Events

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Tuesday, October 2, 2018
Courses and Workshops
Richard Berger, MD
6:30 pm - 9:00 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

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

Register here.

Tuesdays, October 2 - November 20, 2018 | 6:30 pm- 9:00 pm

Retreat will be held on November 17, 2018 | 9:30 am - 4:00 pm
 

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 Tuesday evenings for 2.5 hours
October 2 - November 20, 2018, 6:30 pm – 9:00 pm
Retreat Saturday November 17, 2018, 9:30am – 4:00pm

Course Fees

     $370.00: Regular registration
     $375.00: Registration with clock hours or 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.

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 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, patient, funny, and accepting."

"I enjoyed Richard's cheerful patient attitude."

Sunday, October 7, 2018
Courses and Workshops
Ann Hollar, M.Ed.
4:00pm – 5:15pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Registration is required, space is limited. Register here

Sundays, October 7- November 11, 2018  |  4:00pm – 5:15pm

Course Description

Is your teen driven to distraction? 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 will help your teen navigate these 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. 

Last year, 100% of teens who took this class at CCFW said they would recommend it to a friend. Mindfulness helped...

·       100% of the class calm down when upset or stressed

·       93% be better listeners

·       79% make better decisions

·       71% avoid fights or arguments

After taking Mindfulness 101, teens said: 

"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."

"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."

"I learned how to listen to others way better (friends, family, teachers). The breathing exercise also helps me fall asleep."

"Life can be overwhelming and this helps a lot."

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

"If I just focus on one thing at a time I am better off."

"I was pretty upset going to a class at school, and I used mindful walking to calm down."

"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."

"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!"

Schedule

Sundays, 4:00 - 5:15pm
October 7 – November 11, 2018

Week 1: Brain, Body, Breath - 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

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 will be notified 3 weeks prior to the first day of class, please submit applications before then! 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."

Monday, October 8, 2018
Drop-in Meditation Sessions
Maya Nader
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Drop-in meditation sessions are free. Register is required. 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 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

Wednesday, October 17, 2018
Courses and Workshops
Maya Nader
6:00pm - 8:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Wednesdays, October 17 - December 12, 2018  |  6:00pm – 8:00pm

** No class on Wednesday before Thanksgiving Holiday, November 21, 2018.

Register here.

Course Description

Compassion Cultivation Training (CCT) is an 8-week educational program designed to help you improve your resilience and feel more connected to others—ultimately providing an overall sense of well-being. A compassionate attitude can greatly reduce the distress people feel in difficult situations and can become a profound personal resource in times of stress. Thupten Jinpa, the senior author of CCT, describes the program in these words: "What CCT aims to do is to make people become more aware and more connected with their compassionate nature so that their instinctive response to a given situation will come from that compassionate understanding standpoint rather than negative excessive judgement."

There is a growing body of research which asserts the value of cultivating compassion. As a wholesome state of mind, compassion is essential to individual well-being. As an ethical orientation, compassion is also essential for sustaining rich nourishing relationships. As a social force, it is crucial for addressing global, socio-economic dilemmas.

Participants probe real-world questions such as: What is compassion? What blocks it? Are there limits to compassion? Is there a difference between empathy and compassion? If living from compassion is all it is cracked up to be, why is self-compassion so difficult? How do I enhance my resilience while decreasing worry? How do I jumpstart a sustainable meditation practice? How do I have more meaningful connections with family, friends and co-workers?

You will learn through instruction, meditation, mindfulness and experiential exercises how to cultivate the daily-life skills needed to strengthen the qualities of compassion, courage and resilience. We will discuss how you can "move your attention at will, and how attention is like a spotlight," as Dr. Paul Gilbert says, "whatever it shines on is what becomes brighter in the mind..."

Not only has cultivating compassion been found to reduce the frequency and intensity of destructive emotions (such as anger and hatred), it is also a sustainable response to the suffering of others, and actually alleviates empathetic distress and burnout. Consequently, Compassion Cultivating Training is relevant to those in health and human services roles who regularly witness suffering in their work. The program is also of value to anyone challenged by suffering in themselves or in our world. This includes parents, caregivers, educators, healthcare professionals, therapists, executives, public servants, and people in a wide range of professions and life contexts. No previous meditation experience is required.

What to expect:

A two hour weekly class that includes discussion, and in-class partner and small-group listening and communication exercises.
Daily meditation practices to develop kindness, empathy, compassion for others, and self-compassion.
Real-world "homework" assignments to practice compassionate thoughts and action.

Week 1: Learning to settle the mind
Week 2: Cultivating loving-kindness 
Week 3 & 4: Developing loving-kindness and compassion for oneself
Weeks 5: Establishing our shared common humanity, recognizing Interdependence
Week 6: Cultivating compassion toward others 
Week 7: Building resilience to recognize the pain and suffering, and facing it with a warm embrace
Week 8: Last session we will integrate all the steps in one meditation 

Class Dates

8-week course
Wednesdays, October 17 – December 12, 2018  |  6:00pm – 8:00pm 

Course Fees

$320.00 regular registration
$325.00: 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.

If you are interested in financial assistance, CCFW offers two 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   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

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. Maya is also a certified yoga teacher. She teaches yoga and meditation in retirement communities and to prison residents and staffAdditionally, she volunteers for Seattle based non-profit organizations looking to bring mindfulness to K-12 schools and compassionate story telling to the community.  More on Maya at: https://mayanader.com/

Past participants reviews of Maya:

 "Maya was completely natural and was able to address questions on an appropriate depth even when challenged to go quite deep." CCT Participant Summer 2018 

  "I found the meditations led by Maya at the beginning of each class, along with sometimes some movement, to be very beneficial. I found the guided meditations that we practiced at home to be very beneficial as well. I found the exercises and the videos to be very beneficial, and I liked Maya's warm teaching style." CCT Participant Winter 2017

 

Saturday, October 27, 2018
Family Events
Lenna Liu, MD, MPH
9:00 AM - 12:00 PM  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here

About the course:

Do you worry that your child is a picky eater? Or that your child is hungry all of the time? Do you have or work with a toddler who repeatedly refuses to eat certain foods? Does mealtime sometimes feel more like a battle than an enjoyable time of the day??? We invite you to join this workshop if you answered “yes” to any of these questions. In this half-day event, Dr. Liu, a pediatrician with expertise in childhood obesity, will share her experience and guide experiential practices that promote healthy relationships with food. This workshop is designed for caregivers – parents, family members, childcare providers, and educators.

During this workshop, participants will:

  • Explore the interconnection of comfort, security, and eating
  • Understand children’s natural growth patterns and how it impacts eating
  • Explore the relationship of emotions to food and eating
  • Reflect on their current and past relationships with food
  • Discuss strategies to change their and their children’s experiences during mealtime
  • Draw upon mindfulness-based practices to shift their experience with eating

Participants will leave with a more holistic and expanded view of food and eating, as well as strategies to ride the waves in children’s changing eating behaviors.  Join Dr. Liu for a workshop that will help you begin to reclaim mealtime as a nourishing, enjoyable time of the day.

Please Note: While there will be room for discussion on topics such as body image, self-esteem and over-eating during the workshop, please note that Dr. Liu cannot provide medical advice regarding individual conditions. 

Workshop fee:  $50.00, which includes a Certificate of Completion for 3 hours for CEUs for licensed psychologistsmarriage and family therapistsmental health counselors, and social workers in Washington State. 

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: 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 the instructor:
Lenna L. Liu, MD, MPH is a Professor of Pediatrics at the University of Washington School of Medicine and Seattle Children’s Hospital. She practices general pediatrics at Odessa Brown Children’s Clinic. Dr. Liu is active locally and nationally on childhood obesity prevention and management efforts, particularly with an emphasis on health disparities and low-income populations.  She is the physician lead for the Seattle Children’s Obesity Program which includes clinical services, education, research and advocacy. She is also trained in yoga, meditation, and mindfulness and working to bring mindfulness and mindful eating to pediatrics and obesity prevention.

 

Friday, December 7, 2018
Free Public Lectures
Sam Himelstein, 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 is required. 
Registration will open 10/1/2018.

About the presenter: Sam Himelstein, Ph.D., is a Licensed Psychologist specializing in working with juvenile justice-involved youth, addiction, and trauma. He travels the country speaking at conferences and conducting professional trainings and is the president of the Center for Adolescent Studies. He is passionate about training professionals from multiple disciplines in creating authentic, healing relationships with adolescents that contribute to positive outcomes. A formerly incarcerated youth himself, Dr. Himelstein was privileged to change his life from a path of drugs, violence, crime, and self-destruction to that of healing and transformation. His mission is to help young people become aware of the power of self-awareness and transformation, and train professionals with similar interests.

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

Registration is required. 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.