Wellness for Educators & Schools
"In my role I have attended innumerable professional development presentations about self-care, wellness, etc. I must say yours was the most insightful and innovative one I have been to. Often they are just repeating the same things- take deep breaths, make time for self-care. But your presentation went deeper into the physiological reasoning behind why we need to do it. I walked away both with new information, but also some new tools for myself and to show others, so thank you for that."
-School Psychologist, Howard County Public School System
Yoga & Fitness Classes
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Melt the accumulation of daily stress and tension with a beautiful mixture of movement and rest. During the first half of class, give your body what it wants: progress through a gentle warm up into a creative yoga flow; open your joints, fire up the core, flow and stretch, breathe and work. Then, transition into what your body needs: myofascial release for tight muscles, followed by restful, restorative poses to calm the nervous system and melt away stress.
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During the course of this class, we will work to hydrate and restore mobility to target areas of the body. Yin, often known as the “quiet practice,” is a series of grounded, passive, and longer held yoga postures that work to train your nervous system to relax while gently tugging on the connective tissues of the body.
Myofascial release provides stimulation to the body’s largest sensory organ, the fascia, to facilitate healthy glide between all moving tissues of the body.
Among the benefits of this practice are increased blood circulation, lymphatic flow, range of motion, and down-regulation of the nervous system, which results in an overall sense of well- being.
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This gentle form of yoga that's done seated in a chair or using a chair for support, is a great choice for those looking for a practice that is widely accessible. Our chair yoga classes focus on building strength, mobility, and mental clarity. As in the rest of our yoga class oerings, this class includes breathwork and time for meditation and reflection.
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This class isn’t your regular yoga class! The focus is to build strength using body weight exercises and resistance bands while deepening your functional movement and mobility. During this class, we will progress through PT-based mobility drills, followed by sets of HIIT-style strength and body weight calisthenics. Experience a feel-good workout that leaves you feeling energized without red lining the body.
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During the first part of this class, we will use breathwork and somatic regulation movements to begin to prepare our body for rest. After, we will move through several heavily propped restful poses, resting for 5-15 minutes per pose.
Restorative yoga is very calming to the body, mind, and spirit and cultivates an environment of wellness within by tending to our nervous system. Our nervous system holds the key to wellness in many of our body's systems. Spending time purposely activating the parasympathetic nervous system (relaxing) is vital to increasing healthy functioning of immune, lymphatic, digestive, and pulmonary systems, and more. When we spend more time in the parasympathetic, we train our nervous system to more easily access this place in response to daily stressors. We often come to notice the practice integrating into our daily lives. Join us for a luxurious hour of release through breathwork, gentle movement, and deep supported rest.
*Due to the number of props required for this practice, it is recommended as an in-person oering for groups of 10 or less. It can also be oered virtually, wherein participants log in from the comfort of their homes and have the ability to use pillows, blankets, and other props.
Wellness Workshops
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Keeping up with daily life can be exhausting. Whether you feel like you’re burning the candle at both ends, or struggling with chronic hypervigilance, anxiety, depression, brain fog, or overload, join us for a rejuvenating practice your nervous system will appreciate. During this session, we will discuss Polyvagal Theory and the science of the nervous system, learn practical tools & strategies to regulate your nervous system in moments you feel triggered or depleted, and begin to create an individualized nervous system care routine. Practices will include gentle movement, mindfulness techniques, and breathwork.
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Learn how to use one of the most powerful resources that we all have unlimited access to- the breath! Participants will learn the science behind what makes the breath such an eective and important self-regulation tool. We will then learn and practice several highly impactful breathing techniques, each with their own benefits and uses. The breathing techniques included in this workshop can help reduce stress and anxiety, calm the nervous system, energize, clear brain fog, and increase focus and concentration.
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Research shows that it only takes 100 minutes of mindfulness training for someone to experience significant positive eects. Your mindfulness journey starts here! In this session you will learn how to make your mind your ally and create the conditions for happiness, abundance, and compassion in your life by establishing a mindfulness meditation practice. Discover the true meaning of mindfulness meditation, its many (sometimes surprising!) benefits, and how to go about starting your very own individual practice with simple, clear instruction.
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Learn the science of stress and the research-backed methods to managing stress, anxiety, and overwhelm. Discover how to use embodiment and mindfulness techniques to:
Complete the stress cycle, effectively managing stress and anxiety.
Identify where you carry stress in your body.
See everyday symptoms as wake-up calls to prevent illness.
Experience a greater sense of connection and self-compassion.
A variety of wellness modalities including gentle movement, breathwork, and guided meditation will be used. All participants will leave with a packet of resources to help them integrate the practices learned in the training into their daily lives.
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Learn how to tend and care for yourself in moments of high stress, challenging emotions, overwhelm, and self-doubt. This self-care workshop consists of the following elements:
A brief introduction to the nervous system and polyvagal theory
A lesson on the R.A.I.N framework, an easy-to-use tool for mindfulness, self-compassion, and self-care.
Application of the R.A.I.N technique using guided meditation and journaling.
An introduction to tools and strategies to employ for the ‘N’ in R.A.I.N., nurture, including gentle movement, breathwork, journaling, EFT tapping, and meditation.
A packet of resource handouts for each participant.
Massage & Reflexology
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A licensed and certified massage therapist provides on-site chair massage to target tension in the neck, shoulders, back, arms, and hands. Includes ambient music and lavender aromatherapy.
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A licensed and certified massage therapist provides on-site hand/foot massage. Participants can choose whether they want to focus on the hands, feet, or a combination of both. This offering includes ambient music and lavender aromatherapy.
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Reflexology is a complementary therapy that involves the application of pressure to specific points in the feet to promote relaxation, reduce stress, and improve overall well-being. This practice is based on the belief that these specific points, known as reflex points or reflex zones, correspond to various organs and systems in the body. On-site reflexology by a licensed and registered reflexologist includes ambient music and lavender aromatherapy.
Mindfulness Clinic (for nervous system care)
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Our Mindfulness Clinic provides an opportunity for individuals to take a pause from their day to tend to their mental, emotional, and physical well-being. We provide tools to help manage anxiety, racing thoughts, stress, overwhelm, muscle tension and tightness, fatigue and exhaustion, and more- whatever the needs are in the moment. Our nervous system care tools and resources may include breathwork, gentle somatic movement, myofascial release, meditation, mindfulness techniques and more. Participants will leave feeling better attuned to their own needs, supported, and better prepared to meet the demands of their day. Each session includes handouts and resources so that the skills learned in the session can be used independently.