100 Days of Self-Care: Yoga, Breathwork, Meditation and More from Udemy

Join Alice - yoga and meditation teacher and founder of My Self-Care Edit - in this 100 day self-care journey. Try an activity a day for 100 days to help you to build a self-care routine and support your physical and mental wellbeing. Each day includes a 5-60 minute activity to help you to show yourself some love.

What is Self-Care?

Self-care can by defined as the actions that individuals take for themselves, on behalf of and with others in order to develop, protect, maintain and improve their health, wellbeing or wellness.

What's included in this course?

During this course you'll be guided through different self-care activities including yoga flows, meditation, breathing exercises and activities to encourage you on your self-care journey. This course includes:

Yoga: Choose from a range of yoga flows including energising classes, relaxing flows and strengthening exercises during this course. Variations for different experience levels are given, so if you're new to yoga or if you're an experienced practitioner, you'll still be able to benefit from connecting to your body and breath in these classes.

Meditation: Take time out of your day just for you to be guided through a selection of meditations, each with a different theme or focus. You are worthy of this self-care and Me Time - enjoy it.

Breathwork: Breathing exercises are a great way to connect to ourselves, focusing on our breath and using it as a tool to find calm and balance. You don't need any previous experience to try these exercises.

Self-Care Activities: Other suggestions and activities are included within this course including a gratitude exercise, drawing and creative colouring exercise.Positive Mindset Challenge: In the final days of this course, you'll find my best-selling 30 Day Positive Mindset Challenge - a 30 day journaling course to help you cultivate a more positive mindset. You can dive into these sessions at any time - don't feel like you have to wait until the end.

If you have any questions about the course structure or content, take a look at the preview videos and feel free to get in touch with any questions. I hope you enjoy joining me on this self-love and self-care journey.

What's inside

Learning objectives

A range of different sessions to support self-care and me time
Yoga flows for self-care
Breathwork for self-care

Meditation for self-care
Creative self-care colouring activities
Support with continuing your self-care journey

A range of different sessions to support self-care and me time
Yoga flows for self-care
Breathwork for self-care
Meditation for self-care
Creative self-care colouring activities
Support with continuing your self-care journey

Syllabus

Creativity and Self-Care

Downloadable Adult Colouring Book

Introduction

Downloadable planner to outline your next 100 days

This Heart Activation Breathing technique helps oxygen and nutrients to flow through the body and encourages a little more self-love.

This energising yoga flow is a great way to re-energise the body and mind after a busy day.

Find a little more calm and balance with this guided breathwork class.

Unwind after a busy day at work (or at home!) with this relaxing yoga flow.

This class is downloadable, so you can use it save it before you leave the house and hit play whenever you're ready!

Download the guide in the resources section to get started with journaling!

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers a structured 100-day program, which can help learners build lasting habits around yoga, breathwork, and meditation

Includes variations for different experience levels, allowing both new and experienced practitioners to benefit from the yoga flows

Features breathing exercises and meditation practices, which are effective tools for finding calm and balance in daily life

Incorporates creative activities like drawing and coloring, which can be therapeutic and promote relaxation and self-discovery

Includes a 30-day journaling course, which can help learners develop a more positive outlook and improve their overall well-being

Provides downloadable adult coloring books and planners, which allows learners to engage with the material offline and at their own pace

Reviews summary

Daily guided self-care and wellbeing

According to learners, this course offers a rich and varied 100-day journey into self-care practices. Students particularly praise the wide range of activities, including yoga, breathwork, and meditation, highlighting the manageable daily sessions that fit well into busy schedules. Many found it effective for building a consistent self-care routine and supporting mental and physical wellbeing. The instructor's guidance is frequently described as calming and supportive, making practices accessible even for beginners. Some advanced practitioners noted certain sessions might be introductory, but overall, the comprehensive nature and positive impact are consistently emphasized.

Activities fit into a busy schedule.

"The daily activities are short enough that I could easily fit them into my day, even when busy."

"Loved that sessions ranged from 5 to 60 minutes, giving flexibility based on my time."

"Perfect for squeezing in a quick practice during a lunch break or after work."

"The shorter sessions were key to maintaining consistency over 100 days."

Suitable for those new to these practices.

"As someone new to yoga and meditation, I found the pace and explanations perfect."

"Didn't need any prior experience. The course eases you in beautifully."

"The variations offered in yoga poses were helpful for a beginner like me."

"Accessible and not intimidating for someone just starting their self-care journey."

Guidance is supportive and easy to follow.

"Alice has such a soothing voice and her guidance throughout the sessions is wonderful."

"The instructor creates a very safe and calming space, even virtually."

"Her instructions were clear and gentle, perfect for unwinding and focusing inward."

"Really appreciated the instructor's approach; she's very encouraging and knowledgeable."

Helps establish a consistent daily practice.

"The 100-day structure really helped me commit to daily self-care. It became a habit."

"Taking just a few minutes each day for myself made a huge difference in creating a routine."

"Following the daily plan provided the structure I needed to prioritize my wellbeing."

"This course is great for anyone struggling to make self-care a regular part of their life."

Improved mood, reduced stress, better wellbeing.

"Felt a noticeable difference in my stress levels and overall mood after completing the course."

"Helped me become more mindful and present in my daily life."

"My anxiety lessened, and I felt more equipped to handle daily challenges."

"A truly transformative experience that boosted my mental and physical wellbeing."

Offers a wide range of self-care practices.

"I loved the huge variety of practices included - yoga, meditation, breathwork, journaling, creative... kept it interesting!"

"Each day brought something different, exploring various aspects of self-care which was fantastic."

"The mix of physical, mental, and creative activities ensures there's something for everyone."

"This course covers so much ground in self-care, more than just yoga or meditation."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 100 Days of Self-Care: Yoga, Breathwork, Meditation and More with these activities:

Review Basic Meditation Techniques

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Refresh your understanding of basic meditation techniques to enhance your experience with the guided meditations in the course.

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Research different types of meditation.
Practice a short meditation session daily.

Review 'Wherever You Go, There You Are' by Jon Kabat-Zinn

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Deepen your understanding of mindfulness and meditation by reading this classic book.

View Mindfulness Meditation for Pain Relief:... on Amazon

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Read a chapter each week.
Reflect on how the concepts apply to your daily life.

Review 'The Mindful Path to Self-Compassion' by Christopher Germer

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Explore the concept of self-compassion and learn practical exercises for cultivating kindness towards yourself.

View The Mindful Path to Self-Compassion: Freeing... on Amazon

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Read a chapter each week.
Practice the self-compassion exercises in the book.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Practice Yoga with a Friend

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Reinforce your yoga skills by practicing with a friend and providing each other with feedback.

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Schedule a regular yoga session with a friend.
Take turns leading each other through a yoga flow.
Offer constructive feedback on each other's form and technique.

Create a Self-Care Journal

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Solidify your learning by creating a self-care journal to track your progress and reflect on your experiences.

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Dedicate a notebook or digital document to your journal.
Record your daily self-care activities and your feelings.
Reflect on the impact of each activity on your well-being.

Design a Personalized Self-Care Plan

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Apply the knowledge gained from the course to create a personalized self-care plan that suits your individual needs and preferences.

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Identify your personal stressors and self-care needs.
Select activities from the course that address those needs.
Schedule your self-care activities into your weekly routine.
Track your progress and adjust your plan as needed.

Create a Guided Meditation Script

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Enhance your understanding of meditation by creating your own guided meditation script.

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Choose a theme for your meditation (e.g., gratitude, relaxation).
Write a script that guides the listener through a visualization or breathing exercise.
Record yourself reading the script and listen back to it.
Refine your script based on your experience.

Career center

Learners who complete 100 Days of Self-Care: Yoga, Breathwork, Meditation and More will develop knowledge and skills that may be useful to these careers:

Yoga Instructor

A Yoga Instructor leads classes in various styles of yoga, guiding students through poses, breathing exercises, and meditation. This role requires a deep understanding of the physical and mental benefits of yoga. The '100 Days of Self-Care' course can help someone become a yoga instructor because it includes a diverse range of yoga flows, from energizing to relaxing and strengthening classes. The course provides variations for different experience levels, meaning learners gain an understanding of how to adapt classes for diverse needs. It also includes attention to breathwork, an element essential to yoga practice. The breathwork techniques and guided meditations also enhance the student’s overall understanding of the interconnectedness of mind and body.

See salaries and explore the career path for Yoga Instructor

Meditation Teacher

A Meditation Teacher guides individuals or groups in meditation practices, aiming to reduce stress, improve focus, and promote emotional balance. A meditation teacher requires an understanding of different meditation techniques and how to adapt practices to suit various needs. The '100 Days of Self-Care' course fits well with the role of meditation teacher, as it introduces a variety of meditation techniques, each with a unique focus. The course also explores the use of mantras and mindfulness, which are both useful for meditation practice. The course also contains guided meditations that can be used as templates for developing original sessions. By exploring different approaches, students in the course can gain a deeper understanding of meditation techniques and how to incorporate them effectively.

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Mindfulness Facilitator

A Mindfulness Facilitator leads groups or individuals in practices designed to increase present moment awareness and reduce stress. This role typically involves guiding meditation, breathwork, and mindful movement activities. The '100 Days of Self-Care' course is a good fit for those who wish to become a Mindfulness Facilitator. It contains a variety of mindfulness practices including guided meditations, breathwork techniques, and yoga flows. The course emphasizes using breath to find calm and balance, and it also has mindful drawing and other creative activities to promote self-care. The practice of self-love and acceptance, as part of this course, may help a Facilitator to establish a more genuine and empathetic approach.

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Wellness Coach

A Wellness Coach guides individuals in improving their overall well-being, encompassing physical, mental, and emotional health. This role often involves creating personalized plans that may include exercise, mindfulness, and stress-management techniques. The '100 Days of Self-Care' course, with its mix of yoga, meditation, breathwork, and creative activities, could be particularly beneficial to someone who wants to become a wellness coach. The broad range of self-care practices explored in this course provides a practical foundation for advising clients in holistic health. The course's structure encourages establishing a self-care routine, which can then help in building self-care programs for clients. The course’s focus on self-love and acceptance can also help a coach cultivate a nurturing style.

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Corporate Wellness Specialist

A Corporate Wellness Specialist develops and implements programs to promote employee health and well-being within a company. This role often includes designing workshops, providing resources, and offering guidance on stress management, fitness, and healthy lifestyle choices. The '100 Days of Self-Care' course may be beneficial for someone interested in becoming a Corporate Wellness Specialist. The course introduces a variety of self-care practices, including yoga, meditation, and breathwork, as well as activities that encourage a positive mindset. These practices could be introduced in the kinds of programming that a specialist might develop for employees. The focus on self-care and well-being aligns with the goals of corporate wellness initiatives.

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Stress Management Consultant

A Stress Management Consultant helps individuals and organizations develop strategies to cope with stress, improve resilience, and foster overall well-being. This role requires knowledge of stress reduction techniques, mindfulness practices, and lifestyle adjustments. The '100 Days of Self-Care' course may be helpful to someone who wants to work as a Stress Management Consultant. The course includes a wide range of stress reduction techniques such as breathwork, meditation, and relaxing yoga. The course introduces ways to connect to inner peace, and also includes drawing and coloring to promote calm and creativity. The course also encourages students to develop a self-care routine, which can be part of a program for clients.

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Holistic Health Practitioner

A Holistic Health Practitioner focuses on the interconnectedness of physical, mental, and emotional well-being when helping clients achieve their health goals. Their approach is inclusive of many wellness modalities, including stress reduction, mindfulness, and movement. The '100 Days of Self-Care' course, with its emphasis on yoga, meditation, breathwork, and creative self-care activities, may be useful for a Holistic Health Practitioner. The course integrates different techniques for self-care, which aligns with the practice of holistic health. The focus on self-love and acceptance can also help a practitioner cultivate a compassionate presence. The course’s breadth may also inform treatment plans that take lifestyle factors into account.

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Life Coach

A Life Coach guides individuals in setting and achieving personal goals, overcoming obstacles, and enhancing overall life satisfaction. A Life Coach should have a robust understanding of self-care routines and tools to navigate stressors. The '100 Days of Self-Care' course may be useful for a life coach, because it can help them develop self-care strategies and practices that they can then introduce to their clients. The emphasis in the course on setting up a daily self-care routine may help build structure into the recommendations of a Life Coach. Additionally, the exercises in mindfulness, gratitude, and self-love can help a coach help clients develop more positive attitudes.

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Recreation Therapist

A Recreation Therapist uses recreational activities to improve the physical, mental, and emotional well-being of individuals with illnesses or disabilities. This role requires the ability to adapt activities to meet diverse needs. The '100 Days of Self-Care' course may be useful for a Recreation Therapist. The course includes adaptable activities such as yoga, breathwork, and creative exercises that can be tailored to different client populations. The focus on self-care and well-being is also relevant to the goals of recreation therapy. The course's varied self-care activities could be incorporated into therapy sessions. The emphasis on breathwork and mindfulness could also add to the skill set of a recreation therapist.

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Health Educator

A Health Educator teaches individuals and communities about health-related topics, promoting healthy behaviors and disease prevention. This role often includes planning and delivering educational programs on topics such as stress management, mindfulness, and physical activity. The '100 Days of Self-Care' course may be useful in helping a health educator to develop more comprehensive programs. The course’s emphasis on yoga, meditation, and breathwork aligns with key aspects of health education. The self-care activities, such as creative coloring and journaling, could be included in the kinds of health programming they create. The focus of the course on self-love and acceptance is also an important addition to a Health Educator's approach.

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Personal Trainer

A Personal Trainer designs and implements exercise programs for individuals, providing guidance on technique, motivation, and overall fitness. This role also provides advice on health and wellness, which may include stress reduction techniques. The '100 Days of Self-Care' course may be useful for a personal trainer, since it introduces yoga flows that can be incorporated into a training routine. The course includes exercises to strengthen the body, and also breathwork to deepen the connection to the body. The course's mindfulness component could add to a trainer's ability to help their clients. The course also presents a range of self-care techniques that may be applicable to the kind of holistic advice they give.

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Wellbeing Program Developer

A Wellbeing Program Developer designs and implements programs aimed at enhancing overall well-being within communities, workplaces, or educational institutions. This role requires expertise in various health and wellness topics. The '100 Days of Self-Care' course may be useful for those who wish to become a Wellbeing Program Developer. This course introduces a variety of self-care practices, including yoga, meditation, breathwork, and creative activities, which can be incorporated into comprehensive well-being programs. The course's structure emphasizes establishing a consistent self-care routine, and can serve as a model when designing a program. The course's focus on self-love and acceptance can encourage deeper engagement with the material.

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Community Health Worker

A Community Health Worker serves as a liaison between communities and health and social services. Their role often involves providing health education, support, and advocacy to individuals and families. The '100 Days of Self-Care' course may be helpful to those who want to become a Community Health Worker. The course introduces a range of wellness practices, including yoga, meditation, and breathwork, as well as creative self-care activities. This variety of modalities allows a health worker to personalize support strategies based on a client’s particular circumstances and background. The focus on self-love and acceptance may also help a health worker develop stronger, more trusting relationships with those whom they support.

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School Counselor

A School Counselor works with students to support their academic, social, and emotional development. Their role often includes guiding students in stress management, mindfulness, and emotional regulation skills. The '100 Days of Self-Care' course may be relevant for developing strategies to use with students. The course introduces a range of self-care techniques which includes yoga, meditation, and breathwork. The course also contains activities for self-love and acceptance, which can be useful in helping students deal with difficulties. The course also emphasizes ways to connect to inner peace.

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Adult Education Instructor

An Adult Education Instructor facilitates learning experiences for adults in a variety of subjects, which can include health and wellness. The role involves curriculum development, teaching, and assessment. The '100 Days of Self-Care' course may be useful for an Adult Education Instructor, because they could apply the self-care techniques in their own practice and share these strategies with their students. The course includes downloadable resources that could be employed as educational materials, while the course itself offers a model for online curriculum design. The course explores a range of modalities, and an instructor can use this knowledge to be more flexible in their approach to teaching.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in 100 Days of Self-Care: Yoga, Breathwork, Meditation and More.

Mindfulness Meditation for Pain Relief

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Provides a comprehensive introduction to mindfulness meditation. It explains the principles and practices of mindfulness in a clear and accessible way. It is particularly useful for understanding the underlying philosophy of many self-care techniques taught in the course. This book serves as a valuable resource for deepening your understanding of mindfulness and its application to daily life.

Mindfulness Meditation for Pain Relief: Practices...

Paperback

Mindfulness Meditation for Pain Relief

Audio CD

The Mindful Path to Self-Compassion

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Explores the concept of self-compassion and provides practical exercises for cultivating kindness and understanding towards oneself. It complements the course by offering a deeper dive into the emotional aspects of self-care. It is especially helpful for those who struggle with self-criticism or negative self-talk. This book provides a framework for developing a more compassionate and accepting relationship with yourself.

The Mindful Path to Self-Compassion: Freeing...

Paperback

100 Days of Self-Care

Yoga, Breathwork, Meditation and More

What's inside

Learning objectives

Syllabus

Traffic lights

Save this course

Reviews summary

Daily guided self-care and wellbeing

Activities

Career center

Reading list

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