Master Class Series

Shape your life one mindful habit at a time.

LAUNCHING FEBRUARY 2020!

Each month, we will host a 4-part Master Class Series focused on a variety of juicy topics to help you boost your emotional and physical wellbeing all year long.

Overview

  • Learning module (more here?)

  • Guided meditation practice

  • Specific, take-home tool or strategy to implement mindfulness in your daily routine

  • Community support through group discussion

2020 Series Schedule

February - July

Overview

Our monthly 4-part Master Class Series are focused on a variety of topics to help you build lasting habits 

  • Each series focuses on a new domain of mindful living and delivers evidence-based, best-practices for creating a healthy, vibrant, mindful life.

 

  • Tap into the wisdom of a community of passionate mindful-beings and receive expert guidance to help cultivate a lifetime of positive habits. 
     

  • Receive tools and strategies to: 

    • Boost wellbeing

    • Build resilience

    • Boldly face new challenges 

    • Live in alignment with your core values

    • Use technology without being used by it

    • Communicate more skillfully

Upcoming Series

Thursday Evenings

January 9 - 30 from 7-8:30pm

At Pause Studio  |  Tuition = $250

Only 3 spaces left

Course Overview

Clarity

Connection

Focus + Calm

Focus + Calm is the Level 1 course in Pause's Wellbeing Series. 

View All Courses

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:

Focus

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

Balance

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

Intention

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

Presence

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 $189!

HIGH QUALITY

HUGGER-MUGGER

MEDITATION CUSHION

Choose a black or aqua cushion.

Value of $65 - yours to keep!

Value of $100

For learning and practice reflections.

Value of $24

BONUS #1

BONUS #2

BONUS #3

PAUSE STUDIO UNLIMITED MEMBERSHIP FOR TWO

FULL MONTHS

PAUSE PRACTICE

JOURNAL

Course Curriculum

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

WEEK 1:

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  • The paradox of happiness

  • Foundations of meditation​​

  • BREATH and CONCENTRATION practice
  • PAUSE practice

The Power of Mindfulness

WEEK 1

  • Expanding the field of awareness

  • BODY SCAN practice

  • Cultivating non-reactivity

  • Mindful tools for greater presence

Coming Home to Presence

WEEK 2

Man Walking Up Stairs
  • Practicing with EMOTIONS

  • Pitfalls of autopilot

  • Awareness of hidden habits

  • Skillfully navigating challenges

Befriending Difficulty

WEEK 3

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  • Practicing with THOUGHTS

  • Not believing everything you think

  • Riding the waves of distraction

  • Self-soothing

Learning to Surf

WEEK 4

"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

Upcoming Courses

Thursday Evenings

January 9 - 30 from 7-8:30pm

At Pause Studio  |  Tuition = $250

Questions?

We'd love to talk with you.

Email: connect@pausemeditation.org
Phone: 503.343.4831

 
Pause News + Events
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Level 2: Clarity

6 WEEK MINDFULNESS COURSE

Details + Register

Check out Portland Monthly's article featuring Pause in the January Fitness and Wellness issue

Watch NBC's Portland Today Show

interview with Pause co-founder

Ryan Kenny

Mindful Tools for Modern Life

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