Course Description

Life is so busy and moves so quickly! You spend your days juggling your job and commute, managing a home, personal relationships and/or kids, and maybe have time to squeeze in a workout, yoga class, or time to hang out with friends and just relax. So much to fit in and only so much time to do it!

What if slowing down actually gave you more space to get ahead and complete everything with calm and ease? Imagine feeling like you were in control of all those moving parts, and not that they were controlling you.

Course Introduction

By the end of this course, you will:

  • Understand why slowing down is essential for surviving and thriving, physically and mentally
  • Gain clarity on where your life is in/out of balance and approaches for bringing into alignment with your skills and values
  • Create a personalized plan of how to be more productive, creative and mindful in your every-day life
  • Learn simple strategies to slow down and reset that can be done anywhere, anytime, including meditation, guided visualization, and gratitude practices.
  • Take away techniques to use in your daily life that will help you stay calm, focused and stress-free




How it Works:

Each week, you will watch a series of videos that cover key course concepts and guide you through your own reflection. You will receive a PDF workbook that you can download and print to complete activities and capture your takeaways. 

During the course, you will try on new mindsets, work through reflective exercises that help you apply those mindsets to your specific career path, and engage with your peers. 

We will also have a private Linkedin discussion forum where you can engage with the broader community in the Conversations Across Differences Course, ask questions, and share resources.

This course is offered in partnership with more than a dozen alumni offices. Alumni from partner schools will also participate in the LinkedIn Discussion Group allowing for increased networking and more diverse perspectives.

Each week you will:

  • Engage with course videos
  • Complete reflective exercises in weekly workbooks
  • Track your progress 
  • Capture key takeaways and action steps

Course curriculum

  1. 1

    • Introduction
  2. 2

    • What is mindfulness?

    • What does it mean to slow down & get ahead?

    • What is the impact of stress on our bodies?

    • How can breathing help us manage stress?

    • What are the benefits of slowing down (at home/at work)?

    • Integration tips

    • Week 1 Slowing Down Handout Mar2023
  3. 3

    • What are your big rocks/key areas of life?

    • Key Areas of Life

    • What do you really want?

    • Why do you really want it?

    • How are you going to get there (thoughts become things)?

    • Integration Tips

    • Week 2 Life Balance Handout
  4. 4

    • The difference between self-care and selfish

    • Self-Care: Physical & Mental

    • Self-Care: Relationships

    • Self-Care: Career

    • Self-Care: Environment

    • Creating Habits for Self-Care

    • Integration Tips

    • Week 3 Self-Care Handout
  5. 5

    • Visualization: Success

    • Visualization: Relaxation

    • Acting “As if”

    • Future Letter

    • The Power of Gratitude

    • Integration Tips

    • Week 4 Get Ahead Handout

Our Facilitator - Kimberly Bilawchuk

Kimberly Bilawchuk is passionate about helping you live in alignment with who you are truly meant to be by slowing down to get ahead. She inspires you to let go of the “shoulds,” and to intuitively sort out hidden talents and secret longings that you may not recognize, quickly leading the way to discovering your most significant potential for finding the work you are here to do. She offers individualized support and encouragement to BE who you need to be to land your most rewarding and fulfilling career. Since 2008, Kim has inspired busy young professionals and new college grads, drawing on her corporate HR background, career counseling, yoga, and meditation. Kim holds a BBA, an MBA, and an MEd. She is also a Registered Yoga Teacher (RYT-200).

FAQ

How do I register for this course?

Registration can be made by clicking the register link above. Registration must be completed online and a separate online submission is required for each participating alumni.

What is the cost for the course?

There is no cost with the course.

 What resources will I need for this class?

To complete this course you'll need an internet connection, and the time to read, watch recorded lectures, and participate in online discussions.

Do I have to be a York College of Pennsylvania alum to participate in this course?

No, this course is available for York College of Pennsylvania and friends of the university.

When does the class meet?

The course site opens to participants on May 1, 2023, but when you "attend" class is entirely up to you. Our online course is without set class meetings. Instead, "class" is really the collection of video lectures that are available on-demand. Each week a new section of the course will be posted, and you can watch that content. However, you can always go back and review the previous content. After you've studied the readings and watched the video lectures, you'll head over to the course forums to respond to the weekly discussion questions and interact with the professor, teaching assistants, and your classmates.

Where will the discussion with other alumni happen?

There will be a LinkedIn group provided to you that will house all the discussion about course content. You'll be able to interact with other alumni from York College of Pennsylvania and other universities whose alumni are also taking the course.

Can I earn credit for completing the course?

Course credit is not offered. Those participants who fulfill the requirement of posting answers to the required discussion questions will be e-mailed a certificate following the conclusion of the course.

What if my question isn't answered here?

If you have further questions, please email [email protected]