Course Description

Introduction to Mindfulness Meditation

Mindfulness meditation is a powerful practice that has its roots in ancient Buddhism, over 2,600 years ago. It is now also an evidenced-based intervention for increasing physical and mental health, and it helps us build emotional resilience in a world swirling with complexities that confuse and confound us all. Mindfulness meditation offers tools that can increase your capacity to serve in this world and nourish your own vitality and joy.

This four week mindfulness meditation class is an exploration into the power of our own awareness to transform suffering and increase our sense of equanimity and well-being amidst life’s “ten thousand joys and ten thousand sorrows.” Participants are encouraged, to start, or “jump-start,” a personal practice in between each class session. Even if it is a simple “five minutes” a day in mindfulness over a cup of coffee or tea!

All will be invited to bring questions, observations, complaints and victories – large and small – for discussion at each class meeting. Practice in community can dramatically support you in building and sustaining a regular practice. My goal is to assist you in discovering how to personalize your practice in nuanced ways that work best for you. There are no “failures!”

WEEKLY CLASS STRUCTURE

  • Welcoming meditation and check-ins

  • Reflection on a specific topic of Mindfulness

  • Guided meditation on the week’s topic, including silences for integration and embodiment

  • Short stretch break

  • Comments/questions/ benevolent witnessing regarding any experiential shifts observed during practice, how the practices are landing and how daily intentions to practice mindfulness are unfolding – even if only in fits and starts! There are no “failures!”

  • Closing remarks and final blessing

SAMPLE TOPICS

  • What is Mindfulness and Common Misconceptions

  • Mindfulness of the Breath and Body

  • Mindfulness of Thoughts and Beliefs

  • Mindfulness of Emotions

  • Compassion for Self and Others

  • Forgiveness of Self and Others

  • Lovingkindness, or Metta Meditation

  • RAIN Meditation on a Challenging Situation

  • Cultivating Happiness and Joy

PROJECTED CLASS SIZE

To encourage and protect vulnerability in sharing our experiences, this class is limited to 10 participants. All bodies, from all backgrounds, regardless of ethnicity, gender, race or sexual orientation, are welcome.

photo by Townsend Walton

REQUIREMENTS

The only requirement is that those who choose to participate be available to attend at least three of the four the class meetings in their entirety. Individuals coming and going or distracted by other priorities negatively impacts the safety and depth of the experience for others.

Isabel B. Phillips, Ed.D.