January 5, 2015 to March 2, 2015
Courses and Workshops
Elizabeth H. B. Lin, MD, MPH
Winter 2015 Mindfulness-Based Stress Reduction 8-Week Course (Mondays)
Mondays from 6-8:30pm with a retreat on Saturday February 21 from 8:30-3:30pm  »  CCFW

Registration is FULL. Please review this note from Dr. Lin before registering to ensure this course will be a proper fit for your needs. Add to wait list here.

Mindfulness-Based Stress Reduction (MBSR) is a scientifically proven program developed by Jon Kabat-Zinn, Ph.D. to reduce stress and increase well-being. It is flourishing worldwide. This 8 –week course combines contemplative practices based in Eastern philosophy, western psychology, and cutting-edge neuroscience.  Attitudes of kindness, acceptance and patience provide a foundation for the practices of sustained focus, self-regulation and self-exploration.  A greater sense of balance, choice and freedom is cultivated.

Benefits of MBSR: Participants have remarked, “Mindfulness has changed how I live and see the world, how I interact with others”. This course contribute to:

1. Reduced stress and chronic pain
2. Improved mood
3. Overcoming sleep problems
4. Decreased anxiety
5. Increased immunity
6. Enhanced resilience, joy, and compassion
7. Healthy aging

In this 8-week experiential course consisting of weekly classes, and home practices, participants will learn exercises to:

1. Increase awareness of body sensations (body scan)
2. Mindful movement and stretching (yoga)
3. Awareness of pleasant and unpleasant experiences
4. Awareness of thoughts and emotions
5. Increase compassion for ourselves and others
6. Latest research on mind-body response to stress and change
7. Practices to cultivate mindfulness throughout the day, living each moment to its fullest

The course will be taught by Elizabeth H. B. Lin, MD, MPH. Dr. Lin is a family medicine physician, clinical professor at the University of Washington School of Medicine, and an affiliate scientific investigator at the Group Health Research Institute. As a physician researcher, Dr. Lin is well-known for scientific studies on improving mental and behavioral health for patients in general medical settings. Elizabeth has trained with Dr. Jon Kabat-Zinn, founder of the Center for Mindfulness at U of Massachusetts, as well as other leading professors and teachers in this field. She has had a daily meditation practice for more than 20 years, and has taught MBSR for the last 4 years. 

January 7, 2015 to March 4, 2015
Courses and Workshops
Richard Berger, MD
Winter 2015 Mindfulness-Based Stress Reduction 8-Week Course (Wednesdays)
Wednesdays from 6:30-9pm with a retreat on Saturday February 21 from 9:15am-5pm  »  CCFW

Registration is required (closes 12/30/14). Please register here.

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 but 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.

Benefits of MBSR: Common outcomes include:

1. Calmness and expanded awareness
2. Increased brain growth and function in areas of emotional control and executive function
3. Decreased stress
4. Improved self-image, emotional regulation, and concentration
5. Less anxiety

More details on MBSR can be found at 
You can also read more about recent research findings on MBSR at Science Daily

The course will be taught by Rick Berger, MD. Dr. Berger is a Professor Emeritus of the University of Washington School of Medicine, Certified Mindfulness Facilitator from UCLA, and a Certified Mindfulness-Based Stress Reduction teacher from the University of Massachusetts.

January 13, 2015 to March 10, 2015
Courses and Workshops
Richard Berger, MD
CCFW Mindfulness Community Discussions
1/13, 2/10 & 3/10 from 6:30 - 8:00pm  »  CCFW

Registration is required. You may register for individual classes or all three (closes 1/12/15 for 3-class bundle). Please register here.

Are you hoping to continue to build your mindfulness practice? Be part of conversations and learning about mindfulness? If so, we welcome you to join monthly community discussions and guided meditations. This class is open to anyone with some exposure to mindfulness who would like to meet and discuss mindfulness-based topics with people who are also interested.  The class will meet once monthly for a 3-month series.  Dr. Richard Berger, a certified mindfulness instructor, will facilitate the class.

Classes will be held on Tuesday evenings from 6:30-8:00pm. The topics for the first 3 classes will be:

January 13, 2015: We are Stardust
February 10, 2015: Fear and its Meaning
March 10, 2015: Brain and Mind

The sessions will begin with a guided meditation using a variety of approaches.  Next, the class will include the presentation of material either by the instructor or via audio/video recordings of nationally recognized mindfulness teachers. The presentations will be followed by group discussion facilitated by Dr. Berger. Topics will vary and participants will have input into the content of upcoming classes. There will be time for informal discussion and community development among participants as well as tea and cookies.

Through this course, participants will:
1. Become more familiar with a few different forms of meditation.
2. Become more familiar with topics related to living mindfully.
3. Meet members of the Seattle Mindfulness Community and discuss mindfulness topics with them.

The course will be taught by Rick Berger, MD. Dr. Berger is a Professor Emeritus of the University of Washington School of Medicine, Certified Mindfulness Facilitator from UCLA, and a Certified Mindfulness-Based Stress Reduction teacher from the University of Massachusetts.

January 20, 2015 to March 17, 2015
Courses and Workshops
Erin B. Bernau, MSW, LICSW
Listening Mothers™ 8-Week Series
Tuesday mornings, 10:00-11:30am (no class 2/17)  »  CCFW
Pricing is $150 for the series (scholarships are available)
No pre-requisites, though moms do attend the class with their baby and babies should be under six months of age at the beginning of the class.
Listening Mothers™ 8-Week Series
  • Mindful based skills to help reduce stress and encourage balance
  • An environment to discover your own inner wisdom
  • Skilled professionals & mindfully trained facilitators
  • Parent & child self-awareness with a focus on self-regulation, self-compassion and parent and child emotional development
  • Emphasis on the importance of parent/child attachment
  • Parental confidence and empowerment
  • A community of like-minded parents who aspire to be the best parents they can be and are willing to embark on the parenting journey with an open mind, curiosity and willingness to explore
Program Goals
  • Better child/parent self-awareness
  • Healthier parent/child attachment
  • Parental confidence and empowerment
  • Promotion of thoughtful, respectful, compassionate, and well-adjusted children and adults


Week 1: Introduction to the four corners of the Listening Mothers™ curriculum; self-compassion, self-regulation, secure attachment and mindfulness.

Week 2: Discuss baby's emotional development, understand your child’s unique character, explore the demands of motherhood, learn ways to cope with different temperaments.

Week 3: Discuss the concept of ‘falling in love with baby’. Learn how babies communicate and explore the importance of secure attachment.

Week 4: Discuss role models, previous relationships and family experiences, talk about emotional development and practice skills to self-regulate.

Week 5: Discuss your own family and the influence on your parenting style. We will also explore the concept of love.

Weeks 6: Discuss the impact of baby on your relationship, practice listening and understand the importance of modeling intimacy.

Weeks 7: Evaluate the concept and importance of vulnerability, intimacy and gratitude. Discuss maintaining healthy communication. We will look at how mindful based stress reduction skills help overcome hurdles in relationships.

Week 8: Discuss circle of security, separation and transition as your baby grows.

About the Instructor: 
Erin B. Bernau, MSW, LICSW

I earned my Master's Degree in Social Work from the University of Washington and have worked extensively with families over the past fourteen years. I have worked as a Child Placement Specialist at Amara Parenting and Adoption Services, as well as having done extensive work in the field of children's grief and loss through Hospice of Seattle and Evergreen Healthcare's Bereavement Services. After having my own children, I became interested in the adjustment to parenthood and am committed to supporting families as they make this transition. I completed a program in Infant Observation through COR Northwest Family Development Center. I work as a parent educator at Seattle Central College's Parent Child Center and at Lakewood Cooperative Preschool. I am also a parent coach with Grow Parenting. Having participated in Listening Mothers with my own baby, I know firsthand how helpful and illuminating this experience can be for a new mom.
March 6, 2015 to April 25, 2015
Professional Trainings
Christa Turksma, DRS
Improving Classroom Learning Environments by Cultivating Awareness and Resilience in Education (CARE)
Fridays (3/6 and 3/20) from 5 - 8:30p and Saturdays (3/7, 3/21, and 4/25) from 8:30a - 3:30p  »  CCFW

Registration is required (closes 3/5/15). Please register here.

Group rates: 
Schools that register 3 or 4 teachers can receive 15% off the listed fees
Schools that register 5+ teachers can receive 25% off the listed fees
Please e-mail for a discount code

Co-leaders: Rebecca Cortes, Ph.D. and Ann Hollar, M.Ed.

Course consists of two half-day training sessions, two full-day training sessions, and a follow-up booster session. 

CARE (Cultivating Awareness and Resilience in Education) is a research based professional development program.  It was developed at the Garrison Institute by Patricia (Tish) Jennings, Associate Professor of Elementary Education at the Curry School of Education, VA, Richard C Brown, an educator  and  founder of the Contemplative Education Department at Naropa  University and Christa Turksma, a clinical psychologist and former elementary school principal.

Care is designed to teach teachers stress reducing techniques and ways to better understand and manage their emotions so they can create and maintain supportive learning environments, reduce burnout and attrition, and build strong relationships with their students to promote positive academic and behavioral outcomes.

Watch "Why CARE for Teachers Matters."

March 26, 2015 to May 14, 2015
Courses and Workshops
Yaffa Maritz, LMHC and Elizabeth Lin, MD, MPH
Mindful Self-Compassion 8-Week Course
Thursdays 6:30 - 8:30pm (Week 6 class held on Wed 4/29) with retreat on Sun 5/3 from 1:30 - 5:00pm  »  CCFW

Registration is required (closes 3/25/15). Please register here

Mindful Self-Compassion or “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. 

Yaffa Maritz, LMHC is a co-founder of Listening Mothers and clinical director of both Listening Mothers and Reflective Parenting, two research based parenting programs. She is the founder and director of the Community of Mindful Parenting. Yaffa was born and trained in Israel as a clinical psychologist. She is also a licensed mental health counselor with advanced training in infant mental health. She is an advocate for the well-being of children and their families and served on several local and national boards that promote this agenda, including the Governor’s Commission for Child Abuse and Neglect Prevention.Yaffa believes that by supporting parents and creating nurturing communities for them, we can set the foundation for the positive growth of children’s social, emotional, and mental health. Yaffa participated in the Stanford yearlong teachers training program called CCT (Compassion Cultivation Training) that was offered   through CCare, and also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer. She is looking forward to working together with Elizabeth Lin and sharing the wisdom of this program with our community. 

Elizabeth H. B. Lin, MD, MPH.  Dr. Lin, a family medicine physician, is a 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, Dr. Lin is well-known for research on improving mind-body health in general medical settings. Elizabeth has had a daily meditation practice for more than 20 years. She has trained extensively with leaders in mindfulness programs, and began teaching Mindfulness-Based Stress Reduction 4 years ago. Dr. Lin recently trained with Drs. Chris Germer and Kristen Neff, to become a teacher in Mindful Self-Compassion.  She is very much looking forward to co-teaching this course with Ms. Yaffa Maritz.

April 17, 2015 to April 18, 2015
Special Events
Biennial Mindfulness Research Conference
Mindful Families, Schools & Communities: Research-to-Practice Promoting Child Well-being
April 17 from 1:00 - 8:30pm & April 18 from 8:00am - 5:00pm  »  Bell Harbor International Conference Center

Registration required (closes 4/13/15). Early-bird pricing until 1/15/15. Discounts for students and poster presenters. Please register here.