Mindfulness Courses

A profound transformation can occur when we consciously train our mind.


Pause courses provide structure, accountability, and huge support as you build and establish your practice on the cushion and in life.


Foundations Courses

Fall Course Begins October 20, 2021

Focus + Calm

4 Week Foundations Course

This course is a lighter foundations program and great for those who are curious, eager to begin a practice, or interested in key meditation techniques and neuroscience basics. This course is a great stepping stone to MBSR (see below).

  • Feel calmer and less stressed

  • Hone your focus

  • Develop greater presence

  • Integrate daily mindful habits

Mindfulness-Based Stress Reduction

8 Week Foundations Course

MBSR is a deep dive foundations program and great for those who are highly motivated and ready to prioritize self-care.

  • Get unstuck

  • Find freedom from anxiety and overwhelm

  • Feel calmer and more at ease

  • Learn fresh solutions to your persistent life challenges

  • Gain a comprehensive set of tools and practices to be in the driver's seat of your wellbeing and happiness


Elective Courses

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Short Course in Mindful

3 Week Elective Course

In this course, you'll learn the foundations of Mindful Self-Compassion and how to draw upon the skill of mindfulness and the resource of self-compassion to build inner strength and resilience. This program is an adapted version of the full 8-week MSC program and is a great starting point for anyone interested in exploring and developing self-compassion in daily life!

Image by Steve Halama

Long Course in Mindful

8 Week Elective Course

This course is an empirically-supported training program developed out of groundbreaking research by Dr. Kristin Neff and the clinical expertise of Dr. Christopher Germer. It consists of 8 weekly classes (plus a half-day retreat) designed to cultivate self-compassion in daily life.

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An Embodied

Anti-racism Series for White Folks

6 Week Elective Series

In this six-week series, white-identifying folks will gather weekly for 90-minutes to collectively process what it means to be white in America and practice dismantling white supremacism from the inside out.

Mindful Eating

6 Week Elective Course

Learn best practices for mindful eating during stressful times, explore your relationship to food and plant seeds for healthy habits that can last a lifetime.

  • Learn the 9 types of hunger

  • Reduce food related stressors

  • Surf urges and cravings

  • Unlock the joy of healthy eating

Image by Pop & Zebra

Buddhism Beyond Beliefs: A Path of Wisdom & Love

3 Week Elective Course

This three-week course will present Buddhism not as a religion, but as a path filled with practices and perspectives that aim at a life of deep happiness - not just while meditating, but in every corner of our lives.


6 Week Elective Course

This course helps deepen your practice so you can live with greater balance and intention.

  • Increase self-knowledge

  • Deepen clarity + resilience

  • Work with difficult experiences

  • Develop emotional intelligence

Stay tuned for details.



6 Week Elective Course

This course helps you develop greater connection with yourself and others.

  • Work with your inner critic

  • Grow loving-kindness + compassion

  • Ease shame + guilt

  • Communicate mindfully

Stay tuned for details.

Not sure where to begin? We're happy to help.


Why Courses Are the Most Powerful Way to Learn

STRUCTURE: Modern life is busy! Courses help you build foundational skills faster through weekly classes and daily practice.

SEQUENTIAL LEARNING: Courses help you foster a deeper understanding of subject matter, receive ongoing feedback from a knowledgable instructor, and develop a framework to directly experiment with and apply new skills as the course progresses.

ACCOUNTABILITY: Courses motivate you to show up, make the most of your investment, and eliminate the time and effort you might spend on other distracting activities.

COMMUNITY: There's no substitute for practicing with other human beings. Research shows that community is a key ingredient of meditation, and while YouTube videos or apps are a great start, group meditation will foster your growth far more than solo practice.