What you'll learn

Master practical mindfulness techniques like box breathing, body scans, and mindful eating to reduce stress and anchor yourself in the present moment.

Recognize and respond to your emotional signals to better manage anxiety, enhance self-awareness, and navigate daily challenges with greater ease.

Let go of mental clutter by shifting focus away from unproductive thoughts about the past or future, boosting both your emotional well-being and productivity.

Sample Lesson

Stop Look Listen Smell

Adapt a practical military strategy for mindfulness in everyday life. Learn how to enhance awareness and presence by engaging all your senses, helping you navigate daily activities with increased focus and safety.

Spot Check: How often do you engage your senses in order to be aware of your surroundings?


Let’s try it now.  Take a deep breath.  Look - name four things you see.  Listen - name three things you hear.  Touch - name two things you feel.  Smell - name one thing you smell.  (bonus if you can add one thing to taste)

Instructor(s)

About

Beth Shaha is a Master ICF Certified Life Coach with 25+ years of experience in leadership, facilitation, and personal development. She’s guided Fortune 500 execs, led retreats, and supported nonprofits—known for her heart-centered approach to growth and transformation.

Beth Shaha

Certified Master Life Coach

Instructor(s)

About

After retiring as a U.S. Army Sergeant Major, JB Spisso found his calling in leadership development. Since 2005, he’s worked with professional athletes, teams, and Fortune 500 companies—serving as a mentor, speaker, and the NHL’s first Executive Director of Leadership & Cultural Development.

JB Spisso

Retired Sergeant Major

Instructor(s)

About

Freddie Scott II is a speaker, author, and former NFL player with a background in leadership, mental health, and education. A Penn State alum, he played on the 1994 undefeated team and later with the Falcons, Colts, and Lions.

Freddie Scott

Transition Expert