Events

July 5, 2016
Drop-in Meditation Sessions
Richard Berger, MD
Drop-in Meditation Session: Awareness of Breath
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested. Please register here.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

Please note: In June – August we will have two sessions per month: the first and third Tuesday of each month. Starting in September there will be only one session on the first Tuesday of each month.

About this Session

In this session we will share the mindfulness practice of awareness of breath. This very basic practice has been shown to increase concentration, focus, mental clarity, and cause improved function and growth of the executive function, memory, and emotional centers of the brain. Breath awareness also helps one develop the tools and areas of the brain necessary for more advanced mindfulness practices.

About the Instructor

Richard (Rick) E. Berger, MD, Professor Emeritus in the Medical School at the University of Washington, is the primary teacher of Mindfulness NW. He received his undergraduate education and medical degree from The University of Chicago. He received his certification in the teaching of Mindfulness-Based Stress Reduction at the University of Massachusetts Center for Mindfulness  and received a Certification in Mindfulness Facilitation from the Mindful Awareness Research Center at the University of California in Los Angeles. Rick has taught Mindfulness-Based Stress Reduction (MBSR) and Mindful Awareness Practices (MAPS) classes at the University of Washington Hospital, the University of Washington Intramural Activities Center and the Center for Child and Family Well-being. He also holds certificates to teach mindfulness to children and adolescents from Inner Kids and Mindful Schools and teaches mindfulness in the Seattle Public Schools. His ongoing practice includes daily meditation, yoga, silent retreats and continuing education in mindfulness and related areas.

July 19, 2016
Drop-in Meditation Sessions
Robyn Long
Drop-in Meditation Session: Mindful Movement
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested. Please register here

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

Please note: In June – August we will have two sessions per month: the first and third Tuesday of each month. Starting in September there will be only one session on the first Tuesday of each month.

About this Session

Mindful Movement combines gentle yoga stretches and breathing practices to promote focus and relaxation.  Linking the breath with each movement is an excellent foundation for building a home meditation practice. Programs incorporating yoga poses, breathing, and meditation practices have been found to stimulate the parasympathetic nervous system (aka, the relaxation response). Studies have also shown that yoga can decrease inflammation, increase attention and self-regulation, as well as promote overall health and well-being.

All stretches will be done sitting in a chair or standing. No experience or special equipment is needed – all you need for class is your breath! Participants will receive handouts to inspire their home practice.

About the Instructor

Robyn is passionate about sharing yoga as a form of mindfulness with people from all backgrounds. She has been teaching meditation and yoga for seven years in a variety of settings. She values, practices, and draws upon all of yoga’s tools, including asana (postures), pranayama (breathing practices), and dhyana (meditation). Robyn has completed yoga and meditation teacher training programs at the Krishnamacharya Healing Yoga Foundation (Chennai, India; 1,000 hours) and the New England School of Integrative Yoga Therapeutics (Boston, MA; 200 hours). She also has specialized training in yoga for cancer patients and survivors, yoga for children, yoga for persons with disabilities, and prenatal and postnatal yoga. More at www.robynlongyoga.com  

July 21, 2016 to September 8, 2016
Courses and Workshops
Maya Nader
Summer 2016 Compassion Cultivation Training (8 weeks)
Thursdays, 6:00 - 8:00pm  »  CCFW

Registration is required. Please register here.

Course Description

Compassion Cultivation Training (CCT) is an eight-week course designed to enhance the qualities of strength, courage, and resilience. We meet once a week for 2 hours to learn how to integrate meditation into our urban, busy lives. Through in-class interaction, we pause and reassess the business -and meaning- of our lives.  Scientific research and contemporary psychology on compassion reconnect us to our innate compassion and inform a more mindful state of mind. We engage in group exercises and discussions to seek ways to let our empathy arise without feeling overwhelmed. The program was developed at Stanford University Medical School’s CCARE by a team of contemplative scholars, clinical psychologists, and researchers.

Research indicates that CCT increases compassion for others, from others, and for self. It also:

  • Increases Mindfulness skills, self-efficacy, care for self and others, and mind wandering toward pleasant topics.
  • Decreases worry and mind wandering onto unpleasant topics.

Class flyer

Class Schedule

8-Week Course, Thursday evenings from 6:00 - 8:00pm, July 21 - September 8

Class size: 6 - 15 participants

Please note: CCFW requries a minimum of 6 participants to run this class. If we must cancel this class due to under enrollment, you will be notified no later than 1 week prior to the start date and you will receive a full refund. 

About the Instructor

Maya is a certified CCT instructor by CCARE, Stanford University. A native of Beirut, Lebanon, Maya earned her B.A. in Political Science from the American University of Beirut. She moved to the US in 1989, at the height of the Lebanese war. As she continued her quest for peace in her country and region, Maya obtained a Master’s degree in Communication and Marketing from Boston University. She speaks French, Arabic, and English and is grateful for the cultural richness these languages encompass. Through this lens, Maya views compassion as a bridge between cultures and religions and as the cornerstone of a more peaceful world. In her teaching CCT, Maya continues to practice self-help and assist others in broadening compassion, which ultimately creates opportunities for peace. More on Maya at mayanader.com

August 2, 2016
Drop-in Meditation Sessions
Diane Hetrick
Drop-in Meditation Session: Widening Our Circle of Compassion
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested. Please register here.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

Please note: In June – August we will have two sessions per month: the first and third Tuesday of each month. Starting in September there will be only one session on the first Tuesday of each month.

About this Session

Although we all experience biases towards and against other people, these biases are not fixed. By cultivating the practice of embracing our shared humanity and developing an appreciation for others, we can broaden our empathy and compassion to wider and wider circles of people.  Current research by Drs. Richie Davidson, Barbara Fredrickson, and others shows that practicing loving kindness towards others can be of physiological benefit for oneself, increase our sense of social connectedness, and the benefits can be experienced in a relatively short amount of time. Join us for this drop in session to experience the practice of embracing our common humanity and developing an appreciation of others.

About the Instructor

Diane Hetrick has been studying and practicing in the areas of mind-body healing, mindfulness, meditation, and compassion cultivation most of her adult life. Her more than 30 years of experience as a Physical Therapist working with patients with chronic pain and/or illnesses lead her to explore various body and movement practices, including yoga, dance and qigong, and to explore the area of Mindfulness meditation, in order to help people with stress, pain or dysfunction find more ease, and well-being in their lives.

She completed the Certificate in Mindfulness Facilitation training through the Mindfulness Awareness Research Center (MARC) at UCLA. After completing the Compassion Cultivation Training (CCT) Teacher Certification Program, offered through the Center for Compassion, Altruism, Research and Education (CCARE) at Stanford, she became one of the first certified CCT teachers in the Seattle area. More at: http://www.dianehetrick.com/

August 16, 2016
Drop-in Meditation Sessions
Robyn Long
Drop-in Meditation Session: Mindful Movement
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested. Please use this link to register.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

Please note: In June – August we will have two sessions per month: the first and third Tuesday of each month. Starting in September there will be only one session on the first Tuesday of each month.

About this Session

Mindful Movement combines gentle yoga stretches and breathing practices to promote focus and relaxation.  Linking the breath with each movement is an excellent foundation for building a home meditation practice. Programs incorporating yoga poses, breathing, and meditation practices have been found to stimulate the parasympathetic nervous system (aka, the relaxation response). Studies have also shown that yoga can decrease inflammation, increase attention and self-regulation, as well as promote overall health and well-being.

All stretches will be done sitting in a chair or standing. No experience or special equipment is needed – all you need for class is your breath! Participants will receive handouts to inspire their home practice.

About the Instructor

Robyn is passionate about sharing yoga as a form of mindfulness with people from all backgrounds. She has been teaching meditation and yoga for seven years in a variety of settings. She values, practices, and draws upon all of yoga’s tools, including asana (postures), pranayama (breathing practices), and dhyana (meditation). Robyn has completed yoga and meditation teacher training programs at the Krishnamacharya Healing Yoga Foundation (Chennai, India; 1,000 hours) and the New England School of Integrative Yoga Therapeutics (Boston, MA; 200 hours). She also has specialized training in yoga for cancer patients and survivors, yoga for children, yoga for persons with disabilities, and prenatal and postnatal yoga. More at www.robynlongyoga.com  

September 6, 2016
Drop-in Meditation Sessions
Elizabeth Lin, MD
Drop-in Meditation Session: Mindfulness and Self-Compassion - a Compassionate Body Scan
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested. Please register here.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

About this Session

This session will draw upon Mindfulness Based Stress Reduction (MBSR) and Mindful Self-Compassion (MSC), two empirically-supported eight week training programs.  In this session, we will focus on bringing kindness and curiosity to the foundational practice of body awareness meditation.  Research has shown that self-compassion greatly enhances emotional well-being. It boosts resilience, happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as diet and exercise.

About the Instructor

Elizabeth H. B. Lin, MD, MPH. Elizabeth is a family medicine physician, clinical professor at the School of Medicine, University of Washington, and an affiliate scientific investigator at the Group Health Research Institute. As a physician researcher, Elizabeth and her team have conducted innovative research to improve mind-body health in general medical settings which have been adopted worldwide. Elizabeth has had a daily meditation practice for more than 25 years.  She has trained extensively with leaders in mindfulness programs, and began teaching Mindfulness-Based Stress Reduction 4 years ago. She has trained with Drs. Chris Germer and Kristen Neff, to become a teacher in Mindful Self-Compassion. 

September 22, 2016 to November 10, 2016
Courses and Workshops
Diane Hetrick
Fall 2016 Compassion Cultivation Training (8 weeks)
Thursdays 6:30 – 8:30pm  »  CCFW

Registration is required and will open in the summer. If you are not already signed up for our mailing list, please sign up here.

Course Description

Compassion Cultivation Training is an eight-week course designed to develop the qualities of compassion, empathy and kindness for oneself and others. The course, developed by a team of contemplative scholars, clinical psychologists and researchers at Stanford University, combines traditional contemplative practices with contemporary psychology and scientific research on compassion and is offered in a secular presentation.

The training includes:

• Mindfulness: Daily meditation, visualization and breathing practices to develop loving-kindness, empathy and compassion.

• Coursework: Two-hour weekly classes that include lecture, discussion and in-class listening and communication exercises with partners and small groups.

• Assignments: Real-world homework to help you practice compassionate thought and action.

In this course, individuals will learn how to:

• Increase kindness and compassion for themselves and others

• Develop deeper levels of serenity, resilience and creativity

• Calm the mind and direct thoughts more positively

• Sharpen their ability to focus and pay attention

• Access a variety of self-care skills and techniques

Cultivating compassion goes beyond feeling more concern and empathy for others. It develops the strength to be with suffering, the courage to take compassionate action, and resilience in the face of life’s challenges. Each of us can nurture and grow our compassionate instinct, like a plant carefully cultivated from a seed. This process requires patience, steady care, proper tools and a supportive environment.

Class Dates

8-week course on Thursday evenings for 2 hours
September 22 – November 10, 2016 from 6:30 - 8:30pm

About the Instructor

Diane Hetrick has been studying and practicing in the areas of mind-body healing, mindfulness, meditation, and compassion cultivation most of her adult life. Her more than 30 years of experience as a Physical Therapist working with patients with chronic pain and/or illnesses lead her to explore various body and movement practices, including yoga, dance and qigong, and to explore the area of Mindfulness meditation, in order to help people with stress, pain or dysfunction find more ease, and well-being in their lives.

She completed the Certificate in Mindfulness Facilitation training through the Mindfulness Awareness Research Center (MARC) at UCLA. After completing the Compassion Cultivation Training (CCT) Teacher Certification Program, offered through the Center for Compassion, Altruism, Research and Education (CCARE) at Stanford, she became one of the first certified CCT teachers in the Seattle area. More at: http://www.dianehetrick.com/

September 28, 2016 to November 16, 2016
Courses and Workshops
Richard Berger, MD
Fall 2016 Mindfulness-Based Stress Reduction (8 weeks)
Wednesdays 6:30 - 9:00pm | Retreat TBD  »  CCFW

Registration is required and will open in the summer. If you are not already signed up for our mailing list, please sign up here.

Course Description

Mindfulness-Based Stress Reduction (MBSR) is a program originally designed over thirty years ago by Jon Kabat-Zinn, Ph.D. The course has a basis in eastern psychology and is very applicable to modern secular life. Mindfulness is the practice of sustained focus, self-regulation, self-exploration, and self-liberation with an accepting, open and kind attitude. This practice can produce calmness and expanded awareness. Neurophysiological studies have shown increased brain growth and function in areas of emotional control and executive function in as little as 8 weeks. Research shows decreased stress, improved self-image, and improved emotional regulation. Improved concentration and less anxiety are common outcomes.

Class Dates

8-week course on Wednesday evenings for 2.5 hours
September 28 – November 16, 2016 from 6:30 - 9:00pm
Retreat Saturday November 5 (9:00am - 3:00pm)

About the Instructor

Richard (Rick) E. Berger, MD, Professor Emeritus in the Medical School at the University of Washington, is the primary teacher of Mindfulness NW. He received his undergraduate education and medical degree from The University of Chicago. He received his certification in the teaching of Mindfulness-Based Stress Reduction at the University of Massachusetts Center for Mindfulness  and received a Certification in Mindfulness Facilitation from the Mindful Awareness Research Center at the University of California in Los Angeles. Rick has taught Mindfulness-Based Stress Reduction (MBSR) and Mindful Awareness Practices (MAPS) classes at the University of Washington Hospital, the University of Washington Intramural Activities Center and the Center for Child and Family Well-being. He also holds certificates to teach mindfulness to children and adolescents from Inner Kids and Mindful Schools and teaches mindfulness in the Seattle Public Schools. His ongoing practice includes daily meditation, yoga, silent retreats and continuing education in mindfulness and related areas.

"The best part of the class was interacting with Dr. Berger, experiencing his good heart, the daily practice of meditating, and the frequent practice of mindfulness during each day. As a result of the class activities, I feel much more connected to myself, more calm and peaceful, happy."

"I like the way Rick led the class with gentleness and patience. He led us, but at the same time made it seem he was on the journey with us."

"Rick did a great job at teaching the material and was welcoming and accessible and made it seem so easy. I appreciated his humor too!" 

"Rick Berger was wise, present, patience, funny, and accepting."

"I enjoyed Richard's cheerful patient attitude."

October 4, 2016
Drop-in Meditation Sessions
Robyn Long
Drop-in Meditation Session: Mindful Movement
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested and will open in the summer. If you are not already signed up for our mailing list, please sign up here.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

About this Session

Mindful Movement combines gentle yoga stretches and breathing practices to promote focus and relaxation.  Linking the breath with each movement is an excellent foundation for building a home meditation practice. Programs incorporating yoga poses, breathing, and meditation practices have been found to stimulate the parasympathetic nervous system (aka, the relaxation response). Studies have also shown that yoga can decrease inflammation, increase attention and self-regulation, as well as promote overall health and well-being.

All stretches will be done sitting in a chair or standing. No experience or special equipment is needed – all you need for class is your breath! Participants will receive handouts to inspire their home practice.

About the Instructor

Robyn is passionate about sharing yoga as a form of mindfulness with people from all backgrounds. She has been teaching meditation and yoga for seven years in a variety of settings. She values, practices, and draws upon all of yoga’s tools, including asana (postures), pranayama (breathing practices), and dhyana (meditation). Robyn has completed yoga and meditation teacher training programs at the Krishnamacharya Healing Yoga Foundation (Chennai, India; 1,000 hours) and the New England School of Integrative Yoga Therapeutics (Boston, MA; 200 hours). She also has specialized training in yoga for cancer patients and survivors, yoga for children, yoga for persons with disabilities, and prenatal and postnatal yoga. More at www.robynlongyoga.com  

October 10, 2016 to November 28, 2016
Courses and Workshops
Elizabeth Lin, MD
Fall 2016 Mindful Self-Compassion (8 weeks)
Mondays, 6:00 – 8:30pm  »  CCFW

Registration is required and will open in the summer. If you are not already signed up for our mailing list, please sign up here.

Course Description

Mindful Self-Compassion (MSC) is an empirically-supported 8-week training program developed by Drs. Chris Germer and Kristin Neff.  It helps participants cultivate the mental and emotional habit of mindful self-compassion by learning the process of infusing our moment-to-moment experience with kindness, especially when we feel frustrated, hurt, inadequate, or overwhelmed. Mindful self-compassion is the first step in emotional healing—being able to be-friend oneself, turn inwardly and acknowledge our difficult thoughts and feelings with a spirit of openness, curiosity and love, rather than self-judgment, or self-criticism.

Perhaps most importantly, cultivating self-compassion means that we honor and accept our humanness. Things will not always go the way we want them to. We often encounter frustrations and losses. We make mistakes and bump up against our limitations, or fall short of our ideals. This is the human condition, a reality shared by us all. The more we open our heart to this reality instead of constantly fighting against it, the more we will be able to feel compassion for ourselves and all our fellow humans.

Research has shown that self-compassion greatly enhances emotional well-being. It boosts resilience, happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as diet and exercise. Being both mindful and compassionate leads to greater ease and well-being in our daily lives. MSC can be learned by anyone. It’s the practice of recognizing moments of difficulty, and repeatedly evoking good will toward ourselves. It extends cultivation of that same desire beyond ourselves to all living beings to live happily and free from suffering.

In the weekly program, participants will learn through activities such as meditation, experiential exercises, short presentations, group discussion and home practices. Learning is mostly experiential and includes current theory and research on self-compassion. 

Class Dates

8-week course on Monday evenings for 2.5 hours
October 10 – November 28, 2016 from 6:00 - 8:30pm
Retreat TBD (one Saturday or Sunday)

About the Instructor

Elizabeth H. B. Lin, MD, MPH. Elizabeth is a family medicine physician, clinical professor at the School of Medicine, University of Washington, and an affiliate scientific investigator at the Group Health Research Institute. As a physician researcher, Elizabeth and her team have conducted innovative research to improve mind-body health in general medical settings which have been adopted worldwide. Elizabeth has had a daily meditation practice for more than 25 years.  She has trained extensively with leaders in mindfulness programs, and began teaching Mindfulness-Based Stress Reduction 4 years ago. She has trained with Drs. Chris Germer and Kristen Neff, to become a teacher in Mindful Self-Compassion. 

November 1, 2016
Drop-in Meditation Sessions
Maya Nader
Drop-in Meditation Session: Compassion and Mindfulness Meditation
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested and will open in the summer. If you are not already signed up for our mailing list, please sign up here.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

About this Session:

This session is inspired by Compassion Cultivation Training (CCT), which combines traditional contemplative practices with contemporary psychology and research. CCT is an eight week program designed to strengthen resilience, increase connection with others, and provide a general sense of well-being. Research demonstrates that CCT increases compassion for others, from others, and for self. It also increases mindfulness skills, self-efficacy, care for self and others, and the mind wandering toward pleasant topics. CCT has also been found to decrease worry and mind wandering onto unpleasant topics.

About the Instructor

Maya is a certified CCT instructor by the Center for Compassion and Altruism Research and Education at Stanford University. A native of Beirut, Lebanon, Maya earned her B.A. in Political Science from the American University of Beirut. She moved to the US in 1989, at the height of the Lebanese war. As she continued her quest for peace in her country and region, Maya obtained a Master’s degree in Communication and Marketing from Boston University. She speaks French, Arabic, and English and is grateful for the cultural richness these languages encompass. Through this lens, Maya views compassion as a bridge between cultures and religions and as the cornerstone of a more peaceful world. In her teaching CCT, Maya continues to practice self-help and assist others in broadening compassion, which ultimately creates opportunities for peace. More on Maya at mayanader.com

December 6, 2016
Drop-in Meditation Sessions
Diane Hetrick
Drop-in Meditation Session: Overcoming Obstacles to Compassion
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration is requested and will open in the summer. If you are not already signed up for our mailing list, please sign up here.

CCFW is pleased to offer monthly drop-in meditation sessions. A different CCFW instructor will lead each month’s session so that participants can experience different mindfulness practices and instructor styles. These sessions are also intended to support participants from previous mindfulness courses in strengthening their home practice. All levels of experience are welcome.

About this Session

The number one obstacle to our experience of cultivating compassion is ’being too busy’ – ‘too busy’ to notice or to care or to think we have enough energy.   At this typically ‘busy’ time of year, join us for this session where we will invite in presence, patience and other wonderful qualities of mindfulness and compassion.  We will practice an affectionate breathing practice and offer wishes of compassion to ourselves and others.

About the Instructor

Diane Hetrick has been studying and practicing in the areas of mind-body healing, mindfulness, meditation, and compassion cultivation most of her adult life. Her more than 30 years of experience as a Physical Therapist working with patients with chronic pain and/or illnesses lead her to explore various body and movement practices, including yoga, dance and qigong, and to explore the area of Mindfulness meditation, in order to help people with stress, pain or dysfunction find more ease, and well-being in their lives.

She completed the Certificate in Mindfulness Facilitation training through the Mindfulness Awareness Research Center (MARC) at UCLA. After completing the Compassion Cultivation Training (CCT) Teacher Certification Program, offered through the Center for Compassion, Altruism, Research and Education (CCARE) at Stanford, she became one of the first certified CCT teachers in the Seattle area. More at: http://www.dianehetrick.com/