This course meets on Tuesdays via Zoom. November 30, December 7, and December 14, 2021, 7:00PM-8:15PM Eastern Time.

As the nights grow long, this time of year is perfect for a meditation and stress-reduction course. For those who are completely new to these practices and those who already have experience — all are invited to sign up. On Tuesday nights for three weeks, we will gather together live on Zoom for guided meditation, simple ways to reduce stress, and important tips for handling the holiday season with greater ease.

The fall temperatures invite us into cozy evenings. There are many ways to celebrate this time of year, and there are additional pressures with the holidays, end of year, and colder temperatures. Join Heidi Spear to learn evidence-based, simple methods for calming down, feeling gratitude, and increasing immunity through mindfulness techniques. Meditation and other stress-relieving tools can reduce the heart rate, promote better sleep, enhance mental clarity, warm the heart, and so much more.

It takes 21 days to create a new habit, and this three-week course gives you the opportunity to do just that. Through lecture, guided experience, and time for Q&A, you will learn:

• Several types of meditation for relaxation, better health, self-compassion
• Quick, effective stress-relieving practices
• Breathwork to calm the nervous system, restore a healthy heart rate, and use greater lung capacity
• Techniques to improve sleep, digestion, mental focus, and immunity
• And more

After each class, you will receive worksheets that review the teachings and provide inspiration.

Whether you want to have a clear mind and open heart for the holidays, gain clarity about your life path, or improve your health, this is the course for you. Plus, you will see that this feels good — you will be glad you took this time for yourself, you deserve it.

Ticket price is $200. If interested, please click the link to register. Space is limited!  https://bit.ly/3jpxaIR

Refund Policy: Please give at least 72 hours notice (3 days) prior to the first class if you need to cancel so we can fill your spot and give you a full refund. If you cancel less than 72 hours prior to the event we will not be able to issue a refund.

Please check your email on Monday, November 29 for our welcome message and Zoom link.

General Schedule

Week 1: The Basics

Practice basic breathwork and simple meditation techniques to induce the relaxation response, improve sleep, and aid digestion. Learn the science and benefits of these time-tested experiences. After this night, you will be able to continue these practices on your own.

Week 2: Building Blocks

Practice additional breathing and meditation techniques. Learn quick-and-easy ways to take mindful, stress-relieving breaks. Discuss additional resources, including books and apps. Discover the secret to continuing these practices as good habits that you enjoy.

Week 3: Mastery

Extra time will be devoted to Q&A to wrap up any lingering questions. We will review practices, set goals, and have one last guided relaxing, nourishing experience.

* All information in these sessions is for educational purposes only, and it is not intended as medical advice.

Heidi Spear, MA, ABD, is an author, workshop presenter, Reiki master, and Kripalu-trained yoga and meditation teacher who has been on the Kripalu R&R faculty since 2008. Heidi served as the relaxation specialist at The UltraWellness Center and has taught meditation and creative workshops to individuals and groups of more than 600 people at retreat centers and businesses across the country, including for tech companies in Silicon Valley, and abroad. She holds master’s degrees in comparative literature and performing arts from New York University and Washington University in St. Louis, and she has worked and studied at Shakespeare’s Globe Theatre in London. Her latest books published by Simon & Schuster are My Pocket Chakra Healing and Ayurveda Made Easy; she is featured online in publications such as Chopra.com, Yoga Journal, and MindBodyGreen; and her popular meditation CD, Universe, is available for download. For more information and to sign up for her newsletter please visit www.HeidiSpear.com