Mind & Body Stress Skills
(Ages 14–18)
Feel more like yourself. Learn tools to handle stress. Be real.
June 16th-19th & July 21-24th
One Week | Monday through Thursday at Studio Sacred from 10 am - 1pm | 4 Fun and Powerful Sessions
Life is a lot. School, friendships, pressure, social media, family stuff, emotions you can't always explain, it builds up. This group is your space to step away from all that noise and just… breathe. Move. Feel. Be heard. Or be quiet. Whatever you need.
You’ll learn real tools to help your body and mind calm down, speak up, and feel more you. There’s no pressure to be perfect. No need to “fix” yourself. Just show up as you are. We’ll meet you there.
This group is part of a model developed by The Center for Mind-Body Medicine, used worldwide in schools, hospitals, and communities. Research shows that these practices help reduce anxiety, depression, and physical symptoms of stress while improving focus, emotional awareness, and resilience. You’ll learn these tools in ways that feel natural, supportive, and completely your own.
Summer Session Sign Ups:
Day 1: Learn to Reset
We create a safe, no-judgment space to just be real. You’ll learn simple stress relief techniques, like soft belly breathing and grounding, to calm your mind and settle your body. We’ll also introduce the vagus nerve—a powerful “calm switch” in your body that helps you reset when you're overwhelmed or anxious. Then we get creative with three expressive drawings to explore how you’re feeling now, what’s been weighing on you, and what life might feel like if that stress was lifted. No art skills needed, just honesty and curiosity.
Why it works: We need non-verbal outlets for expression. Breath-based regulation builds resilience from the inside out.
Day 2: Stress Is Real
We’ll unpack what stress actually does to your body and brain, and explore how to shift out of it. You’ll try tools like biofeedback (mood dots!) and autogenics, a calming technique using gentle phrases and imagination to relax from the inside out. We’ll also play with mindful listening, movement, and using the senses to feel more present and aware.
CMBM research shows: Autogenics and biofeedback increase vagal tone, lower cortisol, and improve our ability to manage strong emotions.
Day 3: Shake Off Emotions
You’ll be guided to talk to your emotions, not out loud, but through sound, movement, writing and drawing. Whether it’s anger, anxiety, sadness, or something unspoken, this practice helps you name and understand what’s really going on inside. Afterward, we’ll shift into movement, shaking and dancing to music, to let it go, release what’s stuck, and come back into your body. We end with breath and stillness to ground everything.
Why it works: This pairing of inner work and physical release creates a whole-self reset, ideal for navigating hormonal, and emotional changes as we grow.
Day 4: Imagination As Medicine
You’ll go on a guided imagery and sound journey to create your own personal Safe Place and meet your Wise Guide, a powerful, calming part of you that knows how to support you. We’ll also explore what brings you peace and meaning using sound, imagery, movement, and drumming. Finally, we revisit your Day 1 drawings to reflect on what’s shifted, and close with a creative, meaningful ceremony to celebrate your courage and growth.
Why it works: Visualization builds self-trust, resilience, and internal safety, especially important when we face external stress.
This group is for you if:
You feel stressed, overwhelmed, or stuck and want tools that actually help.
You’re curious about meditation, movement, or creative ways to express yourself.
You want a space where you don’t have to pretend, filter, or fix anything.
You want to feel more calm, more grounded, and more you.
Additional Research Links
Center For Mind Body Medicine - Research on Youth: https://cmbm.org/impact/research/?research_category=youth
Center For Mind Body Medicine - Research on Education: https://cmbm.org/impact/research/?research_category=education
Center For Mind Body Medicine - Research on Mind Body Group for Adolescence: https://cmbm.org/wp-content/uploads/2023/02/BIOF3302_Mind_Body_Skills_Groups_for_Adolescents.pdf