Meditation

Guided Meditation - Sessions begin with a grounding stretch, complete with soundscapes and skillful facilitation. Sessions include a variety of mindfulness, guided imagery, visualization or breathwork.

Mental Rest and Reset - Unwind and refocus with our Mindfulness and Meditation Session—guided techniques to help you tune in and stay present in the moment. This quick, calming break will ease your mind and give you tools to tackle the rest of your day!

Melt the Stress Away Meditation - Stress can manifest in various physical and mental symptoms. This office-friendly guided meditation employs body awareness techniques to alleviate physical discomfort and minimize stress levels, promoting a sense of ease and well-being. 

Meditation for Self-Care - Discover the essence of self-care by tuning into your inner needs. Join our guided meditation to delve deep within, creating a sanctuary from the outside world. Embrace curiosity as you explore your inner landscape, laying the foundation for profound self-understanding and nurturing.

Self-Love Meditation - Join us for a transformative session on cultivating self-love. Through guided meditation, we'll carve out inner space to foster self-understanding and embrace self-compassion. Take this journey towards a more profound connection with yourself, nurturing a foundation of kindness and acceptance.

Walking Meditation

Walk the Stress Away (Walking Meditation) - Research shows that a 20 minute walk can greatly reduce cortisol levels resulting in a better mood and outlook. This is an opportunity to get up from your workspace, stretch your legs and feel refreshed. Walking shoes and headphones are recommended. 

Breathwork

Breathing Room - Boost your energy and focus with our Breathwork Class—simple techniques to help you de-stress and stay centered throughout your day. Perfect for all levels, this quick session will leave you feeling refreshed!

Stress Reset - Release tension and rebalance your energy with this focused breathwork session designed to ease stress. In just a few minutes, you'll learn techniques to calm your mind, clear away anxiety, and restore a sense of groundedness. Step back into your day feeling lighter, recharged, and ready to face whatever comes your way!

Deep Relaxation - Let go and unwind in this soothing breathwork class that melts away the day’s tension. Perfect for those looking to relax deeply, this session uses gentle breathing techniques to activate your relaxation response, leaving you calm, centered, and ready to take on the world with a new sense of ease.

Seminars

Discovering Mindfulness (Seminar) - Curious about deepening your understanding of mindfulness? Learn the science behind meditation and the basics to getting started with a mindfulness practice of your own.

Performance Power-Up - Sharpen your focus and boost your confidence with breathwork designed to conquer performance anxiety. In this session, you’ll learn techniques to help calm nerves, heighten concentration, and find your flow, whether you’re preparing for a presentation or meeting a tight deadline. Leave feeling focused, empowered, and ready to perform at your best.

Mental Refresh - Need a quick brain boost? This cognitive refresh breathwork session will energize your mind, clear mental fog, and improve concentration. Perfect for those mid-day slumps or high-focus moments, this class will help you think clearly and tackle your day with renewed clarity and focus.

Just Breathe (Seminar) - Did you know that just one deep breath can change your physiology? In this expert led seminar, learn four types of yogic breathing to calm the nervous system, energize and increase confidence, empower yourself, and shift your perspective. Walk away with practical and powerful tools to utilize your breath and boost your mood!

Hacking Stress (Seminar) - Encountering stress in our life is inevitable but we have options when it comes to how we manage it. In this expert- led seminar we will discuss the symptoms of stress and learn techniques for building resilience to thrive despite life’s challenges. 

The Happiness Toolkit (Seminar) - This science-backed, practical seminar challenges traditional notions about success and happiness in the workplace. Participants will learn evidence-based techniques to boost their happiness quotient, leading to enhanced productivity, better work relationships, and improved career outcomes – all while discovering why waiting for external circumstances to change isn't the answer.

Rested & Ready: Unlocking Peak Performance Through Better Sleep (Seminar) - This seminar reveals how aligning your daily habits with your natural circadian rhythm can transform both sleep quality and workplace performance. Participants will discover practical sleep hygiene techniques that work with—not against—their body's internal clock, empowering them to establish sustainable routines that enhance focus, decision-making, and overall wellbeing in the corporate environment.

Mindfulness That Meets You Where You Are (Seminar) - A Neurodiversity-Informed Mindfulness Practice: This 45-minute neurodiversity-informed mindfulness session is designed to support focus, emotional regulation, and wellbeing in a way that recognises and respects diverse cognitive styles. Through accessible, choice-based practices and practical tools, it helps foster psychological safety and inclusion—key foundations for high-performing, resilient teams.

Beyond the Bubble Bath: The Science of Self-Care for Busy Professionals (Seminar) - Forget one-size-fits-all wellness advice. This seminar offers practical, research-backed strategies for real self-care—designed specifically for high-performing professionals with demanding schedules. Grounded in psychology and neuroscience, you'll walk away with tools to manage stress, boost energy, and build well-being in ways that actually fit into your life.

Self Development

Improv Wellness Games (Workshop) - A fun, energizing way to build connection, boost morale, and develop communication skills through laughter and play. Led by professional improvisors, these sessions blend classic improv exercises with mindful team building—helping participants think on their feet, embrace the unexpected, and support each other in a low-pressure, high-fun environment. Perfect for teams looking to build trust, lighten up, and reconnect.

Listening to Ourselves (Workshop) - One morning you wake up insisting on starting a diet but by evening you’re ordering a large pizza. An inner voice tells you to send the email right away but another one begs you to do it later... Does this tug of war sound familiar? Learn how to quickly soften the battles inside with some IFS therapy tools that will help you find a compromise and leave you with a felt sense of inner peace.

Listening to Others (Workshop) - How often do we speak and actually feel heard? Most people get distracted, give advice, or get into a debate instead of a real dialogue. In a supportive environment you will learn and practice necessary skills from Imago & IFS therapy that strengthen any relationship and make it safer to tell your truth and also listen with more curiosity and compassion.

“Curiosity Kills Cures The Cat” (Workshop) - Curiosity is an underrated skill. It requires putting aside thoughts and feelings in order to develop the muscle of presence, patience, and wonder. Seeing the world through curious eyes is often considered childish, even dangerous, yet it leads to deeper engagement, relatedness, and innovation. Based on the principles of IFS (Internal Family Systems) therapy, this life class will give you an opportunity to practice developing more curiosity with yourself, with others, and with your surrounding environment.

Wringing Out “The Sponge” (Workshop) - Would you like to change the way you process the daily grind and gain some quick tools to help you stress less and accomplish more? Based on the principles of IFS (Internal Family Systems) Therapy this life workshop will help you develop deeper Self reliance and more easily attend to the myriad of people and situations that require your attention.

“Five I’m Alive” (Workshop) - The number five is all about transformation. Learn how to shift your thoughts and feelings with a fun activity that will alter how you perceive your normal reality and leave you with something you’ve never seen before.

Squad Coaching (60 minute workshop) - “It takes a village” is not only a phrase that reflects the need for help with child rearing, but it speaks to the power of groups to provide the kind of support that changes lives. Too many times we try to effect change without an adequate support system and it fails to take hold. Squad Coaching allows you to get the help you need within a community setting so you can develop a felt sense of belonging in addition to having a sacred sounding board for your goals and desires. Experience what it’s like to be witnessed and rooted for in a safe virtual group environment overseen by an expert life coach & Level 3 IFS Therapy practitioner. You can either sit in a squad of peers or curate your own squad made up of people you chose.

Leadership Coaching (one-on-one) - Are you a person in leadership who feels like you carry too much responsibility without enough resources or allies to handle everything and everyone on your plate? Do you ever feel like you go back and forth from being vigilant to burnt out? Sometimes taking charge in a way that creates more polarization and less cooperation? Get the support you need to go from surviving to thriving with either 1 on 1 coaching or in a mastermind group of like minded peers, overseen by an expert Life Coach & Level 3 IFS Therapy practitioner.

Individual Coaching - Feeling stuck? Too Sensitive? Unmotivated? Alone? Or in transition? Get the support you need in a safe and supportive environment with a certified Professional Life Coach & Level 3 IFS Therapy practitioner who has both a corporate & creative background. Individual IFS coaching sessions are virtual and perfect for people who have more to process and need longer time and attention than allotted in squad coaching.