MINDFULNESS-BASED PROGRAMS

Whether you are new to mindfulness or returning after a break, our 3-week Introducing Mindfulness course offers a brief taste and introduction to both the theory and practice of mindfulness.

Held weekly, the course explores three key themes, each aimed at supporting you in everyday life:

• Training your attention and understanding how this can deeply influence your experiences.
• Discovering new ways of being and how they can help you navigate the present moment.
• Understanding the difference between reacting and responding, and how this awareness can enhance your quality of life. 

Each 1-hour group session blends guided learning, practical mindfulness exercises, real-life application, and group discussions.

This is a structured curriculum, with each session building on the insights and experiences of the previous week. You will also be invited and encouraged to continue exploring each theme through guided home practice.

Join us for our 8-week Mindfulness-Based Stress Reduction (MBSR) course, an evidence-based program developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center. This transformative course is designed to help you manage stress, anxiety, and physical discomfort through the practice of mindfulness.

Whether you are experiencing chronic stress, navigating life transitions, managing health challenges, or simply seeking greater balance and well-being, MBSR offers practical tools to help you meet life’s moments with more clarity, calm, and presence.

What You will Learn:

• Mindfulness meditation techniques
• Gentle mindful movement
• Body awareness through the body scan
• How to respond more skillfully to stress
• Practices for self-care and resilience

Course Includes:

• Orientation session (2 hours)
• Eight weekly sessions (2.5 hours each)
• One All Day session (7.5 hours - between weeks 6 and 7)
• Guided meditations and home practice materials
• Supportive group dialogue and instruction

Who Is This Course For?

This course is suitable for adults of all backgrounds and experience levels. No prior meditation experience is necessary. If you are open to learning and willing to engage in daily home practice, you are welcome.

Discover the transformative power of Mindfulness for Life (MBCT-L) in this supportive 8-week evidence-based course.

Feeling caught in stress, worry, or life's autopilot patterns? Curious how mindfulness can bring clarity and balance to your everyday world?

Join us for this accessible program blending mindfulness practices with cognitive insights, designed for beginners and those with some experience alike, no prior meditation background needed.

Course Includes:

• 8 Weekly 2-2.5 hour group sessions with guided meditations, reflections, discussions, and practical exercises
• A full-day silent retreat for deeper immersion (typically between weeks 6-7)
• 45-60 minutes of daily home practice: audio-guided meditations, mindful movements, reflections, and real-life applications

Discover how to recognize automatic thinking, respond to challenges with resilience, savor positive moments, and weave mindfulness into work, relationships, and self-care.

Enjoy a safe, non-therapeutic space to ask questions, share insights, and build lasting skills for well-being.

Who Is This Course For?
Ideal for anyone seeking sustainable calm, focus, and tools for daily life, no therapy focus, just practical life skills.

Take this time to pause, reconnect, and flourish.

Reserve your spot today!

Our 8-Week Course for Experienced Mindfulness Practitioners, has been developed by professors at Oxford University. This evidence-based course, is designed for those who have already completed an 8-week mindfulness-based program and are ready to explore mindfulness more deeply.

The Science and Practice Behind the Course Recent psychological research has shown that our moment-to-moment experience is shaped by an automatic, often unnoticed process called feeling tone, a subtle impression of whether a sensation, thought, or emotion feels pleasant, unpleasant, or neutral. This ‘read-out’ influences how the body allocates its energy and prepares for action, real or imagined. While this can be helpful, it may also lead to exhaustion or distress without our awareness.

Ancient traditions recognized this feeling tone (known as vedana in early Buddhist teachings) as a core component of experience, and a key focus in mindfulness practice. Becoming aware of feeling tone helps us notice the precise moment we begin chasing or resisting experiences, often the root of emotional difficulty. As meditation teacher Joseph Goldstein has said, mindfulness of feeling tone is a “master key” to uncovering and transforming deep patterns of reactivity.

What You'll Learn Throughout the course, you will be guided in practices that help you attune to feeling tone in a detailed, frame-by-frame way. This approach supports greater clarity around how stress and exhaustion arise, and how we can respond more wisely to both challenge and joy.

You will learn to:

• Find grounding through various attentional anchors.
• Pause with kindness when the mind wanders, shifting from struggle to appreciation.
• Recognize the feeling tone behind thoughts, emotions, and body sensations.
• Allow feeling tones to be present without reacting, reducing cycles of stress and fatigue.
• Notice when the body gears up unnecessarily, and how to ease into wise, intentional action.
• Turn toward difficult emotions with greater compassion.
• Discover moments of appreciation in daily life and respond more effectively to exhaustion.

Course Structure: The course runs over eight weekly sessions, each lasting 2 hours with a short break halfway through. Each session builds on the previous one, so attending all sessions is important. If you anticipate missing a session, please let your teacher know in advance.

You will be part of a small group (up to 16 participants), guided by one of our experienced mindfulness teachers.

Each session includes:

• A short, guided meditation to begin.
• (From Week 2 onward) Group reflection and inquiry on the previous week's experience
• A new weekly theme with a related guided practice
• Time for group sharing and exploration of insights from the practice.

Between Sessions:

You will be encouraged to engage in personal mindfulness practice for around 20 minutes per day. This includes:

• Weekly guided meditations
• Everyday mindfulness suggestions
• Access to supporting written materials and audio recordings.

To suit unique needs and schedules, each weekly meditation is available in 10, 20, and 30-minute formats. For those who prefer a quieter structure, we also offer a “minimal instructions” version with brief guidance followed by silence.

Curious about mindfulness but not sure where to begin? This half-day “Taste of Mindfulness” workshop offers a gentle, practical introduction to what mindfulness is, and how it can support a more grounded, present, and balanced life.

In this engaging and experiential session, you will get a chance to slow down, breathe deeply, and explore simple techniques that can be used anytime, anywhere. It is not about emptying your mind, it is about learning how to relate to your thoughts, emotions, and experiences with greater ease and clarity.

What You will Experience:

• What Is Mindfulness?
      An overview of mindfulness, its roots, benefits, and how it applies to modern life.
• Guided Mindfulness Practices
      Try out short, accessible practices including breath awareness, mindful      listening, and gentle movement.
• Everyday Mindfulness
      Learn how to bring mindfulness into daily activities like eating, walking,      working, or even waiting in line.
• Reflection and Sharing
      Space to ask questions, share experiences, and connect with others on the path.

Who It is for:
Perfect for beginners or anyone looking to reconnect with the present moment in a supportive, non-judgmental setting. No prior experience or special equipment needed, just bring yourself and a little curiosity.

Give yourself permission to pause. Come and explore a taste of mindfulness, you might just leave feeling a little lighter, clearer, and more connected.

Discover a taste of the power of Mindfulness-Based Stress Reduction (MBSR) in this 3-hour introductory workshop.

Are you feeling overwhelmed, stressed, or simply curious about how mindfulness can support your well-being?

Join us for a half-day experiential workshop introducing the core principles and practices of Mindfulness-Based Stress Reduction (MBSR), the world-renowned, evidence-based program developed by Dr. Jon Kabat-Zinn. This 3-hour session is ideal for those new to mindfulness or are considering enrolling in a full 8-week MBSR course.

In this workshop, you will:

• Learn what mindfulness is (and what it is not)
• Explore how stress affects the mind and body.
• Be guided through foundational MBSR practices such as:
  • Mindful breathing
  • Body scan meditation
  • Gentle mindful movement
• Discover how mindfulness can help you respond to stress with greater clarity, calm, and resilience.
• Have the opportunity to ask questions and reflect in a supportive environment.

Who is this for?

This workshop is suitable for anyone seeking greater balance, self-awareness, and tools for navigating life’s challenges. No prior experience with meditation or mindfulness is necessary.

Take this time for yourself, to pause, breathe, and reconnect.
Reserve your spot today! 

Take a meaningful pause from the demands of daily life and reconnect with yourself in a calm, supportive setting. Join us for our Day Of Mindfulness Retreat, thoughtfully designed to cultivate presence, deepen awareness, and restore a sense of inner balance.

Throughout the day, I will guide you through a series of mindfulness practices, including:

• Guided meditation
• Mindful movement (gentle movement, walking meditation)
• Silent sitting
• Breath awareness and body scans
• Journaling and Reflective Inquiry
• Group sharing and discussion.

Whether you are new to mindfulness or looking to deepen your practice, this retreat offers space to slow down, tune in, and strengthen your connection to the present moment. The day will be held mostly in silence to support deeper inward exploration, with time for optional sharing and questions.

You will leave the retreat feeling grounded, refreshed, and equipped with tools to bring mindfulness into your daily life with greater ease and clarity.

Step away from the noise of daily life and return to the present moment.

Join us for our Weekend Of Mindfulness Retreat, designed to offer space for connection, deep rest, inner clarity, and grounded presence. Held in noble silence, this retreat invites you to slow down, tune in, and gently explore the nature of your experience through the practice of mindfulness.

Whether you are new to meditation or seeking to deepen an existing practice, this retreat offers a supportive container for stillness, self-inquiry, and renewal.

What to Expect

• Guided mindfulness meditations (sitting, walking, body scan)
• Gentle mindful movement (gentle movement)
• Periods of noble silence (no speaking, devices, or reading)
• Daily talks and instructions.
• Optional one-on-one check-ins with the teacher
• Time for reflection and solitude

The retreat is held in silence from the first evening until the final morning, allowing space for uninterrupted practice and deeper awareness. All levels are welcome, though some prior experience with meditation is recommended.

Retreat Intention

This retreat emphasizes cultivating present-moment awareness with kindness, curiosity, and compassion. Through silence, stillness, and mindful presence, we create the conditions for insight, healing, and connection with our inner life.

This is an invitation to a personalized space to slow down, reconnect, and deepen your mindfulness practice. Each one-on-one mindful mentoring session offers practical tools, guided meditations, and supportive dialogue tailored to your unique needs. Whether you're new to mindfulness or looking to go deeper, this is a space to explore presence, clarity, and inner balance, at your own pace.

Tailored one-on-one mentoring supports your mindfulness journey, offering dedicated space for personal exploration and growth. Together we reflect through core mindfulness attitudes: non-judgment, patience, trust, acceptance, letting go, gratitude, and generosity. Sessions meet your unique rhythm, weekly, bi-weekly, or monthly, adapting to life's real flow. This intimate container holds your questions, insights, and breakthroughs with steady presence. 

Each session is for 1 Hour.

Step into Clarity with our mindful coaching. Are you feeling overwhelmed, stuck, or disconnected? Our mindful coaching offers a grounded, supportive space to reconnect with your values, gain deeper self-awareness, and move forward with clarity and confidence. Through a blend of mindfulness and practical coaching tools, you’ll learn to navigate challenges with calm focus, build emotional resilience, set goals, and create meaningful change one conscious step at a time. 

From high-pressure deadlines to purposeful transitions, our mindful coaching transforms stress into clarity and confidence. Blending evidence-based techniques with mindfulness, we meet you in career pivots, academic pressures, leadership growth, and personal transformation, whether you're launching your career, navigating student life, or leading teams. Together we cultivate strategic clarity, stress resilience, meaningful goals, self-mastery, confident action, and lasting change in a safe, supportive space where insights become real-world impact. 

Each session is for 1 Hour.

Welcome to Custom Mindfulness designed just for you. Each personalized session is tailored to your unique goals, lifestyle, and experience level, whether you're managing stress, seeking focus, or deepening self-awareness. Together, we’ll co-create a practice that fits your life, with guided tools, reflections, and grounded support to help you heal, stay present and connected.

We co-create individual and small group modified mindfulness programs, tailored to your unique needs and life rhythm. Whether stress weighs heavy, focus scatters, or well-being calls, our evidence-based guidance meets you exactly where you are. Together we weave compassionate, sustainable mindfulness into your days, creating space for clarity, balance, and resilience to naturally unfold.

Each session is for 1 Hour.