Focus + Calm

4 Week Foundations Course – LIVE ONLINE


Upcoming Course

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Course Format

  • 4 live stream classes (once per week for 90 minutes for 4 weeks)

  • Custom guided recordings for home practice each week

  • Home practice manual with course materials

  • Digital course platform with weekly mindful living exercises

  • 31 days of supported meditation + mindfulness practice

  • Community interaction, accountability, and support

What People Are Saying About This Course

This course is an excellent introduction for anyone who is curious about meditation and wants to take it a step further. The presentations are enjoyable, well thought out and easy to understand. The setting is beautiful and very calming and the opportunity to connect with others on the same road is invaluable. Highly recommended!


– Jim C.

Want to learn more before you jump in?


Schedule a free 15 minute phone visit with Ryan to discuss if this course is right for you


Ryan Kenny, LCSW


Ryan is a clinical social worker, mental health therapist and qualified Mindfulness-Based Stress Reduction instructor with over twelve years of meditation experience. He holds a masters degree of social work with a focus in mental health from the University of Wisconsin-Madison. He studied neuroscience at the Center For Healthy Minds and trained with the Center for Mindfulness at the UMASS medical school. He has brought mindful awareness into schools, hospitals, nonprofits, and corporate settings as well as to adolescents, seniors, leaders, teachers, veterans, and health professionals in the US.

Course Overview

In this course, you'll learn the foundations of mindfulness meditation and explore key practices to begin a meditation practice or elevate your current one.

  • Learn tools and strategies to create a sustainable home practice

  • Feel calmer and less stressed

  • Hone your focus

  • Develop greater presence

  • Integrate daily mindful habits

How This Course Can Change Your Life

Through simple daily practices, you will begin to cultivate the following qualities within yourself:


Improve your concentration and capacity to live in the moment with what's most important to you

Inner Peace

Begin training your mind to lower stress levels and calm anxious or depressed mind-states


Learn to slow down, find your center, and respond to the waves of daily life with greater ease


Learn to disengage autopilot and shape the life you want with purpose and direction


Tune-in to what is happening in each moment of your life with greater awareness and connection

Who Will Benefit From This Course

  • People who want to reduce stress and anxious feelings

  • People who want to increase their ability to focus and be more effective at work and in relationships

  • Suitable for ages 18 and older

  • People of all backgrounds (this course is accessible and understandable to everyone and applicable to any belief system)

Excellent Value

4 educational and experiential 90 minute classes

31 days of ongoing, supported meditation + mindfulness practice

Expert meditation instruction from mental health professional

Custom guided recordings for weekly home practice

Digital course platform with readings and exercises

Ongoing mindfulness coaching + feedback

Community interaction, accountability, and support

You'll Also Receive These Special Bonuses

Total added value of $165!




Choose a black or aqua cushion.

Value of $65 - yours to keep!



Value of $100



Course Curriculum

The Focus + Calm curriculum is science-based and developed by a mental health professional.



The Power of Mindfulness

  • The paradox of happiness

  • Foundations of meditation​​

  • PAUSE practice


Coming Home to Presence

  • Expanding the field of awareness

  • BODY SCAN practice

  • Cultivating non-reactivity

  • Mindful tools for greater presence

Man Walking Up Stairs


Befriending Difficulty

  • Practicing with EMOTIONS

  • Pitfalls of autopilot

  • Awareness of hidden habits

  • Skillfully navigating challenges

learning to surf.jpg


Learning to Surf

  • Practicing with THOUGHTS

  • Not believing everything you think

  • Riding the waves of distraction

  • Self-soothing

"Our networks of attention are our foremost means to shaping our lives; these networks give us extraordinary ways to master ourselves and our environment, offering the key to growth, connection, happiness.”

- Maggie Jackson

Focus + Calm: The Science

Evidence of Attentional Expertise in Long-Term Meditators

When MRI brain scans were taken of long-term meditators, the results showed that their brain regions associated with sustained attention and concentration were more activated than those of novice meditators. Read Full Study

Meditation Can Reduce Anxiety/Stress Reactivity and Promote Calm

One mindfulness study included 93 people with generalized anxiety disorder. This disorder causes exaggerated worry and tension over many different things, even when there is little or nothing to provoke it. At the end of the study, consistent meditation practice was associated with a significantly greater reduction in anxiety. Read Full Study

Mindfulness and Attention Deficit Hyperactivity Disorder

Changes in trait (or baseline) mindfulness are evident in pre- to post intervention studies of mindfulness training suggesting that mindfulness training may be a useful complementary tool for improving ADHD. Read Full Study

Advanced Neuroimaging and Focused-Attention Meditation

Neuroimagery and other technologies have helped scientists understand the cycle of events that unfolds in the brain during the practice of focused-attention meditation and specifically which areas of the brain are activated. View Diagram

Join the Course Today

To receive an email when we post the next course dates, please click the button below!


We'd love to talk with you.

Phone: 503.343.4831

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It’s really one of our greatest luxuries - the empty space.
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