Course Description

There is one issue that has permeated my years of academia, experience in the working world, and conversations with my friends and family - STRESS. We are experiencing a stress epidemic and no one knows how to manage it.

So, I've created Mako Mindfulness: an online resource to help you find accessible tools to manage your stress and understand from a practical and scientific standpoint what is happening in your body and mind. This membership is full of different techniques you can use anywhere, anytime.

60 minute yoga classes are great, but what can you do in the middle of the day to get that same sense of calm between meetings or really crazy days? Releasing tension at the spa is amazing, but how can you release some of that tension while sitting at the desk for hours on end? Speaking positively does wonders for our lives, but what good is it if we're only speaking joy one or two days a week?

Self-care and Stress Management are not things that we should only do when we have free time. If we're truly looking to embody these practices and create peace in our lives, we have to learn how to continuously implement these tools throughout our days and across the variety of circumstances we face.


Let me ask you this...

  • Do you love your yoga practice, but need something you can access quickly in the middle of a rough day?
  • Do you struggle with meditation? Have trouble quieting your mind?
  • Do you keep initiating a self-care practice, only to find yourself falling off again and again?
  • Do you feel lost or trapped in a career that causes you stress?
  • Do you keep hearing about this "mindfulness" thing and wan't to know what the hype is all about?
  • Do you suffer from traumatic life events and find that silence causes more pain than peace?
  • Do you wish to create a more positive mindset?

I've worked with SO many people who have benefited from different parts of this practice and get so amped up about their mindfulness journey - only to fall off - talking about how happy they were a month ago.

I get it. It can be hard to make taking care of yourself a habit. But, I also can testify to the benefit of making these practices a part of your daily life.. When you have the right tools, resources, and support, it's even better. The resiliency to stress and the peace you find is worth every bit of the journey.

So, I decided to take matters into my teaching hands and create something that can help you develop a daily practice of different techniques used to manage stress and CREATE GREAT DAYS.. I want you to be BOLD in the way that you approach and appreciate your life.

Check out the video below for a snippet of why these tools are so important.

This membership will teach you how to build a sustainable Mindfulness & Self Care practice and give you access to an evolving library stocked with:

  • Guided Meditations & Relaxation Techniques
  • Mindful Munchkins Activities (mindfulness for kids)
  • Stress Management Tools
  • Strategies for creating a more positive mindset
  • & more

THE BREAKDOWN

dMind: An intersection of mindful movement (yoga) for dissolving stress and trauma, meditation for enhancing attention and empathy, and breathing techniques for emotional regulation. These three components work together to help build resilience to stress. Classes are approximately 20 minutes long. 

Guided Meditations: Monthly Guided Meditations on everything from anxiety to finding purpose. You'll always have access to past meditations, too.

Relaxation Techniques: Learn various relaxation techniques like breathwork and recognizing tension.

Stress Management Tools: Tests to assess your stress (that's a mouthful), exercises for gauging your head space, and quick tips for calm.

Mako Mindset: Learn about the Law of Attraction and how to foster a mindset that will allow you to consistently create amazing days.

Mindful Munchkins: For those of you working with kids - learn activities you can do with them to help them become more mindful in their early years.



Stress Management Consultant

Amanda Muhammad

Amanda Muhammad is an International Mindfulness Based Stress Management Consultant in Dallas, TX. She is currently pursuing her Ph.D. in Business Psychology, holds a Masters in Organizational Leadership, and a Bachelor's Degree in Management and Leadership. Amanda is a certified Mindfulness trainer, Compassion Fatigue Trainer and yoga instructor. Amanda teaches individuals how to build resilience and reduce stress as well as how to introduce different practices to the people they serve as a foundation for social-emotional learning, restorative practices, and building resilience. She facilitates a variety of workshops, hosts mindfulness trainings and serves as a coach to schools and organizations both across the country and internationally. In addition to in-person training, she runs a web-based education platform, Mako Mindfulness, created to guide you through her framework of evidence-based practices that change the way we process and respond to stressful situations.

Course curriculum

  • 1

    Welcome

    • Welcome

    • Mako Mindfulness

  • 2

    For The Nerd In You

    • Body Tension and Progressive Relaxation

    • Mindfulness & The Brain

    • Stress and The Stress Response

  • 3

    Meditation + Relaxation

    • 3 Min. Breathing

    • 4-7-8 Anxiety Breath

    • Anxiety Relief

    • Breath Ratio Chart

    • Calm Peaceful & Focused

    • How is Your Breathing?

    • Infinity Breathing Worksheet

    • Loving Kindness (Metta)

  • 4

    Mako Book Club + eBooks

    • 9 Tools for Stress Management

    • Getting The Quarter in Order

    • The Little Book of Prayers

  • 5

    Mako Mindset

    • ABCs of Stress

    • 10/90 Rule

  • 6

    Mind at Nine

    • Breathe 4:8

    • Focus

    • Gratitude

    • Social Media

    • Breathe 4:4

    • H2O

  • 7

    Mindful Munchkins

    • How Many Breaths?

    • How Many Breaths Worksheet

  • 8

    Stress Management Tools

    • Excess Stress Test

    • Stress Gauge

  • 9

    dMind (Classes Below)

    • dMind Classes Explained

    • Dynamic Mindfulness & Vertical Integration

  • 10

    Understanding Stress

    • Understanding Stress

    • Open Centering

    • Seated Cat Cow

    • Seated Hand Clasp

    • Mountain Pose

    • Center of Gravity

    • Trunk Twists

    • Heartbeat Experiment

    • Closing Centering

    • Connection Question

  • 11

    Recognizing Stress

    • Recognizing Stress

    • Open Centering

    • Seated Arm Movements 4:8

    • Mountain

    • Shakeout

    • Crescent Moon

    • Seated Neck Movements

    • Mindful Breathing

    • Closing Centering

    • Connection Question

  • 12

    Knowing Your Stressors

    • Knowing Your Stressors

    • Open Centering

    • Mountain

    • Trunk Twists

    • Warrior 1

    • Seated Shoulder Movements

    • 4:8 Breathing

    • Closing Centering

    • Connection Question

  • 13

    Stress & Your Breath

    • Stress & Your Breath

    • Open Centering

    • Mountain

    • Shoulder Movement w/ Hug

    • Crescent Moon

    • Warrior 1

    • Warrior 2

    • How Many Breaths in a Minute?

    • Closing Centering

    • Connection Question

  • 14

    Using Your Breath

    • Using Your Breath

    • Open Centering

    • Mountain

    • Standing Backbend

    • Warrior 2

    • Reverse Plank

    • Seated Twist

    • Closing Centering

    • Connection Question

    • BellyBreathingFINAL

  • 15

    Stress & Learning

    • Stress & Learning

    • Open Centering

    • Mountain

    • Sun Breaths

    • Standing Shoulder Movement

    • Wide Legged Crescent Pose

    • Trunk Twists

    • Seated Cat/Cow

    • Closing Centering

    • Connection Question

    • 48 Breathing Final

  • 16

    Having a Clear Mind & Calm Body

    • Having a Clear Mind & Calm Body

    • Open Centering

    • Mountain

    • Standing Arm Movement 4:8

    • Shakeout

    • Seated Twist

    • Closing Centering

    • Connection Question

    • BellyBreathingFINAL

  • 17

    Feeling Tired vs. Feeling Relaxed

    • Feeling Tired vs. Feeling Relaxed

    • Open Centering

    • Mountain

    • Standing Shoulder Movement

    • Standing Backbend

    • Standing Shoulder w/ Hug

    • 4:8 Breath

    • Closing Centering

    • Connection Question

  • 18

    Stress & The Choices you Make

    • Stress & The Choices you Make

    • Open Centering

    • Mountain

    • Sun Breaths

    • Wide Legged Crescent Pose

    • Trunk Twists

    • Releasing Stress & Negative Thoughts

    • Closing Centering

    • Connection Question

  • 19

    Releasing Stress

    • Releasing Stress

    • Open Centering

    • Mountain

    • Standing Backbend

    • Shakeout

    • Seated Neck Movement

    • Tense & Release

    • Closing Centering

    • Connection Question

  • 20

    Long Term Stress Management Benefits

    • Long Term Stress Management Benefits

    • Open Centering

    • Mountain

    • Standing Shoulder Movement

    • Warrior 1

    • Closing Centering

    • Connection Question