Upcoming Mindfulness Meditation Classes

Mindfulness-Based Cognitive Therapy (MBCT): Based on the 8-week Mindfulness-Based Stress Reduction class, Mindfulness-Based Cognitive Therapy (MBCT)  is a powerful fusion of Cognitive Behavioral Therapy (CBT) methods and mindfulness / meditation. With psychoeducation and mindfulness practice, participants are better able to become aware of incoming thoughts and feelings, cultivating an ability to notice and accept them, and no longer attaching or reacting to them.   MBCT helps interrupt patterns of automatic thinking habits that can trigger a depressive episode. MBCT teaches participants to focus less on reacting, and instead accepting and observing without judgment. This mindfulness practice allows participants to notice when automatic processes are occurring, bringing more freedom to choose a new response.  Participants leave the class with a practical set of tools to help prevent relapses in depression.

Mindfulness Based Cognitive Therapy (MBCT) is an empirically validated program shown to reduce the frequency and duration of relapse for depression, reduce anxious mood states, and improve sleep for those challenged by insomnia. There is promising evidence that MBCT also improves symptoms associated with Chronic Fatigue Syndrome.

The MBCT class is a useful adjunct to psychotherapy; it is not designed to be a substitute for individual therapy.  MBCT can be appropriate for those who are currently working with an individual therapist, and / or those who are not currently experiencing a depressive episode.  We also welcome referrals from therapists currently working with individuals who may benefit from MBCT.

Free (required) Orientation dates: Tuesdays, September 11th or September 18th  6:30 – 8:30pm
Classes are Tuesdays 6:30 – 8:30pm September 25th – November 13th
Day-Long Retreat Saturday October 27th, 9-4.
Cost $375 early bird registration, $400 after September 21st.

Mindfulness-Based Stress Reduction (MBSR): The 8-week class originated by Jon Kabat-Zinn, supported by 30 years of research.  This is a powerful adjunct to therapy or medical treatment, and has proven beneficial for chronic pain, various health conditions, or just simply “living the full catastrophe.”  

Free (required) Orientation dates:  Wednesdays September 5th and 12th, 6:30 – 8pm

Classes are Wednesdays 6:30 – 8:30pm September 19th – November 7th
Day-Long Retreat Saturday October 27th, 9-4.  Previous MBSR Graduates welcome to retreat
$350 early bird registration, $400 after September 14th.

Embrace Tiger, Return to Mountain: A Six-Week Meditation Class: This class is appropriate for beginning as well as experienced meditators. The process of meditation is one of adventure on the one hand–embracing the “Tigers” of fear, boredom, fatigue and physical/mental pain), and of deep inner stillness on the other: returning to the rock-solid “Mountain” of our inner serenity.

The majority of the class will be experiential, as we practice several kinds of meditation skills together. We will review some informational aspects of mindfulness meditation, including the scientific, psychological, and philosophical roots of meditation.  We will review the procedures of meditation, do quite a bit of meditating, and will also spend some time on discussion, describing to one another the various experiences that we have while meditating and while applying mindfulness skills in everyday life.

Beginners will gain a solid foundation for future practice by the end of the class.  Experienced meditators will gain the opportunity to deepen their meditation practice and to glean new perspectives from the instructor and the other participants in the class.

Mondays 6:30-8:00pm September 10-October 15.

$160 earlybird, $200 after September 7.

Infinite Heart: A Four-Week Meditation Class: This class is appropriate for beginners as well as experienced meditators. Meditation can offer us much more than an opportunity to calm ourselves; meditation can allow us to tap into a truly inexhaustible inner capacity for kindness, an infinite source of energy for helping and giving to others.  At the very same instant, meditation can help us see when others are misusing our kindness, and help us find the courage to set limits that are healthy for ourselves as well as others.

This class will provide participants with instruction in lovingkindness-oriented, mindfulness meditation. The majority of the class will be experiential rather than intellectual.  We will review briefly the technical aspects of meditation such as posture, breathing, and attentional training.  We will learn a few different skillful ways to meditate that tap into our inexhaustible generosity and giving nature.  We will also reserve time for some sharing and discussion of our various experiences of meditation, as well as its application in our everyday lives.

By the end of the class, beginners will gain an introduction to meditation and basis for future practice.  Experienced meditators will have the opportunity to learn and practice what may be a new way of using meditation (loving-kindness and generosity), and may glean new perspectives from the instructor and the other participants in the class.

Mondays 6:30-8:00pm, October 29-November 19
$100 earlybird, $125 after September 26.

From DREAD to JOY! Self-Compassion in the Holiday Season: A Three-Class Series. In the pressure and busyness of the holidays, it is easy to lose sight of what is really important.  Give yourself a gift this holiday season; one that will benefit everyone around you.  We will learn:

Skills to cultivate compassion, barriers to self-compassion, and how self-compassion is anything but selfish.
Tuesdays 6:30 – 8:00pm
November 28th – December 12th

Earlybird registration rate: $75  Registration after November 26th: $90

Between a Rock and a Hard Place: Making Difficult Decisions and Creative Problem Solving: Whether facing a difficult life decision or looking for creative solutions to work related or artistic dilemmas, we have all experienced the limitations of over- thinking and rumination to find the answers we seek.

In addition to being a wonderful tool for personal insight and relaxation, mindfulness practice provides the space and silence necessary for these new answers to reveal themselves.

In the this four week course, we will learn to befriend the pregnant discomfort of the unknown. Through a combination of meditation, activities and discussion we learn the skills necessary to take leaps of faith into new territory and the courage to make meaningful mistakes.
No prior experience necessary.
September 27th- October 18th
Thursdays 6:30-8:00pm
$125 early bird registration, $150 after September 24th.

Mindfulness Refreshers: By popular demand, a regular opportunity to come practice the tools of mindfulness.  Here is a regular monthly evening for you to drop in for a re-minder.  This is a wonderful way to support an ongoing (but maybe flagging) home practice.  Of course, we are all beginners, so everyone is welcome.
Third Thursdays each month, 6:30 – 8pm
September 20th, October 18th, November 15th


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