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MINDFULNESS & WELLBEING

C R E A T I N G S P A C E W I T H I N

ANAIS LARRIU

MINDFULNESS INSTRUCTOR • WELLBEING CORPORATE & PERSONAL • STRESS MANAGEMENT EXPERT

“I believe in the urgency of a WELLBEING REVOLUTION empowering us for a richer and abundant life.“

Creating Inner Balance to Reduce Outer Stress

NAVIGATING OUR STRESSFUL WORLD FROM A PLACE OF STABILITY.

It’s official : the demands of our hyperactive world have exceeded our capacity to respond.

We find ourselves mentally, emotionally, & physically overwhelmed by technology, information overload, & chronic stress from our VUUCA environment: volatile, uncertain, unpredictable, complex, & ambiguous. Not to mention the psychological global consequences from the Covid pandemic.

Yet within ourselves, there is space for balance & harmony.

Mindfulness, grounded in science, offers a path back to stress regulation & true wellbeing.

Today, neuroscience confirms that we can train our brain to PAUSE amidst external stimuli, to STOP getting carried away by our automatic reactions & to CHOOSE to cultivate attention, calmness & compassion.

| An exciting journey towards emotional intelligence: self-awareness & self-management, with real accessible tools.

| Techniques to hack our nervous system & discharge mental, emotional & physical exhaustion.

| RRR Practices – Reset, Relax, Recharge focused on attention, visualisation & breath.

WHAT ON EARTH IS MINDFULNESS

CULTIVATING THE MENTAL HABIT OF CONSCIOUSLY ANCHORING MYSELF IN THE PRESENT MOMENT, WHERE I CAN DISCOVER TRUE WELLBEING.

Monitoring, understanding, accepting & learning to be with all my inner states without judgment.

By reconnecting with myself from a place of stability & calmness, I can fully connect with others.

HOW CAN MINDFULNESS HELP ME

FINDING, CREATING, NURTURING INNER BALANCE TO REDUCE OUTER STRESS.

Mindfulness can be a transformative practice, opening a door to fuller lives. This powerful tool can enhance overall wellbeing & help us immensely with:

| Stress management – cultivate inner balance, reducing the impact of external stressors.

| Mental Health – can alleviate symptoms of overwhelm, insomnia, depression, & anxiety by fostering a sense of stability.

| Physical & Mental Exhaustion – preventing burnout by promoting balanced inner states.

| Emotional Regulations – prevent numbing, emotional flooding &/or hypersensitivity, allowing more stable emotional responses.

| Cognitive Functions – improves focus, flow, concentration, & attention, enhancing cognitive abilities.

Today, Mindfulness practices are widely adopted across various sectors, including governments, healthcare, primary & higher education, NGOs, national armed forces, sport teams, top-tech companies & ohhhh so much more.

“My purpose is to keep it real & shake people
our of their default autopilot-mode in order to wake up to life”

COACHING ONE-ON-ONE

EFFECTIVE & LONG-LASTING STRESS REGULATION.

Finding stress relief can be crucial during life’s toughest moments. Sometimes, the tools we have just aren’t enough, & anxiety or stress can overwhelm us, especially at night during our resting periods, hijacking our every move & decision.

These moments might include:

| Handling high levels of work responsibilities.

| Navigating a career transition.

| Dealing with peak levels of professional or personal stress.

| Facing a crucial turning point in your personal life.

Whether you’re leaning into learning meditation or simply seeking ways to chill & roll with the punches, the abundance of programs, books, techniques, gurus, & apps can feel overwhelming.

My invitation is to STOP – PAUSE – BREATHE & CHOOSE. Remember, our freedom of choice lies between the stimulus & our response, in choosing our attitude.

JOIN ME FOR A SESSION

| Complimentary Discovery Call – Click here to program your free initial consultation.

| Location – In-person (in Madrid) or Online.

| Duration – Approximately 60 to 75 minutes.

| Formal Mindfulness Practices – We’ll start & end each session with a brief mindfulness practice for release & reset.

| Tailored Support – During our time together, I’ll create a safe space for you to share your challenges, providing personalised strategies & tools for each situation.

| Stress Management – Step-by-step guidance to manage physical, mental, & emotional stress effectively.

| Follow-up – After every session, you’ll receive a follow-up email with weekly practice.

RATES

| 4-Session Packs – Ease into a regular mindfulness practice with discounted rates.

| 4-Session Voucher Rate – 100€ / in-person session or 75€ / online session (prices subject to variation & confirmed with each coaching package).

Ready to take the first step?
Book your complimentary discovery call now.
Contact me via email, WhatsApp, or even telepathy to learn more.

WELLNESS @ WORK PROGRAMS

| IS YOUR TEAM STRUGGLING WITH FOCUS & PRODUCTIVITY ?

| ARE STRESS &ANXIETY IMPACTING YOUR LINEUP ?

| NOTICING A LACK OF CREATIVITY & MOTIVATION IN YOUR PROJECTS ?

| ARE YOU SEEKING TO IMPROVE TALENT RETENTION ?

Ready to explore your team’s needs?
Let’s co-create a personalised program for your company.
Together, we can design a program tailored to your team’s & company’s need & requirements.

Reach out today. Click here to contact me via email.

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LET’S TALK MINDFULNESS

Mindfulness is the mental habit of consciously anchoring oneself in the present moment. Reconnecting with oneself, from a place of stability & calm, to fully connect with others.

As little as 1H a week during 4 weeks can rewire your team’s brains, cultivate attention, calmness, empathy & inner balance.

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Mindfulness-Based Stress Management Programs:

Embark on a quick and efficient journey towards stress regulation and wellbeing in today’s hyperactive & uncertain working environment. All programs are science-backed & based on MBCT (Mindfulness-Based Cognitive Therapy).

Emotional Intelligence Practices:

The easy & practical approach includes, but is not limited to:

| Techniques to hack our nervous system & discharge work exhaustion: addressing mental, emotional, physical fatigue.

| RRR Practices – Reset, Relax, Recharge practices focused on enhancing attention, visualisation, & breath awareness.

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FORMATS

Option 1 | 6-Week Wellness @ Work Program | 1 session per week | length 75 min.

Option 2 | 4-Week Wellness @ Work Program | 1 session per week | length 90 min.

Option 3 | 1-day Wellness @ Work Program Introduction | 1 to 5 sessions | length 90 min.

Option 4 | Wellness @ Work reset & recharge pills | length 30 min. | random days.

Option 5 | Wellness @ Work Program Full Immersion | 1 or 2-day workshop | full day

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IMPLEMENTATION

| Suitable for groups of up to 40 people.

| Sessions available in English, Spanish or French.

| Session can be online, in-person or hybrid.

| Short & effortless sessions to minimize work-flow interruptions.

| Interrelated yet independent sessions to encourage participation.

| Immediate well-being effect to generate engagement.

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OUTLINE EXAMPLE

Session 01 | Leadership under pressure – Understanding the brain under stress.

Session 02 | Transformation & Resilience – Embracing challenge & adapting to change.

Session 03 | Self-awareness & Self-care – Prioritizing personal wellbeing.

Session 04 | Mind Fitness – Attention & focus training.

Session 05 | Emotional Intelligence – Enhancing interactions & communication skills

Session 06 | Untangling our emotions – Self-management to better manage others.

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ONLINE PROGRAMS

COMING SOON – READY TO DOWNLOAD & ENJOY

MY WISH IS TO DEMOCRATICE MEDITATION & MINDFULNESS, MAKING IT ACCESSIBLE TO ALL.

LEARNING TO MEDITATE IS NOT A PRIVILEGE.

LEARNING TO CALM DOWN OUR NERVOUS SYSTEM IS A NECESSITY.

CONNECTING WITH OUR INNER STABILITY DESPITE THE OUTER CHAOS IS A GIFT.

3 PROGRAMS, 3 LEVELS, 7 MEDITATIONS PER PROGRAM. – AVAILABLE IN ENGLISH & SPANISH.

Designed with joy & care so that anyone, at any age, at any stage in their life, can slowly & gently begin & maintain a regular Mindfulness practice.

To be used & abused anytime, anywhere, in any state you’re in.

Curious but undecided? Come taste the program by downloading one of my free meditations from the tab: TOOLS, TIPS & FREE RESOURCES.

THE PURCHASE OF EACH PROGRAM – 75 €. INCLUDE

| Illimited access to the seven mp3 audio files (7 to 15 min long / each). A true life-time investment in meditations whose essence is timeless & can be used all through our journey.

| A very short theoretical & optional intro audio to every meditation. Designed for those who wish to deepen their practice.

| One – 30 min. call before starting so i can guide you in this process.

| One – 60 min. coaching session at reduced rate of – 50%, to assess your progress & challenges after end of program.

THE BASICS – Program, level 1.

1. Hello stillness – Learning how pause by sitting, lying-down or standing.

2. Hello body – Reestablishing the mind-body connection.

3. Hello mind – Understanding how our mind works.

4. Hello emotions – Connecting with our emotions, learning to observe them.

5. Hello wave breath – Navigating the breath to return to the present moment.

6. Hello sacred pause – Using a countdown to anchor the mind in the present moment.

7. Hello now – Training to return to the present moment every time the mind wanders.

THE ESSENTIALS – Program, level 2

1. Hello breath – Exploring the rhythm, intensity, depth, flow of our breath to access our inner states.

2. Hello luggage – Bringing awareness to everything we carry into the present moment.

3. Hello check-in – 3 min to check the state of our body, mind, emotions.

4. Hello body scan – A gentle trip through the body to gradually release physical tension.

5. Hello chocolate – A mindful eating practice to pause and savor with all senses.

6. Hello distractions – Monitoring & harnessing our brain’s response to distractions.

7. Hello sounds – A progressive journey into the sounds of our surroundings, cultivating a new relationship with our environment.

THE BOOST – Program, level 3

1. Hello check-in & needs – Establishing feedback dialogue with body, mind, emotions to identify my needs now.

2. Hello sticky emotions – Identifying & unhooking from sticky thoughts & emotions.

3. Hello compassionate body scan – A body scan with a focus on releasing tension & cultivating gratitude.

4. Hello breath’s journey – A serene exploration of the breath’s passage through our being.

5. Hello adversity – Learning to approach, confront & embrace discomfort with ease.

6. Hello loving kindness – Practicing self-compassion & extending compassion to others.

7. Hello gratitude – A delightful journey into the warmth of universal gratitude, bringing joy & contentment.

_{All meditations are a personal flow from my teachers with which I have had the honor train with. Just to name a few: Thich Nhat Hanh, Jon Kabat Zinn, Jack Kornfield, Tara Brach, Mark Williams, Kristin Neff, Fabrice Midal, Mario Alonso Puig, Maharishi Mahesh, Vidyamala Burch, Sharon Salzberg, Dan Siegel, Dan Goleman, Ram Dass, & finally Lucia, Luna & Clara.}

ALL ABOUT ANAIS

I love to think of myself as a globetrotter in stilettos. Raised all over the world, thanks to a diplomat father. Spanish roots, American upbringing, French vibes, Lebanese culture. A grounded soul, carried by untamed happy feet itching for adventure.

I set out to conquer the business world armed with 3 native tongues, plus my degree in economics & marketing from E.S.I.C., Madrid, but life had funnier plans… Starting off in top ad agencies, I mastered the skills yet got ran over by the fast-paced corporate world. Seeking a better balance between work & life… naïve of me…, I ventured into entrepreneurship for another decade, crafting custom furniture-creations in my own interior decoration shop.

However, the inevitable crash struck me, aggravated by personal issues. A work-related burnout & health struggles brought me to my knees. A scary wake-up call, propelling me into a long adventure of physical healing & mental recovery. I explored every avenue of personal development & alternative therapies. While discovering a mayhem of unorthodox healing modalities, I unearthed a surprising passion for helping others. Along this wild ride, I became certified in Yoga, Reiki, Pranic Healing, and EMF harmonizing, uncovering untapped gifts for healing & transformation.

This journey not only restored my physical & mental well-being but radically reshaped my entire career trajectory. I found my true calling in the field of personal growth and corporate well-being.

With years of meditation practice under my belt, I expanded my expertise by becoming a Mindfulness Meditation teacher at U.C. Berkeley California, & a certified Mindfulness Instructor for the Workplace through C.M.I. Oxford Mindfulness Center spin-off. Today, I am on the brink of becoming a certified personal development coach.

Having spent nearly a quarter-century in Lebanon, amidst its unique blend of conflict, frenzy, chaos, survival & resilience, I recently made Madrid, Spain my home base. From here, I share my passion for mindfulness in all its forms: mindful leadership, workplace compassion, transformation & resilience, workplace meditation, wellbeing soft skills, emotional intelligence, workplace stress management & wellbeing expertise, etc…

My not-so-secret mission? To sprinkle the corporate jungle with mindfulness magic, one boardroom at a time.

My dream? Like a trojan-horse, to spark transformation from within for a kinder & more conscious world.

Ok! So who’s ready to join the mindfulness revolution ?

_{When I’m not busy blowing people’s minds, you’ll find me writing poetry, singing from the top of my lungs, getting high on meditation, indulging in cacao, devouring books, curious traveling, disco dancing, being all MacGyver with my Swiss knifes, exploring inner worlds, champagne sipping, spreading feel-good vibes like confetti, all the while having fun & raising my 3 amazing girls, in wonder-crazy-woman solo-mode.}

TOOL, TIPS & FREE RESOURCES

Articles Published | ANAIS LARRIU :

The Importance of Learning to Listen to your Body.

Mindful Eating | Health & Wellbeing.

Why Modern Companies Need Mindfulness.

Other Articles of Interest :

The Mindful Revolution | Time Magazine.

Doing What Matters In Times of STRESS – W.H.O. World Health Organisation.

Guided Meditations | ANAIS LARRIU :

Hello NOW

Hello BREATH

Hello MIND

Other Guided Mindfulness Meditations :

10 Min Sitting Meditation | Mark Williams

Mindfulness Meditation Breathing Anchor | Mark Williams

Mindfulness Meditation Body Scan – Mark Williams

Useful YouTube Links :

ANAIS LARRIU | Understanding & Managing Pandemic Stress from a Mindfulness Perspective WEBINAR

RICHARD FERNANDEZ | Why Modern Workers Need Mindfulness

SHARON SALZBERG | How Mindfulness Empowers Us

RICHARD J. DAVIDSON | How mindfulness changes the emotional life of our brains | TEDxSanFrancisco

Understanding The Fight Flight Freeze Response

We are Digital Junkies – Understanding the Information Overload

TESTIMONIALS

Over nearly a decade of unwavering dedication, I have passionately passed on the transformative power of mindfulness & wellbeing across more than 50 companies & organisations.

By 2024, I’ve had the joy of infusing the lives of over 750 employees across a myriad of professional domains, embracing the diversity of over 15 nationalities.

My direct & “let’s cut the nonsense” communication style transcends industry boundaries, having touched the lives of hundreds of individuals across a diverse spectrum of cultural & socio-economic backgrounds from around the globe.

TESTIMONIALS

“Inspiring & basic for our day-to-day life. These sessions really helped me a lot, amazing job!”. MAPFRE | -Enhancing Interactions, Managing Emotions- program participant.

“I really liked Anais’s authentic way of communicating. She is an outstanding professional. I loved the real & practical examples. I am integrating recommendations & action plans both on a professional & personal level.” LA CAIXA | -Emotional Intelligence. Transformation & Resilience- program participant

“Outstanding intro session. Useful tips, examples & soft skills that I have already started to use”… “Anais fully embodies the smoothness & calmness we all need.” FERROVIAL | -Helping Leaders Cope Under Pressure- program participant.

“Ms. Larriu has an excellent way of communicating with people in a fresh, light yet honest way. Genuinely concerned about everyone acquiring the knowledge & practicing the exercises correctly. So passionate about what she teaches.” HOSPITALITY SERVICES | -8-week Wellness @ Work- Program. CEO Joumana Dammous Salame.

“Anais’ workshops have played a major role in strengthening the team’s skills & knowledge.” DEWANEE -Delphine Edde Co-Founder

“Anais’s guidance with such care & detail created a unique atmosphere that allowed for all to express freely & explore in a safe environment.” ANOTHER WAY ASSOCIATION | Marta Garcia Larriu founder & director.

“Simple, practical sessions, really making me question about how i am managing my stress.” REDEIA | -Wellbeing & Stress Management @ Work- program participant

A FEW COMPANIES & ORGANISATIONS I’VE HAD THE PLEASURE TO WORK WITH:

| BBVA – Madrid, SPAIN

| I.E. university. Spain, Madrid

| LA CAIXA – Barcelona, Spain

| MAPFRE – Madrid, Spain

| REDEIA – Madrid, Spain

| FERROVIAL – Madrid, Spain

| BAYER – Lebanon, Middle East

| ANT-WORK. Co-working pioneer – Lebanon, Beirut

| HOSPITALITY SERVICES – Middle East

| MAC Contracting & Architecture. Beirut, Lebanon

| HOLDAL Group. Luxury brand distribution – Middle East