• A proven, evidence-based method of increasing compassion for self and others developed at Stanford University. Participants also learn advanced meditation practices. Learn more about this methodology here.
• Training length: 2 hours per week for 8 weeks

• A deep dive into the history and practice of meditation. Participants learn formal meditation, mindfulness exercises, compassion practice, and mindful movement
• Training length: 1 hour per week for 4 weeks

• A basic introduction to mindfulness and self-compassion concepts and practices
• Training length: 1 hour

• An introduction to Mindful Practice with an emphasis on basic meditation and mindfulness, resilience, compassion, and healing some of the pain health care workers experience in their work.
• Training length: 4 hours

• Introduction to brief mindfulness practices
• Training length: 1 hour

• A focus on being more kind, understanding, and gentle with ourselves which increases our capacity to offer the same to others, especially when it’s difficult.
• Training length: 1 hour

• Compassion image audio
• Self-compassion audio long
• Self-compassion audio short
• Informal Compassion

Research suggests that learning and practicing mindfulness skills can result in physical and emotional benefits.

• 10-minutes how to meditate
• 5-minute mind makeover
• Three Breaths and Self Compassion

We spend so many of our waking hours at work, so it may come as no surprise that our work can contribute to our mental well-being as well as mental distress.

• Introductions to meditations for work
• Smile Introduction
• Smile Meditation
• 3-Cycle Breathing
• Loving and Kindness Introduction
• Loving and Kindness
• Restoring Inner Wealth
• Leaving Work

When we don’t get enough sleep, every system in our body is affected, potentially causing long-term effects on our health.

• Introduction to Guided Visualizations for Sleep
• Progressive Muscle Relaxation
• Introduction to Visualization
• Beach Visualization
• Night Sky Visualization

• Coping with war stress meditation
• Compassion for a challenging person
• Compassion for differing political views

Research suggests learning and practicing mindfulness can lead to physical and emotional benefits. Those who learn mindfulness skills generally report they cope with stress better, get better sleep, have more energy and enthusiasm for life, and experience less pain.

Studies looking into the impact of practicing mindfulness and formal meditation have shown improvements in many psychological conditions and some medical conditions. Many people report their quality of life improves as they practice mindfulness exercises. In short, life just ends up being richer when we show up for the moments of our lives.

Sometimes the words “mindfulness” and “meditation” are used interchangeably, and it can be confusing. One easy way to think about it is to consider that mindfulness can be practiced in a formal or informal way.

The informal practice of mindfulness is basically being present in our day-to-day life with whatever we’re doing. If we really taste the food we eat, see the sights around us, listen to what others are saying, feel the warm water on our skin when we shower, etc. then we are engaged in the informal practice of mindfulness.

The formal practice of mindfulness is meditation. It’s a way to reduce distractions, quiet ourselves and unplug from the doing part of life so that we can more deeply focus on just being fully present.

Generally, the reason we meditate is so there can be enough stability in the mind to be able to actually engage in informal practice and really be present in everything we do.

The word “mindfulness” seems to be popping up everywhere these days, and some of the material being offered as part of this movement may lack grounding in science. It is reassuring to note that there are forms of mindfulness training which have been developed with a commitment to research-based results. This has led to some evidence-based mindfulness skills training options which, in some cases, have decades of proof supporting how useful it can be.