TLC Virtual Resiliency Welcomes You to our Virtual Support to
Help You Survive and Thrive!


1. Complete your Participant Agreement here!

Here you will need to consent to our Terms of Use and Privacy Policy.

2. Complete your Resiliency Assessment here!

TLC-VR conducts regular surveys to track your group’s progress on mental health resiliency, and to improve and tailor the workshops and content to your group’s specific needs. To ensure confidentiality, your responses are completely anonymous and will only ever be analyzed on a group level.

TLC Virtual Resiliency (TLC-VR) is proud to provide you with a group-based, virtual, custom wellness and resiliency-building program designed to empower you to better respond and adapt to adversity, anxiety, and everyday stresses you encounter in both your personal and professional lives.  Best of all, the custom curriculum is provided to you completely FREE as a wellness benefit from your company!


Your TLC-VR virtual curriculum is delivered through Live, Interactive, Group Video Conferencing Workshops.  

Contact VAC@virtualresiliency.com if you are not sure to which group you have been assigned.

Between weekly workshops, support one another and receive daily resources specific to your group in your private Facebook Group/Community Forum.  


Your Virtual Assistant Concierge is available to answer questions and provide you with Weekly Videos and Resources, all of which are continuously updated to address the specific needs of your group.



Find Your Weekly Workshop Calendar Here!

Mondays, 12-1pm:


Dr. Paul Meller

Meet Your Workshop Facilitator:

Dr. Paul Meller will facilitate all six workshops for your company.  He is a licensed psychologist with over thirty-years of experience. He is a leading voice nationally in the promotion of wellness and psychological well-being. Dr. Meller has worked with children, families, public agencies, Courts, community-based organizations, Head Start Programs, and over 150 school-districts in promoting wellness and building resiliency. He has developed numerous prevention and training programs with the goal of promoting wellness, building resiliency, and decreasing conflict.

Dr. Meller is an associate professor of Psychology, Criminal Justice, and Law at Hofstra University. He is the Director of the Doctoral Training Program in School-Community, Psychology. Dr. Meller also serves as the Director of the Institute for Family Forensic Psychology, and the Director of Mediation at the Hofstra University School of Law – Center for Children, Families, and the Law. He earned a Bachelor of Arts in psychology from the State University of New York at Stony Brook, a Master of Arts in developmental psychology from Columbia University, and a Doctorate in school psychology from Syracuse University. Dr. Meller plays leadership roles and/or has been a founding member of a number of professional organizations.

In his spare time Dr. Meller enjoys working-out, practicing yoga, and playing guitar. He
can be seen riding his motorcycle around his hometown twelve months a year

Meet Your Virtual Assistance Concierge!

Jaclyn Gordon, MS, PsyD Candidate

Jackie Gordon is here to support you and your colleagues.  She is willing and able to answer questions, help you find personal resources, and help manage the group interaction and participation.

“I’m a third year doctoral student in Hofstra University’s School-Community Psy.D. program. As part of my doctoral training, I work for the Institute for Family and Forensic Psychology Clinic on Hofstra’s campus working with families and children from a variety of backgrounds. I am also an adjunct professor teaching undergraduate psychology at Hofstra. I feel forever grateful for this field for introducing me to mindfulness and meditation and the life changing impacts they have on both the body and mind.”

Send a message to your VAC:

Your workshops are held weekly on
Mondays, from 5-6pm.

Workshops are for all staff and are highly interactive.  To get the most benefit, please join the session on time every week, and be prepared to participate and practice!

Join the Discussion in the TLC-VR Virtual Lounge!

In between weekly workshops, discuss the week’s topics and support one another in our private Facebook Group/Community Forum.  Your Virtual Assistant Concierge is available to answer questions and provide you with daily resources, all of which is continuously designed and updated to address the specific needs of our group.





Community | Greater Good by Greater Good Science Center at UC Berkley

The Expectations Trap by Hara Estroff Marano

Relationships | Greater Good by Greater Good Science Center at UC Berkeley 

The Myth of Romantic Expectations by Randi Gunther Ph.D.


In Pandemic Era’s Isolation, Meaning of ‘Self-Care’ Evolves by Anne D’Innocenzio and Sophia Rosenbaum

Education (Educator & Student Well-Being)

My Well-Being by Greater Good In Education 

Articles On Positive Education by Positive Psychology 

Student Well-Being by Greater Good In Education 

Prosocial Academic Instruction by Greater Good In Education


by Greater Good

Positive School Relationships by Greater Good at Berkeley 

Fostering Positive School Relationships by Greater Good at Berkeley  

Emotional Intelligence


Willpower by James Clear 

The Practice of Saying, “Yes” by Tara Brach Ph.D.

Articles on Motivation and Goals by PositivePsychology .com

Goal Visualization | Practice by Silver Linings Practices 

How to Get Better at Achieving Your Goals by Christine Carter Ph.D.

4 Reasons Why Change Is Hard, But Worth It by Jennice Vilhauer Ph.D.




Wisebrain.org: Home by Rick Hanson Ph.D., Wellspring Institute for Neuroscience and Contemplative Wisdom

Mental Health


Articles on Meditation by PositivePsychology .com 

Mind & Body Connection

Articles on Body & Brain by PositivePsychology.com

Custom Diets Are Essential to Mental Health by Binghamton University 


Post Traumatic Growth

Coping with a Traumatic Event by CDC Department of Health and Human Services



Articles on Meaning and Values by Positive Psychology 


Articles on Politics by Positive Psychology  

Articles on Society by Greater Good 

How to Help All Students Feel Safe to Be Themselves by Naomi Ondrasek & Lisa Flook

Stress & Anxiety

Workplace Wellness/ Burnout


Happiness Is An Inside Job
The Happiness Factor
The Happiness Equation
The Happiness Project
The Art Of Happiness
The Art Of Happiness
The Joy of Living: Unlocking the Secret & Science of Happiness
The Art of Happiness at Work
The Book Of Joy
The How of Happiness
Flourish: A Visionary New Understanding of Happiness and Well-Being
Happiness By Design
The Happiness Trap
The Happiness Advantage
The Antidote: Happiness for People Who Can’t Stand Positive Thinking
The Happiness Hypothesis
Stumbling on Happiness


Forgive and Forget: Healing the Hurts We Don’t Deserve
Forgiveness Is A Choice
When Bad Things Happen To Good People
Lessons Learned From Grief
No Room For Vengeance
The Book of Ho’oponopono: The Hawaiian Practice of Forgiveness and Healing
How To Forgive When You Can’t Forget
The Book Of Forgiving


The Gratitude Diaries
A Simple Act of Gratitude: Learning to Say Thank You Changed My Life
Gratitude Works!: A 21-Day Program For Creating Emotional Prosperity
Thanks! How The New Science Of Gratitude Can Make You Happier
How Full Is Your Bucket
The Psychology of Gratitude
Words of Gratitude For Mind, Body & Soul


How To Win Friends & Influence People
The Magic of Thinking Big
Your Best Year Ever
Creating Your Best Life
The Book Of Mistakes
The Desire Map
Hard Goals
9 Things Successful People Do
The Art Of Setting Smart Goals
Big Potential
Happiness: Lessons from New Science
Mindset: The New Psychology of Success


Full Catastrophe Living
Mindfulness for Beginners
The Power of Now
Mindfulness: An 8 Week Plan for Finding Peace in a Frantic World
The Power of Off
Growing Up Mindful
Jewish Meditation
Radical Acceptance
The Seven Spiritual Laws of Yoga
The Yoga Sutras of Patanjali


Self-Awareness: The Hidden Driver for Success & Satisfaction
The Book of Awakening
Happy Life Books: Freedom, Abundance & Fulfillment
7 Mindsets of Self-Awareness
Alchemy 365: A Book of Self-Awareness
Self Aware: A Guide For Success In Work and Life
The Self-Aware Universe: How Consciousness Creates the Material World
The Joy Of Being Me: Self-Awareness For A Better Life
Happiness Beyond Thought: A Practical Guide To Awakening
Matrix Energetics: The Science and Art of Transformation

Self- Esteem

The Gifts of Imperfection
What To Say When You Talk To Your Self
What’s Right With Me
You Can Heal Your Life
Ten Days To Self-Esteem
Healing Your Emotional Self
Body Confidence
Overcoming Low Self-Esteem
The Six Pillars Of Self-Esteem


Walk Like A Chameleon
Awaken The Giant Within
The Resilience Factor
Resilience: Why Things Bounce Back
Option B
Rising Strong
The Untethered Soul
Micro-Resilience Book
Resilience: Navigating Life, Loss, and the Road to Success
The Mental Toughness Playbook
Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness
Braving The Wilderness
Grit: The Power of Passion & Perseverance
The Subtle Art Of Not Giving A F*ck
Man’s Search for Meaning
Authentic Resilience: Bringing Your Strenghts to Light


A Mindfulness Based Stress Reduction Workbook
Knock Knock It’s Gonna Be Okay Inner-Truth Journal
The Chemistry Of Calm
Why Zebras Don’t Get Ulcers
From Panic To Power

Will Power/Change

The Now Habit
The Power of Habit
The Little Book of Big Change
& Habits of Highly Effective People
Living the 7 Habits: The Courage To Change
The 8th Habit
Switch: How to Change Things When Change is Hard
No Excuses!: The Power Of Self DIscipline
Atomic Habits
The Science of Self-Control
The Willpower Instinct
Redirect: The Surprising New Science of Psychological Change
The Solution: 21 Conquer Fear
Drive: The Surprising Truth About What Motivates Us


Good Bussiness
Great Days At Work
Energize Your Workplace
The Leader In Me
The Best Place To Work
The High Impact Leader
Think And Grow Rich

Compassion/ Inspiration

An Open Heart
Ethics For The New Millennium
I Know Why The Caged Bird Sings
Even The Stars Look Lonesome

Social Connections/ Boundaries

Games People Play
Boundaries: When to Say Yes, How to Say No To Take Control of Your Life
Non-Violent Communication: A Language of Life
Non-Violent Communication: Companion Workbook
Boundaries: Where You End and I Begin
Where To Draw The Line
The Five People You Meet In Heaven
Influence: The Psychology of Persuasion
The Art of Conflict Managment: Achieving Solutions for Life, Work, and Beyond



Positive Thinking/ Optimism

Authentic Happiness
Positive Psychology In A Nutshell
Learned Optimism
The Power Of Positive Thinking
Meaning In Positive & Existential Psychology
Big Magic
Average to A+: Realising Strengths in Yourself and Others


The Positive Parenting Workbook
Positive Parenting: An Essential Guide
Positive Parenting With A Plan
Positive Discipline
Positive Discipline Parenting Tools
Parenting With Love And Logic
If I Have To Tell You One More Time
A Parent’s Guide to Building Resilience in Children and Teens

Tramua/ Mental Health

Stigma: The Many Faces of Mental Illness
Mental Health Emergencies
The Body Keeps Score
Acceptance and Commitment Therapy
Get Out of Your Mind & Into Your Life: The New Acceptance & Commitment Therapy
Retrain Your Brain: Cognitive Behavioal Therapy in 7 Weeks

Unconscious Mind

Thinking Fast And Slow
Predictably Irrational
Emotional Intelligence
The Power of Your Subconscious Mind
Prisoners of Hate: The Cognitive Basis od Anger, Hostility, and Violence

Beginner’s Mind



Letting Go





Out of Your Mind, Into Your Life by Positive Psychology

Three Good Things
by The Science Of Happiness Podcast

Make em Laugh by The Happiness Lab

Effortless Being by Hugo Alberts and Positive Psychology 

Out of Your Mind, Into Your Life by Positive Psychology

Three Good Things
by The Science Of Happiness Podcast

Make em Laugh by The Happiness Lab

Acceptance and Commitment Therapy

The Struggle Switch by  Dr. Russ Harris

The Secret to Self-Control by Jonathan Bricker

The Power of Believing That You Can Improve by Carol Dweck

Psychological Flexibility: How Love Turns Pain Into Purpose by Steven Hayes


On Humanity by Chris Albani

I am the Son of a Terrorist. Here’s How I Choose Peace by Zak Ebrahim

Reconnection With Compassion by Krista Tippett

Settling for Health and Happiness by Donnovan Yisrael

The Space Between Self-Esteem and Self-Compassion by Kristin Neff

Why Aren’t We More Compassionate by Daniel Goleman

Compassion at the Dinner Table by James Forbes

Day And Night by Disney Animations  

Dr Seuss’ The Sneetches by William Everett

A Divided Classroom by Frontline (full film) 

Coping Skills

Brain Dump: 1-Minute Emotion Coping Skill by Therapy in a Nutshell

The Lost Art of Letter Writing by Lakshmi Pratury

Writing Our Way Out of Trouble by Sue Reynolds

Poetry as Therapy by Rachel McKibbens


What Comes After Tragedy? Forgiveness by Azim Khamisa and Ples Felix

Forgiveness, Stress Management, and Happiness by Dr. Luskin

9/11 Healing: The Mothers Who Found Forgiveness, Friendship by Phyllis Rodriguez and Aicha el-Wafi

The Real Risk of Forgiveness – And Why It’s Worth It by Sarah Montana


Nature. Beauty. Gratitude. by Louie Schwartzberg

365 Grateful Project by Hailey Bartholomew

Your Happiness Days are Behind You by Robert Biswas-Diener

The Power of Appreciation by Mike Robbins

How Thanking Awakens Our Thinking by Kerry Howells

Discover the Three Keys of Gratitude to Unlock Your Happiest Life! by Jane Ransom

The Transformative Power of Gratitude by Katia Sol

A Story About Knots and Surgeons by Ed Gavagan

My Journey to Thank All the People Responsible for My Morning Coffee by A.J. Jacobs

Measuring What Makes Life Worthwhile by Chip Conley

An Experiment in Gratitude by The Science of Happiness

The Gratitude Experiment by WatchWellCast

Oprah’s Gratitude Journal by Oprah Winfrey

Gratitude Works! The Science and Practice of Saying Thanks by Robert Emmons

The Science of Gratitude by Tremendousness 

Gratitude Is Good For You by The John Templeton Foundation

Gratitude: The Short Film by Louie Shwartzberg

The Four A’s for Expressing Gratitude by Brian Tracy

Gratitude: The Most Powerful Practice You’re Not Doing by Marie Forleo

The Power of Gratitude by Humanity Healing

How to Create Daily Habits of Gratitude and Appreciation by Jack Canfield

Practice Gratitude, Learn to Say Thank You by Jason Silva

Benefits of Gratitude by Robert Emmons

The Power of Saying Thank You by Laura Trice

Want to be Happy? Be Grateful by David Steindl-Rast

365 Days of Thank You by Brian Doyle


A Simple Way to Break a Bad Habit by Judson Brewer

How To Break A Habit by Charles Duhigg

HEALTHY HABITS: 10 Daily Habits That Changed My Life by The Whole Happy Life


The Happiness Advantage: Linking Positive Brains to Performance by Shawn Achor

Flow, The Secret To Happiness by Mihaly Csikszentmihalyi 

My Philosophy for a Happy Life by Sam Berns

Less Stuff, More Happiness by Graham Hill

How to Buy Happiness by Michael Norton

The Habits of Happiness by Matthieu Ricard

There’s More to Life Than Being Happy by Emily Esfahani Smith

Want to be Happier? Stay in the Moment by Matt Killingsworth

The Surprising Science of Happiness by Dan Gilbert

PERMA by Martin Seligman

Why We’re Unhappy – The Expectation Gap by Nat Ware

The Happy Secret to Better Work by Shawn Achor

What Will Make a Good Life? Lessons from the Longest Study on Happiness by Robert Waldinger

Choice, Happiness and Spaghetti Sauce by Malcolm Gladwell

The Riddle of Experience vs. Memory by Daniel Khaneman

Hackschooling Makes Me Happy by Logan LaPlante

Where Joy Hides and Where to Find It by Ingrid Fetell Lee

The Case for Curiosity-Driven Research by Suzie Sheehy 

Finding Awe In The Ordinary by Jane Park

Managing Stress and Anxiety

How to Make Stress Your Friend by Kelly McGonigal

Rewiring the Anxious Brain by Therapy in a Nutshell

Stress Reduction (Fast)- Anxiety Reduction Technique by Therapy in a Nutshell

Overwhelmed? Do This! An Antidote to Feeling Overwhelmed by Therapy in a Nutshell

All or Nothing Thinking: A Cognitive Distortion That Leads to Depression by Therapy in a Nutshell

Listening to Shame by Brené Brown


9 Attitudes of Mindfulness by Jon Kabat Zinn

All It Takes is 10 Mindful Minutes by Andy Puddicombe

A Simple Way to Break a Bad Habit by Judson Brewer

Mindfulness in Schools by Richard Burnett

The Mindful Way Through Depression by Zindel Segal

Mindfulness and Healing by Shannon Paige

The Psychology of Time by Philip Zimbardo

How Mindfulness Mediation Redefines Pain, Happiness & Satisfaction by Dr. Kasim Al-Mashat

The Practice of Mindfulness by Diana Winston

The Art of Stillness by Pico Iyer

Poetry as Therapy by Rachel McKibbens

Guided Meditation for Gratitude by Linda Hall

30 Seconds To Mindfulness by Phil Boissiere

You Aren’t at the Mercy of Your Emotions — Your Brain Creates Them by Lisa Feldman Barrett

Loving Kindness Meditation by UHN Health and Wellness

5-Minute Meditation You Can Do Anywhere by Goodful

Mind & Body

The Brain Changing Benefits Of Exercise by Wendy Suzuki

How Childhood Trauma Affects Health Across A Lifetime by Nadine Burke Harris 

Rabbi Dr. Abraham Twerski On Responding To Stress by JINSIDER


Meet Yourself: A User’s Guide To Building Self-Esteem by Niko Everett

Cultivating Unconditional Self-Worth by Adia Gooden 

Increase Your Self-Awareness With One Easy Fix  by Tasha Eurich

Positive Psychology

Playful Inquiry – Try This Anywhere by Robyn Stratton-Berkessel

The New Era of Positive Psychology by Martin Seligman

The Paradox of Choice by Barry Schwartz

The Optimism Bias by Tali Sharot

Learned Optimism By Martin Seligman Animated by Fight Mediocrity 

The Happy Planet Index by Nic Marks

Warning: Being Positive is Not for the Faint Hearted by Lea Waters

Imagine Abundance: Everyone Wins! by Carine Clark 


Creating More Meaningful Relationships in the Age of Technology by Daniel Newman

The Secret to Living Longer May Be Your Social Life by Susan Pinker

How Our Friendship Survives Our Opposing Politics by Caitlin Quatromani and Lauran Arledge

Connected, but Alone? by Sherry Turkle

I Trust You by Karmin Sulayman 

How to Speak so That People Want to Listen by Julian Treasure

4 Habits of ALL Successful Relationships by Dr. Andrea and Jonathan Taylor-Cummings


The Game That Can Give You 10 Extra Years of Life by Jane McGonigal

The Power of Resilience by Sam Goldstein, Ph.D

Resilience – How to FALL UP by Gregg Steinberg

What Trauma Taught Me About Resilience by Charles Hunt

Getting Stuck In The Negative (And How To Get Unstuck) by Alison Ledgerwood

Who Moved My Cheese by Luis Gerardo

The Power Of Vulnerability by Brene Brown

The Power Of Emotional Intelligence by Travis Bredberry


Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better by Therapy in a Nutshell 

Sleep, Anxiety, and Insomnia: How to Sleep Better When You’re Anxious by Therapy in a Nutshell

Strength and Grit

A Universal Language that Describes What’s Best in Us by Ryan Niemiec

Focusing on Your Strengths by Shane Lopez

Want to Bring Out the Best in People? Start With Strengths by Chris Wejr

The Strength in Weakness by Richard Shotton

Grit: The Power of Passion and Perseverance by Angela Lee Duckworth

Thoughts/ Cognitions

How To Stop Cognitive Distortions: Bad Thoughts and Poison Minds by Thrive Union

How To Think Win/Win Mentality by Benefit Books

CBT Unhealthy Thinking Styles (Stop Self-Sabotaging Now) by Barbara Heffeman

TLC-VR Yoga Challenge Videos

Intro to the TLC-VR 7 Day Yoga Challenge

TLC-VR 7 Day Yoga Challenge: Day 1- Gentle Yoga

TLC-VR 7 Day Yoga Challenge: Day 2- Restorative Yoga

TLC-VR 7 Day Yoga Challenge: Day 3- Yoga Flow

TLC-VR 7 Day Yoga Challenge: Day 4- Yin Yoga

TLC-VR 7 Day Yoga Challenge: Day 5- Yoga Nidra

TLC-VR 7 Day Yoga Challenge: Day 6- Yoga for Core Strength

TLC-VR 7 Day Yoga Challenge: Day 7- Hatha Yoga

Breathing Exercises

Cleansing Breath for Stress Relief

Humming Breath

Breath of Fire

Breath Retention to Calm your Mind


TLC-VR Meditation: Resilience, Strength, and Courage

TLC-VR Meditation: Opening your Heart and Mind

Yin Yoga

TLC-VR Introduction to Yin Yoga: Legs, Hips, Lower Back

TLC-VR Yin Yoga: Back and Shoulders

TLC-VR Yin Yoga: Spine and Lower Back

TLC-VR Yin Yoga: Hips and Shoulders

TLC-VR Relaxing Yin Yoga

TLC-VR Relaxing Yin Flow for Hips and Lower Back

TLC-VR Yin Yoga: Hip Opener to Build Resilience and Strength

Yoga Flow

TLC-VR Energizing Yoga Flow: Sun Salutations

TLC-VR Yoga Flow For Limited Space

TLC-VR Yoga Flow for Balance

TLC-VR Standing Series: 4 Minute Yoga Flow

TLC-VR Moon Flow

TLC-VR Energetic Yoga Flow


TLC-VR Chair Yoga 1

TLC-VR Yoga for Balance

TLC-VR Seated Yoga Poses for Deep Hip Muscles

TLC-VR Apartment Yoga: Shoulder and Neck Poses to Relieve Stress

TLC-VR Chair Yoga 2

How Covid-19 Has Created a Mental Health Crisis

Has the Pandemic Disrupted Your Medical Practice? You Are Not Alone

Getting Through the Second Wave