Find Calm in a Busy Mind
A FREE 4-Week Mindfulness Program for Stress Relief and Emotional Balance
Mindfulness & Meditation for Mental Wellness & Inner Peace
Mindfulness & Meditation for Mental Wellness & Inner Peace
Please scroll down to submit your Before & After Class form...
Session 1:
Foundations of Mindfulness & Present-Moment Awareness
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Workbook AssignmentsSession 1: p. 6 -11
Daily Mindfulness Practice Log p. 24 Mindfulness in Daily Life Checklist p. 25 Weekly Reflection Journal p. 26 |
Bonus Materials:
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Progressive Muscle Relaxation
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5 Minute Breathing Exercise
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Download Your Workbook:
The workbook is fillable, which means you can type your responses directly into the PDF on your computer, tablet, or other device. If you prefer, you're also welcome to print it and complete the exercises by hand.
We'll be using the workbook throughout the course for reflections, journaling exercises, practice logs, and home assignments, so please have it available during each class.
We'll be using the workbook throughout the course for reflections, journaling exercises, practice logs, and home assignments, so please have it available during each class.
| august_mindfulness___meditation_workbook.pdf |
Zoom Information:
ZOOM LINK: https://us06web.zoom.us/j/8483735125?pwd=MGtPU010RWE3aEZGNSsrUVJ6cmhIQT09&omn=86423740172
MEETING ID: 848 373 5125
PASSWORD: zen
MEETING ID: 848 373 5125
PASSWORD: zen
An Invitation to Practice Generosity (Dāna)
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This course is offered freely as a gift to the community. In the Buddhist tradition, this spirit of generosity is known as dāna—the practice of giving freely to support the teachings and make them available to others.
There is absolutely no expectation or obligation to give. Your presence and participation are truly enough. However, if you find value in this course and would like to support my continued work in offering mindfulness and meditation programs, your gift of dāna is gratefully accepted. Your generosity helps make future classes and resources available to others and is received with deep appreciation. Thank you for considering supporting this work, and thank you for being part of this community. |
Participant Acknowledgement:
By registering for and participating in this course, you acknowledge that you have read and understand the following: Mindfulness practice has been associated with many benefits, including improved concentration, stress reduction, and helping to manage mild symptoms of pain, headaches, depression, anxiety, and gastrointestinal discomfort. At times, mindfulness and meditation practices may also bring forth memories, emotions, or experiences that feel uncomfortable or emotionally challenging. Some participants may notice changes in their sleep patterns or dreams as they develop a regular mindfulness practice. If you experience negative or distressing reactions during or after this course, please seek assistance from a qualified mental health professional. If you are currently receiving treatment from a physician, therapist, psychiatrist, or other mental health provider, you are encouraged to consult with them before beginning this course and to keep them informed of any significant changes in your emotional well-being throughout your practice. This course is intended for educational and personal wellness purposes only. It is not psychotherapy, counseling, psychiatric treatment, or medical care, nor is it intended to diagnose, treat, cure, or prevent any medical or mental health condition.
This course will be recorded and replays will be available on this page.
Your participation confirms that you have read, understood, and voluntarily accept the information above and the Ground Rules below.
This course will be recorded and replays will be available on this page.
Your participation confirms that you have read, understood, and voluntarily accept the information above and the Ground Rules below.
About the Course:
Feeling overwhelmed, stressed, or constantly on the go?
Learn simple mindfulness practices that help you slow down, observe your thoughts, and respond to life with greater clarity and compassion.
Learn simple mindfulness practices that help you slow down, observe your thoughts, and respond to life with greater clarity and compassion.
✔ Beginner friendly
✔ Practical daily tools
✔ Supportive learning environment
✔ Practical daily tools
✔ Supportive learning environment
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Course Details
Cost: FREE Dates: August 9, 16, 23, and 30 Time: 6:00 PM – 7:30 PM Central Time Location: Online via Zoom Class Size: Limited to 10 participants to provide a supportive and interactive learning experience. |
Life moves quickly. Between work, family, responsibilities, and the endless demands of everyday life, it's easy to feel disconnected—from ourselves, from others, and from the present moment.
Imagine having practical tools that help you slow down, quiet the mental chatter, manage stress more effectively, and approach life with greater peace and resilience.
Imagine having practical tools that help you slow down, quiet the mental chatter, manage stress more effectively, and approach life with greater peace and resilience.
That's exactly what this course is designed to help you do.
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You Are In! FREE four-week online course where you'll learn simple, evidence-informed mindfulness and meditation practices that can help you create lasting positive changes in your daily life. Whether you're completely new to mindfulness or have practiced before, you'll discover practical skills that you can begin using immediately. This isn't about becoming a different person. It's about learning to be more fully present with the life you're already living. |
Denise Levy, BSW Mindfulness & Meditation Guide & Practitioner
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4 Week Free |
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Course |
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What You'll Learn Throughout this four-week course, you'll learn how to:
✔ Reduce stress and anxiety ✔ Calm a busy mind ✔ Become more present in everyday life ✔ Work skillfully with difficult thoughts and emotions ✔ Develop greater self-compassion ✔ Improve communication and relationships ✔ Build resilience during life's challenges ✔ Create a sustainable mindfulness practice that fits your lifestyle 
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What Makes This Course Different? This isn't simply a meditation class.
It's an interactive learning experience that combines: ✔ Evidence-based mindfulness education ✔ Guided meditation practices ✔ Group discussion and questions ✔ Reflection exercises ✔ A comprehensive participant workbook ✔ Practical tools you can use immediately Everything is presented in a welcoming, supportive, and non-judgmental environment where you can learn at your own pace. There is no experience required. There is no "right way" to meditate. You simply come as you are... |
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This course is a great fit if you:
✔ feel overwhelmed or stressed ✔ want tools to support your mental wellbeing ✔ are curious about mindfulness or meditation ✔ want to develop a regular mindfulness practice ✔ value reflection and personal growth |
By the end of the course you will have:
✨ greater awareness of thoughts and emotions ✨ simple meditation practices you can continue using ✨ strategies for responding to stress more calmly ✨ tools for cultivating self-compassion ✨ a personal mindfulness practice plan |
Meet Your Instructor
Denise Levy, BSW, CMHP, CPRS-F
Denise Levy, BSW, CMHP, CPRS-F
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I have dedicated my career to helping others improve their mental and emotional well-being through coaching, mindfulness, and evidence-based practices.
As a Certified Mindfulness & Meditation Teacher, Certified Life Coach, and Certified Mental Health Professional, I believe mindfulness is one of the most powerful tools we have for creating greater peace, resilience, and emotional balance. My teaching style is compassionate, practical, trauma-informed, and focused on helping participants integrate mindfulness into everyday life—not just during meditation, but in relationships, work, and daily challenges. I would be honored to support you on your mindfulness journey. What You'll ReceiveWhen you enroll, you'll receive:
✨ Four live 90-minute online classes ✨Guided meditation experiences ✨Interactive discussions ✨A complete participant workbook ✨Reflection exercises ✨Daily practice tools ✨Resource recommendations for continued learning |
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Begin Your Mindfulness Journey
Mindfulness is not about clearing the mind or becoming perfectly calm.
It is about learning to meet life with awareness, patience, and compassion.
If you are ready to begin cultivating these skills, we invite you to join the course.
Mindfulness is not about clearing the mind or becoming perfectly calm.
It is about learning to meet life with awareness, patience, and compassion.
If you are ready to begin cultivating these skills, we invite you to join the course.
“The present moment is the only moment available to us.”
— Thich Nhat Hanh
— Thich Nhat Hanh
"Mindfulness isn't about escaping life. It's about learning to be fully present for it."
May you be safe.
May you be healthy.
May you be peaceful.
May you live with ease.
With loving kindness,
May you be safe.
May you be healthy.
May you be peaceful.
May you live with ease.
With loving kindness,
Course Outline
Week 1: Foundations of Mindfulness & Present-Moment Awareness
• What mindfulness really is
• The science behind mindfulness
• Benefits for mental and emotional wellness
• Guided breathing meditation
• Body Scan meditation
Week 2: Working with Thoughts, Emotions & Self-Compassion• Understanding the thinking mind
• Responding instead of reacting
• Learning the RAIN practice
• Self-compassion techniques
• Guided meditation
Week 3: Mindful Communication, Relationships & Compassion• Becoming a better listener
• Mindful speaking
• Compassion and healthy boundaries
• Loving-Kindness Meditation
• Relationship mindfulness
Week 4: Building Resilience & Creating a Sustainable Practice• Mindfulness during life's challenges
• Creating healthy habits
• Building emotional resilience
• Developing your personal mindfulness plan
• Integrating mindfulness into everyday life
Week 1: Foundations of Mindfulness & Present-Moment Awareness
• What mindfulness really is
• The science behind mindfulness
• Benefits for mental and emotional wellness
• Guided breathing meditation
• Body Scan meditation
Week 2: Working with Thoughts, Emotions & Self-Compassion• Understanding the thinking mind
• Responding instead of reacting
• Learning the RAIN practice
• Self-compassion techniques
• Guided meditation
Week 3: Mindful Communication, Relationships & Compassion• Becoming a better listener
• Mindful speaking
• Compassion and healthy boundaries
• Loving-Kindness Meditation
• Relationship mindfulness
Week 4: Building Resilience & Creating a Sustainable Practice• Mindfulness during life's challenges
• Creating healthy habits
• Building emotional resilience
• Developing your personal mindfulness plan
• Integrating mindfulness into everyday life
Participant Testimonials
"I came into this course feeling overwhelmed and emotionally exhausted. After just four weeks, I found myself responding to stressful situations with much more calm and clarity. Denise has a wonderful way of making mindfulness feel practical and accessible. I've continued practicing every day."
"I had tried meditation before but always thought I was 'doing it wrong.' This course completely changed my perspective. I learned that mindfulness isn't about having a quiet mind—it's about learning to be present. Denise created such a welcoming and supportive environment that I actually looked forward to each class."
"The workbook, guided meditations, and discussions gave me tools I could immediately apply to everyday life. I noticed improvements in my stress levels, my relationships, and even my sleep. I highly recommend this course to anyone looking to bring more peace into their life."
"As someone who struggles with anxiety, I was looking for practical strategies that I could use outside of therapy. The mindfulness techniques Denise taught were simple, realistic, and incredibly helpful. I left the course feeling more confident in my ability to manage difficult emotions."
"What I appreciated most was Denise's compassionate teaching style. She meets everyone exactly where they are without judgment. The course felt like a safe space to learn, reflect, and grow. I walked away with skills I'll continue using for years to come."
"This wasn't just another meditation class. It was a meaningful experience that helped me slow down, reconnect with myself, and become more intentional in my daily life. If you've been curious about mindfulness but weren't sure where to start, this course is the perfect introduction."
*There is no cost to participate in this group and no experience is necessary!
"I came into this course feeling overwhelmed and emotionally exhausted. After just four weeks, I found myself responding to stressful situations with much more calm and clarity. Denise has a wonderful way of making mindfulness feel practical and accessible. I've continued practicing every day."
"I had tried meditation before but always thought I was 'doing it wrong.' This course completely changed my perspective. I learned that mindfulness isn't about having a quiet mind—it's about learning to be present. Denise created such a welcoming and supportive environment that I actually looked forward to each class."
"The workbook, guided meditations, and discussions gave me tools I could immediately apply to everyday life. I noticed improvements in my stress levels, my relationships, and even my sleep. I highly recommend this course to anyone looking to bring more peace into their life."
"As someone who struggles with anxiety, I was looking for practical strategies that I could use outside of therapy. The mindfulness techniques Denise taught were simple, realistic, and incredibly helpful. I left the course feeling more confident in my ability to manage difficult emotions."
"What I appreciated most was Denise's compassionate teaching style. She meets everyone exactly where they are without judgment. The course felt like a safe space to learn, reflect, and grow. I walked away with skills I'll continue using for years to come."
"This wasn't just another meditation class. It was a meaningful experience that helped me slow down, reconnect with myself, and become more intentional in my daily life. If you've been curious about mindfulness but weren't sure where to start, this course is the perfect introduction."
*There is no cost to participate in this group and no experience is necessary!
FAQ Section
Do I need meditation experience?
No experience is necessary. The course is designed to be accessible for beginners and those new to mindfulness.
What if my mind keeps wandering during meditation?
This is completely normal. In mindfulness practice, noticing that the mind has wandered and gently returning attention to the breath is actually part of the practice.
What if I feel uncomfortable during meditation?
You are always encouraged to participate at your own pace. You can open your eyes, shift your posture, or simply observe your experience without pressure.
Will there be homework between sessions?
Participants are encouraged to practice mindfulness between sessions using the exercises in the workbook, but practices are optional and flexible.
How long are the sessions?
Each session is typically 90 minutes, including teaching, guided meditation, and reflection.
Do I need meditation experience?
No experience is necessary. The course is designed to be accessible for beginners and those new to mindfulness.
What if my mind keeps wandering during meditation?
This is completely normal. In mindfulness practice, noticing that the mind has wandered and gently returning attention to the breath is actually part of the practice.
What if I feel uncomfortable during meditation?
You are always encouraged to participate at your own pace. You can open your eyes, shift your posture, or simply observe your experience without pressure.
Will there be homework between sessions?
Participants are encouraged to practice mindfulness between sessions using the exercises in the workbook, but practices are optional and flexible.
How long are the sessions?
Each session is typically 90 minutes, including teaching, guided meditation, and reflection.
*I understand and acknowledge, Mindfulness practice has been known to have the benefits of improved concentration, stress reduction, and management of mild symptoms for pain, headaches, depression, anxiety, or gastrointestinal discomfort. The mindfulness meditation exercises may bring forth memories, emotions, experiences that may be uncomfortable. Some people may experience changes in their sleep or dreams. Seek counseling assistance if you are having negative or distressful reactions. If you are in treatment, consult with your mental health provider before beginning this practice. Advise your mental health professional of changes.
Specializing in Meditation for
Stress & Anxiety Management
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Certificate of Completion
from the University of California, Berkeley’s Greater Good Science Center and the Awareness Training Institute (ATI). ATI created The Power of Awareness in collaboration with UC Berkeley’s Greater Good Science Center, which studies the psychology, sociology, and neuroscience of well-being and teaches skills that foster a thriving, resilient, and compassionate society.
The program is built on fundamental principles of mindfulness, synthesizing scientifically proven methods with decades of Jack and Tara’s own experiential learnings.
Other Workshops, Groups & Coaching Programs:
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From FREE handouts to groups, workshops, e-courses and other coaching programs:
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Florida Certified Mental Health Professional
Credential Number: CMHP.0100116
Florida Certified Recovery Peer Specialist - Adult Family
Credential Number: CRPS 010263 AF
Certified Life Coach & Mentor
Certified Mindfulness and Meditation Practitioner & Teacher
Credential Number: CMHP.0100116
Florida Certified Recovery Peer Specialist - Adult Family
Credential Number: CRPS 010263 AF
Certified Life Coach & Mentor
Certified Mindfulness and Meditation Practitioner & Teacher
(850) 684-5393
Accepting New Clients Nationally via Secure Live Video!
NON-MEDICAL/CLINICAL COACHING AND PARTICIPATION DISCLOSURE:
The information, including but not limited to, text, graphics, images, workbooks and other material contained in our website, sessions, events, and workshops are for informational, psycho-educational and entertainment purposes only. The purpose of the information provided is to promote broad consumer understanding and knowledge of life and various relationship solutions and life situations. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and never disregard professional medical advice or delay in seeking it because of something you have encountered in our work here. Reliance on any information provided by Denise Levy, BSW and/or MMGC is solely at your own risk. Client waives any and all claims, damages, losses or causes of action against Denise Levy, BSW, and MMGC and its employees, agents, officers, and directors arising out of any the use of received information or attendance of events and indemnifies and agrees to hold Denise Levy, BSW and MMGC and its employees, agents, officers and directors harmless from any and all loss, cost, expense, damage, injury or claims of damage whatsoever resulting from any information, concepts, ideas, event attendance or products provided to Client. For more information please view our Privacy Policy and Terms of Service.
The information, including but not limited to, text, graphics, images, workbooks and other material contained in our website, sessions, events, and workshops are for informational, psycho-educational and entertainment purposes only. The purpose of the information provided is to promote broad consumer understanding and knowledge of life and various relationship solutions and life situations. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and never disregard professional medical advice or delay in seeking it because of something you have encountered in our work here. Reliance on any information provided by Denise Levy, BSW and/or MMGC is solely at your own risk. Client waives any and all claims, damages, losses or causes of action against Denise Levy, BSW, and MMGC and its employees, agents, officers, and directors arising out of any the use of received information or attendance of events and indemnifies and agrees to hold Denise Levy, BSW and MMGC and its employees, agents, officers and directors harmless from any and all loss, cost, expense, damage, injury or claims of damage whatsoever resulting from any information, concepts, ideas, event attendance or products provided to Client. For more information please view our Privacy Policy and Terms of Service.