1. Minimize distractions during the class

· To support yourself and other participants, plan to give the class your full attention

· Join from a quiet place where you can focus, not while driving or walking.

· Put away other devices and disable notifications

2. Engage in the class with your video on

· Unless you have limited internet bandwidth, please leave your video on to create a sense of togetherness and attention

· If something comes up, please “step away” by muting video

3. Set an intention to practice daily for the duration of the class

4. Have a journal nearby for class exercises

5. Practice mindful listening without feedback, fixing, or judgement during all class discussions

· During the class, we will engage in plenary and small group discussions during which participants will ask questions or share experiences.

· It is important to each person’s growth and space that we practice presence for his/her experience and sharing without adding our own perspective.

· It is an equally important practice to experience mindful listening, where we are fully present for another person’s sharing while attending to the reactions that arise in our mind and body.

6. Commit to class attendance

• While we can’t foresee all obstacles that may prevent attendance of one meeting or another, please set a strong intention to attend all five meetings.

• Your consistent attendance is an important support for not only your own practice, but the experience of others.

• If you are unable to join a class or need to withdraw, please reach out and let me know.