Mindfulness & Stress Reduction Program: Trusting My Heart – Exploring Courage (8-weeks)

May my heart be kind.
May my mind be fierce.
May my spirit be brave.
Kate Forsyth




being & becoming. ~ from fear to courage ~ be transformed.
With hands to heart and eyes open, I trust the signs of my soul’s journey. ♡
Melissa Bowers

In our Mindfulness & Stress Reduction Program: Trusting My Heart – Exploring Courage, you will learn how to better deal with your stress, negative emotions, pain, and anxiety – challenges that we all face on a daily basis.  You will be taught how to work through feelings of fear, and how to grow your courage – practicing breathwork techniques, gentle movements, and guided meditations.  Learn more about the benefits, research, and science of meditation and stress management – using journaling exercises, healing meditations, and creative art.  Feel new again, and find a stillness that allows you to listen with your whole heart.

Experience … how Mindfulness & Stress Reduction can help you to reduce stress, balance emotions, and quiet your mind when you feel anxiety.
Grow … your courage, and practice ways to release your fears.
Transform … and honour yourself.  Learn to focus your attention, and to be fully present in each moment.

MEDITATION BENEFITS  In meditation thoughts decrease and the mind becomes quieter.  Energy, previously utilized by the thinking process, is released and energizes the brain.  An energized brain is a happy, active, and attentive brain with open senses, and clear and enhanced perception.  There are so many positive effects of a regular meditation practice including: relaxation, calmness and optimism, increase in concentration, attention, creativity, motivation, empathy, and acceptance and compassion of self and others.

Mind full or Mindful

The positives of a regular meditation practice are endless::
… release fears
… improve depression
… reduce anxiety and stress
… relieve insomnia
… lower blood pressure
… relax the nervous system
… relieve muscle tension
… diminish intensity of headaches/migraines
… restore balanced function to the digestive system
… free the mind from self-doubt and inner talk
… generate optimism, self-esteem, confidence & motivation ~ expanding heartfulness

RESEARCH & SCIENCE  Want to know more about the awesome benefits of meditation?  Here are a few research articles that study the science behind mediation.  Click the links below to learn more about the measurable physiological changes in the brain and body.

Forever Young – Meditation might slow the age-related loss of gray matter in the brain, say UCLA researchers  (Feb 2015)

Stress Management – Interaction between neuroanatomical and psychological changes after Mindfulness-Based training  (Oct 2014)

Pain Relief – MIT and Harvard neuroscientists explain why the practice helps tune out distractions and relieve pain  (May 2011)

NEW – We are offering a 1-day Mindfulness & Stress Reduction Retreat: Trusting My Heart – Exploring Courage.  Registration details can be found on our Retreats page.

Mindfulness and Stress Reduction -  Fear to Courage - 8 week program

CLASS FLOW  Our typical class flow for a 2-hour session::
•  breathwork (pranayama) 10~15mins
•  learning & optional sharing 20mins
•  movement (light stretching & gentle yoga) 15~20mins
•  meditation (seated or lying down savasana) 20mins
•  journaling or creative art exercise 15~20mins
•  Q&A with optional sharing

Week 1 ~ Mindfulness & Stress Reduction

Week 2 ~ Breathing Mindfulness

Week 3 ~ Body Mindfulness

Week 4 ~ Cultivating Compassion

Week 5 ~ Emotional Mindfulness

Week 6 ~ Silent Retreat (1-day)

Week 7 ~ Courage & {Healing Heart}

Week 8 ~ Deepening Your Practice


This 8-week program is offered twice a year in April-May and October-November.  It is held in the Barrie area, on Monday evenings.

Times: 6:00pm – 8:00pm

Dates & Locations:

BARRIE  | April-May & Oct-Nov 2020 TBA.
Location will be in the south-end of Barrie, and announced closer to the start date.

Please note: For the April-May session there will be no class on May __.  The Week 6 session will be a 1-day Silent Retreat on Sat May __ (10:30am – 4:00pm).
And for the Oct-Nov session there will be no class on Nov __.  The Week 6 session will be a 1-day Silent Retreat on Sat Nov __  (10:30am – 4:00pm).


Included with your enrollment:
•  Program workbook.
•  Inspired Digital Downloads: 6 guided meditations from this program, for easy download to your phone (iPhone, Android), computer, or tablet.
Guided meditations: Breathing practice, Sitting, Body Scan, Mindful Movements, Heartfulness or Loving-Kindness, Be Fearless.
•  Weekly 2-hour sessions with discussion, meditation, and gentle mindful movements.
•  1-day Silent Retreat.
•  Continuing education and support through our website and social media.

Program fee:  $260 (includes cost of 1-day Silent Retreat).  Pre-registration is required.
1) Register online @ Eventbrite or 2) Send us an email Inspired.Melissa@outlook.com.

Bring:  Yoga mat, meditation cushion (optional), comfy snuggly clothing, blanket or shawl for your comfort, journal & pen, water.

To our core belief of being in service and in giving back, we are happy to offer 2 scholarships to this course if you are in financial need.  Alternate payment options may also be considered.  Simply send us an email Inspired.Melissa@outlook.com outlining your interest in meditation, and how you believe this program will benefit you.


You can choose courage or you can choose comfort, but you cannot choose both.
Brene Brown