What is Mindfulness Meditation?
Simply put, Mindfulness meditation is attention-training.
It is focusing one’s attention in the present moment, with a sense of curiosity, self-compassion and without judgment. Mindfulness practice (focused attention) is the process of focusing your attention on something (e.g., breath, eating, walking, brushing your teeth, etc.), noticing when your mind wanders and then repetitively bringing your attention back to the breath, for example.
“MINDFULNESS MEANS paying attention IN A PARTICULAR WAY: on purpose, in the present moment, non-judgmentally.”
— Jon Kabat-Zinn
What IS the Goal of Mindfulness Meditation?
The goal of mindfulness meditation is increased awareness, awareness of one’s thoughts, emotions, body sensations and behavior. While benefits to mindfulness meditation practice have been found, the practice of mindfulness meditation is not focused on outcomes. It is only focused on increased awareness.
What are the potential benefits of mindfulness?
Research reports that focusing attention through the use of mindfulness meditation may help to:
Relieve stress
Improve sleep
Improve immune functioning
Treat heart disease
Lower blood pressure
Reduce chronic pain
Enhance self-management of chronic disease
Increase attention and concentration
Increase information processing
Improve memory
Increase cognitive flexibility
Increase self-regulation and decrease emotional reactivity
Decrease depression, anxiety, fear, burnout and increases habit change
Rewire parts of the brain, strengthens neural pathways, and grows/thickens neural tissue in several areas of the brain that regrow neural tissue
Fall Session
Mindfulness Course - $275
UPCOMING SESSION - MAR. 26–May 14, 2025, Wednesdays, 5:30–7:00pm
*Registration for Spring 2025 will open in February.
I teach 8-week mindfulness sessions two times per year. These sessions are in the Spring and Fall. Participants must be 18 years of age or older to participate in this session.
Each session includes 8-weekly 90-minute evening classes taught in the Lincoln Heights area of Spokane, Washington.
The session content comes from a research based, psychosocial mindfulness group approach that uses Mindfulness Based Stress Reduction (MBSR) and cognitive-behavioral exercises, which is called Mindfulness Based Cognitive Therapy (MBCT).
After preregistering, you will receive information on the purchasing the book that accompanies the course, which costs approximately $18.99 + tax.
Class size is small (maximum 8 participants) to facilitate learning.
We spend time learning about mindfulness, exploring its impact on the mind and body, as well as, practicing mindfulness exercises within a supportive environment.
These mindfulness exercises have the potential to increase a sense of well-being, vitality and enjoyment in life.
After each class, participants have assignments that include light reading from the accompanying course book, as well as practice of mindfulness meditations.
It is the aim of the 8-week session to encourage and support learning, as well as a regular personal meditation practice.
Pre-Registration Required
In order to register for the 8-Week Session, a Pre-Registration Call must take place first. To pre-register:
Select the Inquire button to the left.
Complete the Pre-Registration Form on the Contact page.
We will then plan a Pre-Registration Call.
The Pre-Registration Call is used to determine if the course meets your needs.
Fall Tune-Up
Mindfulness Tune-Up - $70
UPCOMING SESSION - MAr. 6 & Mar. 20, 2025, Thursdays, 5:30–7:00pm
*Registration for Spring 2025 will open in February.
After the completion of the 8-week Session, participants are eligible for more instruction and practice with this instructor, called a “Mindfulness Tune-Up” session, which includes 2 classes. Participants must be 18 years of age or older to participate in this session.
The Mindfulness Tune-Up session content, includes two classes, and is offered twice a year (content is repeated for the second Tune-Up session offering).
Each new year the theme of the Tune-Up content changes.
Course Impact
FAQs
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Yes, this 8-week session is designed for participants with varied levels of experience with meditation or mindfulness meditation, including:
Beginners: Individuals with no previous meditation experience.
Restarters: Individuals with previous meditation or mindfulness meditation experience, that have found their meditation practice has thinned or ceased and believe they would benefit from experiencing the mindfulness meditation content and process.
Refreshers: Individuals with meditation or mindfulness meditation practice that believe they would benefit from experiencing the mindfulness meditation content and process, including participants in my previous 8-week sessions.
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While potential benefit is increased by attending all eight classes, all eight are not mandatory. With that being said, the session content is cumulative and builds on the information from the previous week. If an interested party cannot attend at least six classes, it is recommended they instead consider attending a future 8-week Session. Also, it is not possible to miss the first two weeks of the 8-week session.
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It is not possible to make up previous class absences by attending those classes in one of my future mindfulness classes. The class size is intentionally limited to enhance learning for scheduled participants, as well as course experience. Having additional participants has the potential to negatively impact the course experience.
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Unfortunately, there is no refund for missed classes.
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No, this is a skill development course and is not considered psychotherapy. This course is considered skills-based instruction.
In this course, I am providing this information for educational and informational purposes only and am not providing psychological services.
The mindfulness session should not be considered medical, psychological or psychiatric advice, or used as an alternative or replacement for the specialized training and professional judgment of a qualified health care professional or qualified mental health care professional.
Please do not discontinue medical treatment or psychological treatment, because of the information provided or discussed in the Mindfulness Session.
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Now that I am retired, I no longer provide any psychotherapy services. My service now is educationally focused mindfulness meditation instruction.
