Calm Heart, Calm Mind
Overcome Overthinking and Gain Calm, Clarity, & Confidence
Note - Price is in US $. Contact me for secure links to transfer in NZ$.
Module 1: Kickstart/Rejuvenate. Discharge emotional congestion & physical tension. Learn to access calm , be present with dignity and own your physical space. Use the three part model I’ve developed to understand your needs better and understand why you might have “one foot on the accelerator and one on the brake”!
Module 2: Self Talk. Learning to Journalling for Deeper Clarity rather than reinforcing old thinking habits that contribute to overwhelm. Taming the Inner Critic.
Module 3: Self- sabotage. Unclogging your mental engine for smoother performance. Changing this will boost your confidence and self-esteem.
Module 4: Thinking Strategy. Our society values thinking but we aren’t given the tools to think with clarity. We look at three alternative ways of thinking rather than overthinking and apply them to your life so that you get to see that you can be mentally flexible and move from overwhelmed and stuck.
Modules 5 – 12 will depend on the needs of this first group and will be developed responsively.
Key topics:
This is an online self-paced course using video, MP3s for download, checklists, and other materials that will guide your learning and are based on my background in distance education. I recommend setting aside an hour a week which can be in parts – each talk/sound file will be in 5-15 minutes long so that you can learn easily and fit this into your busy life. You have lifetime access to these materials, including as I add more material for the next version of the course.
Notes
This course will be priced next year at $1,500 and is currently offered at a lower introductory price with more Q + A sessions and a smaller class size. The course is currently offered for a one time payment of $497 or three monthly payments of $190.
Kumari Valentine
Welcome!
Your 90-day Goal(s)
Journalling for a clearer mind
Downloads
Introductions - feel free to post here
Overview of Module 1
Three Parts of the Self
Why Relax?
Progressive Muscle Relaxation
The Jedi 3 Point Stance and the Heart's Embrace
Exercises that make up the Jedi 3 Point Stance and the Heart's Embrace
Module 1 Downloads
Overview of Module 2: Self Talk
Why is Self Talk important?
Tree Analogy for Understanding layers of Self Talk
Parts of the Self and Self Talk
Filters/Biases - seeing the world through Coloured Glasses
Downward Arrow
Keeping a Basic Thought Record
Advanced Thought Record
Evidence for and Against - With Puppets!
Module 2 Downloads
Module 2 Discussion
Overview of Module 3: Self Sabotage
Self-sabotage: Behaviour
Self-Sabotage: Thoughts
Modes in Dialogue
Reversals - another way to look at Self Sabotage Themes
Meta Cognitive Beliefs
Worksheet for use with Module 3
Survey: Module 3 2 Questions
Overview of Module 4: Be more Strategic with your Thinking!
Handouts for Module 4
Mind Mapping
Case: Margaret (Intro)
Types of Thinking
Choose Problem Solving
Guided exercise: Problem-Solving rather than Overthinking
Choose Reflection
Guided exercise: Reflection rather than Overthinking
Choose Mindfulness
Shake the Dandelion Head - Dealing with Worries
Thoughts as Clouds
Overview of Module 5: A Coach rather than a Critic
Handout for Part 1 and 2 Background
Why do we have a Critic?! Background Part 1
Changing the Critic - Background Part 2
Choose Coulds instead of Shoulds
Do the Opposite!
Use affirmations
Tune into your Coach
Use Humour!
Welcome to Module 6
Handout for Module 6
Feel the Fear and Do it anyway!
Taking Action!
Urge Surfing
Safe Place Visualisation
Welcome to Module 7: Overview
Handout to accompany Module 7
Values rather than Shoulds - Background Part 1
What are my Values?
Questionnaire to help you identify your Values
Starting the Day MP3
Values Compass: Bonus MP3
Welcome to Module 8: When feeling blah or Meh
Making S P A C E
Restart. Reset
When Feeling Overwhelmed
When Feeling Tired
Ending the Day
Welcome to Module 9
Handout for Module 9
Healing the Vulnerable Child: Background
Exercises: Heal the Vulnerable Child
Handout for Module 9
Part 1
Part 2
Handout for Module 11: Appropriate Assertiveness
Introduction
Non Verbal Assertiveness
Case Study and Ideas
Handout for Module 12
Part 1
Part 2
Part 3