Resources

Helpful resources at your fingertips

Peaceful Creek
Mindful Pause Morning Meditation
Manage your mood and energy by starting your day with a Mindful Pause to choose inner stillness, stability, and strength.
IS WELLNESS COACHING FOR YOU?
Have you ever wondered what wellness coaching is all about? I'm Cami Smalley, and I have a business called Guided
Compassionate Heart Meditation
When life becomes difficult, self-compassion is an essential skill. Settle in for this comforting meditation. Life can feel broken...wounded...challenging...and fatiguing
New Year—New Mind—Together
The word "TOGETHER" is on my mind and in my heart at the start of 2022. It has become my
New Year Reflection
Personal Reflection guided by a positivity lens helps create a personal narrative that transforms adversity into powerful personal growth. Posttraumatic
Choose to Move with P.A.C.E.
For many, exercise is a preferred self-care practice. While movement is a great option, it may be helpful to consider
COACHING CONVERSATIONS INSPIRE AHA! MOMENTS
One of the things I really love about coaching are the AHA moments that I get to witness. A client
Blessing Bowl Practice
Gratitude is recognized as a very powerful mind/body emotion that can help you shift the energy and/or mood of your
Full Moon Meditation
  The Moon and its light gently reminds us that we are never separated from the Light of the World...even
Body Scan
This mindfulness practice grows greater body awareness and strengthens attention. https://youtu.be/b_72SQLVB4w  
Balancing on Log
Wellness Coaching Package
  Coaching  +  Skill Development  =  Empowerment Disruption to the ways we live, work, and relate are causing stress like
Forest Area
Blessing for the Earth
    Pause to connect deeply to the Earth with this blessing that reminds us that our holistic health is

Worksheets & Downloads

Holistic Well-being Assessment
With this worksheet, assess your level of satisfaction or sense of vitality in 8 dimensions of your well-being.
Brief Resilience Scale
With this worksheet, assess your resilience. Could you be resilient to a fault. Discuss with Coach Cami!
Positivity Test
Explore the presence of positivity in your life.
Explore Your Strengths
The VIA Survey is the only free, scientific survey of character strengths in the world. Take this simple, 10 minute character test and discover your greatest strengths. Research shows that knowing and using your character strengths can help you:
Increase happiness and well-being
Find meaning and purpose
Boost relationships
Manage stress and health
Accomplish goals
Mindful Attention Awareness Scale
With this worksheet, assess your current level of mindfulness. Practice Mindful Pause skills and use this inventory to show your growth.
Identifying Stress Warning Signals
With this worksheet, learn to recognize your own personal stress warning signals whether physical, behavioral, or otherwise.
Perceived Stress Scale
While originally developed in 1983, this tool remains a popular choice for helping us understand how different situations affect our feelings and our perceived stress.
November Challenge: GRIT & GRATITUDE
Use this tool for Emotional Interval Training: High Intensity Bursts of GRIT with Intermittent Mindful Pauses for Gratitude
Ready for Change Movement Meditation
This Movement Meditation flow embodies affirmations that support your commitment to manifest change in body, mind, and spirit.
My MAP
Use this worksheet to create your “MAP” or My Action Plan. Connect with Coach Cami to bring your MAP to life.
Tips for Integrating the Mindful Pause
Mindful Pause living requires repetition and practice. By integrating a Mindful Pause at strategic points during the day, you can better manage mood and energy.
Precious Present Practice
The stress of work and life can feel unrelenting. But SHIFT happens when we practice a mindful pause and choose to redirect toward positive emotions. This 4-week cultivation practice connects you each week to the restorative emotions of gratitude, joy, love, and playfulness.
Posttraumatic Growth Guided Reflection
SHIFT Happens!
Creation Breath Flow - Movement Meditation
More and more…becoming a master of your moments not a victim of your day.
Slides: Guided Resilience Path to Post-traumatic Growth
Explore self-care enablers that support growth in the aftermath of adversity.
Mindful Pause: Gatha Practice
In contemporary Buddhist practice as popularized by Zen Master Thich Nhat Hanh, a gatha is a verse recited (usually mentally, not aloud) in rhythm with the breath as part of mindfulness practice, either in daily life, or as part of meditation or meditative study.
CHIP Model for Self-Reflection
Use this worksheet for self-reflection in order to make positive changes in your life.
Non-Violent Communication
Use this worksheet to guide peaceful and effective communication.
Gratitude Exercise with Strengths
Celebrate gratitude for your strengths and reflect on how to amplify your strengths in the future.
Play
Play is essential to well-being. Explore how you might bring greater vitality to this dimension of your life!
Movement Meditation - Prayer of St. Francis
This is to follow flow of simple postures can enrich your experience of this beautiful prayer. Praying with heart and body!
Full Moon Meditation/Reflection
Use this reflection as part of a full moon ritual. You can include the yoga postures to help embody your insights and inspirations.
Coach Cami Smalley

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