Classes and Workshops

Mindful Meditation | Eating Mindfully From Stressed to Blessed | Mindful Self-Compassion

Mindful Meditation 

shutterstock_338081309Drop into one of our Mindfulness Meditation classes and increase your awareness. This mind-training technique is thousands of years old, and lately science  has shown various benefits as to why you should take it up:

  • increased well-being
  • increased immune functioning
  • increased emotional regulation
  • increased cognitive functioning like attention, concentration and learning
  • increased positive psychological states like gratitude, compassion and happiness
  • decreased negative psychological states like depression, anxiety, and agitation
  • decreased reactivity to stress
  • enhances relationships

Check out my blog post about Building a Healthier You with Meditation.

North County Inland

 La Jolla/ UTC Area

Locations coming soon:

  • North County Coastal
  • Rancho Bernardo

Eating Mindfully


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.

Next session to be scheduled June ’17.

From Stressed to Blessed


Stress is inevitable in life, as the one thing that is constant in life is change. How we handle change can bring stress, which can then lead to illness, disease and chronic conditions. Attend this class to adopt a healthy way to respond to stress, rather than react.

This 8-week course, also known as Mindfulness-based Stress Reduction (MBSR), is evidence-based. It was created by Jon Kabat-Zinn over 35 years ago, and has been taught to over 20k people worldwide. The benefits of MBSR have been thoroughly replicated and include

  • decreases in stress reactivity
  • decreases in complaints of symptoms
  • increases in bodily awareness
  • increases in immune system functioning
  • increase in positive emotion
  • decrease in negative states such as depression and anxiety,

Those who take this 8-week course find themselves changing their relationships to stress and themselves, increasing their awareness around their health (physical and psychological), and engaging with the world. The curriculum includes both informal and formal mindfulness practices, meditations, exercises, and movement.

Assess your current level of stress? View the Holmes-Rahe Stress Inventory Assessment and see where you rack up on life changes that increase stress. Is it time for a change in your reaction and response? 

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 in March, 2017. Check back soon for specific details and registration.

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