Arrive & Ground (5 min)
We open with a short guided meditation — no preamble, no awkward introductions. Just an immediate invitation to land in the present moment.
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Name What's Heavy (10 min)
Before any teaching, you write down 5 things that are making you feel overwhelmed, overstimulated, or stuck in your head right now. Work. Screens. Comparison. Stress. Relationships. Whatever it is — you name it. Because you can't change what you can't see.
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From Awareness to Mindfulness (8 min)
A short, honest conversation about why the mind gets so loud — and what awareness actually means as the first step toward something quieter.
From there, you'll be introduced to mindfulness — not as a buzzword, but as a simple, science-backed practice of training your attention.
Relatable, grounded, and rooted in what you just wrote.
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Practice 1 — Breath Awareness (8–10 min)
A guided breathing exercise that anchors you in the present moment.
Simple enough for a complete beginner. Powerful enough to feel immediately.
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Practice 2 — Observation Practice (8–10 min)
A guided mindfulness exercise around noticing thoughts without being pulled into them.
You'll experience firsthand what it means to observe your mind rather than be controlled by it.
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Flip the List (10 min)
You go back to your original list and flip it — writing what you want to feel and experience instead,
based on what you just felt in the practices.
You share in pairs first, then with the group. This is the moment most guests say they'll remember.
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Tools to Take Home (5 min)
3–5 simple mindfulness practices you can use anywhere — explained clearly and handed to you in a printed take-home guide to keep.
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Close — One Word (3–5 min) Each guest shares one word for how they feel right now. A final breath together. And you leave different from how you arrived.