentional listening 

  • I pick one activity each day to be mindful about - showering, toothbrushing, eating, reading, etc

Though I have practiced meditation for many years, the added mindfulness elements after just three months have further helped to improve:

  • Better sleep (longer and better quality)

  • Less reactivity to situations that used to trigger me into a reaction

  • Feeling more at peace with 'what is' rather than wanting things to be different

  • Ability to sit with and experience emotions, even ones that I don't like or want 

  • Greater feelings of overall happiness and gratitude for where I am and what I have in life

  • Improved quality of my personal and professional relationships

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