Meditation Basics & Breath Awareness – Building a Foundation for Mindfulness
The Art & Science of Meditation: A Foundational Series
Workshop 1 of 25
(2 Hours)

This essential first session introduces the foundations of meditation and breath awareness. Learn how the breath serves as an anchor, a guide, and a tool for calming the nervous system. Discover how simple presence with the breath can help you return to yourself in any moment.

✔ Learn the basics of posture, breath, and attention
✔ Understand the science behind breath and stress regulation
✔ Experience a foundational guided breath meditation

Mindfulness Essentials – Becoming Present with What Is
The Art & Science of Meditation: A Foundational Series
Workshop 3 of 25
(2 Hours)

Presence is the heart of mindfulness. This session explores how to recognize distraction, tune in to the moment, and meet your experience without judgment. Through simple yet profound practices, you’ll begin cultivating awareness of thoughts, emotions, and sensations.

✔ Recognize mental and emotional patterns with curiosity
✔ Cultivate mindful attention to your present experience
✔ Learn to gently return from distraction without judgment

Calm & Centered – Finding Your Anchor in Everyday Life
The Art & Science of Meditation: A Foundational Series
Workshop 5 of 25
(2 Hours)

When the world feels chaotic, your breath and body can become your refuge. This session focuses on anchoring into calm through mindful awareness. Learn how to center yourself during daily stress and create a grounded, inner home you can return to anytime.

✔ Identify your personal anchor (breath, body, mantra)
✔ Use centering practices to respond to stress in real-time
✔ Create a calming routine for daily emotional regulation

Creating Space – Using Stillness and Silence to Deepen Insight
The Art & Science of Meditation: A Foundational Series
Workshop 7 of 25
(2 Hours)

Stillness is not just the absence of movement—it’s a gateway to insight. Explore silence and space as active components of awareness and connection.

✔ Develop comfort in stillness without needing to fix or change anything
✔ Understand the nervous system’s role in presence
✔ Learn to access inner space as a reliable refuge

Awareness in Motion – Walking Meditation and Gentle Mindful Movement
The Art & Science of Meditation: A Foundational Series
Workshop 9 of 25
(2 Hours)

Bring meditation off the cushion and into your steps. Discover how gentle movement can help anchor attention and reduce internal agitation.

✔ Experience mindful walking and gentle motion exercises
✔ Increase body awareness through rhythm and breath
✔ Apply movement-based techniques for grounding and clarity

Deep Listening – Tuning Inward with Awareness & Compassion
The Art & Science of Meditation: A Foundational Series
Workshop 11 of 25
(2 Hours)

In this workshop, you’ll explore what it truly means to listen—beyond words, beyond noise, and especially within yourself. Deep listening is the practice of tuning into inner sensations, emotions, and insights with a spirit of gentle attention and compassion. When we listen deeply, we begin to hear the truth beneath our stories and habitual thinking. This session introduces techniques that support embodied listening, emotional regulation, and cultivating presence in relationship—with self and others. It's a powerful tool for clarity, healing, and trust.

✔ Practice inner listening to identify needs, emotions, and patterns
✔ Use breath and mindfulness to hold space for internal experience
✔ Cultivate deeper presence and empathy in communication with others

Letting Go – Releasing Control Through Awareness
The Art & Science of Meditation: A Foundational Series
Workshop 13 of 25
(2 Hours)

Control often masquerades as safety, but true peace comes from release. This workshop invites you to explore what it means to let go—of tension, resistance, expectations, or overthinking. Through guided practices and reflection, you’ll begin to cultivate trust in the moment and open to the wisdom of surrender.

✔ Explore where you’re holding on and what it’s costing you
✔ Practice release through breath, awareness, and trust
✔ Discover the peace that follows surrender

Self-Compassion – Meeting Yourself with Kindness
The Art & Science of Meditation: A Foundational Series
Workshop 15 of 25
(2 Hours)

Many of us are harder on ourselves than anyone else ever could be. This session introduces the essential practice of self-compassion—learning to greet your imperfections, emotions, and inner struggles with warmth rather than criticism. Through meditation and gentle inquiry, you’ll develop a new way to relate to yourself, rooted in kindness.

✔ Shift from self-criticism to inner kindness
✔ Practice compassion meditations that rewire your mindset
✔ Learn to meet yourself with gentleness in difficult moments

Working with Resistance – Meeting Inner Blocks with Curiosity
The Art & Science of Meditation: A Foundational Series
Workshop 17 of 25
(2 Hours)

Resistance often arises just before growth. This workshop helps you understand the subtle ways resistance shows up—through avoidance, doubt, or restlessness—and offers strategies to meet it with curiosity instead of criticism. When resistance is welcomed, it becomes a powerful doorway to insight.

✔ Recognize the subtle forms of internal resistance
✔ Explore mindful strategies to stay with discomfort
✔ Transform inner blocks into insight and self-trust

Gratitude & Grace – Cultivating Appreciation as a Daily Practice
The Art & Science of Meditation: A Foundational Series
Workshop 19 of 25
(2 Hours)

Gratitude has the power to shift our entire experience of life. In this workshop, you’ll explore appreciation as an embodied practice, not just a mindset. Learn how gratitude softens judgment, rewires the nervous system, and opens you to grace, even in difficult moments.

✔ Build a gratitude practice rooted in presence, not perfection
✔ Understand how appreciation shifts perception and mood
✔ Learn meditations that foster joy and open-heartedness

Mindful Relationships – Bringing Presence to Connection
The Art & Science of Meditation: A Foundational Series
Workshop 20 of 25
(2 Hours)

Our relationships can be our greatest teachers—if we approach them with awareness. This workshop explores mindful presence in communication, listening, and emotional exchange. Learn how to stay grounded while connected, and how to bring authenticity and compassion into your connections.
✔ Bring awareness into how you relate and communicate

✔ Practice listening, speaking, and connecting mindfully
✔ Cultivate compassion and boundaries in relationship

Compassion in Action – Extending Kindness Beyond the Self
The Art & Science of Meditation: A Foundational Series
Workshop 22
(2 Hours)

Compassion isn’t just a feeling—it’s a practice. In this workshop, you’ll explore how to extend the kindness cultivated in meditation into the world around you. Learn how empathy, boundaries, and mindful presence can create authentic, supportive relationships and compassionate engagement.

✔ Cultivate compassion through breath and reflection practices
✔ Explore how to balance empathy with healthy boundaries
✔ Discover ways to extend mindful kindness into daily interactions

The Inner Sanctuary – Creating a Personal Meditation Ritual
The Art & Science of Meditation: A Foundational Series
Workshop 24 of 25
(2 Hours)

Your meditation space can become a refuge. In this workshop, we’ll help you design a personal ritual or practice that feels sacred, nourishing, and consistent. Whether you meditate daily or sporadically, you’ll learn how to anchor your practice in meaningful rhythm and create an environment that supports it.

✔ Design a meaningful personal meditation space or ritual
✔ Explore elements like scent, sound, posture, and sacred time
✔ Develop consistency with grace instead of rigidity

Seeing Clearly – Identifying & Releasing Hidden Mental Roadblocks
Unlocking the Pause Series
Workshop 2 of 4
(2 Hours)

Uncover the unconscious beliefs that shape your stress and decision-making. This workshop helps you recognize hidden mental roadblocks, cognitive biases, and self-sabotaging thought patterns that keep you stuck. Through meditation, self-inquiry, and guided reflection, you’ll learn how to shift your perspective and create new, empowering ways of thinking.

✔ Identify limiting beliefs and automatic thought patterns.
✔ Use meditation to gain mental clarity and detachment.
✔ Learn practical tools to reframe negative thoughts into new possibilities.

Observer Mind – Transforming Emotional Reactions into Inner Freedom
Unlocking the Pause Series
Workshop 4 of 4
(2 Hours)

Not everything needs a reaction. This workshop teaches you how to step back from emotional triggers, see situations with clarity, and respond with intention instead of impulse. Through guided meditation, breathwork, and self-inquiry, you’ll develop the ability to observe without attachment, reducing stress and creating more inner freedom in daily life.

✔ Learn how to pause before reacting and stay grounded in stressful situations.
✔ Use meditation to detach from emotional overwhelm and gain clarity.
✔ Develop tools to replace impulsive reactions with intentional responses.

Establishing a Daily Practice – Creating Consistency & Sustainable Habits
The Art & Science of Meditation: A Foundational Series
Workshop 2 of 25
(2 Hours)

Consistency doesn’t require perfection—it needs rhythm. In this workshop, you’ll build a practical, personalized approach to meditation. Learn tools to help you establish a routine that works for your lifestyle and understand how to overcome common blocks to consistency.

✔ Develop tools for sustaining a personal meditation rhythm
✔ Identify habits that support or block your consistency
✔ Create a plan for integrating practice into your daily life

Body Awareness & Relaxation – Cultivating Presence Through the Senses
The Art & Science of Meditation: A Foundational Series
Workshop 4 of 25
(2 Hours)

Your body is your most immediate guide to presence. This workshop introduces the practice of sensing into the body with curiosity and care. Explore progressive relaxation, body scanning, and grounding to strengthen your connection with the present moment through your physical self.

✔ Use your body as a resource for grounding and awareness
✔ Explore body scan and progressive relaxation techniques
✔ Strengthen somatic awareness and reduce physical tension

Mind-Body Connection – Bringing Physical Awareness into Practice
The Art & Science of Meditation: A Foundational Series
Workshop 6 of 25
(2 Hours)

This workshop explores how physical sensations inform our inner awareness. Learn to tune into the body to ground attention and deepen your meditation practice.

✔ Cultivate deeper connection to body signals during meditation
✔ Use sensation as an anchor for presence and calm
✔ Recognize physical signs of stress, tension, or clarity

Meditation & Emotions – Navigating Emotional Waves with Presence
The Art & Science of Meditation: A Foundational Series
Workshop 8 of 25
(2 Hours)

Learn to recognize and sit with emotional experience without resistance. Gain insight into emotional processing through mindfulness-based meditation.

✔ Identify emotional patterns that arise in practice
✔ Learn mindfulness tools to sit with and release emotion
✔ Shift from emotional reactivity to calm observation

Resilience & Recovery – Using Meditation to Reset After Setbacks
The Art & Science of Meditation: A Foundational Series
Workshop 10 of 25
(2 Hours)

This session provides tools for re-centering after stress or disruption. Learn how to use meditation to reset and recover from difficult moments.

✔ Explore how to reset the nervous system through breath and presence
✔ Practice techniques for returning to your center after stress
✔ Build emotional resilience through a meditation recovery model

Working with Thoughts – Observing Without Attachment
The Art & Science of Meditation: A Foundational Series
Workshop 12 of 25
(2 Hours)

Thoughts are not the enemy of meditation—they’re part of the landscape. In this session, you’ll explore how to observe your thoughts with curiosity rather than judgment. Learn to recognize repetitive patterns, loosen identification with mental chatter, and experience the spaciousness that comes from watching thoughts instead of following them.

✔ Learn to witness thoughts without identifying with them
✔ Recognize recurring thought loops and inner narratives
✔ Cultivate nonjudgmental awareness and mental spaciousness

Mindfulness in Daily Life – From Practice to Integration
The Art & Science of Meditation: A Foundational Series
Workshop 14 of 25
(2 Hours)

Meditation is just the beginning—how we show up outside of formal practice is where transformation happens. In this workshop, you’ll discover how to carry mindfulness into everyday moments: eating, driving, working, or connecting with others. Learn small shifts that make a big difference, so your practice supports your life, not just your cushion.

✔ Bring mindfulness into ordinary, everyday activities
✔ Apply awareness to relationships, tasks, and transitions
✔ Build practical bridges between your practice and your life

The Wise Witness – Strengthening the Observer Within
The Art & Science of Meditation: A Foundational Series
Workshop 16 of 25
(2 Hours)

Deep within each of us is a quiet observer—the part that watches without judgment. This workshop strengthens that inner witness, helping you become less reactive and more anchored. You’ll practice stepping back from emotions and thoughts to see them clearly, and from that clarity, respond with choice instead of reflex.

✔ Develop the capacity to observe without judgment
✔ Increase emotional regulation through mindful witnessing
✔ Learn to respond from clarity, not conditioning

Energy & Awareness – Exploring Subtle Sensations Within
The Art & Science of Meditation: A Foundational Series
Workshop 18 of 25
(2 Hours)

We are made of energy—and tuning into that energy brings deeper presence. This session invites you to explore body-based practices for feeling and working with subtle sensation, including breath, vibration, and energetic boundaries. A calm inner awareness becomes your home base.

✔ Learn practices for sensing subtle energy within the body
✔ Use breath and attention to regulate internal states
✔ Develop energetic boundaries and a felt sense of vitality

The Power of Pause – Breaking Stress Cycles Through Awareness (2 Hours)
Unlocking the Pause Series
Workshop 1

Learn how to break free from automatic stress responses and regain control over your reactions. This workshop explores the power of mindful pausing—a simple yet transformative technique to create space between trigger and response. Through guided meditation, breathwork, and self-inquiry, you’ll uncover your personal stress patterns and develop practical tools to shift from reactivity to clarity.

✔ Identify your stress triggers & habitual reactions
✔ Learn breathwork & mindfulness techniques to reset in the moment
✔ Develop a go-to pause practice for real-life situations

Sacred Stillness – Deep Rest and Restorative Awareness
The Art & Science of Meditation: A Foundational Series
Workshop 21
(2 Hours)

Stillness is sacred. In this closing session, we explore restorative meditation as a return to self. This is where the layers fall away and presence deepens into peace. Whether lying down, seated, or in supported poses, this workshop invites you to experience meditation as deep rest and sacred reconnection.

✔ Access deep rest through restorative guided meditation
✔ Release layers of tension through supported stillness
✔ Reconnect with your inner calm and sense of wholeness

Living With Intention – Aligning Values, Choices & Actions
The Art & Science of Meditation: A Foundational Series
Workshop 23 of 25
(2 Hours)

Intentional living begins with self-awareness. This workshop guides you in clarifying your core values and translating them into aligned choices. Through reflection, planning, and meditative inquiry, you'll explore how to bring your daily life into integrity with your deeper purpose.

✔ Clarify your core values through guided inquiry
✔ Align your decisions and habits with your purpose
✔ Create a life rooted in conscious intention

Integration & Embodiment – Living Your Practice Every Day
The Art & Science of Meditation: A Foundational Series
Workshop 25 of 25
(2 Hours)

The final session of this series invites you to bring everything together. We’ll reflect on your journey, celebrate growth, and explore how to embody your practice in daily life. Integration is not about doing more—it’s about being fully present in the life you’ve been creating, one breath at a time.

✔ Reflect on your growth and transformation
✔ Identify core tools and practices that support you
✔ Explore how to carry your meditation into every area of life

Unraveling the Story – How Meditation Helps You Rewrite Stressful Patterns
Unlocking the Pause Series
Workshop 3 of 4
(2 Hours)

The way you see yourself and the world is shaped by the stories you tell yourself—are they helping or holding you back? This workshop explores how deep-seated personal narratives influence stress, self-perception, and emotional reactions. Through guided meditation, self-inquiry, and practical reframing techniques, you’ll learn how to recognize outdated mental patterns and rewrite them with awareness.

✔ Identify hidden beliefs that reinforce stress and self-doubt.
✔ Use meditation to detach from limiting personal narratives.
✔ Learn practical tools to reshape thought patterns and create empowering perspectives.