The Well-Being Toolkit Program

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An Interactive Online Program to Manage Stress, Build Resilience and Cultivate Well-Being.

Practical Tools for Challenging Times

About the Program and Ongoing Community

So many of us are feeling stressed, uneasy, and unsettled amidst all that is going on in the world and in our lives. We can’t always control our external circumstances, and this can leave people feeling helpless, anxious, and discouraged. Sometimes it can feel like we just go through our lives walking around on automatic pilot. But what many people are not aware of is that we all experience internal mental habits that play a role in contributing to the unease, unhappiness and stress that we feel. This is actually good news because as we learn to work with these mental habits, we can bring ease to our challenges and greater joy into our lives. This online program will show you how!

Combining modern science and ancient wisdom, heart, mind, and body, you will learn concrete, evidence-based tools to help you strengthen mindful awareness, self-compassion, resilience, perspective, gratitude and the ability to show up as your best self. You will learn how to shift from surviving mode to thriving mode through short mind-body practices that you can bring into your day and life to meet day-to-day challenges, deepen your well-being, and help strengthen inner resources and inner peace.

Here’s a closer look at what you will learn:

Week 1: The bad news and good news about your brain and why that matters. The mental habit of “the False Alarm” and how to unhook from habitual stress.
Week 2: The mental habit of the “Stuck Dial”: How to step out of automatic pilot and into the precious moments of your life.
Week 3. Working with “the Noisy Person at the Movie Theater” and the narratives that keep you stuck.
Week 4: Working with “the Finger Trap Dilemma”: Finding the anchor in the emotional storms.
Week 5: The “Velcro Problem” and “the Magnifying Glass”: Cultivating positive emotions.
Week 6: Shifting where your mind rests: Deepening the power of “the Magnifying Glass.”
Week 7: Using “the Beacon” to connect with and live from your deepest values.
Week 8: Putting it All Together: The gift of our mental habits and using our tools to shift from surviving to thriving.

BEYOND WEEK 8: BE PART OF AN ONGOING COMMUNITY! Make these tools a part of your day-to-day life!

After week 8, be part of an ongoing community! We will meet monthly to continue to work with these tools and make them a part of your life. Additionally, you will have the opportunity to work with a buddy to meet with monthly as well, to support one another on this journey.
As part of this course, you will receive a 1:1 coaching session with me where we will come up with an individualized plan to bring these tools into your life and create a personalized meditation that can support your goals.

I hope you’ll join me! Space is limited.

BONUS: Included in the cost of the program are two 10 session audio courses which will reinforce the tools for your well-being toolkit!

You will receive the audio course: “Coping with Stress: Practical Tools for Resilience and Well-Being” (10 sessions each of 10-15 minutes per session)
You will receive the audio course: “How to Transcend the Habits of Your Mind and Awaken to Your Fullest Life” (10 sessions each of 10-15 minutes per session)

Meeting Times:

Classes will meet on consecutive Monday evenings for the first eight weeks.
Times will be 5:30-7:00 pm EST via Zoom for the initial 8 weeks. Start date for next cohort to be announced. Monthly meetings after that will be on Mondays in the late afternoon or evening.
Please note: The first class will end at 7:15 pm.
Subsequent meetup dates and times to be announced.

Curriculum:

The curriculum follows an eight-week sequential program that builds upon itself, so it is important that participants be able to commit to the full eight weeks to get the most out of the class. Beyond the initial eight weeks, the program will have monthly meet-ups to continue to engage with this work.

The material in this course is largely based on the curriculum from my book The Transformative Power of Ten Minutes: An Eight Week Guide to Reducing Stress and Cultivating Well-being and my book Dancing on the Tightrope: Transcending the Habits of Your Mind and Awakening to Your Fullest Life.

Because homework assignments will be drawn from The Transformative Power of Ten Minutes (which has accompanying worksheets and guided audios to go along with it) I strongly recommend that you purchase a copy of the book (available on Amazon via kindle or soft cover). The cost of the course has been adjusted to factor this in.

If you would like to integrate the material being taught more deeply, you may also consider obtaining a copy of my newest book Dancing on the Tightrope: Transcending the Habits of Your Mind and Awakening to Your Fullest Life, but this is not required.

This course will involve some didactic learning as well as experiential learning (in the form of short guided meditations, guided visualizations, and writing exercises), to help you practice the skills being taught so you can take them into your daily life. There will be short opportunities for people to share what they observed from these experiences and from “homework” during the week.

* Note this class is intended for a relatively small number of participants and the zoom platform will allow members to see one another, and to interact at times.

Disclaimer

This program is educational in nature only and is not intended as therapy, psychological consultation or psychological treatment of any kind. My role is strictly as a teacher/facilitator. I will NOT be able to address any personal mental health issues or needs. If you are in need of such support, I encourage you to seek the advice of a licensed mental health professional in your area.

About the Instructor

Beth Kurland, Ph.D., is a clinical psychologist, author, Tedx and public speaker, and coach with over 28 years in the field of psychology. With a strong interest in mindfulness and a passion for and expertise in mind-body strategies, she helps people across the life span to cultivate whole-person health and wellness.

She is the author of three award-winning books:

Beth is a regular blog writer for Psychology Today and PsychCentral and many of her meditations are available on Insight Timer.

What you get:

This program includes:

12 initial hours of live group instruction and interaction (discussion, experiential exercises, etc.).
1 hour of 1:1 personalized instruction and coaching (including creating a personalized recorded meditation just for you)
2 audio courses (with additional guided meditations) which will reinforce everything you have learned
4 hours of further group instruction, guidance and support to bring these tools of well-being into your life
6 months and 17 hours to learn with myself and be part of a small community to support you on you journey and build lasting inner resources for well-being and transformation