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Tuesday, January 8, 2019
Courses and Workshops
Diane Hetrick, CMT-P
6:00 pm - 8:00 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Registration is required. Register here

Course Description

We all know, really, that stress isn't going away in our lives. In fact, with the fast pace of technology and change, it may increase.  And, we may not really want it to go away - stress can help us in many ways: it can grab our attention, remind us we need to make corrections away from our difficulties or lean into our resources to achieve new accomplishments. Even pleasant and positive events, such as vacations, celebrations, and life transitions, can be stressful.

This class, taught by Diane Hetrick, Certified Mindfulness facilitator (UCLA) and Compassion Cultivation Training (CCT) facilitator (Stanford), draws from the work of both the MBSR and CCT classes, as well as some of the latest neuroscience and research of Kelly McGonigal in her book The Upside of Stress and Paul Gilbert in his book The Compassionate Mind. 

You'll learn many of the same tools and practices as the traditional MBSR classes, as well as expanding out to tap into your own internal and external resources to develop more resilience and joy in the face of stress. This class incorporates a daily mindfulness meditation practice, as well as real life practices, to make it immediately useful for your life.

Course Outline

Week One: Stress and the role of mindfulness and resilience

  • Understanding mindfulness and resilience, and how they might help us manage and even thrive with the day to day stress of life
  • The fallacy of stress reduction, and why we need stress resilience
  • A look at the latest research and perspectives re stress resilience, and how we might cultivate them in our lives

Week Two: Working with our mindset – the upside of stress

  • Looking at how our brains work, and then learning how to work with our brains
  • Discussion of our negative biases, the Default Mode Network and our wandering mind

Week Three: Body and movement practices to support building our resilience

  • The role of movement, breath, and the vagus nerve to help us develop a physiology of resilience and courage
  • Please bring a yoga mat to this class

Week Four: Deepening into our mindfulness practices to manage and thrive with stress

  • Explore some of the work of Martin Seligman: The 3 P’s that interfere with resilience – personalization, pervasiveness, and permanence and how mindfulness and resilience training can support us here

Week Five: Resilience: Growing our support systems, and communication skills

  • Exploring the concepts of our common humanity, and the role kindness, courage, altruism, and gratitude have on our resilience
  • Developing our capacity to listen, even in challenging situations. Listening for underlying needs
  • The importance of remembering our intentions and values

Week Six: The role of forgiveness – for ourselves and others

  • Working with Self Compassion and then broadening this out towards others
  • Final tips for developing a resilient life

Each class will include:

  • An initial settling meditation practice
  • Sharing of current research and perspectives, and group discussion of how to apply these to our lives
  • Individual or small group guided exercises (including written and verbal)
  • Embodying movement practices
  • Guided meditation practice
  • Suggested home practice ideas

Class Dates

6-week course on Tuesday evenings for 2 hours
January 8 – February 12, 2019 | 6:00 – 8:00pm

Course Fees

$270.00 regular registration
$275.00: Registration with a certificate of completion to use for CEUs
UW Affiliate Registration, (25% off):  requires department approval and budget number

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $200, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140   Important note: Scholarship applicants will be notified no later than 3 weeks prior to the first day of class. Applicants must wait to register for the course until a decision has been made in order to qualify

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/

Thursday, January 10, 2019
Courses and Workshops
Elizabeth Lin, MD, MPH and Joel Grow, PhD.
10:30 am - 1:00 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here

Course description

Mindful Self-Compassion (MSC) is a well-researched and effective 8-week program developed by Drs. Chris Germer and Kristin Neff. This class helps participants develop the habits of being kinder to ourselves and others, and living with more ease and well-being in our daily life. Mindful self-compassion is a first step in emotional healing. We learn to be-friend oneself, and acknowledge our difficult thoughts and feelings with a spirit of openness, curiosity and love, rather than self-judgment, or self-criticism.

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. 

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 healthy eating and exercise.  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.

Perhaps most importantly, cultivating self-compassion allows one to 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.

Class Dates

Thursdays, January 10 – February 28, 2019, 10:30 am – 1:00 pm
**First and last class may go about 15 minutes longer**
Retreat on Saturday, February 9, 2019, 9:00 am - 1:00 pm

Course Fees

$380.00 regular registration
$385.00: Registration with a certificate of completion to use for CEUs

NEW UW Affiliate Discounts

     20% off for UW faculty and staff - must register with UW email address and provide department name, office, and position. 
     25% off if paying with a UW budget number, with department approval.

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. Please complete a scholarship application at least 3 weeks before the first class. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140 .  Important note: Scholarship applicants must wait to register for the course until a decision has been made in order to qualify

About the Instructor

Elizabeth H. B. Lin, MD, MPH 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.  

Joel Grow, Ph.D. is a clinical psychologist at the Seattle Mindfulness Center and a member of the clinical faculty at the University of Washington Department of Psychology. He offers evidence-supported treatment that incorporates self-compassion, mindfulness, and acceptance-based approaches. He was a member of the UW research team that created Mindfulness-Based Relapse Prevention (MBRP), an evidence-based aftercare program for addictive behavior problems. He remains active in the delivery and evaluation of MBRP. He has facilitated numerous groups in various settings and has conducted therapist training workshops both in the US and abroad. He also provides clinical supervision to UW psychology graduate students. Before graduate school, Joel spent 6 years as a software engineer and in-house trainer/instructor at Amazon.com. A passionate teacher, he co-developed and served as lead instructor for a 9-month University of Washington certificate program for 9 years, and was awarded the UW "Award for Teaching Excellence" 

Past Participant Feedback
"Thank you for a very well thought out and delivered class.  I really thought your mix of meditations, poetry and exercises worked so well together." - Phil, Winter 2016 Class Participant 

"This course has been a gift that keeps on giving. The best moment to sum this up was my 15 year old turning to me in the car this week and saying, "Mom, you seem realllllly different. What's up?"   Best gift ever. He noticed I am calmer and is almost curious about trying some "mindfulness" himself." - M. Winter 2016 MSC Class Participant

"Thank you both, so much, for your instruction, guidance, & presence in delivering this class to us. I appreciate all that you put into it. I'm very glad that I took the class, as it has reinforced, deepened, & strengthened my compassion towards myself, which then allows me to show up in more compassionate ways with others." - Paul, Winter 2016 Class Participant

Thursday, January 10, 2019
Courses and Workshops
Elizabeth Lin, MD, MPH
6:00 pm - 8:30 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Please review this note from Dr. Lin BEFORE registering to ensure that this class will be a good match for your needs.

This class is full. You may register for the waitlist here

Course Description

Mindfulness-Based Stress Reduction (MBSR) is a scientifically supported 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 contributes 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

Course Dates

8-week course, Thursday Evenings for 2.5 hours
January 10 – February 28, 2019  |  6:00 pm - 8:30 pm
Retreat Sunday, February 10, 9:00 am – 3:00 pm

** Note that the first and last class may go 15 minutes longer **
 

Course Fees

$370.00: Regular registration
$375.00: Registration with clock hours or a certificate of completion to use for CEUs

UW Affiliate Discounts

     20% off for UW faculty and staff - must register with UW email address and provide department name, office, and position. 
     25% off if paying with a UW budget number, with department approval.

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140   Important note: Scholarship applicants will be notified no later than 3 weeks prior to the first day of class. Applicants must wait to register for the course until a decision has been made in order to qualify

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 adjunct scientific investigator at the Kaiser Permanente Washington 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 Dr. Jon Kabat-Zinn and leaders in mindfulness programs, as well as Drs. Germer and Neff, founders of the Mindful Self-Compassion program.  She is a certified instructor and has been teaching mindfulness and compassion over the past 7 years. 

 Comments from past participants in Dr. Lin's classes

"Dr. Lin is a wonderful, caring, respectful and well-prepared instructor and did a fantastic job teaching this class. I particularly appreciated her taking time to answer questions in a thoughtful way. This, along with the content of what she said, was most enlightening for me, because I have begun to pause and take more time in my own communications with other people." 

"Elizabeth is a welcoming and receptive instructor and communicated her own enthusiasm for a mindfulness approach to life in general. I liked how she used her own experience as a student of mindfulness over many years." 

"Elizabeth is very thoughtful, non-judgmental, humble, and caring."

“You (Elizabeth) truly are gifted at drawing people together and toward our best selves!”

“I did not expect the life-changing experience that it (the class) turned out to be. Thank you for giving me back to my family and myself.”

Saturday, January 12, 2019
Courses and Workshops
Veta Goler, PhD and Kelly Conroy Moore, PhD
9:00 am-5:00 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here

Workshop Description:

"Justice is what love looks like in public." -Cornell West

This experiential day of retreat and reflection will explore the relationship between contemplative practice and working towards a more courageous, caring and equitable world. In this session the facilitators will share the Courage of Care blueprint for personal and social transformation through which we support individuals, organizations and communities as well as dive deeply into some of the practices and exercises to support meaningful change.

In this workshop we will:

  • review the basic science of compassion, empathy and burnout
  • learn sustainable compassionate practices for receiving care, deep self-care and extending care
  • explore systemic obstacles to compassion and methods for overcoming those obstacles in affinity spaces
  • envision more caring, sustainable systems and learn basic tools for creating more compassionate, just communities.
     

Session Structure

This day long retreat will include seated contemplative practices, interactive exercises, music, movement, poetry, reflection, and discussion. In addition, we will share our vision for seeing and healing the systemic and structural inequalities that inhibit our capacities to fully realize the types of communities in which we want to live and work.  People of color and white people will meet in affinity spaces for part of the day. Affinity spaces are opportunities for us to meet in safe spaces based on our identities (e.g. people of color or white people) and experience how we take differentiated approaches to using contemplative practices in social justice efforts.

Throughout the day, we will discuss social and systemic inhibitors to personal and collective liberation and explore practices that lead towards healing from these systems. We will consider the use of contemplative practices to build resilience and stamina in their work towards equity and justice – however that looks in our lives. We will then engage in practices, reflections and interactive exercises that are designed to help heal from these hurts. This workshop will offer participants a safe environment to explore and practice strategies for deepening their capacity to care for self and others.

Learning Objectives
At the end of this workshop, participants will be able to

  • Incorporate knowledge from research on compassion, empathy and burnout into their work;
  • Integrate a blueprint for compassion and contemplative practice that includes examination of social and systemic obstacles;
  • Understand ways in which we are all hurt by inequitable systems; and
  • Engage with reflective practices that promote compassion and care.

This workshop is designed for those who find themselves wanting to deepen their capacity for care and compassion. No prior experience necessary.

Participants are eligible to receive up to 7 hours of Continued Education Units.

Note about lunch: Lunch 12:00 – 1:00 (lunch is provided)
We will provide boxed lunches so that we can eat in community. There is a refrigerator and microwave if you wish to bring anything specific for yourself. Please contact Kelly Moore kelly@courageofcare.org  with any food related questions.

Cost (includes CEU's):
Fees for this workshop are based on a sliding scale honor system. We ask people to be mindful and compassionate when selecting a price. CCFW does not generate revenue from our events; revenue, minus minimal administration costs, goes directly to the instructors.

$175 Supporting: Help make compassion courses accessible to others in our community with limited financial means. This fee covers the cost of the course and allows CCFW to offer subsidized fees.

$150 Sustaining: This fee covers the actual cost of the course. Please select this price if you are able to pay the full cost of the course.

$110 Community: This is a reduced fee to help make the course accessible to people who have limited financial resources, and work with children and families. This fee does not cover the full cost of the course and is subsidized by people paying at the Supporting Level.

Financial Assistance:

If the sliding scale fees still represent a barrier for you, a limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at:https://catalyst.uw.edu/webq/survey/mindful/237140   Note: Scholarship applicants will be notified no later than 3 weeks prior to the workshop. Applicants must wait to register for the course until a decision has been made in order to qualify.

About Courage of Care

We believe that we have the capacity to wisely, fiercely and creatively respond to the enormous social, economic and environmental challenges before us from a radical stance of love and compassion that helps us work for and on behalf of all. We also believe that realizing this vision requires a strategy—grounded in love and compassion—that integrates tools for both personal and social transformation. Visit http://courageofcare.org/ for more details.

About the Presenters

Veta Goler, PhD has been a faculty member at Spelman College for 30 years. A longtime meditator, she is committed to helping others discover the ways contemplative practices can enrich their lives. Veta is a Courage of Care faculty member and facilitator and a Center for Courage & Renewal facilitator.

Kelly Moore, PhD is a clinical social worker who has spent much of her career working with adolescents and families in mental health and school settings. A long-time practitioner, she has taught mindfulness and compassion classes to all ages and is currently running compassionate parenting groups in the Seattle area. Kelly is a Courage of Care faculty member and facilitator.

Monday, January 14, 2019
Drop-in Meditation Sessions
Richard Berger, MD
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Drop in meditation sessions are free. Please register here.

About the Session 

In this session we will practice the Body Scan, one of the foundational practices in Mindfulness Based Stress Reduction (MBSR). The Body Scan is an opportunity to tune into our breath and observe things as they are without judging. Together, these skills allow us to strengthen our present moment awareness, increase our emotional awareness, and cultivate a friendlier attitude towards ourselves. This session will introduce participants to practices and methodologies that Dr. Berger will offer in his fall Mindfulness Based Stress Reduction (MBSR) course.

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 a medical degree from The University of Chicago. He received his certification in the teaching of Mindfulness-Based Stress Reduction at 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 taught Mindfulness-Based Stress Reduction (MBSR) and Mindful Awareness Practice (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 he teaches in the Seattle Public Schools. His ongoing practice includes daily meditation, yoga, silent retreats and continuing education in mindfulness and related areas. 

Monday, February 4, 2019
Courses and Workshops
John Guy, LMHC
6:00 pm - 8:00 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

5-week course begins February 4.
**No class will be held on President's Day February 18th.

Register here.

Course description

Many people have been socialized to be rational and logical: the message is that difficult thoughts and feelings aren’t helpful at work or anywhere else and should be avoided. A successful person should be cheerful and project confidence rather than negativity. However, all human beings have thoughts and emotions that include self-criticism, doubt, and fear. That’s just our minds trying to anticipate and solve problems.

In the business world, research shows that effective leaders approach their inner experiences in a mindful, values-driven, and productive way, integrating both logic and emotions. Studies show that emotional agility can help alleviate stress, become more innovative, and improve job performance. At the same time, increasing our emotional agility in relationships allows us to engage more deeply and meaningfully with those closest to us, as well as with ourselves.

The good news is that this skill of emotional agility can be trained and developed. In this course, you'll learn many of the same tools and practices as other mindfulness-based classes. Mindfulness and self-compassion are inner strengths that enable us to be more fully human—to acknowledge our shortcomings, learn from them, and make necessary changes with an attitude of kindness and self-respect.  Participants will learn through activities such as meditation, group discussion, experiential exercises, short presentations, and home practices. Research shows these skills are associated with emotional wellbeing, lower levels of anxiety and depression, and more satisfying personal relationships.

In this 5 week course we will cover the following:

Week 1

Developing mindful awareness
What are emotions?
Relationship of reason/logic and emotions

Week 2

Recognizing our patterns
Disentangle the emotion from the story
Increasing our emotional vocabulary

Week 3

Labeling thoughts and emotions
Self-compassion

Week 4

From reacting to responding: acceptance
Communicating with others
Values

Week 5

Tying it all together
Acting from our values

 

Course Schedule

5-week course

Mondays, February 4 - March 11, 2019 | 6:00 - 8:00 pm

**No class will be held on Presidents day February 18th

Course Fees

$270: Regular registration

$275: Registration with a certificate of completion to use for CEU's

Additional options:

20%  off for UW Faculty and Staff: Must register with UW email address and provide department name, office, and position. This discount does not apply for family and friends of UW employees/faculty. 

25% off if paying with a UW Budget Number: Must have department approval. Must provide budget number at time of registration.

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140   Please submit applications at least 3 weeks before the start of the course. Important note:  Applicants must wait to register for the course until a decision has been made in order to qualify

 

About the Instructor

John Guy is psychotherapist in private practice at the Seattle Mindfulness Center. He offers mindfulness-based counseling to individuals and couples looking to establish new and healthy behaviors that help them lead lives more in accord with their values. John provided instruction in the technique of mindfulness to students earning their master's degree in the Contemplative Counseling Psychology track at Naropa University. He has practiced mindfulness since 2001. John regularly incorporates mindfulness  with clients, as well as in his work with Gender Equity & Reconciliation International, a program that convenes public workshops for healing and transformation between women and men, in the United States, South Africa, and London. John leads the NextSteps Seattle project, an initiative to secure public and private funding for workshops to renew and balance relationships between women and men in the wake of the #metoo movement. Find out more about John at: http://www.johntsungmeguy.com/

Friday, February 22, 2019
Free Public Lectures
Christopher Willard , Psy.D.
7:00 - 8:30 PM  »  University of Washington, Kane Hall, Rm. 120

This lecture is free and open to the public. Registration is required. 

Register here

About this lecture

Join author, psychologist and resilience expert Dr. Christopher Willard for a talk on how parents and teachers can help kids manage the stresses of the modern world with mindfulness. He will discuss the science and skillful practice of mindfulness in everyday settings for families and schools. By drawing upon neuroscience and psychology, Dr. Willard’s talk will highlight strategies for integrating mindfulness practices into family life, academics, athletics, and the arts. He will give attention to best practices in tailoring techniques to a range of issues, including learning differences, medical concerns, and mental health issues. Join us for this enlivening talk that will inspire you with practices to promote the resilience of children and youth around you . 

About the facilitator
Dr. Christopher Willard (PsyD) is a psychologist and educational consultant based in Boston specializing in mindfulness.  He has been practicing meditation for 20 years and leads workshops nationally and internationally. He currently serves on the board of directors at the Institute for Meditation and Psychotherapy, and is the president of the Mindfulness in Education Network. He has presented at TEDx conferences and his thoughts have appeared in the New York Times, The Washington Post, mindful.org, and elsewhere. He is the author of Child’s Mind (2010) Growing Up Mindful (2016) Raising Resilience (2017) and three other books. He has three children's books forthcoming and teaches at Harvard Medical School.

 

 

Saturday, February 23, 2019
Professional Events
Christopher Willard, PsyD.
9:00 am - 12:00 pm  »  To be confirmed: UW Waterfront Activities Center 3710 Montlake Blvd NE, Seattle, WA 98195

Workshop Details
Join bestselling author, psychologist and consultant Dr. Christopher Willard in this one-day workshop on bringing mindfulness to kids, teens, and families. Dr. Willard will be sharing practices for parents and professionals to use themselves and take home to their children. We will explore the importance of our own practice, starting or deepening our own mindful self-care as caregivers. Mindfulness is more than just breathing, and so is this workshop. Participants should be prepared for a fun day learning and practicing mindfulness through awareness, movement, games, play, and creative activities for all ages.

We will discuss tailoring techniques to a range of kids issues, including learning differences, medical concerns, and mental health issues, for attention spans ranging from 30 seconds to 30 minutes.

- What is mindfulness, the neuroscience of mindfulness and compassion, playful breath practices

- Mindfulness for you the parent or professional, mindful eating and movement with kids

- Adapting mindfulness with games, movement, visualizations, sensory practices and more, along with some research

- Gaining buy-in and engagement from kids, integrating mindfulness into school/therapy/family life, short practices, technology, and compassion 

Workshop fee:  $60.00, which includes a Certificate of Completion for 3 hours for licensed psychologistsmarriage and family therapistsmental health counselors, and social workers in Washington State. We can not guarantee that these CEUs will be accepted in other states. 

Financial Assistance

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at: https://catalyst.uw.edu/webq/survey/mindful/237140  Note: Please complete your application at least 3 weeks before course. Applicants must wait to register for the course until a decision has been made in order to qualify. 

About the facilitator

Dr. Christopher Willard (PsyD) is a psychologist and educational consultant based in Boston specializing in mindfulness.  He has been practicing meditation for 20 years and leads workshops nationally and internationally. He currently serves on the board of directors at the Institute for Meditation and Psychotherapy, and is the president of the Mindfulness in Education Network. He has presented at TEDx conferences and his thoughts have appeared in the New York Times, The Washington Post, mindful.org, and elsewhere. He is the author of Child’s Mind (2010) Growing Up Mindful (2016) Raising Resilience (2017) and three other books. He has three children's books forthcoming and teaches at Harvard Medical School.

Sunday, February 24, 2019
Courses and Workshops
Ann Hollar, M.Ed.
4:00 - 5:15 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Registration is required, space is limited. Register here

Sundays, February 24- March 31, 2019  |  4:00pm – 5:15pm

Course Description

Are you overwhelmed with keeping up socially on-line and off? Stressed about homework? Caught up in negative thinking? In this six-week course we will touch on many aspects of mindfulness that can help teens navigate the exciting and complex high school years. This course is intended for high school aged teenagers (14-19 years old). Class size will range between 10 and 20 students. 

Course Details

Each class will begin with a short meditation practice. Then we’ll do group activities, games, discussions, journal reflections and “in-the-moment” practices to better understand: what it means to be present; how we get lost in thoughts; how we can better understand and be with strong emotions; and how to pull in gratitude, kindness and compassion. We will end each class with a longer meditation practice – a breathing practice, body scan, or loving kindness meditation. The topics for each week include:

Week 1: Presence and Listening - Understanding the basics

Week 2: Home Sweet Home - Creating a sense of ease within ourselves

Week 3: Driven to Distraction - Learning how to focus attention

Week 4: Making Sense of Your Senses - Slowing down and noticing

Week 5: Riding the Storm - Being with, not thrown, by strong emotions

Week 6: Giving Thanks - The power of gratitude and kindness

What Past Participants Say

During end-of-class surveys participants shared that the skills learned in the course helped them to:

·       calm down when upset or stressed

·       be better listeners

·       make better decisions

·       avoid fights or arguments
 

"Mindfulness helps me focus and relax at the same time. The class was great since it was all high school students with the same pressures of homework, tests and friends. The lessons and meditation help me find calm and step back to see the bigger picture."

"Bad grade on a quiz - I acknowledged sadness but didn't let it hold me back. Missed a shot in soccer - moved past it and scored."

"I use at least one thing I learned in the mindfulness class every day, and it's been very helpful to keep my mind organized and keep myself centered. The breathing exercises help me relax in stressful situations." "I learned how to listen to others way better (friends, family, teachers). The breathing exercise also helps me fall asleep." "If I just focus on one thing at a time I am better off."

"Mindfulness has helped me put more effort into trying to discern what is real vs. imagined."

"Ann's class made learning about mediation not only relatable but also enjoyable. I looked forward to going to her class as well as employing her methods in circumstances that I normally would have been unsure of what to do in. Working with Ann was a pleasure, and I look forward to continuing the use of mediation in stressful and foreign circumstances. Thank you Ann!"

A Note to Parents
We understand that parents are eager to help their children build skills for well-being and success. This course is only useful for teens if they are on board with participating. Thus, before enrolling a participant, we strongly encourage parents to talk with teens to ensure they have read the course description and truly want to participate.

Additionally, we are unable to welcome teenagers who are not in high school. We apologize for this limitation; however, we have learned that all participants feel more comfortable and benefit the most when they are in the same age bracket. 

Still have questions? Feel free to contact the instructor Ann Hollar at annhollar@me.com

Course Fees

$190.00: Regular registration

Financial Assistance: If you are interested in financial assistance, CCFW offers a limited number of scholarships per course. To apply for a scholarship, please review criteria and complete the application form here. If you have questions, contact ccfwb@uw.edu

Important Note: Scholarship applicants should apply at least 3 weeks prior to the first day of class. Applicants should wait to register for the course until a decision has been made in order to qualify.
 

About the Instructor

Ann Hollar is a mindfulness instructor in Seattle. She has a M. Ed from the University of Washington, focusing her thesis on “Mindfulness in Education:  The Secular Intersection of Buddhism and Neuroscience.” She currently teaches mindfulness to students in both public and private elementary, middle and high schools. She has been trained in both the MindUp and Mindful Schools curricula and has recently completed Mindful Schools Year-Long Instructor Certification Program. Her personal integration of mindfulness is constantly being kept alive via interactions with her three tween and teenaged boys.

"Thank you for creating a safe, nurturing space for our children to establish their own practice of mindfulness and appreciation. Through your course, we saw a gentle shift as our kids practiced noticing their thoughts, focusing their attention, and expanding their capacity for gratitude. Having "homework" helped them naturally establish a practice that carried over long after your classes were complete. Thank you for laying the groundwork for a practice that can help them through the inevitable stress of adolescence and beyond."

"Our daughter loved learning ways to relax and de -stress from Ann. She creates a safe, compassionate community where our daughter found inner peace."  

"Students are experiencing higher levels of stress and Ann's class offers strategies and alternatives which allow them to feel less anxious, more balanced and more capable of managing the stress."

Tuesday, March 5, 2019
Courses and Workshops
Diane Hetrick
6:00pm - 8:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here. 

Tuesdays, March 5 – April 23, 2019  |  6:00pm – 8:00pm

Course Description

Compassion Cultivation Training (CCT) 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 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 compassion 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 Schedule

8-Class Sessions: Tuesdays from 6:00pm - 8:00pm, March 5- April 23, 2019 

Course Fees and Scholarships 

     $320, regular registration

     $325, registration with a certificate of completion for CEU’s (see below for more details)

Additional options:

  • Income-based reduced fee of $230, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 
  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140 Note: Scholarship applicants will be notified no later than 3 weeks prior to the first day of class. Applicants must wait to register for the course until a decision has been made in order to qualify.

**NEW** UW Affiliate Discounts

  • 20% for UW Faculty & Employees. Use your UW email address to register, include department name, office, and position.
  • 25% if paying with a UW budget number. UW Budget number is required at registration.

Continuing Education Credits

Pay an extra $5 at registration to receive a Certificate of Completion for 16 credit hours for licensed psychologists, marriage and family therapists, mental health counselors, and social workers in Washington State. We can not guarantee that these CEUs will be accepted in other states. Please note: the fee for requesting a Certificate of Completion for credit hours AFTER the course begins is $20. 

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/

 

Thursday, March 7, 2019
Courses and Workshops
Joel Grow, Ph.D & John Guy, LMHC
10:00 am - 12:00 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

5-week course
Register here. 

Getting Unhooked: Developing Emotional Agility

Many people have been socialized to be rational and logical: the message is that difficult thoughts and feelings aren’t helpful at work or anywhere else and should be avoided. A successful person should be cheerful and project confidence rather than negativity. However, all human beings have thoughts and emotions that include self-criticism, doubt, and fear. That’s just our minds trying to anticipate and solve problems.

In the business world, research shows that effective leaders approach their inner experiences in a mindful, values-driven, and productive way, integrating both logic and emotions. Studies show that emotional agility can help alleviate stress, become more innovative, and improve job performance. At the same time, increasing our emotional agility in relationships allows us to engage more deeply and meaningfully with those closest to us, as well as with ourselves.

The good news is that this skill of emotional agility can be trained and developed. In this course, you'll learn many of the same tools and practices as other mindfulness-based classes. Mindfulness and self-compassion are inner strengths that enable us to be more fully human—to acknowledge our shortcomings, learn from them, and make necessary changes with an attitude of kindness and self-respect.  Participants will learn through activities such as meditation, group discussion, experiential exercises, short presentations, and home practices. Research shows these skills are associated with emotional wellbeing, lower levels of anxiety and depression, and more satisfying personal relationships.

In this 5 week course we will cover the following:

Week 1

Developing mindful awareness
What are emotions?
Relationship of reason/logic and emotions

Week 2

Recognizing our patterns
Disentangle the emotion from the story
Increasing our emotional vocabulary

Week 3

Labeling thoughts and emotions
Self-compassion

Week 4

From reacting to responding: acceptance
Communicating with others
Values

Week 5

Tying it all together
Acting from our values

 

Course Schedule

5-week course

Thursdays, March 7 - April 4, 2019 | 10:00 am - 12:00 pm

Course Fees

$270: Regular registration

$275: Registration with a certificate of completion to use for CEU's

Additional options:

20%  off for UW Faculty and Staff: Must register with UW email address and provide department name, office, and position. This discount does not apply for family and friends of UW employees/faculty. 

25% off if paying with a UW Budget Number: Must have department approval. Must provide budget number at time of registration.

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140   Please submit applications at least 3 weeks before the start of the course. Important note:  Applicants must wait to register for the course until a decision has been made in order to qualify

 

About the Instructors

Joel Grow, Ph.D. is a clinical psychologist at the Seattle Mindfulness Center and a member of the clinical faculty at the University of Washington Department of Psychology. He offers evidence-supported treatment that incorporates self-compassion, mindfulness, and acceptance-based approaches. He was a member of the UW research team that created Mindfulness-Based Relapse Prevention (MBRP), an evidence-based aftercare program for addictive behavior problems. He remains active in the delivery and evaluation of MBRP. He has facilitated numerous groups in various settings and has conducted therapist training workshops both in the US and abroad. He also provides clinical supervision to UW psychology graduate students. Before graduate school, Joel spent 6 years as a software engineer and in-house trainer/instructor at Amazon.com. A passionate teacher, he co-developed and served as lead instructor for a 9-month University of Washington certificate program for 9 years, and was awarded the UW "Award for Teaching Excellence" 
 

 

John Guy is psychotherapist in private practice at the Seattle Mindfulness Center. He offers mindfulness-based counseling to individuals and couples looking to establish new and healthy behaviors that help them lead lives more in accord with their values. John provided instruction in the technique of mindfulness to students earning their master's degree in the Contemplative Counseling Psychology track at Naropa University. He has practiced mindfulness since 2001. John regularly incorporates mindfulness  with clients, as well as in his work with Gender Equity & Reconciliation International, a program that convenes public workshops for healing and transformation between women and men, in the United States, South Africa, and London. John leads the NextSteps Seattle project, an initiative to secure public and private funding for workshops to renew and balance relationships between women and men in the wake of the #metoo movement. Find out more about John at: http://www.johntsungmeguy.com/

Wednesday, April 3, 2019
Courses and Workshops
Richard Berger, MD and Karen "Karb" Bullard, RYT 500
6:30 pm - 9:00 pm  »  CCFW 3903 Brooklyn Ave NE, Seattle, WA

Please review this note from Dr. Berger BEFORE registering to ensure that this class will be a proper fit for your needs. 

Register here.

About the course

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.

Research shows the benefits of MBSR:

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

Additionally, neurophysiological studies have shown increased brain growth and function in areas of emotional control and executive function in as little as 8 weeks. 

In each class Dr. Berger will lead presentations, instruct mindfulness practices, and facilitate discussions and inquiry into the meaning of the practices. Participants will learn formal mindfulness practices, such as awareness of breath meditation, the body scan, seated meditation, yoga, as well as informal practices, such as mindful walking. Participants are encouraged to draw upon the informal practices in daily life as well as spend 30-45 minutes of formal practice each day throughout the course. Dr. Berger will be available by email and phone to provide participants with further guidance as needed in their personal practices. The weekly syllabus includes: 

Week 1: There is more right with you than there is wrong with you
Week2: Perception and Creative Responding
Week 3: There is Power and Pleasure in Being Present
Week 4: Awareness of Being Stuck and Getting Unstuck
Week 5: Reacting versus Responding
Week 6: Mindful Communication
Week 7: Choiceless awareness
Week 8: Where to go from Here

All Day Retreat: Staying with It, Continuous Awareness

Class Dates

8-week course on Wednesday evenings for 2.5 hours
April 3 - May 22, 2019, 6:30 pm – 9:00 pm
Retreat Saturday May 18, 2019, 9:30am – 4:00pm

Course Fees

     $370.00: Regular registration
     $375.00: Registration with a certificate of completion to use for CEUs

UW Affiliate Discounts

     20% off for UW faculty and staff - must register with UW email address and provide department name, office, and position. 
     25% off if paying with a UW budget number, with department approval. Must enter budget name and number at registration.

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140   Important note: Scholarship applicants will be notified no later than 3 weeks prior to the first day of class. Applicants must wait to register for the course until a decision has been made in order to qualify

About the Instructors

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.

 

Karen "Karb" Bullard, RYT 500 Karb has been practicing yoga since 1998. She has completed three teacher training programs and is a Certified Mindfulness Instructor via Mindful Schools. Karen was introduced to yoga shortly before her first pregnancy and it has led her to tools that have helped her embrace parenting and life with its continual challenges and rewards. It is the physical practice of asana that led Karb to discover an inner quiet and peace that is leading her along this journey called life. Her gentle low-key style and ability to relate to and connect with others are what bring her students (age 8 - 89) returning to her classes time and again

Thursday, April 11, 2019
Free Public Lectures
Nancy Gonzales, PhD
7:00 - 8:30 PM  »  University of Washington, Kane Hall, Rm. 120, 4069 Spokane Ln, Seattle, WA 98103

This lecture is free and open to the public. Registration will open in January.

About this lecture

Dr. Gonzales will examine how contextual and cultural experiences of Latinx youth provide unique challenges and opportunities for positive development. She also will discuss how culturally informed research can inform interventions, policies and practices to reduce educational inequalities and improve lives.

 

About the presenter

Nancy Gonzales, PhD is Foundation Professor of psychology and dean of natural sciences in the College of Liberal Arts and Sciences at Arizona State University.  Her research examines culturally-informed models of family and youth resilience in low-income communities. Over the past 20 years, her work has been funded by the National Institutes of Health, the National Science Foundation, the Helios Education Foundation, and the Institute for Educational Sciences and has contributed important insights into the cultural strengths, challenges, and positive development of Mexican Americans living in the Southwest. This research encompasses multiple collaborations and research studies that collectively span across the lifespan, from birth to young adulthood. 

Full bio and CV