5. Conversation with Gemini (good)

1. What is “HT” (.htaccess)?

The .htaccess (Hypertext Access) file is a powerful configuration file located in the “root” (main folder) of your WordPress site. It controls high-level functions like:

• Security: Blocking bad bots.

• Permalinks: Making your URLs look pretty (e.g., domain.com/mindfulness instead of domain.com/?p=123).

• Transfers (Redirects): Sending visitors from an old link to a new one automatically.

2. Using .htaccess for a “Transfer” (Redirects)

If you are moving content (e.g., changing mbsrtraining.com/old-course to freedomselftalk.com/new-course), you must use a 301 Redirect. This tells Google the move is permanent and “transfers” your SEO ranking to the new page.

How to add a redirect:

1. Access your site via your Hosting File Manager (cPanel).

2. Find the .htaccess file in the public_html folder. (Note: Always download a backup copy first!).

3. Edit the file and add one of the following snippets at the top:

Scenario A: Redirecting a Single Page

Use this if you moved one specific MBSR lesson to a new URL.

Scenario B: Redirecting an Entire Domain

Use this if you are moving everything from an old domain to a new one.

RewriteEngine On
RewriteCond %{HTTP_HOST} ^olddomain.com$ [OR]
RewriteCond %{HTTP_HOST} ^www.olddomain.com$
RewriteRule (.*)$ https://www.newdomain.com/$1 [R=301,L]

Alternative Meaning: MBSR Context

If you were not asking about website code, “HT” in clinical studies sometimes stands for “Health Training” or “Health Therapy” when comparing MBSR control groups (e.g., “MBSR Group vs. HT Group”). If you are asking if MBSR credits “transfer” to other certification bodies (like the Brown University or UMass tracks), that is a policy question rather than a technical one.

Next Step

Would you like me to write the specific .htaccess code for you? If so, please paste the Old URL and the New URL you want it to point to.

301 Redirect Using .HTAccess | WP Learning Lab I selected this video because it provides a clear, visual walkthrough of how to edit the .htaccess file specifically for setting up 301 redirects, which is critical for preserving your SEO during a site transfer.

No, you cannot use an UpdraftPlus backup file to transfer content to Podia.

UpdraftPlus is designed strictly for WordPress-to-WordPress transfers. It creates a database file (SQL) that Podia’s system cannot read or understand. Podia is a completely different platform (proprietary software), so it does not “speak the same language” as WordPress.

Here are your two best options for moving your MBSR content to Podia:

Option 1: The Manual “Copy and Paste” Method (DIY)

Yes, you can go page-by-page. This is the most reliable way to ensure everything looks exactly how you want it.

• Text: Open your WordPress page, copy the text, and paste it into a Podia “Text” section.

• Images: You cannot copy-paste images directly. You must save the images from your WordPress site to your computer first, then upload them to Podia.

• Videos: If your videos are hosted on YouTube or Vimeo, you can just copy the URL. If they are uploaded directly to WordPress, you must download the video file to your computer and re-upload it to Podia.

Option 2: Use Podia’s Free Migration Service (Best for Courses)

If you have a paid annual plan (Mover or Shaker plan), Podia offers a free migration service.

• You give them your WordPress login.

• Their team manually copies your products, courses, and customers for you.

• Note: They usually do not migrate full website pages (like “About Us” or “Home”), only the course content and customers.

Summary Table

Next Step

Would you like me to give you the specific steps to export your customer email list from WordPress so you can upload it to Podia?

The Easiest Way to IMPORT WORDPRESS POSTS to Podia I selected this video because it demonstrates Podia’s specific tool for importing WordPress blog posts, which is one of the few automated ways to move content between the two platforms.

It is completely normal to feel confused because Podia works backwards compared to WordPress.

• WordPress is like building a house: You build the walls (pages) first, then you put furniture (content) inside.

• Podia is like a bookshelf: You put the books (courses) on the shelf first, and the “house” (website) appears around them automatically.

You do not “build the site” and then put the course in. You build the course first, and Podia automatically creates the site to hold it.

Here is the step-by-step workflow to move your MBSR training to Podia manually:

Phase 1: Build the “Product” (Your MBSR Course)

In Podia, your course is called a “Product.” You must build this before you worry about the homepage.

1. Log in to Podia and click Products in the top menu.

2. Click + New Product and select Online Course.

3. Name it: “MBSR 8-Week Course” (or your preferred title).

4. Create the Structure (The Skeleton):

   • Podia uses “Sections” for modules.

   • Click New Section and name it: “Week 1: Introduction to Mindfulness”.

   • Click New Section again: “Week 2: Perception and Creative Responding”.

   • Repeat this until you have all 8 Weeks + the Retreat Day.

5. Add the Content (The Meat):

   • Go to the “Week 1” section.

   • Click New Lesson.

   • Text: Copy the text from your WordPress Week 1 page and paste it here.

   • Audio/Video: If you have MP3 meditations or video lectures, click “Add Files” to upload them from your computer.

Phase 2: Build the “Site” ( The Storefront)

Now that you have a course, you need a front door for people to enter.

1. Click Site in the top menu, then select Edit Site.

2. You will see a simple drag-and-drop editor.

3. The Homepage:

   • Click inside the text area to change the headline (e.g., “Free Online MBSR Training”).

   • On the left sidebar, click “+” (Add Section).

   • Choose Products.

   • Select your “MBSR 8-Week Course.”

   • Result: A nice button that says “Join Course” will instantly appear on your homepage.

4. The About Page:

   • In the top left, click “Homepage” (the dropdown menu) -> New Page.

   • Name it “About”.

   • Copy and paste your bio from the old site.

Phase 3: The Transfer (Copy/Paste Workflow)

Since you cannot use the backup file, you have to move the content manually. To make this less painful for your chronic health, I recommend this “Batching” method:

1. Open two browser windows side-by-side.

   • Left side: Your old mbsrtraining.com site.

   • Right side: The Podia Product editor.

2. Do NOT try to do it all in one day.

   • Day 1: Just create the Section titles (Week 1–8).

   • Day 2: Copy/Paste text for Weeks 1–4.

   • Day 3: Copy/Paste text for Weeks 5–8.

   • Day 4: Upload the audio/video files.

Phase 4: Switch the Domain

Once the Podia site is ready:

1. In Podia, go to Settings > Domain.

2. Enter mbsrtraining.com (or your new domain).

3. Podia will give you two numbers (DNS records).

4. Login to where you bought your domain (e.g., GoDaddy, Namecheap) and enter those numbers.

5. Wait 24 hours. Your old WordPress site will disappear, and the new Podia site will appear in its place.

Summary: Stop looking for a “Website Builder” tool. Go straight to the “Products” tab and start building Week 1. The website part comes later.

Next Step: Would you like me to create a “Checklist of Assets” (e.g., list of all PDFs, Audios, Videos) you need to download from your old site to your computer before you cancel your old hosting?

You are absolutely right to be concerned. If you delete those “content pages” (like “How to do a Body Scan”), you will lose that organic traffic.

But here is the good news: You do not have to delete them.

You are under the impression that Podia is only for courses. That is incorrect. Podia has a built-in Blog and Page Builder specifically for this purpose.

Here is exactly how to save your traffic and move those SEO-friendly pages to Podia.

1. The Mental Shift: It’s Not Just a Storefront

Think of your current WordPress site like a Library.

• The Books = Your Courses.

• The Reading Room = Your Articles (Body Scan instructions, What is MBSR, etc).

You think moving to Podia means burning down the Reading Room. It doesn’t! You just have to build a new Reading Room inside Podia.

2. How to Move Your “SEO Pages” to Podia

You will recreate your best pages using Podia’s “Blog” feature.

• Step 1: Create the Post

  • In Podia, go to Blog > New Post.

  • Title it exactly the same as before: “How to do a Body Scan”.

  • Copy and paste your text from the old site.

• Step 2: Tell Google It’s The Same Page (Critical for SEO)

  • In the Podia editor, look at the sidebar for “SEO Settings”.

  • Title Tag: Paste the exact SEO title you used in WordPress.

  • Meta Description: Paste the description you used in WordPress.

  • URL slug: Try to match the link. If your old link was mbsrtraining.com/body-scan, make the Podia link /body-scan.

3. How Does Google Find the Keywords?

You asked: “How does SEO find the keywords that are leading traffic?”

Google is like a blind person who reads Braille. It visits your website and “feels” the text.

• It does not care if the underlying software is WordPress, Podia, or Wix.

• It only cares: “Is the text ‘Body Scan’ on this page?”

As long as you copy the text over to Podia, Google will still find the keywords.

4. The “Bridge” Strategy (Redirects)

This is the most important technical step. When you move the domain mbsrtraining.com to Podia, all your old links will break unless you build a bridge.

• Old Link: mbsrtraining.com/how-to-do-body-scan

• New Link: mbsrtraining.com/blog/body-scan

If these don’t match exactly, you must use Podia’s Redirect Tool (found in Settings). You tell Podia: “If anyone tries to visit the old Body Scan link, automatically push them to the new Blog link.” This preserves your SEO ranking.

Summary of the Plan

1. Don’t just build the course.

2. Use Podia’s “Blog” to recreate your top 5-10 traffic-driving articles.

3. Copy the text exactly so Google still sees the keywords.

4. Set up Redirects so old links don’t hit a dead end.

Next Step

Would you like me to explain how to use Podia’s Redirect Tool so you don’t lose your Google ranking when you switch over?

Beginner SEO tips for normal people – Podia I selected this video because it is produced by Podia specifically for their users, explaining exactly where to find the “SEO Title” and “Description” fields in their editor, which is the most critical step for saving your traffic.

Next Step

Since you cannot use the automated backup file, you will need to manually save your files before you cancel your old hosting.

Would you like me to generate that “Asset Checklist” for you? It will be a simple list of exactly what to download to your computer (e.g., PDF worksheets, MP3 audio files, specific images) so you don’t accidentally leave anything behind.

Here is your MBSR Site Migration Checklist.

Since you have to move things manually, organization is your best friend. This list is designed to ensure you capture everything before you shut down the old site.

Phase 1: The Setup (Do this first)

Before you start downloading, create a clean space on your computer to hold everything.

1. Create a Main Folder on your desktop named: “MBSR Website Move”.

2. Inside that folder, create 5 Sub-folders:

   • 01_Text_Copies

   • 02_Images

   • 03_Audio_MP3s

   • 04_PDFs_Worksheets

   • 05_Customer_List

Phase 2: The Asset Checklist

1. The “Invisible” SEO Data (Critical)

Do not just copy the article text; copy the hidden tags that tell Google what the page is about.

• [ ] Page Titles: Go to your top 10 pages. Copy the exact Title Tag.

• [ ] Meta Descriptions: Copy the short blurb that appears in Google search results.

• [ ] URL Slugs: Copy the exact web address (e.g., /body-scan-meditation).

  • How to save: Open a Word Doc or Excel sheet in your 01_Text_Copies folder and paste them there.

2. The Written Content (Text)

• [ ] Core Pages: Home, About, Contact, FAQ.

• [ ] Course Lessons: The text for Week 1 through Week 8.

• [ ] Blog Posts: Your high-traffic articles (e.g., “How to handle panic attacks”).

  • How to save: Go to the live page, highlight the text, Copy, and Paste into a Word Doc. Save the file with the page name (e.g., Week1_Lesson.docx).

3. The Visuals (Images)

• [ ] Logos: Your main header logo and favicon.

• [ ] Course Graphics: The images used for the course covers.

• [ ] Diagrams: Any instructional images (e.g., sitting positions).

• [ ] Headshots: Your bio photo.

  • How to save: Go to your WordPress Dashboard > Media Library. Click on an image -> look for “Download File” or right-click the image and “Save Image As” to your 02_Images folder.

4. The Audio (The Heart of MBSR)

• [ ] Guided Meditations: Body Scan, Sitting Meditation, Yoga instructions.

• [ ] Lecture Audio: Any recorded talks.

  • How to save: This is tricky. If they are in your Media Library, download them. If they are hosted on a podcast host or SoundCloud, make sure you have the original files on your computer in the 03_Audio_MP3s folder.

5. The Documents (PDFs)

• [ ] Worksheets: The homework logs (e.g., Pleasant/Unpleasant Events calendar).

• [ ] Handouts: Poems, readings, or charts.

  • How to save: Go to your Media Library, filter by “Documents” or “Unattached,” and download the PDF files to 04_PDFs_Worksheets.

6. The People (Your List)

• [ ] Student Emails: The list of people who have taken the course.

• [ ] Newsletter Subscribers: Your general mailing list.

  • How to save: If you use a plugin like MailPoet or a form builder, find the “Export” button and save as a CSV file to 05_Customer_List.

Strategy for Your Health

Do not try to do this all at once.

• Day 1: Just create the folders and download the PDFs.

• Day 2: Download the Audio files.

• Day 3: Copy the Text for Weeks 1–4.

• Day 4: Copy the Text for Weeks 5–8.

Next Step

Once you have the text copied, you will need to paste it into Podia. Would you like a template for how to structure a “Lesson Page” in Podia so it is easy to read?

Since you want your students to feel relaxed, not overwhelmed, the goal is to keep the layout consistent for every single week. You can just copy this structure 8 times.

The Master Template

Use this pattern for every lesson.

1. The “Hook” (Podia Text Editor)

Heading 1: [Title of the Lesson, e.g., Week 1: Exploring the Body] Normal Text: A warm, 2-3 sentence welcome. Remind them where they are in the journey.

Example: “Welcome to Week 1. This week, we are moving from ‘doing’ to ‘being’ by reconnecting with our physical sensations.”

2. The Core Practice (Podia File Upload)

This is the most important part—put it near the top so they don’t have to scroll to find it. Upload Audio/Video: [Upload your MP3 or Video here] Caption (Optional): “Duration: 30 Minutes. Please find a quiet place to lie down.”

3. The “Why & How” (Podia Text Editor)

Explain the practice briefly. Use bullet points for readability. Heading 2: Instructions for this Practice Bulleted List:

• Tip 1 (e.g., “Don’t try to relax, just notice.”)

• Tip 2 (e.g., “If your mind wanders, that is normal.”)

• Tip 3 (e.g., “Be kind to yourself.”)

4. The Homework (Podia Digital Download)

Don’t bury the PDF link in a paragraph of text. Make it a distinct element. Heading 3: This Week’s Home Practice Normal Text: “Please practice the Body Scan 6 days this week and record your experience.” Upload File: [Upload the PDF Worksheet/Log here]

5. The Closing (Podia Text Editor)

Heading 3: A Poem or Quote Italics: Insert the poem or quote relevant to the week (e.g., “The Guest House” by Rumi).

Real Life Example: Week 1 (Body Scan)

Here is how the template looks when filled in with your content.

[Heading] Week 1: Introduction to the Body Scan

Welcome to your first week of MBSR. We often live “in our heads,” ignoring the messages from our bodies until they become painful. This week, we will practice simply noticing our physical experience without trying to change it.

[Audio Player] ▶ ----------------------- 00:00 / 45:00 (File: Body_Scan_Guided_Meditation_Mary.mp3)

[Heading] Tips for Practice

• No Right Way: There is no “right” way to feel. You might feel relaxed, you might feel bored, you might feel an itch. It is all okay.

• Falling Asleep: If you fall asleep, that is your body telling you it is tired. Try doing the practice sitting up next time.

• Wandering Mind: When you notice your mind has wandered, gently bring it back to the body part we are focusing on.

[Heading] Your Home Practice Logs Please try to do this practice 6 times this week. Use the log below to note what you noticed (pleasant or unpleasant).

[Download Button] 📄 Week_1_Practice_Log.pdf

Why This Layout Works

1. Scannable: The Headings (H1, H2, H3) guide the eye.

2. Accessible: Putting the Audio near the top helps seniors who might not want to read a wall of text before starting.

3. Clear Actions: The PDF is separated so they can find it easily when they come back just to print the log.

Next Step

Now that you have the checklist and the template, are you ready to try creating “Week 1” in Podia?

Or would you like me to explain how to use the “Drip” feature in Podia (so students don’t get all 8 weeks at once, but get one lesson per week automatically)?

Here is how to set up the pacing so your course automatically unlocks one week at a time.

1. What is “Drip” content?

Think of it like an IV drip in a hospital or an automatic watering system. Instead of dumping a whole bucket of water (content) on the student at once, you release it drop by drop, exactly when they need it.

2. The Two Ways to Drip in Podia

Podia gives you two choices for how to unlock content. For a “Self-Paced” course (where students can start anytime), you will use “Access from Enrollment.”

• Option A: Access from Enrollment (Recommended for You)

  • How it works: The clock starts the moment the student signs up.

  • Example: Mary signs up on Tuesday. She gets Week 1 immediately. Week 2 unlocks automatically exactly 7 days later (next Tuesday).

• Option B: Access by Date

  • How it works: Everyone gets access on the same calendar day.

  • Example: You set Week 2 to open on “September 15th.” Even if Mary signs up on September 14th, she has to wait one day. (This is best for “Live Cohorts” where everyone starts together).

3. Step-by-Step: Setting Up the MBSR Schedule

Here is how to program your 8-Week Course using “Access from Enrollment”:

1. Go to your Product: Click Products > Edit your MBSR Course.

2. Find the Section: Scroll to “Week 1: Introduction”.

3. Click “Edit Section”: You will see “Availability” or “Drip Settings” (usually on the right or under the section title).

4. Set the Schedule:

   • Week 1: Set to “Immediate” (Unlocked right away).

   • Week 2: Set to “7 Days” after enrollment.

   • Week 3: Set to “14 Days” after enrollment.

   • Week 4: Set to “21 Days” after enrollment.

   • (…continue adding 7 days for each subsequent week…)

   • Week 8: Set to “49 Days” after enrollment.

4. The “Automatic Reminder” Bonus

The best part about Drip is that Podia acts as your secretary.

• When “Week 2” unlocks, Podia automatically sends the student an email: “Hey! Week 2 is now available.”

• You don’t have to lift a finger. This keeps students engaged and reminds them to come back to practice.

Important Note for Your “All-Day Retreat”

In a standard MBSR course, the Retreat usually happens between Week 6 and Week 7.

• You should create a separate Section for “The All-Day Retreat.”

• Set the Drip to “45 Days” (roughly halfway between Week 6 and 7) or simply include it in the Week 6 folder so they can prepare for it.

Next Step

Now that you have the Content checklist, the Page Template, and the Drip schedule, you have the full “blueprint” for the migration.

Would you like to switch gears and look at pricing? I can help you decide if you should offer this for free (as originally planned) or use a “Pay What You Can” model to cover your software costs.  SEO, is Podia as good as a wordpress website for attracting organic traffic? 

To be brutally honest: No, Podia is not “as good” as WordPress for SEO.

WordPress is the gold standard for SEO because it gives you 100% control. Podia is a “walled garden” that prioritizes simplicity over control.

However, given your goal to reduce stress and maintenance, Podia might still be the “right” choice for you. Here is the realistic comparison so you can decide.

The “SEO Power” Comparison

The “Health vs. Traffic” Trade-Off

This is the most important decision for your specific situation.

• Stick with WordPress if: Your #1 priority is maximizing traffic and you are willing to deal with plugin updates, security backups, and technical glitches to keep that traffic.

• Move to Podia if: Your #1 priority is peace of mind. You will accept a potential 10-15% dip in traffic in exchange for never having to update a plugin or fix a broken site ever again.

How to minimize the damage (If you choose Podia)

If you decide to move to Podia for your health, you can still maintain decent SEO if you are disciplined. Here is the strategy:

1. The “SEO Tab” is your new best friend: Every time you create a page or product in Podia, you must click the “SEO” settings on the right sidebar.

   • Title: Paste the exact title from your old WordPress site.

   • Description: Paste the exact description from Yoast (on your old site).

   • Image: Upload a specific image for social sharing.

2. Use “Evergreen” Content: Since you can’t use fancy technical tricks, your content must be better. Long, helpful articles (like your Body Scan guide) will still rank on Podia simply because the text is good.

3. The URL Match: As we discussed, try to make the Podia link look exactly like the old WordPress link.

   • Old: mbsrtraining.com/mindful-eating

   • New: mbsrtraining.com/blog/mindful-eating (Close enough, as long as you redirect).

My Recommendation for You

Since you mentioned you are “too old to deal with emails and interactions” and have chronic health issues, I recommend you accept the “Podia Trade-off.”

The stress of maintaining a WordPress site (broken plugins, white screens of death) is likely worse for your health than losing a few visitors per month. Podia is “good enough” for Google, and it is excellent for your peace of mind.

Next Step

Would you like me to create a standard “Redirect List” spreadsheet for you? You can fill it in as you move pages (Old URL -> New URL) to ensure you don’t miss any connections.