Meditation Sessions

(15-30 minutes)

 

In our busy and distracting world, it's easier than ever to get stressed out and burned out. Adding Meditation to your wellness program will help your associates manage their stress, increase productivity, and find peace of mind. Jerry will guide participants through a series of exercises to help them calm their minds and focus. Even the most wandering of minds will find peace through his guidance. Longer sessions also include some seated light stretching.

 

Needs for program:

• It is ideal that participants have a quiet and distraction free space to practice in (or noise-cancelling headphones, if a virtual session)

​

Sample Session

Yoga Classes

(30-90 minutes)

 

Adding yoga classes to your wellness program will help your team to unwind and manage stress, all while supporting their physical wellness. Jerry's careful training and modifications will make yoga postures accessible to everyone, no matter their skill level or limitations.

​

Needs for program:

• It is ideal that participants have a quiet, open, and distraction free space to practice in.

• Yoga mat

• Clothes participants can stretch in

• Water bottle

• Yoga blocks (optional)

​

Sample Session

Office Chair Yoga

(30-60 minutes)

 

Limitations to yoga classes in the office include: 1) having space and 2) changing clothes. Jerry has adapted a style of yoga practice that allows participants to stay in their normal clothes and still get the effects of a regular yoga class, all from the comfort of an office chair. This class is easily done at someone's desk and can fit into anyone's lunch hour.

​

*Read Jerry's recent blog on the benefits of Office Chair Yoga

 

Needs for program:

• It is ideal that participants have a quiet, open, and distraction free space to practice in

• A stable chair (upright position locked into place, if using an office chair)

• Lateral and forward open space for leaning and folding forward

​

Sample Session

Stand & Stretch Break

(15-30 minutes)

 

Take a quick break from your seat to Stand & Stretch! This guided stretching session will help wake you up, improve your mood, release tension in your body, and counteract the physiological effects of sitting. These yoga-informed practices are tools for you to use in your daily life to support your wellness journey.

 

Prolonged sitting can have adverse effects on your physiological health, creating tight muscles, stagnant organ function, and depleted metabolism. Even just a few minutes of stretching and movement can help your body feel better.

 

For support, you will need a chair or table/desk for this practice and a little bit of space to move. No special clothing, equipment, or experience required.

​

Needs for program:

• It is ideal that participants have a quiet, open, and distraction-free space to practice in

• A stable chair (to be used for support)

Breathing Techniques to Manage Stress

(15-30 minutes)

 

Similar to guided meditation, these sessions lead your team through different breathing techniques from the yoga tradition to create certain lasting effects on their bodies, nervous systems, and minds. Many of these techniques have been published in Jerry's new book, Essential Pranayama: Breathing Techniques for Balance, Healing, and Peace, and are accessible to beginners.

​

Needs for program:

• It is ideal that participants have a quiet and distraction free space to practice in (or noise-cancelling headphones, if a virtual session)

Systematic Relaxation Sessions 

(30-45 minutes)

 

Practiced laying down on a yoga mat (or blanket), Jerry helps to reprogram the accumulation of tension in the physical body and stress of the mind. These sessions are a journey into the deepest levels of relaxation while still remaining fully aware. Great for the midday slump, to combat burnout, or to recover energy during those intense deadlines.

​

Needs for program:

• It is ideal that participants have a quiet and distraction free space to practice in (or noise-cancelling headphones, if a virtual session)

• Participants will need a comfortable surface to lay down on (like a yoga mat, couch, bed, blanket, carpeted surface)

• A small pillow for comfort

• A blanket to cover up with

• The more comfortable you are, the better!

​

Sample Session

Restorative Yoga @ Home

(45-60 minutes)

 

Restorative Yoga is a passive form of yoga that helps to release the accumulation of tension in the body through long-held and supported postures. Using common items from around the house to support themselves with, participants will feel relaxed, restored, and refreshed after one of these sessions.

​

Needs for program:

• It is ideal that participants have a quiet, open, and distraction free space to practice in.

• Yoga mat

• Clothes participants can stretch in

• Two standard bed pillows

• 1-2 thick folded blankets (like a throw-blanket)

​

Sample Session

Mindful Writing Sessions

(30-45 minutes)

​

Mindfulness meditation and journaling, together, is a great way to help bring awareness to and organize our thoughts and feelings. Participants can gain a clearer understanding of their relationship to their work, identify mental blocks, and move past limiting mindsets. The goal in this experience is to let the words flow out so that they can be witnessed from a compassionate place.

​

In this experience, participants will be led through a brief mindfulness meditation where they will be given a writing prompt. They'll then have time to write freely on the topic, unstopped. We'll end the session with a short discussion about insights gained and paths forward with that information.

​

Participants will gain:

• New perspectives on their thoughts and feelings

• Nervous system regulation through meditation

• A free writing framework to practice on their own

​

Sample Session