Where to Begin
Whether you're brand new to meditation or looking to deepen your practice, we have a path for you.
We offer live daily classes, immersive courses, and a supportive community you can access from anywhere.
Take a look at the guide below to learn what's online, what's in-person, and what offeringsmight be the right fit for you to begin!
Drop-In Meditation Offerings
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Location: Online only
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Perfect for: Those looking to try out some classes/workshops/retreats who are seeking flexibility
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What you get: Access to daily live meditation sessions with knowledgeable instructors; conversation + q&a available after class
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Location: Online only
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Pricing: Sliding scale options
Meditate from the comfort of your home while gaining support, accountability, and connection from our warm community of fellow practitioners
Membership
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Location: Online only (includes occasional in-person pop-up events)
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Perfect for: Dedicated practitioners wanting comprehensive support and committed to building a consistent practice through regular class attendance and community engagement
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What you get:
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Unlimited access to all drop-in classes
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Monthly 2-hour immersion retreats
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Special events & workshops
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On-demand Pause Practice Library (with over 80+ guided practices)
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Exclusive member newsletter
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Shared practice + community support
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Four guest passes each month (bring your guests to classes free!)
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Pricing: Sliding scale $25-95/month
Multi-Week Courses
Choose your path or combine courses for a comprehensive journey.
Moderate Time Investment
The Pause Method® (TPM)
12-Week Course
Location:
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Online only
Who TPM is for:
If you're a busy professional who's overwhelmed and seeking practical tools for greater balance, ease, and health, this program is for you. Perfect for those wanting to develop mindful responses to daily challenges while maintaining a manageable practice routine that fits into your life.
⏱️ Time Commitment
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Classes: 2 hrs, every other week for 12 weeks
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Suggested Home Practice: 5-15 min daily
💰 Pricing
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Sliding scale $350-695
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Scholarships/payment plans available
📅 Schedule
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This course is offered 3x / year
Intensive Time Investment
Mindfulness-Based Stress Reduction (MBSR) 8-Week Course
Location:
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Online (join from anywhere)
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In-Person in Portland, Oregon
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In-Person in Helena, Montana
Who MBSR is for:
If you are at a place in life where you feel stuck, in need of a big shift, and are looking for an “all-in” approach, MBSR is a powerful and transformative program. This course is especially good for people who are seeking relief from high levels of stress, illness, or pain, or are navigating a difficult life transition.
⏱️ Time Commitment
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Classes: 2.5 hrs, every week for 8 weeks
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Suggested Home Practice: 45-60 min daily
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One 7-hour retreat
💰 Pricing
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Sliding scale $395-750
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Scholarships/payment plans available
📅 Schedule
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This course is offered 3x / year
Self-Paced Learning
Focus + Calm | 4-Week Course
Location:
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Online on-demand
Who Focus + Calm is for:
Self-directed learners wanting to build a strong foundation of meditation and mindfulness practice at their own pace and on their own schedule.
⏱️ Time Commitment
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Classes: 31 Videos (3-10 mins each)
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Suggested Home Practice: 5-15 min daily
💰 Pricing
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$275 one-time payment
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Scholarships/sliding scale tuition available
📅 Schedule
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This course is offered on-demand – begin today!
Can I take all three courses?
Absolutely! Many people find these courses wonderfully complementary. Focus + Calm can be taken at any time to build or refresh your meditation foundations.
TPM → MBSR
Start with practical tools, then dive deeper when ready
MBSR → TPM
Begin with deep practice, then build sustainable habits
Focus + Calm
Build foundations or refresh your practice at any point in your exploration
Your Steady Landing Place
Wherever you begin – whether with a single class, a structured program, or full membership – our vibrant community and daily classes are here as your steady foundation for practice.
Think of Pause as your mindfulness home base: a place to return to for inspiration, support, and shared practice. Our classes and community are designed to meet you exactly where you are and walk alongside you as your journey unfolds.
Not sure which path is right for you?
Schedule a free chat with Rena, one of our wonderful founders, to learn more!