Holistic Health and Wellness Program
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Introduction

Intro to the Program
Resource: Wellness Workbook
Self Healing
Value
Why Take this Program
What Makes this Program Unique
What is this Program (Sections Overview)
Chronic Stress and Obesity
How and When to Take this Course
2% Practice Rule
Foundational Training for the Body, Breath, and Mind

Intro to Foundations
Body - Day to Day Changes
Body - Sitting Posture
Body - Lying Down Posture
Body - Standing and Walking Posture
Body - 7 Points of Posture
Body - Spine Meditation
Body - Releasing Tension
Body - Healing Back Pain
Breath - Connecting with the Breath
Breath - Belly Breathing
Breath - 3 Step Yogic Breathing
Breath - Counting (Introduction)
Breath - Counting 1 (Circular)
Breath - Spinal Cord
Breath - Shining Skull
Breath - Energizing
Breath - Alternate Nostril
Breath - Counting 2 (Box)
Breath - Counting 3 (Relaxation)
Breath - Counting 4 (3/6/9)
Breath - Experience Talk
Mind - Hand Model of the Brain
Mind - Paper Tiger
Mind - Affirmations
Mind - Morning and Night Gratitude
Mind - Neuroplasticity
Mind - Notion of Gratitude
Mind - ANTS, anxiety, and awareness
Mind - STOP
Mind - RAIN
Mind - Resilience
Mind - Digital Wellbeing
Mind - Answering messages
Mind - Reducing Stress
Mind - Myth of Happiness
Mind - Joyful Activities
Mind - Don't Postpone Joy
Mind - Energetic Tips
Mind - Self Compassion
Mind - Bilateral Movement
Mind - Emotional Freedom Tapping
Mind - 5 Senses Grounding
Mind - Altered States vs Altered Traits
Mindfulness (Embodied and Emotions)

Intro to Mindfulness
Defining Mindfulness
How to Meditate
Foundational Qualities
Sign Post
Body Scan
Walking Meditation
Lower Belly Breathing
Embodied Mindfulness Breathing
Mindfulness of Breathing
Opening the Mind
The Four Immeasurables (Option 1)
The Four Immeasurables (Option 2)
Metta Meditation
Heart Centered Breath
Letting Go and Letting Be
Feelings
Acceptance
The Myth of Multitasking
I Want Happiness
Sleep and Rest

Intro to Sleep and Rest
General Talk About Sleep
Rest and Naps
Sleep Development and Acceptance
Awakening
Intro to Sleep Meditation
Body Scan
Dissolving Method
Inner Pilgrimage
Cellular Breathing
Progressive Muscle Relaxation (PMR)
5 Minute Lying Meditation
Food and Diet

Foundations of Eating
Food Diary
What to Eat
When to Eat
How to Eat
Mindful Eating
How Much to Eat
What Not to Eat
Water
Water and Exercise
Water Gratitude
5 Percent Rule for Weight Loss
Intermittent Fasting
Losing Weight
Habits
Diet Cults
Fruits
Dairy Products
Food Shopping
Emotional Eating
Urge Surfing
Joy of Eating
5 Eating Tips
Set Intentions and Say Grace
Relationship with Food
Experience with Plant Based
Movement

Intro to Movement
Qi Gong - S-series (Intro)
Qi Gong - S-series (Swing)
Qi Gong - S-series (Spiral)
Qi Gong - S-series (Stretch)
Qi Gong - S-series (Full Session)
Qi Gong - Golden Orb
Qi Gong - Meditative Movement
Yoga Therapy
Yoga Therapy - Back and Hips
Chair Yoga
Morning Warm Up
Walking
Core
Movement Deposits
Manage and Modify
Think Outside the Box
Connections (Nature and Community)

Intro to Connections
Nature - Medicine
Nature - Fractals
Nature - Senses Meditation
Nature - Elements (Water)
Nature - Elements (Wood)
Nature - Vitamin Sea
Nature - Breath of Fresh Air
Nature - Technology
Community - Surroundings
Community - The Five People
Community - Customize Your Digital Community
Community - Positive Text Messages
Community - Guided Mindful Listening
Community - Being More Selfless
Community - Volunteering
Long Guided Sessions

Mindful Meditation
Breathwork
Qi Gong
Yin Yoga

Mind - Joyful Activities

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