Welcome to Sweet Clover Studios 5-week online mindfulness & meditation course.

EXPANDINGis a 5 week online creative-based course designed to introduce curious souls to mindfulness and meditation. By the end of it, my intention is to leave you feeling with:

The confidencethat you know the science and research behind mindfulness and meditation.

The peacethat comes with knowing the decision is made.

The understanding that your thoughts matter.

The freedomto create a practice that works for you.

By purchasing this program, you will be gently guided through 5 Modules:

  1. Define
  2. Why?
  3. Sensations
  4. How
  5. Planning & Committing

In each you will be offered the following:

  • Content on the subject
  • Video (Summary of the concepts – 5 in total)
  • Worksheet
  • Practices
  • Printable Inspirational Art
  • Resources
  • Bonus section for parents/educators/caregivers

This unique approach allows us to go deep into meaning and connection but light-hearted in delivery. I use humor, personal blunders, metaphors and examples to explain information as complex as neural pathways and as simple as eating an apple, mindfully.

With everything you learn, there will be practical applications, resources, and self-reflective questions to encourage you to uncover your preferences, beliefs, and motivations. 

I come from a heartfelt place, wanting to teach what it took me years and years to piece together in one simple, beautiful package.

Who is this for? 

Anyone who has a genuine desire to increase the connection to their inner and outer world.

How will it be delivered? 

This is a self-study online program. Once purchased you will have access to the first module which includes: videos, resources (books, articles, websites), downloads and worksheets through a login on www.sweeetcloverstudios.com. All information needed for login will be emailed directly to you. You will then be delivered the next modules once completed into your inbox automatically. Once everything is completed you will have lifetime access to all modules at all times through your login to the website.

Do I need to practice religion to participate? 

No, you don’t. This program is delivered based on secular studies, religion is not addressed. The course dos, however, cover concepts like your inner being, energy, and conscious/subconscious thoughts. If this sounds interesting to you, there is plenty more where that came from…

I’ve had many’o people tell me they would like both the textbook information (without the textbook) and real-life examples of what the heck meditation and mindfulness is, AND how to do it. Without having to move across the world into a cave or spend hours a day ‘doing’ it. And hey, it would also be nice to know how to not feel guilty/like-a-failure/selfish when I-just-don’t-wanna.

So, I introduce you to: Expanding…

What is it?

‘Expanding’ is a five-week online course where you will come away with a solid understanding of both Mindfulness and Meditation. As well, you will have the tools to create your own personal practice/integrate it into your own life – in your own way. Because…it has got to make sense for you. And your life. Or it just won’t stick. And believe me, it is worth being stuck to.

I created this program after years of exploration of Mindfulness and Meditation. Through my journey, I found a lot of information hard to comprehend or just completely impractical for my life with two young kids. I studied and studied, pouring over research and all the science, looking at it from as many angles as possible. What I found is that there was a serious lack of visual communication on the subject (um..hellooo pictures please) and that I didn’t want just one person to tell me what was ‘right’

By purchasing this program, you will be gently guided through 5 Modules:

Module 1: Define

I start out in the first module by sharing my personal story (doubts/fears and all) followed by:

  • Simplified (yet thorough) definitions of Mindfulness and Meditation themselves as well as what a ‘personal practice’ really is
  • A worksheet designed to investigate what your inner/outer world currently looks/feels like
  • Myths
  • Guided Mindfulness Practice ‘One’
  • Guided Meditation Practice ‘Thank you’
  • 2 Videos (Beautiful little recap of concepts)
  • A little chat about expectations
  • List of resources including the perfect books to start your collection of meaningful materials

Module 2: Why?

In this module, I share my most helpful/motivating/clarifying formula I have created for developing a ‘why’. Because we all know, if you don’t have a reason for doing it, it will fall by the way-side of long-forgotten ‘resolutions’. And I wouldn’t let that happen to you with this. Nope. I’ve got your back here.

Also in this module, I go geek-to-the-max to explain:

  • The Brain (Neural Pathways, Prefrontal Cortex/Amygdala)
  • Coherence
  • Benefits

Then we conclude with a worksheet to dive into the formula for you and walk through 2 more practices (One for mindfulness, one for meditation).

And of course, our resources as always.

Module 3: Sensations

This module might be my favorite…but I’d like you to decide for yourself. Sensations are something often glossed over in other materials. But I KNOW it is a key ingredient in developing the skills that you need to introduce mindfulness and meditation into your life. And yes, I said skill. Understanding sensations and building on them is crucial and in this module, I will tell you why and how.

In this module we also chat about:

  • Mind/Body Connection (the science, not the fluff)
  • Intuition (again with the research-based information and personal experience)
  • Subconscious/Conscious
  • Mindful Listening
  • Mindfulness practice: sensation of breath
  • Meditation practice ‘Love’
  • Self-reflective questions
  • Resources as usual (where I share the most fun, visual packed mindfulness book I have ever found!)

Module 4: How

After getting deep into the background of both ourselves and the science of mindfulness and meditation, this is where we get into the practical how-to of the practices.

I digitally sit beside you and answer any questions you may have about what to do with your body, breath, thoughts, and falling-asleep-legs. We talk about:

  • Set-up
  • Distractions
  • Our relationship to the moment
  • Set-points

I also provide more visuals (as per usual) and a worksheet you can use and use and use to help you develop your practice.

Module 5: Planning & Committing

This is where everything comes together. We touch on some final concepts that will support you as you move into your life with mindfulness and meditation in your heart. We cover:

  • Heartfulness
  • Self-compassion
  • Types of Meditation
  • Situational practice
  • Planning and commitment page
  • Concluding thoughts
  • Resources that includes a hip-hop mogul…any guesses?

Is this sounding good to you so far? If so, read on!

What does it cost?

I am releasing this self-study online program for the price of $111 CAN(subject to change)

I am also the mama of two (boy and a girl) and have had a winding career that included over 15 years of working with children and over 20 of art/design. This background brought me to this point in my life where I could say without a shadow of a doubt that mindfulness and meditation changed my experience of life.

I worked in extreme situations in mental health with children suffering from all sorts of diagnosed and non-diagnosed issues and physical disabilities. With the wide range of emotions/crisis happening on a daily basis it became essential for me to be able to regulate my own emotional experience. I learned about equanimity. I practiced (and still do daily) ‘heartfulness’ and it changed me so much that I knew everyone deserved to know about it too.

Because of my long history of being both a parent, caregiver and educator for so many years, I also added a bonus section to every single module. I address something specific for individuals who may also have little ones in their life because…it’s hard! And a little extra guidance never hurts, I think. I had to figure this bit out on my own as all the books I read (I’m sure they exist somewhere, I just didn’t find them at the time) never addressed what it was like trying to maintain peace in your own heart when you responsible for another little being who also has a plethora of feelings, thoughts, and emotions. I believe this also makes my program unique.

So – there you go! This is my program in a nutshell. If it resonates with you I invite you to click on the button below and take the first step into bringing mindfulness and meditation into yourlife, yourway. If you do have questions, please feel free to email me heretoo.


Tamara Hackett is the author/illustrator and creator of this program. To learn more about her – please visit www.tamarahackett.com


For any questions, concerns or comments please email sweetcloverstudios@gmail.com