Biblical Wisdom Meets Modern Science for Lasting Well-being
Coming Soon!
EVIDENCE-BASED MINDFULNESS BENEFITS
The research consistently demonstrates that mindfulness practices create measurable, transformative change:
32% improvement in relationship satisfaction and communication.
35% reduction in perceived stress levels.
60% improvement in work-life balance satisfaction.
40% increase in focus and concentration abilities.
38% enhancement in decision-making quality under pressure.
GOALS AND LEARNING OUTCOMES:
1. Identify and Understand: Recognize the causes and implications of stress, burnout, and poor work-life balance on both individual and organizational levels.
2. Apply Evidence-Based Strategies: Demonstrate the pathway from stress and burnout to balance and well-being using proven mindfulness techniques.
3. Integrate Learning Systems: Master how coaching combined with spaced and staged learning supports the long-term habit changes necessary to overcome stress and burnout.
4. Develop Sustainable Practices: Create personalized mindfulness routines that enhance focus, decision-making, and relationship quality while improving work-life balance and emotional intelligence.
This comprehensive training guide introduces learners to evidence-based strategies for reducing stress and burnout, improving work-life balance, and enhancing emotional intelligence through the systematic use of mindfulness practices.
Rather than offering quick fixes or temporary solutions, this guide presents a transformative approach that integrates coaching with spaced and staged learning principles to create lasting behavioral change and sustainable well-being.
Use this training guide’s evidence-based, spaced learning approach, combined with coaching to help you learn how to reduce streass and burnout, while improving work-life balance and emotional intelligence. “Capture your thoughts, and renew your mind.”
The mindfulness strategies you will be able to learn how to apply contained in this training guide include:
Four-Box Breathing – An Essential tool for acute stress relief and nervous system regulation.
Diaphragmatic Breathing – A Helpful foundational practice for building long-term stress resilience.
Body Scan Meditation – Increases interoceptive awareness and helps you notice and release physical tension.
RAIN (Recognize, Allow, Investigate, Nurture) – Allows you to develop a healthy relationship with challenging emotions.
CAPTURE Mindfulness Model – Comprehensive system for choosing to respond vs. react to workplace stressors.
3 R’s (Recognize, Reframe, Replace) – Cognitive restructuring practice to help you change negative thought patterns.
Mindfulness Grounding (5-4-3-2-1) – A Useful quick technique for grounding yourself during overwhelming work moments.
Visualization – Mental rehearsal practice to prepare for handling challenging workplace situations with confidence.
Mindful Praying – Helps you combine traditional contemplative prayer with present-moment awareness.
Loving-Kindness Meditation – Helps you cultivate Christ-like compassion and empathy.
Mindful Journaling – Sacred practice to capture your spiritual insights and moments of divine connection.
Guided Meditation – Helpful support and structure for building a regular practice.
Mindful Walking – Improves physical health, reduces stress and anxiety, promotes relaxation and calm, and increases focus and concentration.
WHY SPACED LEARNING LEARNING
TYPICAL LEARNING CURVED USING SPACED LEARNING
THE REVOLUTIONARY LEARNING FRAMEWORK
THE COACHING, SPACED LEARNING CONNECTION
Note: Taken from the Spaced Learning Over Time, Work Learning Research (Thalheimer, 2006)
Spaced learning is a best practice for improving long-term well-being; the primary challenge people face is applying knowledge and skills consistently over time. The goal of this training guide is to replace automatic, counterproductive reactions with conscious, effective responses.
Are you ready to begin your transformation journey? Whether you are struggling with workplace stress, burned out and fatigued, feeling emotionally reactive, or simply seeking a better way to navigate life’s challenges, use the knowledge in this learning guide. It is a coaching model and guide to thirteen different mindfulness strategies, dedicated to helping people break free from destructive patterns and discover God’s peace through practical, biblical principles and science-backed methods.
Biblical Wisdom Meets Modern Science for Lasting Well-being
Coming Soon!
EVIDENCE-BASED MINDFULNESS BENEFITS
The research consistently demonstrates that mindfulness practices create measurable, transformative change:
32% improvement in relationship satisfaction and communication.
35% reduction in perceived stress levels.
60% improvement in work-life balance satisfaction.
40% increase in focus and concentration abilities.
38% enhancement in decision-making quality under pressure.
GOALS AND LEARNING OUTCOMES:
1. Identify and Understand: Recognize the causes and implications of stress, burnout, and poor work-life balance on both individual and organizational levels.
2. Apply Evidence-Based Strategies: Demonstrate the pathway from stress and burnout to balance and well-being using proven mindfulness techniques.
3. Integrate Learning Systems: Master how coaching combined with spaced and staged learning supports the long-term habit changes necessary to overcome stress and burnout.
4. Develop Sustainable Practices: Create personalized mindfulness routines that enhance focus, decision-making, and relationship quality while improving work-life balance and emotional intelligence.
This comprehensive training guide introduces learners to evidence-based strategies for reducing stress and burnout, improving work-life balance, and enhancing emotional intelligence through the systematic use of mindfulness practices.
Rather than offering quick fixes or temporary solutions, this guide presents a transformative approach that integrates coaching with spaced and staged learning principles to create lasting behavioral change and sustainable well-being.
Use this training guide’s evidence-based, spaced learning approach, combined with coaching to help you learn how to reduce streass and burnout, while improving work-life balance and emotional intelligence. “Capture your thoughts, and renew your mind.”
The mindfulness strategies you will be able to learn how to apply contained in this training guide include:
Four-Box Breathing – An Essential tool for acute stress relief and nervous system regulation.
Diaphragmatic Breathing – A Helpful foundational practice for building long-term stress resilience.
Body Scan Meditation – Increases interoceptive awareness and helps you notice and release physical tension.
RAIN (Recognize, Allow, Investigate, Nurture) – Allows you to develop a healthy relationship with challenging emotions.
CAPTURE Mindfulness Model – Comprehensive system for choosing to respond vs. react to workplace stressors.
3 R’s (Recognize, Reframe, Replace) – Cognitive restructuring practice to help you change negative thought patterns.
Mindfulness Grounding (5-4-3-2-1) – A Useful quick technique for grounding yourself during overwhelming work moments.
Visualization – Mental rehearsal practice to prepare for handling challenging workplace situations with confidence.
Mindful Praying – Helps you combine traditional contemplative prayer with present-moment awareness.
Loving-Kindness Meditation – Helps you cultivate Christ-like compassion and empathy.
Mindful Journaling – Sacred practice to capture your spiritual insights and moments of divine connection.
Guided Meditation – Helpful support and structure for building a regular practice.
Mindful Walking – Improves physical health, reduces stress and anxiety, promotes relaxation and calm, and increases focus and concentration.
WHY SPACED LEARNING LEARNING
TYPICAL LEARNING CURVED USING SPACED LEARNING
THE REVOLUTIONARY LEARNING FRAMEWORK
THE COACHING, SPACED LEARNING CONNECTION
Note: Taken from the Spaced Learning Over Time, Work Learning Research (Thalheimer, 2006)
Spaced learning is a best practice for improving long-term well-being; the primary challenge people face is applying knowledge and skills consistently over time. The goal of this training guide is to replace automatic, counterproductive reactions with conscious, effective responses.
Are you ready to begin your transformation journey? Whether you are struggling with workplace stress, burned out and fatigued, feeling emotionally reactive, or simply seeking a better way to navigate life’s challenges, use the knowledge in this learning guide. It is a coaching model and guide to thirteen different mindfulness strategies, dedicated to helping people break free from destructive patterns and discover God’s peace through practical, biblical principles and science-backed methods.
© 2025 Thomas Norris
© 2025 Thomas Norris