Pause & Center: A Self-Care Toolkit for Resilience in High-Stress Roles

Time & Location: Jan 11th to 25th

Saturdays: 13:00 - 15:30

Location: Denizen Self-Care Studio

Discover the power of self-care to transform how you navigate life’s pressures with Pause & Center: A Self-Care Toolkit for Resilience in High-Stress Roles. This practical and transformative 3-week course is designed for individuals in demanding environments seeking balance, emotional regulation, and lasting resilience.

Through expertly guided practices including mindfulness, yoga, breathwork, and self-reflection, you’ll learn how to:

• Understand the impact of stress on your mind and body.
• Regulate your emotions with evidence-based techniques.
• Cultivate inner peace and create your personal safe space.
• Harness the benefits of mindfulness, meditation, and yoga for stress relief.
• Open your heart to trust and compassion through affirmations, gratitude, and movement.
• Integrate sustainable self-care practices into your daily life.

Each week combines actionable insights, gentle yoga sequences, and meditative tools to guide you toward a more grounded, centered, and empowered self. Whether you're looking to overcome burnout, reduce anxiety, or simply prioritize your well-being, this course equips you with the skills to thrive in any high-stress role.

Embrace this journey to reclaim your calm and build unshakable resilience, one mindful moment at a time.

This concise, impactful course is designed for individuals in demanding environments who want to balance their responsibilities with self-care and emotional well-being.

Through mindfulness, yoga, breathwork, and guided self-reflection, you’ll learn to:

• Understand how stress impacts your nervous system.
• Regulate your emotions with proven techniques for mindfulness and breath control.
• Create a safe mental space to find refuge in challenging moments.
• Harness heart-opening practices to cultivate trust, compassion, and inner peace.

What’s Inside the Course:This course features simple, science-backed practices to help you manage stress and rediscover your energy:

• Yoga: Gentle sequences designed to ground and open the body, including heart and hip-opening poses.
• Breathwork: Techniques like extended exhalation and alternate nostril breathing to calm the mind and body.
• Meditation: Guided practices like body scans, emotional observation, and heart-centered meditations.
• Journaling: Prompts for gratitude, emotional awareness, and envisioning your perfect day.

Who It’s For:Meet Pause & Center—a self-care toolkit designed to help you recharge, find balance, and build resilience. Whether you’re currently in a high-stress role, you have struggled with burnout, or you want to balance your professional and personal life, this course is your path to renewed energy and emotional balance.

What can you expect?

• Calm Your Mind and Body: Learn breathwork and mindfulness techniques to quiet mental chatter.
• Build Lasting Resilience: Develop tools to navigate stress and maintain emotional well-being, even in high-pressure environments.
• A Toolkit for Life: Walk away with yoga and breath exercises, journaling prompts, and meditation techniques you can use anytime, anywhere.

Duration:3 weeks

Rediscover your inner calm and start building resilience today!

Course Fee: 150 euros for the full course

For USC members: Each session is bookable with an extra fee of 30 euros.