Nov 7 - Dec. 12 at 6pm Online Mindfulness 101 course


Nov 7 - Dec. 12 at 6pm Online Mindfulness 101 course


Mindfulness 101 is a 6 week interactive course presented via ZOOM taught by Certified Mindfulness Facilitators, Sheila Garrick and Dr. Barbara Burggraaff. This course is a great introduction to the foundation 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 weekly instructional videos to watch at your convenience as well as several guided meditations to help support you in your practice.

The next course will begin on Monday November 7 at 6pm EST and run at the same day and time for six weeks. Sessions will be 60 minutes and will be live. You will be able to interact with the instructors as well as others in the class. If you are unable to attend any of the sessions, a recorded option will be available for your convenience!

Please join us! We look forward to seeing you! If you have questions, be sure to send us a note on the "contact us" page.

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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


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!