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6 Part Online Mindfulness-Based FREE Workshop Series
in partnership with

A Mindfulness-Based Approach To Cultivate Well-Being and Healthy Stress Response During COVID-19 Pandemic

APRIL 18 - MAY 6, 2020

The Living and Loving Through Change (“LTCU”) program is an interactive, six-part on-line series based on True North Leadership principles closely integrated with a framework of emotional intelligence and evidence-based mindfulness, mindset and resilience practices for the sandwich generation. As we do our best to navigate uncertainty, stress, responsibilities and fear during the global Coronavirus pandemic, we often can feel depleted, burned out, confused and afraid. In order to remain grounded in times of change and uncertainty, to care for others such as our children and parents, we first must take care of ourselves.

Your Instructor and Guide


Michelle Maldonado

Founder and CEO, Lucenscia
Michelle is a Senior Teaching Fellow of True North Leadership, certified mindfulness teacher, Emotional and Social Competency Inventory Practitioner, among others. Michelle was named one of the "12 Powerful Women in the Mindfulness Movement" by Mindful Magazine and Woman of the Year by the National Association of Professional Women.



Saturday, April 18, 2020

12 – 12:45pm EST  |  9 – 9:45am PST 

17:00 GMT+1

It’s OK to Not Feel OK: Distress Tolerance and Ways to Identify What Comes Up

Stress is inevitable. Stress, anxiety and emotional swings are especially heighten during this time of the coronavirus pandemic. It’s not always going to feel great. And, while we can’t always control what comes our way, we can acknowledge, embrace and process what does so we can more skillfully live and love during these times.  Join us in “It’s OK to Not Feel OK,” to:

  • Understand the physiology of emotions in the body and how they influence decision-making and behavior before forming full cognitive thought.
  • Create and use your own emotional body map for insight and information.
  • Learn a three-breath practice technique to help enhance self and body awareness and maximize your ability to identify what comes up in the present moment so you can process and move through challenges with more ease and clarity.

Download Resource:  Guided meditation script (body scan) and body silhouette template


Wednesday, April 22, 2020

7 – 7:45pm EST  |  4 – 4:45pm PST

Moving from Fear to Empowerment: Cultivating Healthy Mindsets, Motivation & Resilience

Not everything is on our heads. However, the stories we tell ourselves in times of stress, fear, anxiety and uncertainty do have a particularly unique place in our minds creating mental narratives and inner critics that hurt, more than help us.  In “Moving from Fear to Empowerment,” we will build on what we learned in “It’s OK to Not Feel OK,” by exploring the world of resilience and growth mindset. We will:

  • Explore three types of resilience: Inner, Emotional and Cognitive
  • Learn 4 key emotional management strategies to cultivate better well-being and resilience
  • Understand the Cue-Routine-Reward cycle for creating new habits that support and sustain us during difficult times.

Download Resource: Downloadable document with journal prompts and tips to promote healthy mindset


Saturday, April 25, 2020

12 – 12:45pm EST  |  9 – 9:45am PST

 17:00 GMT+1

Mindful Awareness: Embracing the Now

How can we cultivate our capacity to be fully present in the moment – especially when the present moment doesn’t feel so great? Ever feel like the flag whipping around in the wind when what you really want is to feel steady and grounded like the flag pole? In this third session, “Mindful Awareness: Embracing the Now,” we will learn how to be cultivate mindful well-being in the moment by:

  • Exploring what mindfulness is and isn’t and how it can be a source of grounding and centering in a VUCA world (VUCA = Volatile, Uncertain, Complex and Ambiguous).
  • Creating a “home base” that you can go to any time by learning a trauma-sensitive framework to practice focused breath work for calm, clarity and wellness in the storm.
  • Practicing Self-Compassion and explore what gets in our way.

Download Resource: Integrated and Dedicated Practice List


Wednesday, April 29, 2020

7 – 7:45pm EST  |  4 – 4:45pm PST


Psychological Safety: Ways to Connect During Times of Physical Distancing

We all need to feel safe. And let’s face it, when things are uncertain, we often don’t feel safe. We will:

  • Learn about the neuroscience of threat, community and connection.
  • Discuss the concept of psychological safety and its relationship to empathy. 
  • Explore ways to cultivate psychological safety and connection for ourselves and others.

Download Resource: Sample ways to connect in times of physical distancing


Saturday, May 2, 2020

12 – 12:45pm EST  |  9 – 9:45am PST 

17:00  GMT + 1

Wise Action: Establishing Routine and Ready Resources

Did you know that our brain is a predicting machine? Once we have an idea or set a plan in motion, for example, the brain kicks in and begins to “predict” outcome and as it predicts, we begin to unconsciously look for evidence that confirms our belief. In this session, “Wise Action: Establishing Routine and Ready Resources,” we will learn ways to disrupt the predictive pattern to open up space for more options and outcomes. We will:

  • Briefly discuss Regina Pally’s work, “The Predicting Brain,” to understand basic concepts of our neurobiology.
  • Explore intrinsic and extrinsic motivation and ways to change up the “Cue-Routine-Reward” cycle discussed in session 2.
  • Learn ways to establish ready resources of things, people and places to support our well-being and connection.

Download Resource: Sample daily schedule & tips plus links to apps or online sites to help with day-to-day (e.g.,, etc., meal recipes, etc.)


Saturday, May 2, 2020

12 – 12:45pm EST  |  9 – 9:45am PST

17:00 GMT+1

Compassion & Presence: Managing Now While Preparing for What’s Next

Throughout this series, we have explored what self-compassion looks like. Compassion towards others is simply the self-compassion lens turned outward. In order to be fully present while preparing for what’s next, compassion in all its expressions is necessary. In fact, wise discernment, curiosity and compassion are three critical ingredients for us to experience the now while preparing for what’s next. In this final session, “Compassion & Presence,” we will:

  • Discuss the power and impact of presence
  • Explore the many “faces” of compassion. (It doesn’t always look the way your think!)
  • Practice grounding in the now as we explore future preparations – understanding how to hold both being fully present and considering the future simultaneously. 

Download Resource: Meditation recording – Offering Kindness/Seeing Similarities

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