Here are a few workshops that we can teach on-site or virtually for your team.

Each class can be 30-60 minutes, scheduled any time of day, inclusive of all levels of experience.

Our goal is to make this class applicable to the struggles you see around you.

Move Out of your Own Way - Move to lift your mood. Exercise is one of the most accessible anti-depressants. Only 10 minutes a day makes a difference. Use this class to encourage you to transmute your low energy, your anxious mood, or lack of motivation. Taught by an experienced movement instructor for all levels. 



Yoga for Anxiety and Stress

Over the last few years you may have found yourself waiting for the shoe to drop... Or scared about what’s around the next corner.... With so much uncertainty and things out of our control, what can we do?

We can tend to our nervous system, the way the body processes the inputs from the outside environment. Gain the support and skills to focus on the present while recognizing and calming the stress response, becoming more resourced and resilient to respond to life's challenges.   

We will share the foundational practices to shift the body and brain's experience of stress, including breath, mindfulness, movement, relaxation, and healthy lifestyle habits. We hope you'll join us to experience the benefits of the practices and potential of your wellbeing.

Practicing chair yoga for stress relief

Learn how a chair based yoga practice can be stress relieving & integrated into your daily routine. We will focus on mindfulness, the presence of the breaththe present moment, the presence of the breath, physical movements, and turning on our body’s natural ability to heal. Using yoga’s ancient wisdom we will switch on the relaxation response and turn down the fight, flight, or freeze response. Leave class with a sense calm, strength, and improved range of motion. When you feel better, the others around you can feel the effect. 

Yoga for stress relief

Yoga for Stress Relief with Kellie. Yoga is a mind/body practice that can bring us layers of insight into the way we hold stress in the body. The stress signs we receive can change frequently and we need regular check ins to build the capacity for self awareness. Self awareness is one of the foundations of emotional intelligence and empathetic leaders. In times of great change, our bodies can hold this stress like a security blanket. Instead learn how to notice the stress and, in turn, change its effect in your life.

Mindfulness for Stress Management:

Mindfulness is a way of paying attention on purpose in the present moment, non-judgmentally. Learn how this simple to learn tool can inform a new perspective so that you can manage distraction, recover quickly from emotional ups and downs and find compassion and connection with others.

Introduction to mindfulness for mental stress relief:

Mindfulness is an approach to life that may decrease inner resistance to the life’s ups and downs. In our workshop, we define stress as simply a moment that requires a shift or change. Take home specific & short exercises that you may do on your own to enhance well being through strengthening your muscle of mindfulness! Our practices are based on the study of yoga, meditation, and mindfulness which all use body-based techniques to bring mental calm.  

Meditation for the busy mind - Description forthcoming

Mindfulness & Self-Compassion

How can we show ourselves more kindness in the face of difficult daily realities and a harsh inner critic? Compassion is a practice that can be learned. It begins with self-compassion. Learn mindful awareness techniques to befriend ourselves and make this journey a little easier. Class will include gentle movement, meditation and reflection to bring us into a deeper state of awareness.

Meditation for Anxiety

Description: Meditation is a practice anyone can do. And if you are feeling anxious, it may be harder to sit still and be with the body and the mind. In this class, we will give you tools to begin meditation when anxiety is a part of your experience. Non-judgement, open attention, and self-inquiry will all be a part of the class. This is a virtual class that requires your full attention to get the benefits of the practice. Taught by Inward Office, a corporate wellness company located in Rochester, NY. Please bring a pen and paper. Class may be done in a chair or on the floor on a cushion.

Meditation to Beat the Blues

Description: Meditation is a practice that anyone can do. Essentially meditation is training the brain and developing awareness of how our attention moves. Our moods are always a part of this experience of self-observation. Learn exercises that can help you begin a meditation practice, continue, or renew one while including all the moods of this moment. This is a great practice for anybody, as each of us from time-to-time experience hardships.

Yoga to Beat the Blues 
Yoga to Beat the Blues teaches self-regulation techniques to relieve moderate anxiety, depression, or seasonal affective disorder. The difference between this class and others is its integration of breath control techniques, progressive relaxation, guided meditation, and repetitive movements. The inclusive approach of the instructor is an essential component, creating a safe space to explore physiological responses to the exercises. As a workshop, this class can be an 8 week session with MP3s and handouts for support. As a one time class, this workshop will give participants a felt experience of how yoga can be adapted to manage the mental/emotional ups and downs of life.   The class is based on LifeForce Yoga, a therapeutic yoga intervention for anxiety and depression. 

Breathing for Stress Management

The often-forgotten breath is a major indicator of how stressed out we are moment-to-moment. By regulating the breath, we gain control over autonomic nervous system functions, like the hormone release that happens when we are distressed. In class we will learn hands-on techniques to manipulate the breath and return to homeostasis. The instructor will also teach observation techniques so that you can manage your stress levels physiologically whether you are at the grocery store, in traffic, or in a yearly review.

Meditation

Meditation, or attention training, doesn't mean we clear the mind of all thoughts, but that we become more aware of the thoughts and sensations that are going on moment-to-moment. This brings us the ability to notice how our thoughts can control our actions when we are not conscious of them. Studies have proven meditation helps regulate blood pressure, pain, improve the body's immunity, and decrease inflammation. In class we will meditate seated in a chair or on the floor for 20 minutes. Another 10 minutes will be discussion about our experience meditating and how to create a home practice. The teacher adapts traditional meditation for the workplace & for novices. This is a great chance to try meditation again or gain group support for regular practice.

Introduction to Mindfulness-Based Stress Reduction

An introduction to the powerful protocol has been changing lives of patients at the Stress Reduction Clinic at UMass and now around the world since the late 1970s. How can we manage stress by using our own bodies? Learn the correlation between wellbeing, mindfulness, and attention.

Self Kindness for Resilience

or Self-Kindness & Interpersonal Mindfulness

Kindness and bringing our practice into the real of interpersonal relationships is the third type of mindfulness practice. Learn and experience loving-kindness and learn how can self-kindness be the stepping stone towards compassion and understanding in relationships, both personal and professional. Learn a technique to practice daily. 60 minutes, in-person only.

Micro-Resets

Stress is a feedback loop. That means we can have a stressful experience and continue to re-experience the stress throughout the day and the week unless we learn how to recover. Its our relationship to stress and stressful events that matter. We need to return to baseline at regular intervals. But how? We teach a physiological approach using the body and the breath that you can use during your workday.

5 minute mindfulness

We often don’t have more than 5 or 10 minute moments throughout our day to practice. Learn techniques you can integrate throughout the day to return to baseline and re-establish a sense of wellbeing throughout the day. This includes movement, breath work, relaxation techniques and attention training.

Yoga for Stress Resilience

What do you tend toward: fight, flight, freeze or fawn? Do you know the roles of the stress response system in your own life? Even if you don’t know what calm or homeostasis feels like, there are yoga, breathing, and mindfulness practices to change the inner environment. These are techniques you can employ daily, as necessary, for preventive self-care during the most challenging times.

Yoga Nidra

or

Deep Rest

Yoga Nidra, or wakeful sleep, is a style of guided meditation that releases deeply held mental and physical stress. Consistent practice gives the practitioner deep rest to manage their minds amidst stress & uncertainty. It is great for workplaces where employees are going through company-wide changes, work overnight shifts, or have insomnia.

A meditation practice for Type A’s. Release deeply held physical and mental stress with a fully guided practice. This technique is useful to get to sleep and stay asleep. It can be more restful than a nap.  The Department of Defense has recommended this practice for soldiers recovering from PTSD. 30 minutes.

Special service: Add a sound bath with crystal bowls, gongs, or chimes for an especially memorable experience in person.

Breathing for Resilience and Adaptability

Breath exercises can change inner wellbeing from anxious or depressed to a feeling of balance or calm. Learn about the role of the vagus nerve when we manipulate the breath. Reflect on different practices and how they change the inner experience. An immersive class. Take home a 10 min audio recording as a gift. 30 minutes, only.