Online Mindfulness 101 course Starting February 21 at 6pm EST. Click for more info.


Online Mindfulness 101 course Starting February 21 at 6pm EST. Click for more info.


Taught by Certified Mindfulness Facilitator, and qualified Mindfulness Based Stress Reduction (MBSR) instructor Mary Linda McBride. 

Mindfulness 101, our introductory class is hosted at the same day and time for 6 weeks. Sessions are 60 minutes and are live via ZOOM. You will be able to interact with the instructors 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 interactive environment. You will learn how to reduce stress and create more wholeness and balance in your life. We will use modern, scientific and classical foundations for teaching mindfulness practice. In addition to the weekly meetings with the instructors 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. 

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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 Lovingkindness 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

Your Instructor

Mary Linda McBride is a qualified Mindfulness Based Stress Reduction (MBSR) instructor having completed studies with the Center for Mindfulness (University of Massachusetts School of Medicine), the center established by Jon Kabat-Zinn. In 2016, she was selected to join Google’s Search Inside Yourself Leadership Institute (SIYLI) Engage Program – advanced mindfulness and emotional intelligence training for workplace settings. Mary Linda is also a certified yoga instructor with 15 years of teaching experience. She lives in Raleigh, NC. Learn more about Mary Linda’s work at

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!