If you're exhausted before the day begins, spend nights staring at the ceiling with your mind spinning, and the thought 'I can't keep doing this' has become your constant companion.
Anchored Heart & Mind:
Simple Mindfulness Tools To Reset Your Mental Health In Just Minutes A Day
A LIVE ONLINE class where you'll discover science-backed mindfulness practices to quiet your restless mind, regulate your nervous system, and FINALLY create lasting well-being!
This Is For You If...
You're Always "On" - Even When You Are Exhausted
You wake up tired, push through the day, and fall into bed wired but unable to rest. Your body is tense, your mind won’t turn off, and even small tasks feel heavy.
You tell yourself to slow down, but the second you try, your thoughts race — "Did I forget something? Am I doing enough? "
The longer your nervous system stays in survival mode, the harder it becomes to reset. Every day on autopilot reinforces stress patterns that steal presence, energy, and connection.
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You lie awake replaying conversations or planning tomorrow. Constantly feeling overwhelmed, juggling responsibilities with no space to breathe.
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You can’t remember the last time you felt truly rested or at ease.
- You’re constantly “doing,” yet never really arriving.
- All you want is to wake up feeling rested, move through the day with ease, and end it without the weight of constant stress.
Anxiety Has Taken The Driver's Seat In Your Life …
It’s like your mind never stops—constantly looping through what ifs, worst-case scenarios, and things you can’t control.
Even on calm days, there’s a low hum of tension running beneath everything you do. You catch yourself overthinking, worrying about how things might go wrong, or replaying what you said hours ago.
Your body mirrors the chaos in your mind—tight chest, shallow breathing, that flutter of unease that never quite goes away. You crave stillness, but when things get quiet, the anxiety gets louder.
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You tell yourself to relax, but it feels impossible when your body’s on alert and your thoughts won’t slow down.
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The fear of not doing enough—or doing it wrong—keeps you trapped in a cycle of stress, second-guessing, and self-blame.
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All you want is to feel calm in your own skin again—to breathe, laugh, and do the things you love without anxiety holding you back.
Your Body Is Tense and Tired In A Way That Sleep Can't Fix It…
You’ve pushed through for so long that your body has forgotten how to relax. Even when you finally stop, the tension doesn’t leave—it just settles in deeper. Your shoulders stay tight, your jaw clenches, and your chest feels heavy, like your body is carrying the weight of your mind. You catch yourself holding your breath, or breathing so shallow you feel lightheaded.
- Your stomach is in knots—nausea, digestive issues, that constant pit of unease that lives in your gut. Sometimes your heart races for no reason, or you feel that flutter of panic rise in your chest even when nothing is "wrong.
- You try to unwind, but rest doesn’t come easily. You fall into bed exhausted yet can’t sleep because your mind won’t switch off. You reach for your phone to zone out or pour a drink to take the edge off—but the relief never lasts. Instead, you wake up feeling guilty, drained, and even more disconnected from yourself.
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It’s as if your body is begging for rest while your nervous system refuses to let go. You’ve forgotten what it feels like to really rest—to wake up feeling light, grounded, and free.
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All you want is to feel at ease in your body again—to sleep deeply, move freely, and wake up restored instead of running on empty.
You're Are Your Own Worst Critic
No matter how much you do, it never feels like enough. You replay conversations, second-guess decisions, and judge yourself for every imperfection. That inner voice keeps telling you to do better, be better, try harder—and you’re exhausted from trying to meet its impossible standards.
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You know you’re your own worst critic, but you can’t seem to turn it off. When things go wrong, you blame yourself. When you finally rest, guilt creeps in. Deep down, you just want to feel at peace with yourself—to stop fighting your own mind.
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The constant self-pressure leaves you anxious, depleted, and disconnected from who you really are. You crave gentleness. You crave the kind of calm that comes from self-acceptance, not perfection.
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All you want is to feel safe inside your own skin again—to treat yourself with the same care and compassion you offer everyone else.
You're Withdrawing From the People You Love (And It's Breaking Your Heart)
You snap at your partner over small things, lose patience with your kids when they don't deserve it, or pull away from friends because you just don't have the energy. Then the guilt hits—because you know they don't deserve it, but you can't seem to stop.
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You cancel plans at the last minute because the thought of showing up feels overwhelming. Or you force yourself to go, but spend the whole time anxious, counting down the minutes until you can leave. Either way, you feel guilty.
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You smile and say "I'm fine" when people ask, but inside you're screaming. You're exhausted from pretending you have it together when you're barely holding on. The mask is heavy, and you're tired of wearing it.
- You feel misunderstood—like no one really gets what you're going through. So you withdraw, isolate, and tell yourself it's easier to be alone. But the loneliness only makes the anxiety worse.
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Deep down, you're terrified that your anxiety is pushing away the people who matter most. You don't want to be irritable, distant, or unavailable—but you don't know how to show up differently when you're running on empty.
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All you want is to feel present and connected again—to laugh with your loved ones, show up as your best self, and stop letting anxiety steal your relationships.
You're Stuck in Avoidance and Indecision (And It's Making Everything Worse)
You know what you need to do, but you can't seem to make yourself do it. The longer you wait, the worse the anxiety gets. The guilt piles on. And you're stuck in a cycle of avoidance that leaves you feeling frustrated, behind, and ashamed.
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Simple decisions feel impossible. You spend 30 minutes deciding what to eat, what to wear, or which task to tackle first—second-guessing every choice, paralyzed by the fear of making the wrong one.
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You avoid the email you need to send, the call you need to make, or the decision you need to face—because the anxiety feels too big. So you put it off, telling yourself you'll deal with it later. But later never comes, and the pile just keeps growing.
- You're not lazy—you're overwhelmed. Your nervous system is in overdrive, and your brain has learned that avoiding feels safer than facing the discomfort. But deep down, you know the avoidance is stealing your peace and keeping you stuck
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All you want is to feel capable again—to make decisions with confidence, take action without overthinking, and stop letting fear run your life.
Inside Anchored Heart & Mind you'll learn how to:
Regulate Your Nervous System (So Your Body Can Finally Relax)
Discover proven techniques like the 3-minute body scan that signals your nervous system it's safe to relax - so you can shift out of fight-or-flight mode even in the middle of a stressful day
Calm Your Racing Thoughts
Learn practical tools to settle your racing thoughts—so you stop replaying the past and worrying about the future, and can finally be here now.
Stop Letting Anxiety Control Your Life
Learn how to respond to anxiety effectively instead of avoiding or controlling it—so you can do the things you love with confidence, not paralyzed by fear and 'what ifs.
Silence Your Inner Critic and Become Your Own Best Friend
Discover proven practices to quiet your inner critic and release the belief that you're never good enough—so you can develop genuine self-acceptance that protects you from stress and opens the door to real happiness.
It's no wonder you feel so worn down. Living this way — always “on,” anxious, tense, and hard on yourself — is slowly eroding your mental health, your energy and your joy.
It drains your energy, clouds your clarity, and disconnects you from the people and moments that matter most.
THE BIGGEST Reason Why You Stay In This Stress Mode? No-one Ever Taught How To Regulate Our Nervous System Or Create Genuine Well-Being!
…Learning to be calm, present, and emotionally regulated isn't something that happens naturally. If it were, you'd already be doing it.
The people who experience genuine well-being, joy, and inner freedom didn't stumble into it - they learned the skills that make it possible.
Mindfulness is an ancient — now scientifically proven — practice that teaches you how to anchor your mind in the present moment and your heart in compassion.
By anchoring your mind in the present moment, you quiet stress and anxiety.
By anchoring your heart in compassion, you cultivate kindness — both for yourself and others.
Together, these practices train presence as a skill you can carry into every part of your life, helping you feel grounded, connected, and emotionally resilient no matter what’s happening around you.
So how do you expect to quiet your restless mind and calm your body without the mindfulness skills that make it possible?
INTRODUCING...
A MEDITATION CLASS THAT HELPS YOU DISCOVER SIMPLE SCIENCE-BACKED TOOLS TO CALM YOUR MIND AND REGULATE YOUR BODY SO THAT YOU CAN CREATE LASTING WELL-BEING IN JUST MINUTES A DAY.
HERE’S WHAT YOU'LL EXPERIENCE INSIDE THE ANCHORED HEART & MIND
Finally Quiet Your Restless Mind
Your mind doesn't have to be a constant stream of worry – rehashing conversations from three days ago, replaying what you should have said, or rehearsing everything that could go wrong tomorrow.
Through simple, guided practices, you'll learn to interrupt the mental time travel and create genuine moments of calm – so your mind becomes quieter, more grounded, and actually feels like a peaceful place to be.
The shift: From mental chaos and exhaustion → to a calmer, clearer mind you can actually trust.
Regulate Your Nervous System So
You Can Feel at Ease
You'll discover practical techniques to signal safety to your body – not through hours of meditation, but in small, doable moments throughout your day.
These short mental and emotional resets help you shift out of fight-or-flight and into genuine calm, so you can finally experience the peace you've been craving and feel relaxed and grounded in your own skin.
The shift: From living on edge and wound up → to feeling anchored, steady, and genuinely peaceful.
Quiet Your Inner Critic and Cultivate
Self-Compassion
- You know that voice - the one that replays conversations, compares you to everyone else, and whispers "you're not good enough"?
- Here's the truth: those thoughts aren't facts, and that critical voice isn't who you are. They're simply patterns - habits of the mind that can be changed.
You'll learn time-tested practices (backed by 2,000+ years of wisdom and modern brain science) to recognize unhealthy thinking patterns, take back the power your thoughts have over you, and cultivate genuine self-compassion.
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This isn't about "thinking positive" - it's about understanding that your thoughts are not you, and learning practical tools to stop the exhausting loops keeping you stuck.
The shift: From harsh inner critic controlling your life → to recognizing thoughts as patterns you can work with, not facts you have to believe.
Pause and Respond With Intention
(Instead of Reacting)
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You'll build the ability to pause before responding - so you're no longer controlled by immediate impulses or overwhelm. This means calmer, more confident responses in difficult moments, clearer decisions under pressure, and showing up as the person you actually want to be with the people who matter most.
The shift: From reactive and out of control → to intentional, composed, and present.
Stop Living Your Life One Step Behind
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When you're stuck in your thoughts - rehashing the past, worrying about the future - you're living in a mental movie instead of experiencing the reality of your life.
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You'll learn to step out of that mental fog and into fully living. Instead of going through the motions while your mind is somewhere else, you'll be genuinely present - in conversations, experiences, and the small moments that make life meaningful. You'll actually feel alive again, not just surviving.
The shift: From distracted and one step behind → to fully present and actually experiencing your life as it happens.
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Build Real, Lasting Resilience
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This isn't about temporary relief or only reaching for tools when you're in crisis. You'll establish a consistent practice that becomes your foundation - so you're building mental clarity, emotional balance, and genuine well-being as a way of life.
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You'll have a toolkit you can access anytime you need to reset and recenter.
The shift: From constantly starting over → to sustainable peace and resilience that lasts.
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Experience Deeper Connection
(With Yourself and Others)
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As you become more present and patient, your relationships naturally deepen. You'll show up with more awareness, listen more fully, and connect more authentically. And you'll do this alongside a community of people who understand what you're going through - so you're not carrying this alone anymore.
The shift: From isolated and misunderstood → to connected, supported, and truly seen.
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What You'll Actually Learn
(And Practice) Each Week
You might be wondering: 'HOW do I actually get there?' Great question! These aren't complicated techniques that require years of training. Here are some examples of the simple, accessible topics and practices we'll explore together - each one designed to create real shifts:
Mindfulness of Thoughts: A Daily Practice to Help Quiet the Restless Mind
Discover why trying to stop your thoughts keeps you trapped (don't think about a pink elephant – see what happens?). Learn the foundational mindfulness practice that changes your relationship to thinking itself. Notice thoughts without being consumed by them — whether it's lying awake at 2am replaying conversations, the worry loop that disrupts your sleep, or the mental to-do list running on repeat — and break free from rumination in just a few breaths.
Mindfulness of Breath & Body: Practices That Calm Your Nervous System
Discover how to use your breath and body as an anchor to the present moment. Learn simple techniques like body scans, box breathing, and the physiological sigh that steady your attention and regulate your nervous system — revealing the calm that's always available beneath the mental noise.
Mindfulness & Self-Compassion: Quieting the Inner Critic With Kindness
Learn why self-compassion is a better motivator than self-criticism (its driving force is love, not fear). Your brain has a negativity bias that fuels rumination, anxiety, and depression — but you can rewire it. Discover the simple 3-step self-compassion practice and traditional Metta meditation that quiet rumination and build emotional resilience. Also learn the power of small daily actions — a mindful pause, soothing words, even a self-hug — gradually strengthen your ability to meet yourself with kindness.
Mindful Living: The Art of Pausing
Most of us live on autopilot, reacting instead of responding. Learn the practice of the pause — a brief suspension of activity (even just one breath) that interrupts automatic reactivity and returns you to presence, clarity, and choice. Discover how to weave small pauses into daily life: before speaking in conflict, after a difficult email, between activities, or anytime you feel stuck. This isn't about sitting in meditation for hours; it's about cultivating awareness in everything you do, shifting from automatic doing mode to intentional being.
The Two Wings of Mindfulness: Stop Missing Your Life
Most people misunderstand mindfulness — it's not just awareness, it's awareness AND compassion working together. When you're unaware of your inner states, you feel controlled by outside influences, always one step behind. Learn the complete practice of mindfulness using both wings: awareness (noticing your inner states like observing the weather) and compassion (meeting what you notice without judgment). This practice helps you catch the early signs — like noticing irritation building before you snap at someone, or recognizing anxiety before it spirals — giving you insight and choice instead of realizing what happened one step too late.
Forgiveness Practice: Freeing Your Heart From Self-Judgment, Anger & Resentment
Many of us are at war with ourselves, replaying past mistakes — parenting failures, missed reconciliations, betrayals, moments we fell short. We also carry resentment toward others, letting their actions imprison us in the past. Learn why forgiveness (of self AND others) isn't about condoning harm or forgetting — it's about freeing your own heart from hatred, anger, and resentment so you can return to peace. Discover practical forgiveness practices (the 3-step process, self-forgiveness scan, and the RAIN technique) that release judgment and open pathways to deeper connection with yourself and others.
You've probably heard about the benefits of mindfulness & meditation before, right?
And maybe you have given it a go until you hit one of these roadblocks that made you give up...
"I'll meditate tomorrow... or Tuesday... or maybe next week"
You mean to start — but between emails, errands, and that one notification that led to 45 minutes on TikTok, meditation keeps falling off the list.- Here's why this happens; Slowing down never feels urgent… until burnout hits, and stress levels are off the roof. We default to urgent tasks — even if they don’t matter — over important ones like self-care.
- The good news is that you don't have to wait until burnout to do something about your stress! Inside Anchored Heart & Mind, you'll learn how to make this practice fit into your real life - not some imaginary version where you have endless free time!
“My mind feels scattered, spinning, and I just can’t focus, so why bother?”
- You sit down to “clear your mind”… and end up thinking about dinner, your to-do list, or that one thing you said in 2014.
- Here's a Reality check: Everyone’s mind wanders! Meditation isn’t about stopping thoughts — it’s about gentle present moment awareness of what is, even if it is your monkey mind bouncing all over the place.
- Meditation is about observing your thoughts without all the drama! The chances are that you might be spending more time criticizing your wandering mind than doing the actual meditation. Just sayin’....Inside Anchored Heart & Mind, I'll show you how to work with your wandering mind instead of fighting it - so meditation becomes easier, not harder."
The cushion is killing my knees!
- Maybe you've sat down to meditate only to find out that sitting on a cushion is killing your knees and back. Add in the fidgeting, aches, and sleepiness and you give up before you even begin thinking it's not worth racking up a massive chiropractor bill for a few moments of stillness..
- Here's the thing: It is true that physical discomfort, restlessness, sleepiness, and boredom are major meditation hurdles! BUT here's what most people don't know: You don't need to sit in a perfect lotus pose to meditate? There are four different types of meditation positions to choose from that actually fit your body. Sitting is only one of them (and there are many comfortable ways to sit!)
- Inside the program, I'll teach you these positions so you can focus on meditating rather than just trying to survive the session!
“I don’t even know what I’m supposed to be doing.”
- You’ve tried an app, lit a candle, stared at a wall... and still wondered if you were doing it “right.” "Maybe I should be chanting in Sanskrit or something?"
- Not knowing the “how” is a top reason people quit their meditation practice.
- Anchored Heart & Mind gives you simple, guided steps—so you always know what to do, and never feel lost in the process.
“I tried it once—felt nothing—so what’s the point?”
- Many people try meditation and have one underwhelming session, which leads to thinking “it didn’t work for me,” and they ditch it forever.
- Here's my take: Just like many healing practices, meditation doesn't give you instant results. It isn’t the magic "cure"—it’s a muscle you strengthen over time.
- Expecting instant calm or enlightenment is unrealistic—consistency is the real key.
- They say, "Enlightenment is an accident, and meditation makes one accident-prone." 😅
- Inside Anchored Heart & Mind, you'll build that consistency - not through willpower, but through practices that actually fit your life and feel doable
DOES THIS SOUND FAMILIAR?
IT’S TIME TO TRANSFORM!
Learn how to anchor your mind in the present moment and your heart in compassion - so you stop living one step behind and start fully experiencing your life!
Meditation That Actually Fits Your Life
Anchored Heart & Mind
Transform mental chaos into genuine calm through simple practices that takes minutes, not hours.
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For Just $10 You Get :
Weekly 60-minute LIVE Meditation Class
Drop in whenever it works for you. Guided sessions designed to make meditation easy and actually doable - no experience needed
Practical Tools You Can use Immediately
Every class gives you a real mindfulness skill you can apply in your actual life - not just on the cushion.
Feel More Positive & Grounded
Experience more joy, presence, and connection throughout your week - not just during meditation
Greater Self Awareness & Emotional Regulation
Learn to pause before reacting, ease stress and overwhelm, and respond to life with more clarity and calm.
Science Backed Nervous System Support
Learn proven techniques to regulate your emotions, reduce anxiety, and support your mental health naturally.
Sharpen Focus & Better Decision Making
Strengthen your focus, decision-making, and your ability to stay calm under pressure.
Supportive Community Walking With You
Connect with others on the same journey - building accountability, encouragement, and genuine connection.
Build A Sustainable Practice (Not Just A Bandaid)
This isn't just for emergencies. It's your weekly reset to help you live with intention, presence, and peace - every single day.
If you were to work with me 1-on-1, a single session would cost over $200.
But this isn't about private sessions or premium pricing.
It’s about creating an accessible, ongoing sanctuary where you can come as you are, reconnect with your inner wisdom, and build a sustainable meditation practice—without the barrier of a high price tag.
It’s about community over isolation. Consistency over quick fixes. Healing as a shared path, not a solo struggle.
That's why it's only $10 per session - making this practice available to everyone who needs it.
When You Join Anchored Heart & Mind…
You’re not just signing up for a meditation class.
You’re receiving the culmination of my 26 years of experience as a licensed mental health provider and dedicated meditator - someone who has walked this path personally and professionally.
I know firsthand how limiting beliefs, emotional habits, and chronic stress can chip away at your peace, happiness and fulfillment in life.
That’s why I don’t just guide you through practice - I help you see the patterns beneath the surface and show you how to shift them.
And it doesn’t stop there…
I’ve also done the research for you. I stay current on the latest neuroscience and mindfulness-based approaches, and I distill that information into practical, easy-to-understand insights that you can use immediately.
No wading through dense academic papers. No feeling more confused after reading. Just clear, actionable guidance.
14‑Day No Questions Asked Guarantee — Try It Absolutely Risk Free!
I am deeply committed to creating a safe, transformative space that brings true peace, clarity, and grounding to those who join the Anchored Heart & Mind meditation group.
If you are not genuinely moved or nourished by the experience and teachings you receive, simply send an email to [email protected] within 14 days of your purchase and I will issue a full refund—period.
No hoops to jump through. No guilt. No questions asked.
If the only thing standing between you and this experience is the wondering:
“What if this isn’t right for me?”
“Can I really trust this to help me feel more anchored, calm, and aligned?”
I invite you to reread the words above.
I honor this guarantee with zero hesitation, because I believe in the sacred space we’re creating together. And if it turns out this isn’t the right container for you right now, I trust that too—and I’m here to make it right.
I Want You to Have Everything You Need To Succeed!
These bonuses aren't just "nice-to-have" - they're designed to help you start strong and actually stick with your meditation practice.
I want you to get results faster, with more ease, and with real support behind you.
These bonuses remove the roadblocks, deepen the experience, and make sure you have everything you need to truly anchor into this practice.
Bonus #1: Tips For Establishing A Successful Meditation Practice E-Guide (8 Page PDF) - $25 Value
Practical strategies and helpful resources to help you build and sustain a meditation practice you'll actually stick with.
Inside, you'll discover:
✅ Simple daily sit strategies that show why the only real way to "fail" in meditation is to stop showing up
✅ How to strengthen your commitment to your practice—even on the days you don't feel like it
✅ Encouragement and tools to build a sustainable habit that brings lasting clarity and presence
✅ Common pitfalls and mistakes to avoid that cause most people to quit their practice (so you don't have to)
Bonus #2: Paula's Gratitude Journal (6-page PDF) - $15 Value
A beautifully designed, structured journal template with daily prompts to make gratitude (and daily intentions) an easy, lasting habit.
Inside, you'll find:
✅ Daily prompts that cultivate a more positive mindset by training your brain to notice what's good
✅ Reduce stress and boost emotional resilience through a simple daily gratitude practice
✅ A structured format that takes just minutes a day—no overthinking, no blank page paralysis
✅ Consistent prompts that remove the guesswork and help you stick with the habit long-term
Bonus #3: 5 Quick Stress Management Tips You Can Do On The Go Wherever You Are (PDF) - $9 Value
Five science-backed, on-the-go techniques you can use anytime to instantly calm your nervous system and prevent overwhelm before it starts.
Here's what makes these so powerful:
✅ Each takes just seconds to a few minutes—perfect for busy, unpredictable days
✅ Can be practiced anywhere, anytime—no special tools, apps, or setup needed
✅ Designed to keep your nervous system regulated consistently, not just in moments of crisis
✅ Simple enough to remember and use in real time when stress hits
Let me break it down for you…
For just a $10 base, you’re not only joining a full hour-long meditation class — you’re also getting $49 worth of bonuses designed to help you keep your practice consistent, deepen your mindfulness, and bring more peace into your daily life.
A typical hour-long meditation class is $25…
But you’re getting that $49 worth of bonuses — all for just $10.
💡 Total Value: $74
💰 Your Price Today: $10
🔥 You’re Saving 86%!
What You’d Normally Pay
$74
Your Investment Today
$10
CAN YOU IMAGINE TRANSFORMING BEING STRESSED OUT AND ANXIOUS INTO FEELING CALM AND RESILIENT?
FROM THIS:
Frantically multitasking, feeling exhausted and surrounded by clutter and piles of unfinished tasks ….🫣
TO THIS:
Standing Tall And Strong With Clarity And Purpose. Feeling Calm, Confident and In Control….😌
“Paula's classes are so practical and educational. The mindfulness meditation classes are deeply calming and transformative. Paula's guidance is powerful, helping me feel centered, relaxed, and fully present. I always leave feeling lighter, clearer, and genuinely uplifted. I highly recommend this class to anyone seeking peace and balance."
Marc
“ When I started this journey, I cried most days. I felt hopeless that things would change.
Now it is almost surreal to look at my vision statement and it is a mirror rather than a window. It has taken hard work and a willingness to change.
Thank you Paula for restoring joy and my family, for giving me hope and a compass to find my way to my vision.”
Michelle
"When we signed up for Paula’s program, we had no idea the positive impact and transformation it would have on our parenting, our relationships, and our intra-personal relationship with ourselves. Looking back, we gave ourselves a priceless and timeless gift that will continue to grow in loving and abundant ways! We are so grateful for this program and experience!!! It has changed our trajectory of this life experience forever!!!"
Matt & Tracy
"I feel the healing of your work in my bones"
Rex
"You have a real gift for imparting a wealth of knowledge, insight and experience in such an enthusiastic, genuine and heartfelt way! "
Kimberly
Your Questions, Answered
How long is the group meeting
How often does the group meet?
Do I need meditation experience to attend?
How should I prepare for the group?
How much does it cost?
Is the group available in person?
Will the sessions be recorded?
What platform do you use for the group?
Is there an age minimum?
Can I invite a friend?
don't miss another moment!
Life is happening right now. Be present for it.
Join the next Anchored Heart & Mind Class for just $10
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