Classes and Workshops

Mindfulness Meditations 101 | Eating and Living Mindfully |
From Stressed to Blessed | Mindful Self-Compassion

Mindfulness Meditations 101

Mindfulness Meditations 101 is about supporting your journey into well-being and showing you how to be more present in life. You will be introduced to formal and informal practices that will open your awareness, strengthen your focus and allow you to attend to what matters to you most. Mindfulness Meditation  also promotes many benefits, as found by science, that can affect your all-around health: physical, mental, emotional and social.

The class is experientially based, as we get you started right away in cultivating your inner wisdom and a healthier you. In this 4-week course, you will experience both informal (on-demand) and formal (meditation) mindfulness practices, and:

  • Learn about mindfulness meditation: what it is, how to do it, and the attitudes cultivated.
  • Experience different meditations such as; awareness of breath, body scan, loving kindness, and more.
  • Plan your own meditation practice that fits your needs and life style.
  • Become familiar with different sitting techniques, and where to get supplies.
  • Know where mindfulness resources are to help you; in life and on-line.
  • Connect you to a community of beginner meditators… where you all are at similar crossroads.

A follow-up class will be offered in Dec/January, to encourage continuous and communal sitting. Start today to find your community and begin a meditation practice now. Remember, mindfulness is about increasing your present moment awareness, meeting yourself exactly where you are, accepting yourself, and bringing kindness to your heart and the world.

Dates: Next session to begin in Nov.

Time: Mondays, 5:00p-6:30p

Location: San Diego Center for Wellbeing, 11858 Bernardo Plaza Court, Ste 220
San Diego, CA 92128

Cost: $99.

Registration to open soon.


Eating Mindfully

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Mindless eating is running rampant in our 24/7, always plugged-in and on-the-go society. Add multi-tasking and emotional eating to the mix, and we find unhealthy conditioned eating behaviors that can lead to disorders, obesity, and poor health in general.

This 8-week course brings mindfulness to the process of nourishment, expanding our awareness of when, where, what, how, and why we eat. The course, which is experientially based, is drawn from the book “Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food,” by Jan Chozen Bays, MD.  Topics covered in this class include:

  • The 9 hunger centers: what they are, how to assess, and healthy ways to fuel them
  • Conditioned rules around food, and how to discard what no longer serves us
  • Adopting new ways of relating to the nourishment process
  • Practical tips to support eating for health, satisfaction, and yes, Joy!
  • Meditations and exercises to bring awareness to mind-body sensations, environment  and refueling
  • Compassionate stretching and movement to increase mind-body awareness
  • The class will end with a silent eating retreat

*A copy of the book is included with registration

Dates: The next session will start December, 2017, just in time for the holidays.

Time: 530-730p

Location: San Diego Center for Well-Being, Rancho Bernardo, CA.

Cost: $399

Registration will open soon.

If you would rather work one-on-one, consider Mindful Eating Coaching with Merry.


From Stressed to Blessed Workshop/Classes

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Stress, or change, is inevitable in life and is the one thing that is constant. How we handle change can lead to illness, disease and chronic conditions. Attend this experiential workshop, based on the 8-week course, Mindfulness-Based Stress Reduction, to change your relationship to stress, and learn how to respond rather than react. Two types of classes are offered: a one-day abbreviated workshop that combines stress mindset, stress reduction, gratitude and mindfulness. The second is the 8-week Mindfulness-Based Stress Reduction (MBSR) course (taught globally for 35+ years), designed by Jon Kabat Zinn, one of the pioneers of Western Mindfulness and founder of MBSR. This program is evidence-based and shown to increase well-being, immunity, and positive emotion, while decreasing negative emotional states (depression/anxiety), emotional reactivity, and reducing the voice of the not-so-beloved inner critic.


S2B Workshop:

Feeling a bit stressed lately with all the chaos escalating in the world, and in your own life as well? Do you find your head being hacked by all the latest changes, and your mind constantly running through various scenarios that may or may not happen? Do you wish to halt the busy-ness of life, pause and focus on what matters most?

Take a break from life as you know it to focus on nourishing your wellbeing: mind, body and heart.  Learn how mindfulness and gratitude can support your wellbeing, allowing you to engage more with your life, and the people in it. Observe your own experience going from reactive stressfulness to a calmer blessedfulness through this experiential workshop.

Participants will experience mindfulness techniques and gratitude practices that science shows benefits your wellbeing. In this full day workshop/retreat you will:

  • Learn how stress can impact your health, and new ways to handle it.
  • Experience meditation and mindfulness practice that can rewire your brain, lessening the intensity of negative emotions as you cultivate positive emotions, calm and grow your resilience and health.
  • Build a meditation practice that fits your needs and your life.
  • Increase your mind-body awareness as you get out of your head, and tune into cues and wisdom of your body.
  • Discover mindfulness practices you can use in daily life.
  • Grow your gratitude muscle, to energize, heal, and transform.

Date: TBA

Time: 9a-2p

Locations: Sorrento Valley and Rancho Bernardo.

Cost: $149

Registration closed.

  • Yoga mats and cushions will be provided.
  • Participants are invited to bring their own lunch, to experience mindful eating in community.
  • Be sure to wear comfortable clothing for light activity.
  • Pre-registration is required for this event.

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8-week MBSR Class: The next course will be announced soon. If you are interested in getting started sooner, consider allowing Merry to work with you as a coach.


Mindful Self-Compassion

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Self-compassion is about giving yourself support instead of criticism or judgment at the moment you need it most. It is a skill that can be learned–and cultivated mindfully.  If you are like the average person, when things don’t go as planned, you beat yourself up, judge yourself and say things that are hurtful. You may use words and tone with yourself that you would never imagine using with someone else. Why is that? Because our society is fiercely competitive and going “easy” on ourselves is not motivating or responsible. Self-compassion is not about letting ourselves off the hook, or about self-pity or self-indulgence. It’s about treating ourselves with kindness and encouragement. Self-compassion supports us when self-esteem fails. Studies actually show self-compassion can motivate us– out of support and not fear.

This 8-week class is based on the work by Kristin Neff and Christopher Germer, that encourages the building of resiliency and inner resources. In this program, you will learn how to cultivate compassion for yourself, identify your needs, values and beliefs, and build new rituals to support your emotional health. Self-compassion is associated with positive psychological states like gratitude and happiness, and decreases negative states like depression and anxiety.

Dates/Times: The next 8-week Mindful Self-Compassion course will be January 2018. If you wish to start sooner, considering coaching with Merry around this topic.


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