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Virtual Classes for Port of Portland

Wellness & Self-care

Wellness Webinar, September 4 — Cultivating Inner Harmony: Nurturing Mental Health and Gratitude through Mindfulness | Heather | 60 mins

In a fast-paced world filled with various stressors, maintaining good mental health and practicing gratitude can be transformative. This wellness webinar is designed to guide participants on a journey toward holistic wellbeing, with a special focus on the profound effects of gratitude and mindfulness. In this webinar, you will learn practical techniques to nurture your mental health, enhance your sense of gratitude, and embrace mindfulness as a powerful tool for self-awareness and stress reduction.

Wellness Webinar, February 06— Heart-Centered – A Beneficial Way to Be | Sara | 60 mins

The heart: a central organ that not only keeps us alive but also provides oxygen and nutrients to our body. You probably know that keeping this organ healthy and well is absolutely necessary to maintaining your health, but what you might not know is there are so many ways to do just that. Learn the many ways to care for your heart and discover why we associate emotions with this very special organ.

Wellness Webinar, December 05— My Energy Feels Off Today. Wait, What Does That Even Mean? | Sara | 60 mins

In this workshop-style webinar, we take the time to demystify the concept and idea of energy. In the first part of the webinar, we will learn about the energy within our body; where it is, and how it influences us on a daily basis. In the second part, we will practice some simple techniques that will teach us how to manage and use our energy to feel great and improve our health and wellbeing.

Wellness Webinar, December 05— Improve your Resilience to Burnout with Self-Compassion | Cassie | 60 mins

Research suggests that self-compassion may be the best tool one can employ to improve resilience to stress and burnout. In this presentation, you will learn the difference between stress and burnout and how the practical principles of self-compassion can increase your resilience to both. Learning objectives include comparing and contrasting stress and burnout, defining resilience and how it impacts both stress and burnout, and defining the 3 elements of self-compassion and how you can practically apply them to increase resilience.

Wellness Webinar, September 05— The Verdict is In! Healthy Habits = Longevity | Sara | 60 mins

What is the key to living longer? According to medical experts and research, healthy habits are a key component. What’s even better news is that these same healthy habits can not only extend your life but can prevent chronic disease and improve the quality of your life. Learn which habits doctors recommend and learn how to create healthy habits in your life without spending a lot of time, energy, or effort. We will take away the heaviness that can come with making change in our lives and replace it with a simple and easy way to set new healthy habits in your life.

Wellness Webinar, May 02— The Power of Gratitude | Sara | 60 mins

Gratitude can be a practice, a state of being, or an offering. Regardless of how you engage with it, gratitude will not only improve your mental health – it will enhance your life. Learn the many benefits that come with gratitude, practice different techniques, and explore different ways to put a gratitude into your daily life.

Wellness Webinar, April 04— Your Health Starts with Healthy Sleep | Sara | 60 mins

These days, it seems that anything health-related can be tailored to fit our individual needs. For example, we might hear about a friend who is on a particular eating plan, or a co-worker who swears by their customized exercise routine. But the universal link is that we all need the same kind of sleep to be healthy. Sleep not only influences our concentration and productivity, but it also impacts our physical wellbeing. This video explores the science of sleep and its many benefits, what happens when you don’t sleep, and how to set up a healthy sleep routine – even when you work in the evening or at night!

Wellness Webinar, December 27— Ayurveda and Your Daily Routines | Ginger | 60 mins

In this video, learn why establishing daily routines is so important in Ayurveda for establishing and maintaining balance in body, mind and spirit. You’ll review the basic principles of Ayurveda and how to apply them to create harmony and consistency in your lifestyle choices.

Wellness Webinar, December 13— Intro to Ayurveda| Ginger | 60 mins

Ayurveda, the 5000+ year-old health science which originated in India, is relevant today. Modern science is proving many Ayurvedic concepts. According to Ayurveda, each person is unique. Finding balance is the goal and Ayurveda suggests diet and lifestyle changes to bring balance into daily life. It’s as basic as understanding the qualities of nature and viewing ourselves as microcosms of the macrocosm. While there are powerful Ayurvedic herbs and special treatments, a practitioner’s truest goal is to help the client facilitate their own healing. What are your goals for maximum health and wellness?

Wellness Webinar, November 22— The ABC’s of Self-Compassion| Sara| 60 mins

Life is full of ups and downs. It is a gift to offer ourselves compassion during challenging times. Self-compassion creates resiliency for ourselves and allows us to extend true compassion to others. Learn a simple and potent technique that will create a self-compassion practice for yourself.

Wellness Webinar, November 08— Sustainability: Taking Care of Yourself and the Earth | Diana | 60 mins

In this webinar, we turn our attention to the microcosm of our body-mind in relation to the macrocosm of the Earth. What does it mean to create a sustainable life and how does that idea relate to our wellbeing? Is it possible to create less of an environmental impact while still living an abundant life? This workshop will begin with a short centering practice before unpacking the notions of simplicity and contentment. We’ll follow with reflections about slowing down and connecting to Nature’s cycles, then close with practical tools for staying grounded and living a life that aligns with your values. Remember, you are designed for sustainability!

Wellness Webinar, October 25— Brain Health | Sara | 60 mins

Our brain is one of the most important organs in the body. It governs everything from our intelligence to our behavior; from our emotions to initiating movement, so it pays out big when we keep the brain working in optimal condition. Learn about the pillars of brain health that will not only create a strong foundation for disease prevention, but keep your brain functioning at its absolute best.

Wellness Webinar, October 11— I’m Stressed! | Sara | 60 mins

Stress is something that we all experience, but we might not realize the impact that it has on our health and wellness. Learn about where our stress comes from, what is happening in the body when stressed, and top tips for countering stress and how to apply them to your life.

Wellness Webinar, September 27— Foundations of Self-Care | Sara | 60 mins

We spend a lot of time on someone else’s schedule. When we finally get time to ourselves, we want to enjoy it to the fullest. Self-care is an important factor when it comes to taking care of ourselves and feeling well. Learn about self-care and where and how you might apply it in your life.

Wellness Webinar, Sept 13— Why is Change so Hard? | Sara | 60 mins

Gain insight as to why it is so hard to make changes in our lives. Learn tips and strategies to help you move forward.

Wellness Webinar, August 23— Beginning and Ending Your Day| Casey | 60 mins

This wellness workshop incorporates multiple tips and tools to help you create morning and evening wellness practices that support your overall well-being in mind, body, and spirit. Guidance on stress management, exercise, proper nutrition, mindset, positive, self-talk, and more are included. A brief guided mindfulness meditation is also featured at the end.

Wellness Webinar, August 16— True Refuge in Uncertain Times: A Mini-Retreat| Heather | 60 mins

Meditation isn’t about attaining an ideal state, but rather about being able to stay present with ourselves. This hour-long “mini-retreat” offers us an opportunity to explore the practices that lead to opening our hearts in all circumstances – even (or especially) the challenging ones.

Wellness Webinar, May 24— I Am Here – Mindfulness for Inner Peace | Casey | 60 mins

Discover the benefits of mindfulness meditation, while also discovering how to create your own practice. You’ll will be guided through multiple mindfulness meditation exercises, including a loving-kindness meditation, a body scan, breathwork, and more. In addition, you’ll gain tools that can be implemented to support stress reduction, inner peace, increased calm and clarity, and improved focus for years to come.

Wellness Webinar, May 17— Managing Stress Through Mindfulness | Heather | 60 mins

Using neuroscience, contemplative techniques, and embodied practices, we will examine the way in which we relate to stress, as well as how we might respond with greater compassion to find ease.

Wellness Webinar, April 26— Managing Stress and Anxiety through the 8 Dimensions of Well-Being | Phoebe | 60 mins

Creating a daily self-care practice is a process of understanding one’s individual needs and meeting them consistently. We’ll explore the eight dimensions of wellness and learn ways to meet stress and burnout with compassion and support. Leave with insights into enhanced focus, creativity, and heightened performance.

Wellness Webinar, April 12— Simple Living & Healthy Habits | Phoebe | 60 mins

“Habits are the invisible architecture of daily life.” — Gretchen Rubin A common misconception is that drastic changes are the only way to achieve a better life. Many employees feel paralyzed in their circumstances, burnt out, and unable to live freely. That said, lasting change does not need to come from a new house, career promotion, or large purchase — it’s actually small shifts in daily habits that create the slow build toward a life employees are more excited to live. In this webinar, employees will learn how to shift daily habits, joyfully build routines, and as a result, live more freely.

Wellness Webinar, January 24— Boundaries & Burnout | Casey| 60 mins

Do you feel tired? Find yourself saying “yes” when you really want to say “no”? Struggle with work-life balance? This interactive webinar covers how creating and maintaining healthy boundaries can positively impact your overall health and well-being in all areas of your life. Participants will walk away with several tools to calm their nervous system, as well as empowering action steps to avoid burnout in 2022 and beyond.

Wellness Webinar, January 24— Goal Setting in the New Year | Sara Rose | 60 mins

The pause after a busy holiday season brings space to regroup, focus, and get organized for our year ahead. It’s a time when we set goals and intentions in hopes of making improvements in our lives. But how do we transform these goals and intentions into a long-lasting reality? Come and spend an hour to not just set a New Year’s goal, but one that is right for you. Learn how to pave the way toward long-lasting change for a new year – a new you.

Wellness, Week 52— 12 Topics, Tips, and Practices for Self-care | Casey | 60 mins

This interactive video includes 12 topics on self-care, including: nutrition, fitness, rest and relation, relationship, fun and laughter, inspiration, purpose, spirituality, mindset, self-love, balance, and meditation. Viewers will need a pen and paper, as well as a quiet space.

Wellness Webinar, Week 50— Recover from Burnout for Good | Phoebe | 60 mins

With stress and anxiety at an all-time high, non-existent boundaries between work and personal life, and numerous barriers to taking any type of restorative vacation, many feel that they are unable to recalibrate. This webinar provides employees with ideas and inspiration for how to build a self-care practice that treats symptoms of burnout, prevents it from resurfacing, and supports daily well-being.