Holistic Health And Wellness Program

Improving wellbeing through mindfulness exercises and lifestyle modifications

What you'll learn

A diverse set of practices to reduce stress and trigger the relaxation response

Lifestyle modifications to optimise healthy eating, restful sleep and mindful movement

Cultivating deeper connections and healthy relationships

A holistic health guide for personal wellbeing and growth

Requirements

No experience needed. Just the willingness to learn and grow.

Description

Every human being has a deep desire to be happy and healthy. We deserve to flourish, yet so many of us are simply existing. Here at The Wellness Academy, we empower people to improve their own personal wellness physically, mentally, and emotionally to experience a genuine sense of contentment. We are committed to reduce suffering in the world and enhance wellbeing for all. This program is specifically designed for the modern person. We ensure success by practicing short sessions many times; what we refer to as micro wellness exercise. We incorporate eastern arts and western science. We offer a balance of formal practices and applications into our everyday lives. At the heart of this program is lifestyle medicine a set of self-care and prevention practices to ease chronic pain, maintain a healthy body weight, and reduce stress.This course is comprised of 6 essential pillars to holistic health. This journey starts in foundations where we learn to integrate the body, the breath, and the mind. We then practice mindfulness to better manage stress, trigger the relaxation response, and cultivate nonjudgmental awareness. The formal practices are then incorporated into our lifestyle modifications optimising how we sleep, eat, and move through our daily lives. The final step in optimal holistic health is moving beyond the self towards healthier connections.

Overview

Section 1: Introduction

Lecture 1 Self Healing

Lecture 2 Value

Lecture 3 Why take this program

Lecture 4 What makes this program unique

Lecture 5 What is this program (sections overview)

Lecture 6 Chronic stress and obesity

Lecture 7 How and when to take this program

Lecture 8 2% Practice rule

Section 2: Foundational Training for Body, Breath, and Mind

Lecture 9 Intro to foundations

Lecture 10 Body - Day to day changes

Lecture 11 Body - Sitting posture

Lecture 12 Body - Lying down posture

Lecture 13 Body - Standing and walking posture

Lecture 14 Body - 7 Points of posture

Lecture 15 Body - Spine meditation

Lecture 16 Body - Releasing tension

Lecture 17 Body - Healing back pain

Lecture 18 Breath - Connecting with the breath

Lecture 19 Breath - Belly breathing

Lecture 20 Breath - 3 Step Yogic breathing

Lecture 21 Breath - Counting (introduction)

Lecture 22 Breath - Counting 1 (circular)

Lecture 23 Breath - Spinal cord

Lecture 24 Breath - Shining Skull

Lecture 25 Breath - Energising

Lecture 26 Breath - Alternate Nostril

Lecture 27 Breath - Counting 2 (box)

Lecture 28 Breath - Counting 3 (relaxation)

Lecture 29 Breath - Counting 4 (3-6-9)

Lecture 30 Breath - Experience talk

Lecture 31 Mind - Hand model of the brain

Lecture 32 Mind - Paper tiger

Lecture 33 Mind - Affirmations

Lecture 34 Mind - Morning and night gratitude

Lecture 35 Mind - Neuroplasticity

Lecture 36 Mind - Notion of gratitude

Lecture 37 Mind - ANTS, anxiety, and awareness

Lecture 38 Mind - STOP

Lecture 39 Mind - RAIN

Lecture 40 Mind - Resilience

Lecture 41 Mind - Digital wellbeing

Lecture 42 Mind - Answering messages

Lecture 43 Mind - Reducing stress

Lecture 44 Mind - Myth of happiness

Lecture 45 Mind - Joyful activities

Lecture 46 Mind - Don't postpone joy

Lecture 47 Mind - Energetic tips

Lecture 48 Mind - Self compassion

Lecture 49 Mind - Bilateral movement

Lecture 50 Mind - Emotional freedom tapping

Lecture 51 Mind - 5 Senses grounding

Lecture 52 Mind - Altered states vs altered traits

Section 3: Mindfulness (embodied and emotions)

Lecture 53 Intro to mindfulness

Lecture 54 Defining mindfulness

Lecture 55 How to meditate

Lecture 56 foundational qualities

Lecture 57 Sign post

Lecture 58 Body scan

Lecture 59 Walking meditation

Lecture 60 Lower belly breathing

Lecture 61 Embodied mindfulness breathing

Lecture 62 Mindfulness of breathing

Lecture 63 Opening the mind

Lecture 64 The 4 immeasurables (version 1)

Lecture 65 The 4 immeasurables (version 2)

Lecture 66 METTA meditation

Lecture 67 Heart centered breath

Lecture 68 Letting go and letting be

Lecture 69 Feelings

Lecture 70 Acceptance

Lecture 71 Multi-tasking

Lecture 72 I want happiness

Section 4: Sleep and Rest

Lecture 73 Intro to sleep and rest

Lecture 74 General talk about sleep

Lecture 75 Rest and naps

Lecture 76 Sleep development and acceptance

Lecture 77 Awakening

Lecture 78 Intro to sleep meditation

Lecture 79 Body scan

Lecture 80 Dissolving method

Lecture 81 Inner pilgrimage

Lecture 82 Cellular breathing

Lecture 83 Progressive muscle relaxation (PMR)

Lecture 84 5 Minute lying meditation

Section 5: Food and Diet

Lecture 85 Foundations of eating

Lecture 86 What to eat

Lecture 87 When to eat

Lecture 88 How to eat

Lecture 89 Mindful eating

Lecture 90 How much to eat

Lecture 91 What not to eat

Lecture 92 Water

Lecture 93 Water and exercise

Lecture 94 Water gratitude

Lecture 95 Food diary

Lecture 96 5% rule for weight loss

Lecture 97 Intermittent fasting

Lecture 98 Losing weight

Lecture 99 Habits

Lecture 100 Diet cults

Lecture 101 Fruits

Lecture 102 Dairy products

Lecture 103 Food shopping and alcohol

Lecture 104 Emotional eating and drinking

Lecture 105 Urge surfing

Lecture 106 Joy of eating

Lecture 107 5 Eating tips (summary)

Lecture 108 Set intentions and say grace

Lecture 109 Relationship with food

Lecture 110 Experience with plant based diet

Section 6: Movement

Lecture 111 Intro to movement

Lecture 112 Qi Gong - S-series intro

Lecture 113 Qi Gong - S-series (swing)

Lecture 114 Qi Gong - S-series (spiral)

Lecture 115 Qi Gong - S-series (stretch)

Lecture 116 Qi Gong - S-series (full session)

Lecture 117 Qi Gong - Golden Orb

Lecture 118 Meditative movement

Lecture 119 Yoga therapy

Lecture 120 Yoga therapy (back and hips)

Lecture 121 Chair yoga

Lecture 122 Morning warm-up

Lecture 123 Walking

Lecture 124 Core

Lecture 125 Movement deposits

Lecture 126 Manage and modify

Lecture 127 Think outside the box

Section 7: Connections

Lecture 128 Intro to connections

Lecture 129 Nature - Medicine

Lecture 130 Nature - Fractals

Lecture 131 Nature - Senses meditation

Lecture 132 Nature - The elements (water)

Lecture 133 Nature - The elements (wood)

Lecture 134 Nature - Vitamin Sea

Lecture 135 Nature - Breath of fresh air

Lecture 136 Nature - Technology

Lecture 137 Community - Surroundings

Lecture 138 Community - 5 people you spend time with

Lecture 139 Community - Customise your digital community

Lecture 140 Community - Positive text messages

Lecture 141 Community - Guided mindful listening

Lecture 142 Community - Being more selfless

Lecture 143 Community - Volunteering

Section 8: Long Guided Sessions

Lecture 144 Mindful Meditation

Lecture 145 Pranayama Breathwork

Lecture 146 Yin Yoga

Lecture 147 Qi Gong and Tai Chi

Every human being who has a deep desire to be happy and healthy.