Establish the Foundation for a Better Life

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We know from a growing body of research that mindfulness can help you:​

Increase​

Self-Awareness
Compassion
Kindness
Well-Being
Resilience
Attention Span
Creativity

Decrease​

Stress and Anxiety
Overwhelm and Worry
Depression
Age-related memory loss
Chronic Pain
Blood pressure

Improve​

Sleep Quality
Communication skills
Relationships
Emotional Health
Immune system function

But an effective mindfulness practice requires both a solid foundation and consistent practice.

And that’s exactly why I created Mindfulness: A Beginner’s Journey.

It’s designed to teach you the basics of mindfulness while supporting your experiential practice.

Enroll Early and Save 10%

I knew I would enjoy the class, but you exceeded my expectations​

“Over the last 30 years I’ve read about and practiced various types of meditation from countless books, podcasts, apps, retreats, and teachers. For me, the practice really comes alive when I’m practicing with an experienced and educated teacher that I trust, respect, like, and feel comfortable with.

You check all those boxes for me; you are a genuine person with a great heart and a gift for teaching this topic. I knew I would enjoy the class, but you exceeded my expectations.”

— Tom Kivlahan, Drost Kivlahan McMahon & O’Connor Law Firm

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Is Mindfulness: A Beginner’s Journey Right for You?​

If you’re looking to establish yourself in the fundamentals of mindfulness, this course is designed for you.

Wake up to your habitual patterns

Manage your emotional reactivity

Cultivate greater kindness and compassion

Decrease your stress

​Develop greater self-awareness

Develop the tools to be more present in each moment of your life

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The Structure

Your class will meet once a week, live via Zoom, for 6 weeks, for a total of 12 hours of instruction.

At the end of the six weeks, you’ll have a deeper understanding of how your mind works AND practical mindfulness tools to increase your overall wellbeing.

Each session will consist of

In-depth inquiry into mindfulness

Group discussion

Guided meditations

Reflections

And ways to practice mindfulness in daily life

​“I recently informed my father and a couple of friends about our class and your high skill set in teaching and leading us.” — Gary, 2022 participant

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The Week-By-Week Overview

Week 1 — Why Mindfulness Matters and Mindful Breathing

We begin with an introduction to mindfulness. If you’re a newcomer to mindfulness, this week will introduce you to the fundamental principles and practices. If you’re a seasoned practitioner, this week will be a helpful refresher before we dive into deeper topics in later weeks.

We’ll cover:
• Mindful breathing meditation
• What is mindfulness? Meditation? Why do we meditate?
• Attitudes of mindfulness
• Listening meditation

Week 2 – Mindfulness of the Body

We move from the breath (week 1) into the body (week 2). This week you will learn to feel your body and observe the changing sensations.

We’ll cover:
• Body scan meditation
• Mindful eating
• ​Mindful movement

Week 3 – Mindfulness of Emotions

Week 3 is all about exploring what it means to work with strong emotions rather than avoid them. You’ll practice identifying and labeling emotions before focusing on feeling them in your body.

We’ll cover:
• Positive and difficult emotions
• RAIN meditation
• Emotions in the brain
• ​Science of meditation

Week 4 – Mindfulness of Thinking

Next, you’ll become intimate with your mind and the nature of your thoughts. Explore what thoughts are and discover where stress comes from. Take control over fear-based thinking.

We’ll cover:
• ​Stress and thoughts
• ​Attention and the wandering mind
• ​Negativity bias

Week 5 – Cultivating Kindness and Compassion

Week 5’s focus is all on kindness and compassion. You’ll learn about the impact of kindness and compassion on your well-being. Together, we’ll practice loving-kindness and self-compassion meditations.

We’ll cover:
• ​Loving-kindness meditation
• ​Compassion and self-compassion meditation
• ​Inner critic work
• ​Seeing your goodness
• ​Gratitude

Week 6 – Mindfulness in Daily Life

Our final week together will be spent exploring how to integrate mindfulness into your daily life. You’ll learn how to work with technology mindfully. You’ll practice mindful communication, mindful listening, and mindful speaking.

We’ll cover:
• ​Mindful communication
• ​Mindful relationships
• ​Practicing in daily life

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Enroll in Mindfulness: A Beginner’s Journey Now

Coming soon – in March!

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By the End of the Course…​

You’ll be able to weave mindfulness into your daily routine with confidence.

Reduce your suffering by waking up to habitual patterns

Access a state of calm in the midst of stressful moments

Open your heart to greater kindness and compassion

Plus, you’ll have a community of like-minded people who are eager to support you in your mindfulness journey.

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“I enjoyed our second class and learned a lot from you. Both the body scan and mindful walking meditations were real eye-openers — it is amazing to experience how effective they were.” — Emily, 2022 participant​

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