Group Coaching

From Striving ➡ to Thriving

From Overwhelm ➡ to Purposeful Action

From Exhaustion ➡ to Vitality

From Frustration ➡ to Compassion

From Rushing ➡ to Flowing

From Tension ➡ to Ease

Join a community of professionals committed to living and working easefully, joyfully

and effectively.

Become empowered to recognize and value your unique gifts, talents and passions.

Gain powerful mindfulness and yoga therapy skills to increase your concentration

power, hone your clarity and intuition, and find ease and strength in your body and

mind.

Learn to connect with yourself in a deep way, get clear on what is important to you, and

communicate it courageously and effectively.

Do you currently feel…

Overwhelmed by the pace and demands of the day
Exhausted and starting to burn out
Waking up to the unsustainability of your work culture and lifestyle
Wanting to spend more time with friends and family but unable to fit it in
Dreaming of a day off to finally do a few things for yourself
Lack of clarity about your values
Tied to the clock. Always rushing, always falling behind. Locked into a busy schedule
Really tired and drained
Feeling constant pressure, leads to not sleeping much or well
You’re always ON
Misalignment in your Career: No longer excited or motivated by your work
Life has become work and that’s unfulfilling
Wanting to put energy toward your values and move beyond a life defined by work, but not sure how to do this
Your self worth is tied up in work identity, so you say yes when you want to say no, and suffer from people-pleasing, workaholism, perfectionism, or impostor syndrome
Like a fish out of water: Lack a community of people interested in wellbeing and support to get you started and hold you accountable in the changes you’d like to make

If any of this resonates, you are not alone.

Do you long for…

Clarity about your values and a direction forward that feels meaningful and exciting
Time to spend with your loved ones and to do the things that bring you joy
An aligned lifestyle that feels easeful and energizing - whether it’s having a family, traveling more, going on retreats, time with friends, having a career that’s nourishing
Time freedom, flexibility and the ability to enjoy life’s little miracles
A work schedule that allows you to dedicate time to your key interests and priorities
Space to connect deeply with yourself and others
Confidence that you are living life authentically and making an impact on the world

What you will learn:

A mindful approach to seeing your current life and work situation as both a challenge and an opportunity – turning walls into windows (apparent obstacles into learning and growth)
To recognize and honour that your struggles are a result of a mismatch between capacity and expectations, not a lack of ability, talent, intelligence or worth
How to identify which areas / patterns in your life are causing the overwhelm, and the small but consistent shifts you can make to create more clarity and ease
To connect with highest vision of what is possible for your work and your life, and to consistently trust your instincts as to how to embody this
How to map out changes needed to move towards your highest vision and stay committed to the actions that will get you there
Understanding and respect for your nervous system, knowing when you are in a fight, flight, freeze, fawn response, and how to get back to your window of tolerance
Mindfulness and yoga therapy practices to restore balance, energy and flow
How to take charge of your daily routine to better understand where these practices can fit in and ensure that they stick
To incorporate techniques into your daily activities so that rather than having to fit mindfulness into your day, your day fits within your mindfulness

You will develop a clear roadmap of the steps needed to move your work and life in the right direction and accountability and support throughout your process of change and transformation.

How did this program come to be?

Since the moment when I was looking out the window of my big fancy law office, wondering what I had done wrong and why I was still so sad inside, I have been dedicated to changing the question from what on the outside will make me happy, to how can I tune in to what is most important to me, and from this place, share and create the meaning and purpose that I am so desperately seeking.

That began my path as a mindfulness coach for busy professionals looking for less burnout and more fulfillment now - not later.

I have been helping professionals tap into the power of mindfulness and yoga therapy to connect with their inner guidance and intuition and make meaningful changes in their work and their lives for over 15 years.

Over time, it has become clear to me that nothing is more important to me than sharing the power of mindfulness with others. Through this work, you can release any habits, emotional pain and blockages that are limiting you from living your most authentic and joyful life.

The pace of change, pressure and demands placed upon us at this time make it even more difficult to become clear, focused and courageous in living a meaningful life.

It is my honour and privilege to support you to navigate uncertainty, find grounding, clarity, support and ease in each moment of every day.

About this program

What striving looks like:

You wake up stressed about all the things you have to do in the day
You rush through breakfast, are annoyed at your kids, partner or pet, and rush out the door, spill something on yourself
Get stuck in traffic or on transit, worry about the meeting you’ll miss, start e-mailing and changing meetings
Cancel meetings at the last minute
Never have time to plan, strategize, socialize or just rest
Are exhausted all the time, but never feel you get enough done
Resentful and angry at your family, your co-workers, your boss, and especially those people that tell you to “Just Breathe”
Have an inkling that there is a better way to live, but just can’t imagine anything else is possible
Spend all your time at work putting out fires and doing e-mails during meetings

What thriving looks like:

What striving looks like:

You wake up refreshed and ready for the day
Make and have a beautiful breakfast, connect with your kids, partner or pet before heading off for the day
Accept that there will likely be delays and detours throughout the day, have enough space in the day to allow for those
Make time for breaks, for pausing, for tea or coffee with friends, for movement
Do the work you care about, and have a supportive team to help with other tasks
Delegate and communicate easily and effectively
Listen to your intuition about what projects to do and how to do them
Have space for creativity and spontaneity, come up with fresh ideas on challenging problems
You notice and enjoy the little moments, and somehow the day is enough, even if not everything got done
You not only have a To Do list, but also a Ta Da! List, where you celebrate your successes and accomplishments throughout the day
As you have managed to find ease, balance and joy for yourself, you are example to others in your workplace and community that there in fact is another way to work and live

Some of the areas we will uncover together:

Develop clarity about your present situation – with curiosity and kindness, not judgment! We must know where we are, and accept it with compassion, in order to open up to new possibilities
Reconnect with how you would like things to be – What is your ideal state? What kind of work do you love? What does your ideal day look like? Family, friendships, hobbies, self-care, other?
Uncover obstacles to fitting priorities into your day – managing energy, not time; 80-20 rule; overcoming perfectionism and people-pleasing; the hidden fear that is keeping you stuck
Befriending your saboteurs – learn how to work with your mind and gain control of the habits that have been holding you back – Mindfulness Techniques
Permission to Rest – Rest is not lazy, it is strategic – Feel Rest techniques, working with your nervous system, working smart, not hard
Using your day as your canvas – Mindfulness in Daily Life – there is no need to carve out time for your meditation! Fit your day into your meditation instead
Loving the process – None of this is about fixing yourself or having to improve in some way, it is about learning to know yourself, love yourself as you are, and work with your desires, personality and habits in the way that is most effective for you – Nurture Positive Techniques
Movement for Life – Tensions get stuck in your bodies and sitting at a desk all day only makes it worse. Learn how to incorporate non-linear movement into your day, release pent up tensions, aches and pains, and find flow and ease in your body and your life – Yoga Therapy Techniques

Awareness, Acceptance, and Action

The “3 As” of my coaching practice focus on strengthening the key elements of Mindfulness – Awareness and Acceptance and moving towards Action in the areas that we can influence.

Increased awareness and acceptance, while seemingly passive, open up huge areas of possibility as we see that there are many more angles and perspectives from which we can view any situation. This allows for the ability to act in a responsive, grounded, and intuitive way that tends to lead to satisfying and lasting improvements in one’s life. We often tend to get stuck on one or two issues that are stealing our joy. The issue(s) change as life evolves, but each and every time, the very thing that seems to be taking away our ability to be happy in the moment is the source of growth that we most need.

Through this group coaching program, we bring to light the key issue(s) for you in the moment and find ways to bring mindfulness and creative solutions to the challenge and opportunity with the support of a like-minded community of professionals.

By developing greater Awareness, Acceptance and effective Action, and working together to break through any resistance to developing healthier and more wholesome habits, you will reach deeper levels of connection with yourself, your loved ones, your current work and situation, and find the joy and wellbeing you seek doesn’t exist. Clearly list and describe the services you offer. Also, be sure to showcase a premium service.

Unified Mindfulness and Yoga Therapy

The program is based on Shinzen Young’s Unified Mindfulness (UM) system as well as Krishnamacharya’s approach to individualized yoga therapy as taught by his son and successor T.K.V. Desikachar. UM's comprehensive system covers all contemplatives approaches and "unifies" them in a clear framework that's so rigorously precise, institutions like Harvard Medical School, Carnegie Mellon University and the University of Vermont use it as the basis for their research on meditation and its application in neuroscience, psychology, and clinical sciences.

Krishnamacharya and Desikachar’s yoga therapy tradition strongly believes in offering yoga that is adapted to each individual’s uniqueness, and respects and honours their specific needs, goals, and current capabilities.

Unlike other mindfulness approaches where you need long periods of practice in stillness or on your yoga mat, this approach utilizes the activities you are already doing as opportunities for practice. It is perfect for busy people who just don’t have time for an hour of dedicated practice, but still want to experience results.

This Program includes...

1. 6 Live Group Coaching Sessions

As follows:

Session 1 - From Striving to Thriving

This session will introduce the concepts of mindfulness and yoga therapy, and the significant benefits they can provide for your work and life – including resilience to skillfully respond to change, and an ability to experience increased joy, gratitude and wellbeing.
Introduction to the "See Hear Feel" technique and how it reduces overwhelm.

Session 2 - How to Relax, Recharge and Find Balance

Introduction to the "Feel Rest" technique, gentle breath and movement therapeutic practice and how to use them to manage stress and find balance.
You will learn how to discover and pay skillful attention to relaxation and to nurture it—experiencing it more frequently and more deeply.

Session 3 - Feeling Good and Creating Positivity

Introduction to the “Feel Good” technique, non-linear movement and somatic exploration as opportunities to feel good in your body and learn how to notice and create positivity in your life.
You will learn to detect subtle positive states and experience increased gratitude and wellbeing.

Session 4 - Getting in the Zone & Going with the Flow

Discover the "Feel Flow" technique, how it relates to peak performance, and how you can access it for increased well-being.
Learn how to transcend pain and obstacles by tapping into the continual movement of life.

Session 5 - It’s Fun to Be Spontaneous

How many times in the day do you find yourself on "auto pilot"—just going through the motions? Well, that doesn't have to be a problem. You can use those moments to deepen your skills.
The “Auto Move”, "Auto Walk" and “Auto Think” techniques will show you how to develop spontaneity, creativity, and connect with your intuition.

Session 6 - Mindfulness and Yoga Therapy in Daily Life

Learn how to use the "See Hear Feel", "Feel Rest", “Feel Good”, “Feel Flow” and “Auto” techniques as well as therapeutic movement and breathing in daily life. This can have a radical positive effect over time.
Learn how and when to use each of these to accelerate your mindfulness and yoga therapy practice and apply it to any situation.

2. Happiness Grid Assessment

An exploration of which areas of your life are calling for your attention. What are your

intentions for the course? Where are you currently? What do you wish to access,

strengthen and cultivate?

3. Replays from each session

Replays will be provided and accessible to you indefinitely. You can continue listening,

practicing, and honing your skills for years to come.

4. Bonus #1 - Guided meditations to support each learning module (Value $200)

Topics covered include:

Establishing and maintaining healthy boundaries at work, at home and between the two
How to relieve stress over deadlines
How to relieve resentment (emotional regulation and clarity)
Prioritizing efforts
Inspiration
Vision and intention setting
How to be both relaxed and alert
How to not get drained by your activities and retain energy for what is most important
How to recover from making mistakes
Situation practice for working with guilt, shame, fear and making mistakes
How to unplug and navigate discomfort

5. Bonus #2: Weekly Journal for clarity and implementation support (Value $100)

How to prioritize your efforts
Boundary-setting
Vision and Intention setting
Celebrating growth

6. Bonus #3: Community support (Value $200)

Community support in-between sessions via WhatsApp for connection, troubleshooting, motivation and resources

7. Bonus #4: Limited Time Offer (Value $250)

One Mindfulness Daily Life Planning Private Coaching Session - Limited to first 6 people to who sign up

What you'll walk away with

✅ Clear goals and a strategy for your transformation.

✅ The ability to regain balance, ease and wellbeing on the spot and sustain and grow it over time.

✅ A library of resources to continue to grow and learn.

✅ Tailor-made mindfulness and / or yoga therapy techniques and practices unique to you and your aspirations.

The Investment

Actual Value = $1,250
One Pay: $397
Payment Plan: Two-Pay $225

This program includes:

6 Live sessions
Replays
Bonus #1: Guided meditations to support each learning module (Value $200)
Bonus #2: Weekly Journal for clarity and implementation support (Value $100)
Bonus #3: Community support in-between sessions via WhatsApp for connection, troubleshooting, motivation and resources (Value $200)
Bonus #4: Limited Time Offer – One Mindfulness Daily Life Planning Private
Coaching Session (Value $250) – Limited to first 6 people to who sign up

✅ This program IS for you if you …

❌ This program is NOT for you if you are…

Want to learn how to meditate and integrate mindfulness into your life
Feel caught up in cycles of anxiety, overwhelm or negative thinking
Feel a bit lost and craving to find a sense of meaning and purpose in your life again
Are longing to find your inner calm
Want to unlock your potential and stop feeling stuck or held back
Want to be less reactive and more centered
Are “Succeeding” at work but still feeling dissatisfied
Are looking to find more fulfillment in your day
Want to feel like you own your day, rather than being a victim to your to-do list
Are wondering what’s next in your work and life
Are ready to take back power over your life so that you’re in control of your day, working with purpose, feeling fulfilled, a real sense of contribution, energy, vitality, authentically. You’re not afraid to get help, or say no, or set boundaries, or speak up
Yearn to prioritize balance in your life without compromising your career growth
Ready to access to the balance and fulfillment that makes it all worthwhile
Want to tap into a sense of connection around wellbeing and balance in a
supportive community of fellow professionals
Are ready to elevate your courage to go against the grain.

❌ This program is NOT for you if you are…

You have a ‘Quick Results’ mentality. I will provide you with strategies and techniques that are science-backed and the top in the industry. Your growth trajectory is dependent on your dedication and application of these techniques in your own life consistently over time.
You expect the coach or people in this program to implement strategies for you.
This is a coaching program designed to support your learning, skill-building and sense of connection as you find your own unique sense of balance and mastery.
You don’t like sharing and participating in groups. This program’s core pillar is centered on the power of collective expansion, allowing for all participants to courageously share their development journey, receive + give celebration and support to one another, and build upon the group’s inspiring, encouraging dynamic. If you’re more into private 1.1 coaching, no problem! Click here to learn about that track and apply.

Frequently Asked Questions

Please reach me at Paula@livethepresent.ca if you cannot find an answer to your question.

What if I miss a live group session?

No problem! All sessions will be recorded and e-mailed to you to watch on your

own time.

It’s not safe to make these work changes. I’ll get fired, rejected or alienated.

Feeling fear as you begin to make meaningful changes in your life is totally normal.
Any changes we make will be incremental and primarily focused on your inner habits.
I will be there along with the community to support you along the way as you slowly build the capacity to create the life that you yearn for while still meeting (and surpassing!) your work and life objectives.

I don’t have the time for mindfulness or new habits. I’m already swamped.

Science shows us that we don’t need to spend long periods in silence or stillness for mindfulness to impact our minds and our lives.
Using the activities that you are already doing, we build in techniques and strategies to unclutter the mind and create more spaciousness, without much additional time needed.
The more you are able to apply these habits to your life, the more space and ease you will feel, create and find in your day.

I can’t afford your services, my finances are already stretched

I personally also had a hard time investing in myself when starting my mindfulness journey. There are so many free resources out there, can’t I just do this myself?
I found investing in a coach who could support me, scaffold me, and guide me as I made powerful but scary changes in how I live my day tremendously powerful.
The value of the freedom, empowerment, clarity and balance that this process and guidance provides is priceless.

I should be able to do this work myself, not hire someone else

So many times I have tried to make meaningful changes on my own, only to find myself taking one step forward and two steps back.
Getting support is an essential element of mindfulness, as others can often see the blind spots we miss, and reflect back to us the value of who we are that we often miss on our own.
The techniques and practices that you will learn through this process are yours to keep! My aim is to fill your toolbox so that going forward you will know what you need to practice when, and your need for guidance and support will decrease over time.
We are often so good at supporting others, but we must never forget that we, also, deserve love and support.

I have tried meditation or yoga before and it’s not for me – My mind is too busy, it is boring, I feel I am doing it wrong, it is not a positive experience

This is the most common challenge that people come to me with!
We often think the goal of yoga or meditation is to have a pleasant or positive experience, or to “quiet” the mind. Yoga and mindfulness are actually about building Attention Skills.
Just like going to the gym is not always easy, but if we lift weights we will invariably get stronger, when we practice mindfulness it may feel confusing or hard, but the practice itself will invariably bring benefits and results including tranquility, energy, clarity and joy.
Together we will find the right structures and techniques that will make the practice accessible and enjoyable for you.

Other people are interfering with my ability to participate – i.e. boss, young kids or partner

While it would be nice to have free time to practice and get away from our responsibilities, the beauty of this practice is that we can actually bring it to our busy days!
Together we will turn walls into windows and find ways to incorporate all your obligations into your mindfulness practice.
When my son was born and wouldn’t sleep, I wasn’t able to do the yoga practice I was used to, and then realized I could sing to him and make that my practice.
Whatever your life presents, we will find a way to make it work for you.

6 WEEKS

Group Coaching Program

From Striving to Thriving

From Striving ➡ to Thriving

From Overwhelm ➡ to Purposeful Action

From Exhaustion ➡ to Vitality

From Frustration ➡ to Compassion

From Rushing ➡ to Flowing

From Tension ➡ to Ease

The key question is...

INTRODUCING

From Striving to Thriving

What you will learn:

MEET YOUR COACH

I’m Paula, and I’ll be your guide on this journey.

How did this program come to be?

About this program

What striving looks like:

What striving looks like:

What striving looks like:

What thriving looks like:

What striving looks like:

What striving looks like:

Some of the areas we will uncover together:

Awareness, Acceptance, and Action

Unified Mindfulness and Yoga Therapy

This Program includes...

What you'll walk away with

The Investment

This program includes:

Only a few spots left!

✅ This program IS for you if you …

❌ This program is NOT for you if you are…

❌ This program is NOT for you if you are…

❌ This program is NOT for you if you are…

❌ This program is NOT for you if you are…

❌ This program is NOT for you if you are…

Frequently Asked Questions

When you are ready to take a step towards improving your quality of life, meet with Paula to talk about how she might help you to address whatever ails you – joint pain, anxiety, the general stress of a busy life… Then put on some comfortable clothes and follow the sound of her voice.