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Online Mindfulness 101 Course

Mindfulness 101, our introductory 6-week class, is taught live via ZOOM. You will be able to interact with the instructor as well as others in the class. Class size is limited to ensure that everyone has the chance to participate and ask questions. If you miss a session, a recorded option will be available for your convenience.

This course is a great introduction to the foundations of mindfulness in a friendly, professional, and interactive environment. In addition to the weekly meetings with the instructor and fellow group members, you will receive instructional videos to watch at your convenience as well as several guided meditations to help support you in your practice. 

Each session is 60 minutes, weekly on Mondays beginning November 1st
6:00 PM - 7:00 PM

November 1st, 8th, 15th (No Class on the 22nd), and 29th
December 6th and 13th

Fee: $120

Course Outline

Week 1 Introduction to Mindfulness and Breath Meditation

  1. What is Mindfulness?
  2. What are the benefits of practice?
  3. Where do we begin?
  4. Formal and Informal practice.

Week 2 Mindfulness of the Body and the Body Scan Meditation

  1. Establishing a practice
  2. Why focus on the body?
  3. What about persistent thoughts?
  4. The body scan meditation.

Week 3 Mindfulness of Feelings

  1. How to work with feelings and emotions
  2. Resourcing
  3. Using RAIN as a tool (Recognize, Allow, Investigate, Nourish)
  4. Meditation on being with strong emotions

Week 4 The Stress Response, and Walking Meditation

  1. The stress response 
  2. The negativity bias
  3. How to down regulate when triggered 
  4. Walking meditation 

Week 5 Loving kindness and Compassion Practices

  1.   What are these practices?
  2.  What are their benefits?
  3. Lovingkindness meditation
  4. Formal and informal ways of cultivating kindness and compassion

Week 6 Continuing your practice

  1. Support for a long term practice 
  2. Bringing mindfulness to our relationships
  3. Resources
  4. Healthy habits


Technical Requirements

We will be hosting the classes using Zoom. This helps us to create a live interactive classroom experience without ever having to leave home. You will be able to see and have discussions with the instructors as well as the other participants. Our students have found this community type environment very supportive in beginning a mindfulness practice.

All you need to join a Zoom meeting, is a computer with a web cam and an internet connection. You do NOT need to set up an account or anything else ahead of the scheduled meeting. We email you a link ahead of time and you just click on the link to join the meeting. If you have to miss a meeting for any reason, we will be taping the sessions and you can request the video.

We look forward to seeing and hearing from you!


Register for this class