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

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

Downloadable Planner

Heart activation breathing technique to encourage more love and self-love.

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

Day 2: Practising Gratitude

Introduction to Gratitude

Your Gratitude Guide

This yoga class is suitable for beginners, and is a great class to do after work as a way to have some Me Time.

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

Day 4: Self-Love & Acceptance Meditation

Self-Love & Acceptance Guided Meditation

BONUS: Self-Esteem Check Up

Day 5: Creativity for Self-Care

Day 6: Breathwork for Balance

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

Day 7: Relaxing Yoga Flow

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

Take a walk outside and bring your attention to your breath.

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

Day 9: Noting Thoughts and Feelings

Noting Meditation

Use these downloadable journal prompts to check in with your self-care journey.

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

Stretch out after a busy day at your desk.

20 Minute De-Desking Yoga Flow

Learn how to use this alternate nostril breathwork technique.

Alternate Nostril Breathwork Class

Use this calming mantra as part of your meditation practice to connect to some inner peace.

What is a mantra?

Calming Mantra Meditation

Find some physical and mental balance with this 30 minute yoga flow.

Finding Balance Yoga Flow

Day 15: Self-Esteem Check Up

Self-Esteem Check Up

Connect to your senses with this guided meditation.

5 Senses Guided Meditation

In this section you'll explore movements in your body to help you feel more connected to yourself.

Using Music and Movement to Connect To Yourself

Intuitive Movement

Move your body in a way that feels good!

Feel Good Yoga Flow

Drift off with this guided bed time breathing exercise.

Bedtime Breathwork Class

Day 20: Mindful Body Scan Meditation

Body Awareness Meditation

This yoga class focuses on spinal movements to support spine health.

Spinal Twists Yoga Flow

Day 22: Date Yourself

Take Yourself On A Date

Choose your own mantra for a personal meditation practice.

Finding Your Personal Mantra

Personal Mantra Meditation

Day 24: Stretch and Strengthen: Hamstrings & Hips

Stretch & Strengthen - Hamstrings & Hips Class

Take a journey to your inner self in this guided meditation.

Woodland Walk Inner Self Meditation

Day 26: Calm Creativity Activity

Calm Drawing Class

Find moments of gratitude with this guided meditation.

Gratitude Meditation

Try this downloadable worksheet to help you release worries.

Letting Go Of Worry Worksheet

Connect to your heart energy in this self-love focused yoga flow.

Heart Chakra Yoga Flow

Reflect on your progress over the past 30 days with this check up.

Day 31: Slow Yoga Flow

Slow Flow Yoga Class

Day 32: Winter Walk Meditation

Winter Walk Meditation

Day 33: Positive Affirmations

Choosing Your Own Positive Affirmations

Day 34: Morning Stress Relief Meditation

Morning Stress Relief Meditation

Day 35: Visual Reflection Activity

Visual Reflection Activity

Day 36: Grounding Yoga Flow

Grounding Yoga Class

Day 37: Upper Body Stretch: Seated Yoga

10 Minute Seated Yoga Flow

Day 38: Spring Themed Mindful Colouring

Mindful Colouring: Spring & New Beginnings

Day 39: Yoga flow for Better Sleep

35 Minute Bedtime Yoga Flow

Day 40: Creating Balance

Creating Balance

Day 41: Stretch & Strengthen: Core and Twists

Stretch & Strengthen: Core and Twists

Letting go of worry

Letting go of worry: worry lists

Day 43: 2 Minute Breathing exercise

2 Minutes of Mindful Breathing

Day 44: Morning Power Flow

Morning Power Yoga Flow

Day 45: Nourish

Mindful recipe inspiration

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Offers a structured 100-day program, which can help learners establish a consistent self-care routine and cultivate habits for long-term well-being

Provides variations for different experience levels in yoga, ensuring accessibility for newcomers while still offering benefits for experienced practitioners to connect with their bodies

Includes a range of meditation and breathwork exercises, which are effective tools for managing stress, promoting relaxation, and enhancing overall mental well-being

Features a daily activity format, which provides a clear framework for incorporating self-care practices into a busy schedule and helps to avoid feeling overwhelmed

Incorporates creative activities like coloring and drawing, which can be a fun and engaging way to reduce stress, promote mindfulness, and tap into one's inner creativity

Integrates a 30-day positive mindset challenge, which offers journaling prompts and exercises to help learners develop a more optimistic outlook and improve their overall well-being

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

Show steps

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

Show steps

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

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

Show steps

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

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

Show steps

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

Show steps

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

Show steps

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.

Show steps

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.

Show steps

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

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Activities

Career center

Reading list

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