Mindfulness meditation helps us cultivate an awareness and presence that supports our personal wellbeing, strengthens our resilience during change, and enhances our relationships. This 5-week course focuses on helping you build the habit of mindfulness meditation to experience these benefits first-hand.

The first 3 weeks will share foundational mindfulness practices for working with challenging thoughts, emotions, and physical discomfort. The last 2 weeks will introduce skills for bringing mindfulness into personal and professional relationships.

Each week will begin with an interactive, virtual class to introduce you to simple practices that will form the building blocks of your mindfulness meditation habit. In between classes you’ll receive daily emails to support you in applying these skills and building confidence in your practice.

The virtual classes will be held Thursday evenings from 7 to 8:15 PM, Eastern, beginning January 7, 2021. The course is offered at no charge and participants are welcome to offer a donation if they are so inspired.

Objectives

• Develop a daily habit of mindfulness meditation that allows participants to experience its benefits first-hand

• Learn foundational mindfulness meditation skills for cultivating awareness that supports personal well-being and our ability to respond to difficult situations

• Integrate mindfulness practices into daily life, allowing participants to be more present and effective in personal and professional relationships

About Heidi

I have practiced mindfulness meditation for the last 18 years, participating in retreats with Jack Kornfield, Tara Brach, Jonathan Foust, Ruth King, and many other skilled teachers. I am currently a mentor in the Year of Living Mindfully program led by Jonathan Foust and I am completing a 2-year Mindfulness Meditation Teacher Certification Program with Tara Brach and Jack Kornfield.

I have a PhD in marine conservation and work full-time in marine biodiversity conservation and international development with a focus on Southeast Asia and Africa. My mindfulness meditation practice has been a wonderful support in my personal and professional life and I am grateful for the chance to share these transformative, ancient practices with you. Please don’t hesitate to email me with any questions about the class: heidi.schuttenberg@gmail.com

Class Overview

• Week 1: Establishing a Mindfulness Meditation Practice

  • Introduction to mindfulness meditation

  • Setting an intention to help sustain your motivation for practicing

  • Practicing with a meditation “anchor” to build focus and concentration

  • Practice bringing mindfulness to the body

• Week 2: Creating conditions that support mindfulness meditation

  • The role of compassion, loving-kindness, and joy in supporting mindfulness meditation

  • Practices for supporting compassion and kindness

  • Practices for enhancing gratitude

• Week 3: Bringing mindful awareness to our thoughts and emotions

  • Taking a fresh look at the nature of thoughts and emotions

  • Practicing somatic inquiry and RAIN (Recognize, Allow, Investigate, and Nurture)

• Week 4: Bringing mindfulness into our relationships

  • The power of presence and non-reactivity in relationships

  • Practicing embodied listening

  • Practicing wise speech through mirroring and empathy

• Week 5: Mindfulness practices for working with difficult situations

  • Additional considerations for applying mindfulness to difficult situations

  • Extending heart practices to challenging people

  • Closing activity