The Course
When I created this program, I set out to design a clear, science-backed roadmap that’s practical, engaging, and easy to integrate into real life. Each module builds on the last, guiding you step by step to regulate your nervous system, restore your energy, and move through your day with more calm, clarity, and vitality—without adding more to your to‑do list.
What you will learn
Dive into the rejuvenating waters of self-care and emerge with a renewed zest for life! In this enlightening journey, we'll unpack the true essence of self-care beyond the trendy spa days and green smoothies. Explore the pivotal role self-care plays in your physical health, mental clarity, and emotional resilience. Each session is jam-packed with actionable strategies and self-care rituals that are both science-backed and soul-enriching. From mastering the art of mindfulness to establishing a nourishing breathwork routine, you'll learn how to craft a bespoke self-care regimen that fits snugly into your bustling life.
But it's not just about what you do; it's about how you think. Peel back the layers of your daily grind and discover the profound impact of a growth mindset and self-compassion on your overall wellbeing. You'll get hands-on with real-world scenarios, applying your newfound skills to navigate life's ups and downs with grace. By the end of our time together, you'll have a toolkit brimming with practical tips that will empower you to maintain your glow and vitality, rain or shine. Get ready to transform run-of-the-mill days into a vibrant, flourishing existence that radiates from the inside out!
Curriculum
- Mindfulness/Meditation - R.A.I.N. technique (11:03)
- Body awareness meditation (8:57)
- Breathwork: Samavritti - box breathing - contraindications (0:46)
- Box breathing - practice (6:32)
- Ujjayi breath - ocean breath (5:37)
- Viloma breath (5:19)
- Self-mastery: Living with vitality (4:23)
- Self-mastery: Make a plan (1:17)
- Self-mastery: the choicepoint (6:03)
- Meditation: Loving-kindness, theory (12:46)
- Meditation: Loving-kindness practice (5:49)
- Breathwork: Kapalbhati - skull shining (5:25)
- Breathwork: Bhastrika - breath of fire - theory (4:55)
- Breathwork: Bhastrika - practice (1:52)
- Self-mastery: Working with thoughts (3:42)
- Self-mastery: Cognitive diffusion (4:26)
- Mindfulness: Gratitude and managing stress (5:13)
- Mindfulness: Gratitude protocol & practice (17:10)
- Breathwork: Bhramari - bumble bee breath (2:40)
- Breathwork: Bhramari - practice (1:43)
- Breathwork: Anuloma - alternate nostril breathing (4:35)
- Breathwork: Anuloma practice (3:00)
- Self-mastery: the power of forgiveness (20:58)
- Self-mastery: the personal lie (5:28)
- Mindfulness: mindful relationships (8:57)
- Mindfulness: mindful relationships - practice (6:43)
- Breathwork: Kumbhaka - breath retention - theory (10:44)
- Breathwork: Kumbhaka - breath retention - practice (4:20)
- Breathwork: Kumbhaka with Anuloma - practice (4:33)
- Breathwork: Kumbhaka with Kapalbhati - practice (6:46)
- Breathwork: Tummo - theory (3:10)
- Breathwork: Tummo - practice (2:57)
- Self-mastery: visualisation, affirmation & goal check (6:53)
- Meditation: Integration (14:42)
- Breathwork: Vyana - expansive breath - theory (4:08)
- Breathwork: Vyana - practice (2:00)
- Breathwork: Sheetali - cooling breath - theory (2:25)
- Breathwork: Sheetali - practice (1:42)
- Self-mastery: Power through fear & procrastination (4:46)
- Self-mastery: Congratulations! (2:07)
Your instructor
With over three decades as a vitality expert and educator, I blend science-backed wisdom with soul-enriching practices to transform lives. My extensive background in clinical practice, combined with years of teaching in higher education, has given me unique insights into what truly works for lasting wellbeing.
As an educator at Endeavour College of Natural Health and creator of 'Self-care for Vitality!', I specialize in making powerful wellness practices accessible and sustainable. Through my unique integration of mindfulness, breathwork, and self-mastery, I've helped thousands of people enhance their vitality and wellbeing.
What sets my teaching apart is the seamless blend of evidence-based methods and practical application. I believe true vitality isn't a luxury – it's an essential foundation for a fulfilling life, and I'm here to show you how to achieve it through simple, effective practices that fit into your daily life.