Holistic Health And Wellness Program

Free Download 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.


Homepage

https://www.udemy.com/course/holistic-health-and-wellness-program/