You already know what helps.
Sometimes you need support practicing it consistently.
Lunch Break Reset™
14 Weeks · 3 Guided Lunches Each Week · 30 Minutes · Audio-Based · Optional Live Walk & Talk · Colorado Educator CEUs
POCKET WELLNESS™ FOR THE WORKDAY
Lunch Break Reset™
You’ve spent long enough powering through.
You probably don't need another person telling you to take better care of yourself.
You need a realistic way to actually do it while life is happening.
Lunch Break Reset™ turns ordinary lunch breaks into guided opportunities to eat, move, notice what’s happening, practice ACT-informed and mindfulness skills, and reconnect with yourself before heading back into the rest of your day.
Choose the 14-week guided audio experience, join us for a live Lunch Break Reset Walk & Talk™, or use both together.
No evening commitment. No staring at another screen. No wellness routine that requires reorganizing your entire life.
Just intentional practice built into the workday you're already living.
Lunch Break Reset Walk & Talk™
A structured 30-minute midday reset designed for busy-brained, high-achieving people who carry a lot and rarely slow down long enough to reconnect with themselves.
Through gentle movement, nervous system support, guided reflection, and real-time practice, Lunch Break Reset Walk & Talk™ helps you move beyond insight alone and begin building steadier, more sustainable patterns in everyday life.
Walk at your own pace.
Join from wherever you are.
Come reset with us!
You already know what helps.
The hard part is actually doing it when your day gets busy.
You know stepping away from your screen would probably help.
You know you feel different when you move your body, eat without multitasking, breathe, get outside, slow the mental chatter down for a minute, or check in with yourself before automatically moving on to the next thing.
And yet...
Lunch gets eaten over your laptop.
One meeting runs into another.
You tell yourself you'll walk later.
You barely notice you're hungry until you're starving.
Your shoulders have apparently been living next to your ears since 9:15.
Your brain has twelve tabs open and somehow decides that the 30 minutes available for lunch would be an excellent opportunity to open three more.
By the end of the workday, you're mentally exhausted, and now you're supposed to transition into the rest of your life.
Lunch Break Reset™ was designed for this exact gap.
Not the gap between knowing nothing and knowing more.
The gap between: “I know what helps.” and
“I actually practiced it today.”
You don't need to find more time for wellness.
Let's use part of the workday differently.
Most approaches to wellness ask you to add something.
-Wake up earlier.
-Meditate before work.
-Exercise afterward.
-Journal before bed.
-Take a class in the evening.
-Create a better morning routine.
-Create a better nighttime routine.
And suddenly taking care of yourself has become another part-time job.
Lunch Break Reset™ takes a different approach.
What if some of the practice happened while the stress was actually happening?
-In the middle of the workday.
-When you're rushing.
-When your mind is spinning.
-When you're tempted to skip lunch.
-When you've been sitting too long.
-When you're carrying the morning into the afternoon without ever stopping long enough to notice it.
That's where we practice.
THE 14-WEEK GUIDED EXPERIENCE
Three lunches. One repeatable rhythm.
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You choose the three days that work for your schedule.
Each reset begins with approximately 10 minutes of guided mindful eating, followed by approximately 20 minutes of guided audio you can take with you while you walk.
And each lunch has a different purpose.
DISCOVER → GROW → INTEGRATE
Then you repeat the rhythm.
Week after week.
Not because we're trying to give you more to accomplish.
Because meaningful patterns are built through small experiences practiced consistently enough to become more accessible in real life.
LUNCH ONE Disc
Discover
Take something in.
Your first reset of the week helps you explore an idea, notice a pattern, or learn an ACT-informed, mindfulness, self-care, or psychological-flexibility concept.
You'll begin with 10 minutes of guided mindful eating.
Then take the remaining 20 minutes with you.
Put in your headphones. Step outside or walk wherever works for you. Listen while you move and get curious about how the week's idea shows up in your life.
Eat → Walk → Listen → Notice
No lecture.
No screen.
No pages of notes to take.
Just one idea and some room to notice what happens when it meets your actual life.
LUNCH TwoDisc
Grow
Try something different.
Knowing about a skill and being able to use it when your brain is loud are different things. Your second reset is about practice.
After your guided mindful eating practice, you'll take the week's idea into an experiential 20-minute walking practice.
Depending on the week, you might experiment with noticing thoughts without automatically following them, reconnecting with your senses, making room for discomfort, checking in with what matters, slowing an automatic reaction, or responding more intentionally to something your mind wants to solve immediately.
Eat → Walk → Practice → Experiment
You don't have to master anything.
You're trying something out.
Or...Grow with us live.
On available live days, you can choose to make your Grow practice a Lunch Break Reset Walk & Talk™ instead.
Join Emily and a small virtual community for a guided 30-minute reset while you walk wherever you are.
The live Walk & Talk is completely optional. You do not need it to complete the course.
LUNCH ThreeDisc
Integrate
Figure out what you want to carry forward.
Your third reset creates space to make meaning from what you noticed and practiced.
You'll begin with your guided mindful eating practice and then head into your 20-minute walking reflection. And no, we're not sending you back to your desk with a workbook. Your guided audio provides reflection prompts while you walk, and you can dictate your responses directly into your phone as thoughts arise.
What did you notice?
What was difficult?
What surprised you?
What helped?
Where did the old pattern show up?
What might you experiment with next?
Eat → Walk → Reflect → Dictate
The goal isn't to produce the perfect reflection. It's to notice what happened, learn from it, and decide what deserves another try.
14 WEEKS OF PRACTICING THE RETURN
Discover → Grow → Integrate → Repeat.
Over 14 weeks, you'll return to the same simple weekly rhythm while exploring different ways of relating to stress, thoughts, emotions, your body, your needs, and the demands of everyday life.
Lunch Break Reset™ draws from Acceptance and Commitment Therapy (ACT), mindfulness, somatic and experiential practices, and practical approaches to sustainable self-care.
You may practice things like:
Noticing stress and overload earlier
Unhooking from racing thoughts
Making room for uncomfortable emotions without immediately needing to solve them
Shifting attention out of autopilot and into the present moment
Noticing hunger, fullness, distraction, and the experience of eating with greater awareness
Reconnecting with your body through movement and sensory awareness
Recognizing needs you've gotten used to overriding
Identifying the difference between urgency and importance
Reconnecting with your values during demanding days
Responding more intentionally instead of automatically
Experimenting with boundaries, rest, attention, movement, and nourishment
Noticing what actually helps you rather than what you're supposedly “supposed” to be doing
You aren't trying to become perfectly mindful. You're building a collection of small practices you can return to when life gets loud.
Lunch Break Reset™ includes general mindful-awareness practices around eating and nourishment. It is not nutrition counseling or treatment for eating disorders.WHY WE WALK
Sometimes getting out of the chair changes the conversation.
Walking gives you an opportunity to physically shift environments, engage your senses, notice what's happening in your body, and interrupt the momentum of a workday that can otherwise move from one demand directly into another. It also lets the learning happen away from another screen. You can walk outside. Walk inside. Move in whatever way works for your body. Or adapt the practice when walking isn't accessible to you that day. The point is creating a deliberate transition out of autopilot and practicing paying attention differently while you're moving through real life.
TWO WAYS TO EXPERIENCE LUNCH BREAK RESET™
Choose one. Or use them together.
You don't have to take the course to walk with us. And you don't have to join the live walks to benefit from the course. They were designed to stand on their own and complement one another.
-
You choose the three days that work for your schedule.
Each reset begins with approximately 10 minutes of guided mindful eating, followed by approximately 20 minutes of guided audio you can take with you while you walk.
And each lunch has a different purpose.
DISCOVER → GROW → INTEGRATE
Then you repeat the rhythm.
Week after week.
Not because we're trying to give you more to accomplish.
Because meaningful patterns are built through small experiences practiced consistently enough to become more accessible in real life.
I offer a brief, no-pressure conversation where we can explore what you’re looking for and whether this reset aligns with your needs.
