Exploring Wellbeing, Building Resilience and Coping Skills

Eight-week programme

This eight-week programme offers a supportive, uplifting space to explore what wellbeing really means and how to build resilience in everyday life. Each weekly session lasts three hours and blends:

• Clear, accessible wellbeing education exploring eight key wellbeing topics

• Group discussion and guided reflection

• Guided wellbeing journaling to build self-awareness and personal insight

• Gentle yoga movement adapted for all levels

• Breathwork techniques to support calm and emotional regulation

• Optional aromatherapy during relaxation (with qualified aromatherapist)

• Mindfulness or guided relaxation practices

• Practical take-away tools to apply in daily life

The programme is grounded in two proven wellbeing frameworks. It incorporates the NHS Five Ways to Wellbeing (Connect, Be Active, Take Notice, Keep Learning and Give), which are practical actions that nurture daily wellbeing. It also weaves in the CHIME principles (Connectedness, Hope, Identity, Meaning and Empowerment), widely recognised in mental health recovery for building confidence, purpose and long-term resilience.

Week 1: Understanding Wellbeing and the Stress Response

A warm, introductory session exploring what wellbeing means, how needs are met and how stress affects the body and mind.

Core Content

• What wellbeing is

• Mental, emotional & physical wellbeing

• how wellbeing is influenced

• Early warning signs when wellbeing declines

• Introduction to the stress response

Coping Skills Developed

• Identifying stress signs

• Building self-awareness

• understanding the impact of stress on wellbeing

Signature Practices

• Breathwork: Full Yogic Breath

• Optional aromatherapy: De-Stress blend (Orange, Geranium, Nutmeg)

• Yoga: Gentle grounding movement

• Relaxation: Grounding body awareness meditation

Why this programme works well in community settings

This programme was created specifically with community wellbeing in mind.

Who this programme is for

This programme is suitable for any adult (16+) who would benefit from structured, gentle wellbeing support, whether for their own wellbeing or to feel more confident supporting others.

It is particularly valuable for people who:

• Want to improve their wellbeing in a calm, supportive setting

• May be experiencing stress, low mood, pressure or isolation

• Prefer small-group, in-person learning

• Want practical wellbeing tools they can apply immediately

• Appreciate accessible yoga, breathwork and relaxation

• Support others in their community or workplace (volunteers, carers, peer supporters, youth workers)

• Work or study in environments where wellbeing skills help those around them, including senior-phase pupils (S5/6) preparing for exams or transitions

All practices are invitational and adaptable for different mobility levels, health conditions and comfort needs.

Practical & Booking Information

Group size
The programme works best with 8–16 participants, allowing for meaningful discussion, supportive group connection and a comfortable practical session.

Venue requirements

To ensure a safe and enjoyable experience, the venue should provide:

• Tables and chairs for discussion

• Clear floor space for yoga and movement

• Comfortable heating and ventilation

• A screen or wall space for slides/videos

• Access to power and Wi-Fi where possible

• Yoga mats, blocks and straps can be provided

Participant information

To ensure the wellbeing of all participants:

• A short, confidential health questionnaire is completed before the course starts

• Participants using the optional aromatherapy complete a safe-use screening

• All practices are invitational and can be adapted for different mobility levels and health needs

What’s included in every booking

• Full planning and programme delivery

• Yoga, breathwork and relaxation practices

• Optional aromatherapy during relaxation

• Participant handouts and reflective materials

• Use of equipment where required

• Participant packs can be supplied as printed copies for a per-person fee, or organisations are welcome to manage their own printing

• Marketing support material if required

Travel
Based in Glasgow. Delivery across wider regions is available, with additional travel fees for locations out with the Glasgow area.

Professional assurance
I hold full public liability insurance, PVG membership, and am fully insured to deliver yoga, breathwork and aromatherapy within group wellbeing settings

Booking terms
To ensure high-quality delivery and meaningful outcomes, programmes are offered as structured multi-session courses rather than one-off drop-in sessions or unpaid events. This supports continuity, safety and a consistent therapeutic learning experience.

What past participants have said

Take a look at our testimonials to hearing directly from people who have completed the course about the impact it can make.

Interested in offering this programme to your group or organisation?

Get in touch to discuss dates, costs and how the course can be tailored to meet the needs of your community.

Week 2: What Fills Your Cup and What Drains It

Exploring what restores wellbeing and what depletes it, including coping strategies and stressors.

Core Content

• Wellbeing cup metaphor

• Helpful vs unhelpful coping

• Emotional energy and depletion

• Personal triggers and restorers

• Responding vs reacting

Coping Skills Developed

• Early self-regulation

• Identifying healthy coping skills

• Noticing personal patterns

Signature Practices

• Breathwork: Full yoga breath & Coherent Breathing (in 4, out 4)

• Optional aromatherapy: Real Calm (Lavender, Bergamot, Patchouli)

• Yoga: Slow restorative flow

• Relaxation: Progressive muscle relaxation

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Week 8: Connection with Self, Others and Nature

A powerful closing session exploring meaningful connection.

Core Content

• Connection with self

• Relationships and wellbeing

• Calming benefits of nature

Coping Skills Developed

• Strengthening supportive relationships

• Deepening self-connection

• Using nature to support wellbeing

Signature Practices

• Breathwork: Coherent Breath (5-5)

• Optional aromatherapy: Real Calm

• Yoga: Connection flow

• Relaxation: Nature-inspired meditation

Week 3: Breathwork for Regulation

How breathing supports the nervous system and emotional balance.

Core Content

• Autonomic nervous system and stress

• Fight-or-flight vs rest-and-digest

• Breath awareness

• Extended exhale

• Humming breath and alternate nostril demos

Coping Skills Developed

• Using breath to reduce anxiety

• Self-calming tools

• Breath-led grounding

Signature Practices

• Breathwork: Ocean breath

• Optional aromatherapy: Real Calm (Lavender, Bergamot, Patchouli)

• Yoga: Breath-coordinated movement

• Relaxation: Visualisation beach meditation

Week 4: Mindfulness and Presence

Introducing mindfulness as an accessible everyday skill.

Core Content

• What mindfulness is (and isn’t)

• Sensory Grounding

• Everyday mindful awareness

• Movement, stillness and breath

Coping Skills Developed

• Using mindfulness to pause and reset

• increasing present-moment awareness

• Sensory grounding for regulation

Signature Practices

• Breathwork: Extended Exhale (in 4, out 6)

• Optional aromatherapy: Real Calm (Lavender, Bergamot, Patchouli)

• Yoga: Mindful movement

• Relaxation: Full Body Scan

Week 5: The Role of Sleep in Wellbeing

Exploring sleep hygiene and restorative rest.

Core Content

• Understanding sleep patterns

• Sleep and mental wellbeing

• Sleep hygiene and bedtime routines

• Switching off and reducing overstimulation

Coping Skills Developed

• Preparing the body for rest

• Creating consistent bedtime routine

• Understanding individual sleep needs

Signature Practices

• Breathwork: Box Breathing

• Optional aromatherapy: Sleep Better blend (Lavender, Sandalwood, Jasmine)

• Yoga: Slow calming stretches

• Relaxation: Yoga Nidra

Week 6: Gratitude, Positivity and Resilience

How gratitude shapes mindset, mood and resilience.

Core Content

• Psychology of gratitude

• Simple daily practices

• How thoughts influence wellbeing

• Introduction to neuroplasticity

Coping Skills Developed

• Gratitude habit-building

• Noticing unhelpful thoughts

• Emotional resilience

Signature Practices

• Breathwork: 4–4–6 breath

• Optional aromatherapy: Energy Boost blend (Orange, Lime, Grapefruit)

• Yoga: Heart-opening flow

• Relaxation: Gratitude meditation

Week 7: Physical Activity and Mental Health

How movement influences mood and long-term wellbeing.

Core Content

• Physical activity and resilience

• Benefits for stress and mood

• Movement and motivation

• Neurotransmitters and energy

Coping Skills Developed

• Using movement as a coping skill

• Building simple daily movement habits

• Re-energising the body

Signature Practices

• Breathwork: Coherent Breath (5-5)

• Optional aromatherapy: Energy Boost blend (Orange, Lime, Grapefruit)

• Yoga: Mobility and strength

• Relaxation: Loving-kindness meditation

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