Wellness Workshop: Nurturing Your Mind, Body, and Spirit
Welcome to our transformative wellness journey. Today we'll explore practical techniques to enhance your well-being, boost your energy, and create sustainable wellness practices for your personal and professional life.
Welcome & Introductions
Our Team
We bring together experts in meditation, movement, breathwork, and workplace wellness. Our diverse backgrounds in psychology, physical therapy, and corporate wellness consulting inform our holistic approach.
Today's Journey
From morning intention-setting to afternoon energy practices, we’ve designed experiences to awaken your senses, calm your mind, and energize your body. Each activity builds on the previous one.
Your Participation
This workshop thrives on your engagement. Feel free to ask questions, share insights, and adapt practices to suit your needs. Remember, wellness is deeply personal—take what serves you.
Setting Your Intention
Why Intentions Matter
Setting intentions creates a powerful focus for your mind and actions. Unlike goals that focus on achievement, intentions center on how you want to be and feel.
Research shows that intentions activate the brain’s reticular activating system, helping you notice opportunities aligned with your focus.
Author
Setting the Stage with Damaris
The Power of Scent
Our olfactory system connects directly to the brain’s limbic system, triggering emotional responses and memories. Specific scents can reduce stress by up to 40% and improve cognitive performance by 25%.
Neurological Impact
Aromatherapy activates the hypothalamus, which regulates hormone production and stress responses. This creates a cascade effect throughout your body, influencing everything from heart rate to immune function.
Creating Your Space
Intentionally choosing scents for your environment can transform your mood, productivity, and wellbeing. You’ll learn to create personalized scent profiles for different needs and contexts.
Chair Yoga: Movement for Everyone
Chair yoga makes the benefits of yoga accessible to everyone, regardless of mobility or fitness level. These adaptable poses provide stress relief, improved circulation, and increased flexibility without requiring special equipment.
Follow along as we guide you through a sequence designed to release tension from areas where we typically hold stress: neck, shoulders, lower back, and hips.
Meet your coach
Midday Reflection & Nourishment
Mindful Eating Practice
As we break for lunch, practice engaging all five senses. Notice colors, textures, aromas, flavors, and even sounds of your food. Chew thoroughly and pause between bites.
This practice improves digestion, enhances satisfaction, and helps you recognize true hunger and fullness cues.
Connection Opportunity
Use this time to connect with fellow participants. Share what resonated with you from the morning sessions or exchange wellness practices that have worked in your life.
These conversations often reveal unexpected insights and create supportive connections that extend beyond our workshop.
Afternoon Focus: Meditation & Visualization
Grounding
We’ll begin with a simple body scan to anchor awareness in the present moment, noticing sensations without judgment. This establishes the foundation for deeper practice.
Focused Attention
Using the breath as an anchor, we’ll practice sustaining attention and gently returning focus when the mind wanders. This builds the “attention muscle” that serves all areas of life.
Visualization
We’ll guide you through creating vivid mental imagery of your ideal state of wellbeing, engaging all senses to create neural pathways that support your wellness goals.
Movement: Embodying Your Energy
The Science of Movement
Physical movement releases endorphins, reduces cortisol, and increases BDNF (brain-derived neurotrophic factor), which supports learning and neural health.
- Improves cognitive function by 15-20%
- Reduces anxiety symptoms by up to 30%
- Enhances creative thinking and problem-solving
Our movement session incorporates elements of dance, gentle stretching, and expressive motion to release stored tension and awaken vitality.
Breathwork Fundamentals
Learn how different breathing patterns activate either your sympathetic (fight-or-flight) or parasympathetic (rest-and-digest) nervous system. Master techniques to shift your physiological state within minutes.
Measuring Progress
Develop a sustainable 5-minute daily breathwork routine customized to your specific needs and goals. Small, consistent practices create the most significant long-term benefits.
Energizing Your Goals
Experience a guided breathwork session that combines specific breathing patterns with visualization of your goals. This powerful combination infuses your intentions with vital energy.
Daily Practice
Develop a sustainable 5-minute daily breathwork routine customized to your specific needs and goals. Small, consistent practices create the most significant long-term benefits.
The Entrepreneurial Stage
Wellness @ Work with Lisa
As entrepreneurs and professionals, we have unique opportunities to design our work environments. Lisa shares how intentional workspace design, schedule structuring, and boundary-setting create sustainable success.
“Your workspace isn’t just where you work—it’s where you become. Design it to nurture who you want to be.” —Lisa