Creative Wellbeing Specialization for Mindfulness, Productivity

Introduction

Creative practice doesn't happen in a vacuum. It happens inside a person, with a nervous system, a body, and a mind that gets tired. Caring for that person is part of the work itself. Across cultures and centuries, thinkers, monks, and artists have explored the link between inner state and outer work. In a world that's driven by constant overstimulation, creativity doesn't thrive in the rush. It flourishes in calm. Step into the practice, look at the rhythms of your own creative life with fresh eyes, and begin building a system of care that keeps you in this for the long haul.

2m

Influences | Michael Galyon

In this lesson, I’ll explore the teachings and literature of some of my most significant influences and share how their teachings have impacted my life and career.

4m

Influences | Tsering Carola Guzman

Picture a suitcase full of sketchbooks, incense, and big questions. I’ll unpack the inspirations—from temples to train rides—that shaped the way I blend creativity, mindfulness, and inquiry into something deeply alive.

4m

Influences | Vanessa Goncalves

You'll explore my influences, including Jivamukti Yoga philosophy, key teachers (Shannon Gannon, Dawn B., Sandrine, Jonah Kest), and the role of students in my teaching evolution.

3m

Influences | Anita Johnston

In this lesson, I’m going to tell you about some of the people and concepts that have inspired me.

3m

Influences | Jessica Dance

Now I'd like to tell you about some of the people that have influenced my coaching work and inspired me to pursue this career.

4m

Why Nutrition Fuels Creativity | Mascha Davis

Let's talk about the science of creative cognition, mental performance, and how food influences focus, mood, and energy.

2m

First Guided Meditation

In this lesson, I’ll guide you through our first meditation. In this 5-minute session, I’ll help you cultivate an awareness of your breath and practice mindfully drawing your attention back to it, allowing you to stay present in the here and now. Breath awareness is fundamental to mindfulness meditation, providing a simple yet powerful anchor to return to whenever your mind begins to wander.

6m

What Is Meditation?

In this lesson, I will explore the question, "What is meditation?" I'll take you on a brief journey through the history of meditation, examine different meditation traditions, and focus specifically on mindfulness as a practice. I'll also clarify the differences between mindfulness and meditation. This overview will give you a solid foundation as we delve deeper into our practice.

4m

Preparing for Meditation

In this lesson, I'll explore practical advice on preparing for meditation. I'll discuss how to set up your meditation space, what to expect in the early stages of your practice, and how to integrate meditation into your daily routines. Creating a conducive environment and having realistic expectations can significantly enhance your meditation experience.

6m

Understanding Posture and Breathing

In this lesson, I'll deeply dive into the significance of posture and breath in meditation. I'll explore different seating positions, their benefits, breathing mechanics, and how they influence our mental and physical states. Proper posture and mindful breathing are foundational to a successful meditation practice, helping you achieve calm and focus.

9m

Basic Meditation Techniques

In this lesson, I will explore some basic meditation techniques that form the foundation of a mindfulness practice. I’ll provide step-by-step guidance on breath awareness and body scanning techniques. You can directly experience these practices throughout the lesson and understand their real-world benefits.

8m

Guided Meditation

In this lesson, I will guide you through a body scan meditation designed to deepen your awareness of your body and bring a sense of relaxation and presence. This meditation will help you tune into different body parts, fostering a mindful connection with yourself. The body scan is a traditional mindfulness practice that encourages you to bring your attention to various parts of your body systematically. It’s a beautiful way to cultivate a deeper awareness of bodily sensations, release tension, and promote relaxation.

11m

Focused Attention Meditation

My first lesson in this unit focuses on an essential aspect of meditation: Focused attention meditation. This practice involves concentrating on a single point, object or thought and developing strategies to bring the attention back when gently diverted.

5m

Open Monitoring Meditation

In this lesson, I will explore Open Monitoring Meditation, also known as open awareness meditation. Unlike focused attention meditation, which involves concentrating on a single point, open monitoring encourages you to observe your thoughts, feelings, and sensations as they arise, without attachment or judgment. This practice helps cultivate a state of open, non-reactive awareness.

5m

Mindfulness in Daily Life

In this lesson, I’ll explore how to incorporate mindfulness into your daily activities to maintain a calm and centered state throughout the day. Mindfulness isn’t just limited to seated meditation; it can be integrated into every aspect of your life, helping you stay present and connected, no matter what you’re doing.

7m

Overcoming Meditation Challenges

In this lesson, I’ll discuss how to overcome common challenges that arise in meditation practice and explore practical strategies for addressing these issues and helping you stay committed to your practice.

6m

Guided Meditation

In this session, I will guide you through meditation to deepen your focus on breathing, body awareness, and sensory experiences. I emphasize the sensations of rooting and rising, expanding your understanding of the space around you, and reconnecting with your emotions. As we conclude, I encourage you to reflect on the changes you've noticed in your mind and body and how to use these techniques to deepen your meditation practice. I look forward to continuing our exploration of mindfulness in the next unit.

16m

The Science of Meditation

Drawing on recent scientific research, let me guide you through how meditation influences the brain and body. This session will deepen your understanding of meditation's profound benefits.

5m

Meditation for Emotional Well-being

I’ll guide you through the role of meditation in managing emotions, reducing stress, and enhancing overall mental health. By understanding how meditation can impact your emotional well-being, you can use this powerful practice to cultivate a more balanced and peaceful state of mind.

4m

Creating a Personalized Meditation Practice

The time has come for me to help you combine all you have learned to create a personalized meditation practice. Developing a routine that fits your lifestyle and goals is critical to making meditation sustainable and beneficial. I will help you reflect on your goals, create a set of techniques, establish a routine, and incorporate mindfulness exercises. By the end, you will have a clear plan for staying consistent and reaping the benefits of meditation.

10m

Guided Meditation

In this lesson, you will experience a 20-minute guided meditation to integrate all your learned techniques. This session will help deepen your practice and provide a complete mindfulness and meditation experience.

21m

Advanced Techniques

In this lesson, I will guide you through two advanced meditation techniques: loving-kindness and yoga nidra. We will delve into each technique's origins, detailed practices, and benefits. You will learn to integrate these profound methods into your daily routine to deepen your meditation practice and improve your overall well-being.

14m

Meditation and Mindfulness Offerings

This lesson will guide you through meditation and mindfulness apps, podcasts, community spaces, and retreat centers. These additional resources can support and enhance your daily practice, making meditation more accessible and convenient. I'll provide an overview of some popular apps, discuss their features, and give a tutorial on effectively using them. Additionally, I'll suggest other resources like podcasts, classes, retreats, and temples to help you further deepen your practice.

6m

Guided Meditation

In this final lesson of our course, I'll guide you through a 30-minute meditation incorporating one of the advanced techniques we've discussed in this unit. This comprehensive session includes a full Loving-Kindness guided meditation. Designed to deepen your practice and provide a cohesive meditation experience, this session will help you explore loving-kindness on a deep and meaningful level.

32m

What is the True Essence of Creativity?

There’s a quiet magic in the way ideas appear out of nowhere. We’ll trace that mystery back to its roots—unlocking the natural, untamed creativity that lives in your gut, your gestures, and the joy of making without a map.

13m

Recognizing the Common Creative Blockages

Sometimes the hardest part is getting out of your own way. We’ll gently name the fears, doubts, and hidden blocks that keep creativity stuck—and I’ll share tools to loosen their grip so your ideas can breathe, stretch, and finally take flight.

10m

Finding a Unique Voice and Authenticity 1

Before you had rules, you had instincts. We’ll peel back the layers—returning to the kid who played freely and the teen who felt deeply. Along the way, you’ll find what got lost, what got silenced, and what’s ready to roar again.

15m

Finding a Unique Voice and Authenticity 2

You’ve asked the big questions before—quietly, in the in-between moments. Now, we’ll gather the echoes. I'll teach you how to trace the sparks, the patterns, the pull that never left. What once felt like a whisper may soon rise as your answer.

8m

Contemplative Practices

Let’s slow it all down. With breath, stillness, and simple rituals, you’ll learn how to quiet the noise, soften the edges, and open space for clarity to land. I’ll show you how a tiny corner of calm can become your most powerful creative tool.

12m

Breath and Conscious Movement

Movement becomes a language, and breath the guide. We’ll explore how tuning into both can unlock stuck emotions, clear space inside, and wake up the kind of energy that moves you—from the inside out.

16m

Yoga for Relaxation and Vitality

Some doors don’t open with force—they open with flow. In this gentle yoga sequence, you’ll ease into your body, shake off the static, and create the perfect space for stillness, focus, and the sparks of creative work to follow.

14m

Mind: The Power of Meditation

Not all ideas come from thinking—some rise up from stillness. You’ll explore how breath, movement, and presence can hush the mental chatter, tune you into your intuition, and open that wide, quiet space where creativity feels effortless.

15m

Building a Consistent Practice

Let’s build something that fits like a second skin. You’ll craft a personal ritual—part sanctuary, part spark—that weaves together breath, movement, and quiet. It’s not about perfection, it’s about creating a space where inspiration knows exactly where to find you.

14m

Navigating the Download Process

What if your best ideas weren’t thought—they were felt? You’ll learn to tune into that quiet knowing, let go of overthinking, and catch ideas as they arrive—raw, real, and ready. It’s about trusting what shows up and making space for the real you to lead.

15m

Finding Inspiration Beyond the Studio

You don’t need a studio to stay inspired. I’ll show you how to keep your creativity alive wherever you are—by staying curious, shaking off old habits, and turning everyday moments into playful sparks for new ideas.

5m

What Is Yoga for Artistic Minds?

This isn’t about mastering poses—it’s about creating space for your ideas to breathe. Are you ready?

3m

Breathing as a Creative Compass

If you’ve ever felt stuck, overstimulated, or just overwhelmed by the intensity of your own imagination, this space is for you.

10m

Yoga Flow: Vinyasa Style 1

Ready to bring theory into practice? In this session, we step onto the mat and into motion with our first guided Vinyasa Flow, tailored for beginners and creative minds new to yoga.

3m

Yoga Flow: Vinyasa Style 2

You’ll explore a dynamic sequence that blends breath, strength, and mobility. From sun salutations to deep stretching and stillness, this flow balances effort and ease to ground both body and mind.

35m

VG Flow Structure

In this lesson we will practice a 35 minute Vinyasa Flow to build strength, flexibility and mindfulness.

41m

Restorative Practice for Deep Release

This restorative practice is ideal for anyone experiencing stress, burnout, or fatigue—especially those who lead busy creative lives and need a break from mental overload. It’s also perfect for those new to yoga or who seek a slower, more reflective approach to their practice. By incorporating Restorative and Yin Yoga into your routine, you’ll cultivate a deeper sense of relaxation, foster emotional release, and create a calm foundation for your creative work.

46m

Vinyasa For All Levels

Morning energy, inspiring creativity! This flow is a full-body experience that emphasizes breath-led movement, intuitive transitions, and mindful presence. Expect a blend of standing and balancing postures, heart openers, and hip releases that help free up energetic blockages and encourage a sense of openness—physically and mentally.

48m

Upper Body Vinyasa

Let me show you how to open your shoulders and hips, counteracting the tightness caused by long hours of sitting. Through breath-led movement, you'll explore stretches for the hip flexors, wrists, hamstrings, and shoulders, using props like blocks and straps for support.

22m

Open Hips

Dive into a sequence designed to release tension in the hips and hip flexors using slow, intentional movements and breath. Through supported pigeon poses, seated folds, and strap-assisted stretches, you'll explore deep mobility while respecting your body's unique range.

22m

Rituals to Incorporate to Your Yoga Practice

Experience the profound healing effects of Restorative Yin Yoga in this short but powerful 10-minute practice. Let go of tension, calm your mind, and reset your body for the next creative chapter.

4m

Podcast: Breathe Again — A Creative Awakening Through Crisis

What if the thing holding you back wasn’t in your mind, but in your bloodstream? A misdiagnosed illness sparks a powerful reawakening, leading from darkness to a life reshaped by yoga, breath, and purpose. Discover how slowing down, tuning in, and moving with intention can reignite creativity and turn personal healing into collective transformation.

9m

Understanding Archetypal Forces

In this lesson, we’re going to explore archetypal forces. So, what exactly are archetypes?

5m

Neuroscience: Archetypes in the Body

Let's talk about how the Masculine/Yang and Feminine/Yin archetypes get played out in our brain.

5m

Taming the Inner Critic

Through symbolic storytelling, you'll begin to access your intuitive, right-brain awareness—activating the feminine yin archetype. By exploring characters as aspects of your psyche, you’ll uncover how instinct, inner criticism, and creative vulnerability shape your self-expression.

5m

The Split Within: Understanding Inner Imbalance

In this lesson, we’ll look at how the energy to create comes from the archetypal realm, but sometimes the wires get crossed when the energy starts to move, and this blocks the flow. It can be really frustrating.

7m

Results of Disconnection in the Creative Process

By reflecting on this Kikuyu tale, you’ll uncover how dismissing the unseen—intuition, emotion, and inner knowing—can sever your connection to the feminine. Through story, you’ll explore the importance of honoring insight before action, and how ignoring it may silence your creative inspiration.

5m

Discovering Your Personal Archetypes

Through guided imagery, you’ll experience the contrasting energies of your inner masculine and feminine in a physical, emotional, and symbolic way. This embodied encounter helps you recognize how these forces show up in daily life and creativity—revealing which parts are dominant, silenced, or in conflict.

8m

Discovering the Center Within

Through this guided practice, you’ll embody and observe the distinct energies of your inner masculine and feminine in dialogue. From your center—your inner decision-maker—you’ll begin to witness how these forces relate, revealing patterns of dominance, silence, conflict, or harmony in your creative and emotional life.

10m

Integrating Feminine & Masculine Energies

You’ll reflect on the core role of your inner center—the part of you that mediates between the feminine and masculine. As you learn to observe, listen, and respond from this space, you’ll strengthen your ability to balance intuition and action, creating intentional harmony in both life and creativity.

8m

The Worth of Your Thoughts

Why are thoughts the key to success? Here I'll explain the importance of being aware of our thoughts, given they are the root of our actions and hence our success.

8m

R.E.S.T.

The concept of R.E.S.T. will help you manifest your goals. In this lesson, I'll tell you all about this concept, how it works, and how you can implement it.

3m

Knowing Your Why

Knowing why you're going after your goal is what will get you through the tough times. Why do you want to manifest this specific goal? I'll guide you through this introspective search, as you go from your "What" to your "Why".

4m

Procrastination

Do you find yourself often delaying doing something important and carrying out trivial tasks instead? In this lesson, I will teach you how to deal with procrastination and tackle the feeling of discomfort that is at the root of it.

3m

Abundance and Scarcity

Now I'll teach you the difference between a scarcity and an abundance mindset. How can you shift from one to the other, and how will this influence the quality of you work?

4m

Learning to Fail

The last foundation on which we will focus in this unit is Failure. This lesson will explain why failure leads to success, and I'm going to encourage you to fail and show you how this can help you embrace a growth mindset.

3m

Presence

The first of our practices has to do with presence. I will teach you the importance of being present and the power of planning your goals from the present moment.

3m

Manifestation

You will now learn how to manifest your goals. Manifesting isn't just a case of thinking something into existence. The key here is to align your thinking with your actions. Focus on what you do want, not on what you don't want.

4m

Visualisation

In order to be able to achieve any goal, it's important that you start by believing it is possible to achieve, so I am going to teach you how to believe through visualisation.

3m

The First Three Steps

I will start by introducing you to the ten steps you should follow in order to manifest and achieve your goals. Then, I'll explain more in-depth the initial three steps: deciding on your goal and setting daily intentions, creating an action board, and practicing believing.

8m

The Next Steps

The following stages are: creating your action steps, listing your hurdles and strategies, and scheduling your list.

5m

The Final Steps

We will now be focusing on steps 7 to 10: taking inspired actions, trusting in the process, being open to receiving and practising gratitude, and finally, managing your mind.

3m

How to Move Forward

If you didn’t quite hit your 30-day goal, don’t fear, all is not lost! In this lesson, we will explore a few of the reasons why you may not have managed to manifest your goal this time around.

3m

Setting a Big Goal

When you do manage to successfully manifest your 30-day goal, you can move on to the next level! Here I'll explain how you can use the methods taught in this course to manifest a BIG goal.

2m

Energy and Brain Power: The Metabolic Basics

First of, I'll teach you everything you need to know about how the brain uses glucose, ATP, and ketones; as well as mitochondrial function and nutrients that support it.

6m

Macronutrients for Mental Clarity

Now that we’ve explored how the brain gets its fuel, we’re going to zoom in on the big three macronutrients: carbs, proteins, and fats.

8m

Micronutrients that Matter

So, we've talked about the big three macronutrients—carbs, protein, and fat—it’s time to zoom in on the micronutrients. These are the vitamins and minerals that your body needs in smaller amounts, but are just as crucial for optimal brain function. They play a major role in everything from memory and focus to mood regulation and mental clarity.

6m

Blood Sugar and Creative Consistency

It's time to talk about glycemic index, signs of imbalance, and eating strategies for mental endurance and stable energy. You’ve certainly heard the term “blood sugar” before, but do you know just how much it impacts your creativity and focus? Let’s break it down.

6m

The Ultimate Brain Food List

When it comes to doing creative work—writing, designing, building something from nothing—your brain is working overtime. And the truth is, your brain can’t function at full capacity without the right nutrients. So, we’re diving into what I call the Ultimate Brain Food List.

5m

Neurotransmitters On the Plate

Now that you’ve got your brain food list in hand, let’s zoom in on what those foods are actually doing once they’re in your body—especially how they influence your brain chemistry.

5m

Circadian Nutrition: Timing the Meals with Creative Rhythms

Let’s talk about something that’s often overlooked in nutrition: when you eat. Circadian nutrition is all about syncing your meals with your body’s natural 24-hour rhythm—what we call the circadian clock.

4m

Mood-Based Eating: Fuel or Wind Down?

Have you ever sat down to work and felt like your brain just wouldn’t turn on—foggy, distracted, or sluggish—despite having eight tabs open and a to-do list that could wrap around the block? Here, you'll learn how to use food to modulate states of alertness, calm, focus, or inspiration.

5m

ADHD Brain and Nutrition

ADHD, or Attention-Deficit/Hyperactivity Disorder, is a common neurodevelopmental condition that affects attention, focus, impulse control, and emotional regulation. Food can be a powerful tool in your toolbox—not a magic fix, but a consistent, supportive rhythm that helps regulate focus, energy, and mood.

5m

Hydration, Caffeine and Cognitive Clarity

Alright, let’s talk about one of the simplest, most powerful tools for unlocking your creative clarity... and it’s not a fancy or expensive supplement. It’s water. Just plain old hydration.

6m

Adaptogens and the Stress-Resilient Mind

Here, you'll discover the power of ashwagandha, Rhodiola, Lion’s Mane, and how they support creative stamina.

4m

Nootropics: Nature’s Cognitive Enhancers

Let’s dive into a topic that’s gotten a lot of buzz lately: nootropics. Also known as “smart drugs” or brain boosters, nootropics are substances that support memory, focus, motivation, and overall brain performance.

5m

Supplements: What’s Smart, What’s a Scam

In the creative world, where focus, energy, and mental clarity are everything, supplements can seem like a shortcut to superpowers. But here’s the truth: supplements are just that—supplemental. They’re not magic pills. They don’t replace food, sleep, hydration, or movement.

6m

The Gut-Brain Axis Explained

Let’s kick things off with a big idea: Your gut is not just about digestion. It’s also your emotional barometer, your second brain, and one of the most underappreciated drivers of creativity and mental clarity.

3m

Prebiotics, Probiotics and Everyday Gut Support

Get ready to know one of the simplest—and most powerful—ways to support your mental clarity, creativity, and emotional balance: through the food you eat every day.

5m

Eating for Emotional Resilience

I'll talk about something every creative person deals with—emotional highs and lows, mental slumps, and energy crashes. Your brain is not a machine—it’s a dynamic, emotional, chemical system that changes hour by hour.

6m

Hidden Triggers: Food Sensitivities and Mental Clarity

As a creative, you already know how essential clarity, energy, and emotional steadiness are to doing your best work. But what if some of the foods you eat every day—maybe even the ones you think of as healthy—are quietly sabotaging your brainpower?

5m

Nutrition for Cognitive Longevity

When we think about brain health, most people focus on the short term: boosting focus for a deadline, calming nerves before a meeting, or staying energized through a long creative sprint. But your daily food choices are also laying the foundation for how your brain will function decades from now.

7m

Anti-Inflammatory Eating for the Creative Life

Imagine your brain like a high-performance creative studio. To run smoothly, it needs the right tools, the right rhythm—and most importantly, the right fuel. But what happens when that studio is operating in a cloud of stress, clutter, and constant interruptions?

7m

Managing Stress Through Food and Ritual

Dive deep into the body's stress response, cortisol, and creating nourishing routines around meals.

6m

Building a Brain Fuel Plan

In this lesson, we’re going to tie everything together and create a personalized brain fuel plan designed to support your long-term creativity, focus, and cognitive health.

7m