Previous Events

Drop-in Meditation Sessions

CCFW is pleased to offer free monthly drop-in meditation sessions. A different 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.

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

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

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

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

About the Instructor

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

Thursday, July 21, 2016
Courses and Workshops
Maya Nader
Thursdays, 6:00 - 8:00pm  »  CCFW

Registration is required. Please register here.

Course Description

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

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

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

Class flyer

Class Schedule

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

Class size: 6 - 15 participants

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

Course Fees

$275.00 regular registration
$280.00: Registration with clock hours or a certificate of completion to use for CEUs
$206.25 (25% off): UW Affiliate Registration, which requires department approval and budget number
Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructor

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

Tuesday, August 2, 2016
Drop-in Meditation Sessions
Diane Hetrick
6:00 - 7:00pm  »  CCFW

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

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

About the Instructor

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

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

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

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

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

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

About the Instructor

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

Tuesday, September 6, 2016
Drop-in Meditation Sessions
Elizabeth Lin, MD
6:00 - 7:00pm  »  CCFW

Drop-in meditation sessions are free. This class is full. Please email mindful@uw.edu to be added to a waitlist.

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

About the Instructor

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

Tuesday, September 20, 2016
Family Events
Robyn Long, MA, E-RYT
6:00 - 7:30 pm  »  CCFW

What is mindfulness, and how does it affect our brains? We’ll explore these concepts through art and games, and do short, fun mindfulness practices you can build into your family’s daily routines. This event will be led by Robyn Long.

Registration is required. Please register here.

About the Presenter

Robyn leads CCFW’s community outreach and dissemination efforts. She has completed several teacher-training programs in yoga and mindfulness, including specialized courses for children, youth, cancer, trauma, disabilities, and pregnancy. Prior to joining CCFW, she facilitated community-research yoga programs for pediatric cancer patients and their families at the University of Calgary. At Perkins School for the Blind she developed and led a yoga program for children and teens with visual impairment and deafblindness. Robyn has also led global partnership-building initiatives at the Harvard School of Public Health and facilitated mindfulness and health programs for refugees in the Middle East. 

Thursday, September 22, 2016
Courses and Workshops
Diane Hetrick
Thursdays 6:30 – 8:30pm  »  CCFW

Registration is required. Please register here

Course Description

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

The training includes:

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

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

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

In this course, individuals will learn how to:

• Increase kindness and compassion for themselves and others

• Develop deeper levels of serenity, resilience and creativity

• Calm the mind and direct thoughts more positively

• Sharpen their ability to focus and pay attention

• Access a variety of self-care skills and techniques

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

Class Dates

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

Course Fees

$275.00 regular registration
$280.00: Registration with a certificate of completion to use for CEUs
$206.25 (25% off): UW Affiliate Registration, which requires department approval and budget number
Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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/

Tuesday, September 27, 2016
Professional Events
Robyn Long, MA, E-RYT
Introduction to Mindfulness for Children and Youth  »  CCFW

In this session we will review the latest research related to mindfulness and pediatric populations. You will come away with an understanding of the physiological and psychological benefits of different programs. We will also:

  • Learn about the types of mindfulness programs offered for this population in educational, clinical, and community settings.
  • Discuss strategies for sharing mindfulness with children and youth.
  • Learn basic practices to share with this population.

Registration required. Please register here.

 About the Presenter

Robyn Long leads CCFW's community outreach and dissemination efforts. She has completed several teacher-training programs in yoga and mindfulness, including specialized courses for children, youth, cancer, trauma, disabilities, and pregnancy. Prior to joining CCFW, she facilitated a community-research yoga program for pediatric cancer patients and their families at the University of Calgary. At Perkins School for the Blind she developed and led a yoga programs for children and teens with visual impairment and deafblindness. Robyn has also lead global partnership building initiatives at Harvard School of Public Health and facilitated mindfulness and health programs for refugees in the Middle East. She is the lead author of the book "Yoga Thrive for Youth: Practices to promote wellness during and after cancer treatment" (2015, University of Calgary).

Wednesday, September 28, 2016
Courses and Workshops
Richard Berger, MD
Wednesdays 6:30 - 9:00pm | Retreat Sat, Nov 5, 2016, 9am-3pm (retreat location TBD)  »  CCFW

Registration is required. Please register here.

Course Description

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

Class Dates

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

Course Fees

$325.00 regular registration
$330.00: Registration with clock hours or a certificate of completion to use for CEUs
$243.75 (25% off): UW Affiliate Registration, which requires department approval and budget number
Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructor

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

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

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

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

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

"I enjoyed Richard's cheerful patient attitude."

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

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

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

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

About the Instructor

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

Monday, October 10, 2016
Courses and Workshops
Elizabeth Lin, MD
Mondays, 6:00 – 8:30pm; Retreat: Sun, Nov 20, 2016, 12:30pm-4:30pm  »  CCFW

Registration is required. Please 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

8-week course on Monday evenings for 2.5 hours
October 10 – November 28, 2016 from 6:00 - 8:30pm
Retreat: Sunday, November 20 (12:30pm - 4:30pm)

Course Fees

$335.00 regular registration
$340.00: Registration with a certificate of completion to use for CEUs
$251.25 (25% off): UW Affiliate Registration, which requires department approval and budget number
Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructor

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

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.”

Sunday, October 16, 2016
Courses and Workshops
Ann Hollar, M.Ed.
4:00 - 5:15pm  »  CCFW

Registration is required. Please register here.

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 16 - November 20, 2016

Please note that class on November 20 will start later and run from 5:30 - 6:45pm.

Week 1 Oct 16: Brain, Body, Breath - Understanding the basics

Week 2 Oct 23: Home Sweet Home - Creating a sense of ease within ourselves

Week 3 Oct 30: Driven to Distraction - Learning how to focus attention

Week 4 Nov 6: Making Sense of your Senses - Slowing down and noticing

Week 5 Nov 13: Riding the Storm - Being with, not thrown, by strong emotions

Week 6 Nov 20 (class will be from 5:30-6:45pm): Giving Thanks - The power of gratitude and kindness

Course Fees

$150.00: Regular registration
$112.50 (25% off): UW Affiliate Registration, which requires department approval and budget number
Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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, October 25, 2016
Professional Events
Liliana Lengua, PhD
6:00 - 7:30 pm  »  CCFW

Learn about this growing research area and discuss relevant studies on the effects of mindfulness on parents and their children. We will also learn how mindfulness can be shared with families in community settings, including early learning setting.

Registration is required. Please register here

About the Presenter

Liliana Lengua, Ph.D., UW Professor of Psychology and director of the Center for Child and Family Well-Being, is a child clinical psychologist and a mother of 3 children. She is an internationally recognized expert on children's vulnerable and resilient responses to stress, demonstrating how paretning and children's temperament contributes to children's unique responses to stress. She is also recognized for her research on the effects of stress and disadvantage on parenting and children's social-emotional development, and has developed an evidenced-based parenting program infused with mindfulness practices to enhance parenting effectiveness. She has been the principal investigator of several federally funded research projects and is the author of over 80 published papers. She serves on the steering committee for the CDC funded Washington State Essentials for Childhood Initiative, collaborates with the Harvard Center for the Developing Child Frontiers of Innovation, and serves on the board of trustees for Neighborhood House, a private, nonprofit and anti-poverty organization. 

Tuesday, November 1, 2016
Drop-in Meditation Sessions
Maya Nader
6:00 - 7:00pm  »  CCFW

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

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

Tuesday, November 15, 2016
Family Events
Lenna L. Liu, MD, MPH
6:00 - 7:30 pm  »  CCFW

How can mindfulness help us create healthier habits? Discover everyday mindful eating practices through fun activities as a family. This event will be led by Dr. Lenna Liu.

Registration is required. Please register here.

About the Presenter

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.

Tuesday, November 22, 2016
Professional Events
Lenna L. Liu, MD, MPH
6:00 - 7:30 pm  »  CCFW

Consider viewing childhood obesity through a different lens of mindfulness and mindful eating. Experience mindful eating practices and get some ideas to incorporate into your practice.  This event will be led by Dr. Lenna Liu. 

Registration is required. Please register here.

About the Presenter

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.

Tuesday, December 6, 2016
Drop-in Meditation Sessions
Diane Hetrick
6:00 - 7:00pm  »  CCFW

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

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

About the Instructor

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

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

Tuesday, December 13, 2016
Professional Events
Felice Orlich, PhD
6:00 - 7:30 pm  »  CCFW

Registration is require. Please register here

Explore the emerging research on mindfulness-based interventions for children and adolescents with special needs. Mindfulness-based practices are a readily accessible approach for this broad group of children and teens. Considerations of when to use mindfulness and strategies for practice will be discussed with an eye towards integration across environments.

About the Presenter

Dr. Felice Orlich is a pediatric neuropsychologist and the Director of Community Outreach at Seattle Children’s Hospital. She is Clinical Associate Professor of Psychiatry and Behavioral Sciences at the University of Washington Medical School and an attending at Seattle Children’s Hospital. She has been integrally involved in developing and implementing start-of-the-art models of care for individuals with autism spectrum disorder (ASD) across the lifespan for the past 17 years. Her research is focused on improving quality of life in individuals with ASD. She is interested in how integrative treatment approaches, spanning the community, clinic and home environments improve outcomes for individuals with ASD.

Wednesday, January 4, 2017
Courses and Workshops
Yaffa Maritz and Blair Carleton
12:00pm - 2:30pm  »  CCFW

Registration is required. please register here

Thursdays, January 4 – February 22, 2018 12:00-2:30PM
Retreat Sunday February 11, 2018, 1:00PM-5:00PM

Course Description

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. 

Class Dates

8-week course
January 4 – February 22, 2018 from 12:00-2:30pm
Retreat: Sunday, February 11, 2018, 1:00pm - 5:00pm

Course Fees

$380.00 regular registration
$385.00: Registration with a certificate of completion to use for CEUs
$285.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz
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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

Blair Carleton
Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR).  She received her MSC Teacher Certificate from UCSD’s Center for Mindful Self-Compassion.  Blair studied Shame-Resilience with Brene Brown, and went on to teach the curriculum just as Dr. Brown’s first TED talk went viral.  But it was after a weekend workshop at CCFW that she fell head over heels in love with Dr. Kristin Neff’s pioneering research on Self-Compassion.  Blair studied with both founders of Mindful Self-Compassion, Dr. Neff and Dr. Chris Germer, a clinician at Harvard Medical School.  She received her B.A. from Yale University.

Blair has taught MSC to all walks of life: every single time she teaches, she is filled with gratitude to watch people enhance their own lives before her very eyes. She credits her beloved practice of Mindfulness to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein and Joel and Michelle Levey. She is tickled pink to be teaching with Yaffa Maritz, her friend, colleague, and the one who taught her 8-week MSC course at CCFW. More at: http://sb9.banyanstudio.net/

Thursday, January 5, 2017
Courses and Workshops
Yaffa Maritz and Blair Carleton
12:00pm - 2:30pm  »  CCFW

Thursday afternoons, January 5 – February 23, 12:00pm – 2:30pm*
Retreat: Sunday, February 12 (1:00pm - 5:00pm)
* Please note that the first class on Jan 5 will be 15 mins longer (12:00 - 2:45pm)

This course has reached capacity. If you would like to add your name to a waitlist, please click here.

Course Description

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. 

Class Dates

8-week course on Thursday afternoons for 2.5 hours
January 5 – February 23, 2017 | 12:00pm – 2:30pm*
Retreat: Sunday, February 12 (1:00pm - 5:00pm)

* ​Please note that the first class on Jan 5 will be 15 mins longer (12:00 - 2:45pm)Course Fees

$360.00 regular registration
$365.00: Registration with a certificate of completion to use for CEUs
$270.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz
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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

Blair Carleton
Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR).  She received her MSC Teacher Certificate from UCSD’s Center for Mindful Self-Compassion.  Blair studied Shame-Resilience with Brene Brown, and went on to teach the curriculum just as Dr. Brown’s first TED talk went viral.  But it was after a weekend workshop at CCFW that she fell head over heels in love with Dr. Kristin Neff’s pioneering research on Self-Compassion.  Blair studied with both founders of Mindful Self-Compassion, Dr. Neff and Dr. Chris Germer, a clinician at Harvard Medical School.  She received her B.A. from Yale University.

Blair has taught MSC to all walks of life: every single time she teaches, she is filled with gratitude to watch people enhance their own lives before her very eyes. She credits her beloved practice of Mindfulness to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein and Joel and Michelle Levey. She is tickled pink to be teaching with Yaffa Maritz, her friend, colleague, and the one who taught her 8-week MSC course at CCFW.

Thursday, January 5, 2017
Courses and Workshops
Yaffa Maritz and Blair Carleton
6:00pm - 8:30pm  »  CCFW

Thursday evenings, January 5 – February 23, 6:00pm – 8:30pm*
Retreat: Sunday, February 12 (1:00pm - 5:00pm)
* ​Please note that the first class on Jan 5 will be 15 mins longer (6:00 - 8:45pm)

This course has reached capacity. If you would like to add your name to a waitlist, please click here.

Course Description

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. 

Class Dates

8-week course on Thursday evenings for 2.5 hours
January 5 – February 23, 2017 | 6:00pm – 8:30pm*
Retreat: Sunday, February 12 (1:00pm - 5:00pm)

* ​Please note that the first class on Jan 5 will be 15 mins longer (6:00 - 8:45pm)

Course Fees

$360.00 regular registration
$365.00: Registration with a certificate of completion to use for CEUs
$270.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

Blair Carleton

Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR).  She received her MSC Teacher Certificate from UCSD’s Center for Mindful Self-Compassion.  Blair studied Shame-Resilience with Brene Brown, and went on to teach the curriculum just as Dr. Brown’s first TED talk went viral.  But it was after a weekend workshop at CCFW that she fell head over heels in love with Dr. Kristin Neff’s pioneering research on Self-Compassion.  Blair studied with both founders of Mindful Self-Compassion, Dr. Neff and Dr. Chris Germer, a clinician at Harvard Medical School.  She received her B.A. from Yale University.

Blair has taught MSC to all walks of life: every single time she teaches, she is filled with gratitude to watch people enhance their own lives before her very eyes. She credits her beloved practice of Mindfulness to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein and Joel and Michelle Levey. She is tickled pink to be teaching with Yaffa Maritz, her friend, colleague, and the one who taught her 8-week MSC course at CCFW.

Monday, January 9, 2017
Drop-in Meditation Sessions
Richard Berger, MD
6:00pm - 7:00pm  »  CCFW

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

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

About this Session

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

About the Instructor

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

Tuesday, January 17, 2017
Courses and Workshops
Maya Nader
6:00pm - 8:00pm  »  CCFW

Tuesdays, January 17 – March 7, 2017, 6:00pm – 8:00pm

Registration is required; please 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

Class flyer

Class Dates

8-week course on Tuesday evenings for 2 hours
January 17 – March 7, 2017 | 6:00 – 8:00pm

Course Fees

$300.00 regular registration
$305.00: Registration with a certificate of completion to use for CEUs
$225.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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 a certified yoga teacher, and teaches yoga in prisons to residents and staff. More on Maya at mayanader.com

Wednesday, January 18, 2017
Courses and Workshops
Diane Hetrick
6:30pm - 8:30pm  »  CCFW

Wednesdays, January 18 – February 22, 2017, 6:30pm – 8:30pm

This course has reached capacity. If you would like to add your name to a waitlist, please click 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 Wednesday evenings for 2 hours
January 18 – February 22, 2017 | 6:30 – 8:30pm

Course Fees

$250.00 regular registration
$255.00: Registration with a certificate of completion to use for CEUs
$187.5 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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/

Monday, February 13, 2017
Drop-in Meditation Sessions
Maya Nader
6:00pm - 7:00pm  »  CCFW

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

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

About this Session:

This session 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

Monday, March 13, 2017
Drop-in Meditation Sessions
Elizabeth Lin, MD
6:00pm - 7:00pm  »  CCFW

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

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

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

About the Instructor

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

Wednesday, March 15, 2017
Courses and Workshops
Rick Berger, MD
6:30pm - 9:00pm  »  CCFW

Registration is required. Please register here.

Wednesdays, March 15 – May 3, 2017, 6:30pm – 9:00pm
Retreat Saturday April 22, 2017, 9:00am – 3:00pm

Course Description

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

Class Dates

8-week course on Wednesday evenings for 2.5 hours
March 15 – May 3, 2017 from 6:30 - 9:00pm
Retreat: Saturday April 22 (9:00am - 3:00pm)

Course Fees

$350.00: Regular registration
$355.00: Registration with clock hours or a certificate of completion to use for CEUs
$262.50 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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."

Thursday, March 16, 2017
Courses and Workshops
Yaffa Maritz and Elizabeth Lin
6:00pm - 8:30pm  »  CCFW

Registration is full. Add yourself to the waitlist  here or check out our afternoon Mindful Self-Compassion course back on the events page. 

Thursdays, March 16 – May 4, 2017, 6:00pm – 8:30pm
Retreat Sunday April 23, 2017, 1:00pm - 5:00pm

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

8-week course on Thursday evenings for 2.5 hours
March 16 – May 4, 2017 from 6:00 - 8:30pm
Retreat: Sunday, April 23, 2017, 10am-2pm

Course Fees

$360.00 regular registration
$365.00: Registration with a certificate of completion to use for CEUs
$270.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz, LMHC
Yaffa 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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

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

Thursday, March 16, 2017
Courses and Workshops
Yaffa Maritz and Blair Carleton
12:00pm - 2:30pm  »  CCFW

Registration is required. please register here

Thursdays, March 16 – May 4, 2017, 12:00-2:30PM
Retreat Sunday April 23, 2017, 1:00PM-5:00PM

Course Description

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. 

Class Dates

8-week course on Thursday evenings for 2.5 hours
March 16 – May 4, 2017 from 6:00 - 8:30pm
Retreat: Sunday, April 23, 2017, 1:00pm - 5:00pm

Course Fees

$360.00 regular registration
$365.00: Registration with a certificate of completion to use for CEUs
$270.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz
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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

Blair Carleton
Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR).  She received her MSC Teacher Certificate from UCSD’s Center for Mindful Self-Compassion.  Blair studied Shame-Resilience with Brene Brown, and went on to teach the curriculum just as Dr. Brown’s first TED talk went viral.  But it was after a weekend workshop at CCFW that she fell head over heels in love with Dr. Kristin Neff’s pioneering research on Self-Compassion.  Blair studied with both founders of Mindful Self-Compassion, Dr. Neff and Dr. Chris Germer, a clinician at Harvard Medical School.  She received her B.A. from Yale University.

Blair has taught MSC to all walks of life: every single time she teaches, she is filled with gratitude to watch people enhance their own lives before her very eyes. She credits her beloved practice of Mindfulness to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein and Joel and Michelle Levey. She is tickled pink to be teaching with Yaffa Maritz, her friend, colleague, and the one who taught her 8-week MSC course at CCFW.

Saturday, March 18, 2017
Professional Events
Sharon Stanley, Ph.D.
9:00am - 5:00pm  »  CCFW

Overview
This workshop will provide participants with the knowledge and insight necessary to recognize the physical, mental, and emotional effects of historical trauma and cultural legacies of resilience. We will explore strategies to support clients in working through this trauma, as well as self-care practices to manage the contagious effects of unresolved trauma. 

Registration is required. Please register here.

Background

Research demonstrates that the emotional and physical effects of trauma can be traced to historical experiences of slavery, oppression, war, immigration, poverty and other dehumanizing events. The intergenerational transmission of trauma radically disrupts the autonomic nervous system, resulting in chronic patterns of intense emotion, destructive behavior and physical illness. Knowledge of this trauma can enable mental health practitioners to support clients in identifying and regulated their disrupted emotional states.

In addition, while treating traumatized clients, mental health practitioners are vulnerable to the contagion of unresolved trauma. Awareness of the personal effects of historical adversity allows self-compassion and creativity to break the bonds of traumatic suffering that are held in immobilizing states of shame and powerlessness. With self-compassion and other mindful somatic practices, practitioners can strengthen their resiliency to the effects of vicarious trauma. This enhanced resiliency bolsters their effectiveness working with clients and prevents compassion fatigue and burn-out.

Workshop Format and Objectives

This workshop will include research presentations, reflective processing, dyadic practice, group discussion, and videos to explore the following topics:

  • Introduction to intergenerational trauma
  • Epigenesis and Attachment Processes
  • Experiences of specific cultural groups and trauma-related responses
  • Cultural traditions for regulation and resilience
  • Changing neurological patterns of dysregulation
  • Somatic practices to enhance self-compassion

At the end of the workshop, participants will recognize the physical, mental and emotional effects of historical trauma as well as cultural-based legacies for survival and healing. This knowledge can enhance self-compassion to shift a sense of shame, judgment and helplessness regarding distressing behavior. With self-compassion comes an empowered ability to care for the self and others by regulating the autonomic nervous system. As participants enter into mindful relational connection within themselves and others, we will identify sensations that indicate neural dysregulation and explore bodily based interventions they are able to achieve inner compassion, calm, creativity and productive social engagement.   

About the Presenter

Sharon Stanley, Ph.D. is an educator and psychotherapist in the field of trauma and has developed creative, body-centered relational practices to regulate and transform the physical and emotional reactions that come with adversity.  Her integration of current research in interpersonal neurobiology and ancient indigenous and traditional wisdom are at the core of her recent book published by Routledge, "Relational and Body-Centered Practices for Healing Trauma: Lifting the Burdens of the Past". Sharon has spent many years teaching somatic psychotherapy for healing historical trauma to First Nations People in Canada, psychiatrists in Israel and psychotherapists in Belfast Ireland. Sharon leads educational seminars for practitioners working with people with trauma and has a small psychotherapy practice on Bainbridge Island, Washington. Learn more about Sharon and Somatic Transformation at: www.somatictransformation.com

Fees and Workshop Details

The workshop is Saturday, March 18, 2017, 9:00am – 5:00pm. Participants will have a one-hour lunch break. There are several places to eat within walking distance of CCFW. Or feel free to bring your lunch. You are welcome to use our kitchen which has a refrigerator and a microwave. 

This workshop will be limited to 25 people.

Fees:

$190.00 regular registration (includes certificate of completion for CEUs)
$142.50 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

Tuesday, March 21, 2017
Courses and Workshops
Elizabeth Lin, MD, MPH
6:00pm - 8:30pm  »  CCFW

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

Registration is required. Please register here

Tuesdays, March 21 – May 9, 2017, 6:00pm – 8:30pm
Retreat Sunday April 30, 8:30am – 3:00pm

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 MBSRParticipants 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 on Tuesday evenings for 2.5 hours
March 21 – May 9, 2017 from 6:00 - 8:30pm
Retreat: Sunday, April 30,  8:30am – 3:00pm

Course Fees

$350.00: Regular registration
$355.00: Registration with clock hours or a certificate of completion to use for CEUs
$262.50 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructor

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

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.”

Sunday, March 26, 2017
Courses and Workshops
Ann Hollar, M.Ed.
4:00pm - 5:15pm  »  CCFW

Registration is required. Please register here

Sundays, March 26 - May 7, 2017, 4:00 – 5:15pm
Note: there is no class on April 16

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
March 26 – May 7, 2017
Note: there is no class on April 16

Week 1 March 26: Brain, Body, Breath - Understanding the basics

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

Week 3 April 9: Driven to Distraction - Learning how to focus attention

Week 4 April 23: Making Sense of your Senses - Slowing down and noticing

Week 5 April 30: Riding the Storm - Being with, not thrown, by strong emotions

Week 6 May 7: Giving Thanks - The power of gratitude and kindness

Course Fees

$175.00: Regular registration
$131.25 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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, April 10, 2017
Drop-in Meditation Sessions
Diane Hetrick
6:00pm - 7:00pm  »  CCFW

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

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

About this Session:

We'll explore the art and science of how mindfulness helps us to increase our compassion for ourselves and others. Diane will share highlights of the latest research showing the relationship between mindfulness and compassion; offer some practical ideas of how to increase these qualities in the day to day of your life; and you'll have a chance to experience a guided meditation practice.
 

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/

Friday, April 28, 2017
Special Events
2017 Mindfulness Research Conference
April 28: 8:30am - 8:30pm | April 29: 8:00am - 4:30pm  »  Center for Urban Horticulture, 3501 NE 41st St., Seattle, Washington, 98105

This conference is co-hosted by the Centers for Child and Family Well-Being at the University of Washington and University of Wisconsin, Madison.

This meeting will bring together researchers and practitioners whose work promotes the well-being of children and families through mindfulness.  The latest research findings and their applications will be presented, with rich opportunities for discussion and networking. The focus is on advancing the science of mindfulness to enhance children’s well-being. This will be an intimate conference with limited registration.

For additional details, please visit the conference webpage.

Monday, May 8, 2017
Drop-in Meditation Sessions
Diane Hetrick
6:00pm - 7:00pm  »  CCFW

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

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

About this Session:

We'll explore the flows of compassion: to others, from others, and giving and receiving it from ourselves (self compassion). When these are out of balance, often we feel depleted, burnt out, or disconnected from others. Diane will guide us to explore our barriers or fears to giving and receiving compassion, and offer some tools and guided meditation practices to support our natural flow of compassion so we feel nourished and connected in our lives. 
 

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, May 11, 2017
Courses and Workshops
Diane Hetrick
6:00pm - 8:00pm  »  CCFW

Registration is required. Please register here

Tuersdays, May 11 – June 29, 2017  |  6:00pm - 8:00pm

Course Description

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

The training includes:

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

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

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

In this course, individuals will learn how to:

• Increase kindness and compassion for themselves and others

• Develop deeper levels of serenity, resilience and creativity

• Calm the mind and direct thoughts more positively

• Sharpen their ability to focus and pay attention

• Access a variety of self-care skills and techniques

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

Course Dates

8-week course on Thursday evenings for 2 hours
May 11 – June 29, 2017, 6:00 - 8:00pm

Course Fees

$300.00: Regular registration
$305.00: Registration with a certificate of completion to use for CEUs
$225.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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/

Monday, June 12, 2017
Drop-in Meditation Sessions
Maya Nader
6:00pm - 7:00pm  »  CCFW

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

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

About this Session

This session 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, June 14, 2017
Courses and Workshops
Maya Nader
6:00pm - 8:00pm  »  CCFW

Wednesdays, June 14 - August 9, 2017  |  6:00pm – 8:00pm

Please note there will not be class on July 5. 

Registration is required. Please 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

Please see the course handout for more details. 

Class Dates

8-week course on Wednesday evenings for 2 hours
Wednesdays, June 14 - August 9, 2017*  |  6:00pm – 8:00pm

* Note: there will not be class on July 5. 

Course Fees

$300.00 regular registration
$305.00: Registration with a certificate of completion to use for CEUs
$225.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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 a certified yoga teacher, and teaches yoga in prisons to residents and staff. More on Maya at mayanader.com

Monday, July 10, 2017
Drop-in Meditation Sessions
Richard Berger, MD
6:00pm - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Please register here.

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

About this Session

In this session we will focus on a foundational practice in mindfulness: awareness of the breath. Cultivating a sustained connection with our breath is an excellent anchor for the mind. This awareness is at the heart of many mindfulness practices. Additionally, research shows that breathing practices help us regulate our nervous system and promote enhanced mental clarity.

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.

Monday, August 7, 2017
Drop-in Meditation Sessions
Elizabeth Lin, MD
6:00pm - 7:00pm  »  CCFW

Drop-in meditation sessions are free.  Please register here

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

About this Session

In this session, we will explore how compassion and self-kindness are intrinsically woven into mindfulness.  We will practice a variety of exercises that enable us to experience moments of awareness and self-kindness. We will close by discussing how to apply these practices in one's daily life.

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 has been teaching mindfulness and compassion over the past 7 years. 

Thursday, September 7, 2017
Courses and Workshops
Elizabeth Lin, MD, MPH
6:00pm - 8:30pm  »  CCFW

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

Registration opens June 1st, 2017. Register here.

Thursdays, September 7 – October 26, 2017  |  6:00pm - 8:30pm
* Note: Class 5 will be on Sunday Oct. 8, 6:00 - 8:30pm, NOT on Thurs Oct. 5
Retreat Sunday October 15, 8:30am – 3:00pm

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 MBSRParticipants 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 on Thursday evenings for 2.5 hours
September 7 – October 26, 2017 from 6:00 - 8:30pm
** Note that the first class on Sept. 7 will go until 9:00pm **
** Note: Class 5 will be on Sunday Oct. 8, 6:00 - 8:30pm, NOT on Thurs Oct. 5 **
Retreat Sunday October 15, 8:30am – 3:00pm

Course Fees

$350.00: Regular registration
$355.00: Registration with clock hours or a certificate of completion to use for CEUs
$262.50 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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 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.”

Thursday, September 7, 2017
Courses and Workshops
Elizabeth Lin and Joel Grow
10:00am - 12:30pm  »  CCFW

Registration opens June 1st. Register here.

Thursdays, September 7 – October 26, 2017  |  10:00am – 12:30pm
Retreat Saturday October 14, 2017, 9:00am - 1:00pm

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

8-week course on Thursday mornings for 2.5 hours
Thursdays, September 7 – October 26, 2017 from 10:00am – 12:30pm
Retreat Saturday October 14, 2017, 9:00am - 1:00pm

Course Fees

$360.00: Regular registration
$365.00: Registration with a certificate of completion to use for CEUs
$270.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

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 has been teaching mindfulness and compassion over the past 7 years. 

Joel Grow, PhD. Joel 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 in both 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."

Monday, September 11, 2017
Drop-in Meditation Sessions
Diane Hetrick
6:00pm - 7:00pm  »  CCFW

Drop-in meditation sessions are free. Registration 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

Bringing a skillful attitude to our meditation can help enhance our self-compassion. The qualities of beginners mind, letting go, kindness, and non-judgmental observation can be cultivated during meditation, and make a positive impact on the rest of our lives when we are off the meditation cushion. This session will give you an opportunity to learn more about your attitude when you are meditating, and practice with these basic yet powerful qualities.

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/

Saturday, September 16, 2017
Professional Events
Lucianne Hackbert, PhD
9:00am - 1:00pm  »  CCFW

Registration is required. Please click here.
Cost: $75.00

This interactive workshop will provide caregivers, professionals and other adults who work with children and youth with an introduction to Let’s Connect (LC), a program that promotes healthy adult-child relationships. Let’s Connect is a trauma-informed program that targets 3 interrelated skill areas:

  1. Adults’ awareness of their own and the child’s emotions and emotion regulation skills
  2. Adults’ use of concrete steps to guide their response to children’s emotional arousal and challenging behavior in supportive ways
  3. Adults’ use of behaviorally-specific caregiver-child emotion communication skills that model and build emotional awareness and regulation skills and healthy coping in children and youth

Details
This half-day workshop will provide adult participants with an overview of Let’s Connect (LC) by introducing the primary concepts and core components and engaging in active group dialogue and experiential exercises.

Participants will:

  • Consider their current use of social and emotional skills including self-care strategies
  • Explore what LC offers to support and augment their existing skills so they can be attuned and responsive caregivers
  • Enhance their confidence in managing the emergent situations that arise everyday in their interactions with children and youth

Specific learning objectives include:

  • Present an overview of the LC program in light of recent research on child development, positive parenting and interpersonal neurobiology
  • Discuss the function of emotion
  • Explore how our emotional needs change as we develop and reflect differences in temperament
  • Learn skills that adults can apply every day using real-life scenarios from home, school and community settings
  • Watch LC Trainers demonstrate LC concepts and skills
  • Practice skills and self-care strategies in a supportive group

This workshop is an excellent opportunity for both parents and professionals who work with children, youth and families to self-reflect on their critical role as a model. This role brings deep satisfaction and meaning but also presents challenges and stress. Professionals who may find this event particularly useful include mental health providers, social service caseworkers, juvenile justice professionals, school counselors, community mentors and advocates involved in youth organizations.

Workshop Date

Saturday, September 16, 2017, 9:00am - 1:00pm

Workshop Cost

$75.00: Regular Registration
$56.25: (25% off): UW Affilitate Registration, which requires department approval and budget number

Scholarships may be available. Please see the registration page for details or email mindful@uw.edu

About Let’s Connect

Let’s Connect (LC) offers a developmentally grounded and trauma-sensitive lens to help adults to see children’s needs and perspectives more clearly. The LC skills are applicable across a variety of clinical and community settings. Let’s Connect has been delivered to families as a stand-alone program as well as a strategic enhancement to other child and family based treatments, such as Trauma Focused Cognitive Behavioral Therapy. For more information, please visit the LC website at www.letsconnect.org.

Considered a promising practice by the National Child Traumatic Stress Network, LC has also been recognized as a promising strategy in Child Trends' newly released report on early care and education programs that effectively address early childhood trauma. 

About the Presenter

Lucianne Hackbert, PhD is a licensed clinical psychologist and Research Associate at the Institute of Behavioral Sciences at University of Colorado, Boulder. Dr. Hackbert is one of the three developers of Let's Connect, and has 10+ years of experience developing and implementing Social and Emotional Learning programs to foster resilience in children, families and communities. Dr. Hackbert’s work has involved integrating creativity, mindfulness and movement into evidence-based approaches to address the needs of children, youth and adults and across various settings such as homes, schools, hospitals and community spaces such as gardens. Dr. Hackbert’s professional life is committed to helping adults to engage with children and youth with confidence and competence. 

Wednesday, September 27, 2017
Courses and Workshops
Richard Berger, MD
6:30pm - 9:00pm  »  CCFW

Registration is required and opens June 1st. Register here

Wednesdays, September 27– November 15, 2017  |  6:30pm – 9:00pm
Retreat Saturday November 4, 2017, 9:30am – 5:00pm

Course Description

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

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 then 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
September 27– November 15, 2017, 6:30pm – 9:00pm
Retreat Saturday November 4, 2017, 9:30am – 5:00pm

Course Fees

$350.00: Regular registration
$355.00: Registration with clock hours or a certificate of completion to use for CEUs
$262.50 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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."

 

Tuesday, October 3, 2017
Courses and Workshops
Diane Hetrick
6:00pm - 8:00pm  »  CCFW

Registration opens June 1st, 2017. Register here

Tuesdays, October 3 – November 21, 2017  |  6:00pm – 8:00pm

Course Description

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

The training includes:

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

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

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

In this course, individuals will learn how to:

• Increase kindness and compassion for themselves and others

• Develop deeper levels of serenity, resilience and creativity

• Calm the mind and direct thoughts more positively

• Sharpen their ability to focus and pay attention

• Access a variety of self-care skills and techniques

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

Course Dates

8-week course on Tuesday evenings for 2 hours
Tuesdays, October 3 – November 21, 2017, 6:00pm – 8:00pm

Course Fees

$300.00: Regular registration
$305.00: Registration with a certificate of completion to use for CEUs
$225.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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/

Sunday, October 8, 2017
Courses and Workshops
Ann Hollar, M.Ed.
4:00pm – 5:15pm  »  CCFW

Registration is required, space is limited. Register here

Sundays, October 8 – November 12, 2017  |  4:00pm – 5:15pm

Monday, October 9, 2017
Drop-in Meditation Sessions
Elizabeth Lin, MD
6:00pm - 7:00pm  »  CCFW

Drop-in meditation sessions are free.  Registration 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 draws upon cutting edge science on mindfulness and compassion to share a mind-body framework for understanding how we respond to stress. We will also explore healthy alternatives for responding to stress and practice a meditation that promotes mindfulness and compassion.   

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 has been teaching mindfulness and compassion over the past 7 years. 

Monday, November 13, 2017
Drop-in Meditation Sessions
Maya Nader
6:00pm - 7:00pm  »  CCFW

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

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

About this Session

This session 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

Thursday, November 30, 2017
Free Public Lectures
Strengthening resilience in children and families facing adversity: Learning from research and community partnerships
7:30 - 9:00 pm  »  University of Washington, Kane Hall, Room 210

* This event is free and open to the public. Registration is required. Register here!

Click here for parking information.

In this panel presentation and discussion, UW Faculty share their experience, research and insights on strengthening resilience in children and families, particularly in those facing adversity. Faculty will present their research advances, opportunities to learn from community partners, and lessons learned in our work in understanding children's and families' well-being in contexts where families are experiencing adversity, particularly in diverse communities. Faculty presentations will be followed by a panel and an opportunity for audience Q&A.
 

The panel includes:

 

CREATOR: gd-jpeg v1.0 (using IJG JPEG v80), quality = 100Stephanie Fryberg, Ph.D., Associate Professor of Psychology and American Indian Studies. Her research examines culture, race, social   class, stereotyping, prejudice and educational attainment, as well as Native American/American Indian health.

 

Janine Jones, Ph.D., Associate Professor and Director of the School Psychology Program in the College of Education.  Her research focuses on multiculturalism and culturally responsive mental health interventions. Dr. Jones' work underscores that multiculturalism is a context for resilience that reduces the negative impact of life’s unavoidable stressors on the well-being of children and adolescents of color.

 Lenna Liu, M.D., Professor of Pediatrics, Seattle Children’s and Odessa Brown Children’s Clinic. Dr Liu’s focus is on childhood obesity prevention and management, with an emphasis on addressing health disparities and integrating mindfulness and mindful eating.

 

Moderator: Liliana Lengua, Ph.D., Professor of Psychology and Director of the Center for Child and Family Well-being. Dr. Lengua's research focuses on children’s resilient and vulnerable responses to experiences of economic disadvantage and adversity, identifying protective factors that promote children’s social, emotional and academic competence in the face of adversity.

Monday, December 11, 2017
Drop-in Meditation Sessions
Ann Hollar, M.Ed.
6:00pm - 7:00pm  »  CCFW

Drop-in meditation sessions are free.

Registration is full. Join the waitlist here.  Or check out out January drop-in 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

As we head into the holidays, come take an hour to rest your busy mind, listen more deeply, show gratitude more authentically, and be kind to yourself. You will hopefully walk away inspired and ready for the coming weeks filled with family, friends, rituals, and expectations.

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.

Thursday, January 4, 2018
Courses and Workshops
Yaffa Maritz and Blair Carleton
6:00 - 8:30 PM  »  CCFW

Registration is required. Please register here

Thursdays, January 4 – February 22, 2018 6:00-8:30PM
Retreat Sunday February 11, 2018, 1:00PM-5:00PM

Course Description

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. 

Class Dates

8-week course
January 4 – February 22, 2018 from 6:00-8:30pm
Retreat: Sunday, February 11, 2018, 1:00pm - 5:00pm

Course Fees

$380.00 regular registration
$385.00: Registration with a certificate of completion to use for CEUs
$285.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz
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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

Blair Carleton
Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR).  She received her MSC Teacher Certificate from UCSD’s Center for Mindful Self-Compassion.  Blair studied Shame-Resilience with Brene Brown, and went on to teach the curriculum just as Dr. Brown’s first TED talk went viral.  But it was after a weekend workshop at CCFW that she fell head over heels in love with Dr. Kristin Neff’s pioneering research on Self-Compassion.  Blair studied with both founders of Mindful Self-Compassion, Dr. Neff and Dr. Chris Germer, a clinician at Harvard Medical School.  She received her B.A. from Yale University.

Blair has taught MSC to all walks of life: every single time she teaches, she is filled with gratitude to watch people enhance their own lives before her very eyes. She credits her beloved practice of Mindfulness to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein and Joel and Michelle Levey. She is tickled pink to be teaching with Yaffa Maritz, her friend, colleague, and the one who taught her 8-week MSC course at CCFW. More at: http://cultivatingselfcompassion.com/

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 4, 2018
Courses and Workshops
Yaffa Maritz and Blair Carleton
12:00PM-2:30PM  »  CCFW

Registration is required. Please register here

Thursdays, January 4 – February 22, 2018 12:00-2:30PM
Retreat Sunday February 11, 2018, 1:00PM-5:00PM

Course Description

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. 

Class Dates

8-week course
January 4 – February 22, 2018 from 12:00-2:30PM
Retreat: Sunday, February 11, 2018, 1:00PM - 5:00PM

Course Fees

$380.00 regular registration
$385.00: Registration with a certificate of completion to use for CEUs
$285.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz
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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

Blair Carleton
Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR).  She received her MSC Teacher Certificate from UCSD’s Center for Mindful Self-Compassion.  Blair studied Shame-Resilience with Brene Brown, and went on to teach the curriculum just as Dr. Brown’s first TED talk went viral.  But it was after a weekend workshop at CCFW that she fell head over heels in love with Dr. Kristin Neff’s pioneering research on Self-Compassion.  Blair studied with both founders of Mindful Self-Compassion, Dr. Neff and Dr. Chris Germer, a clinician at Harvard Medical School.  She received her B.A. from Yale University.

Blair has taught MSC to all walks of life: every single time she teaches, she is filled with gratitude to watch people enhance their own lives before her very eyes. She credits her beloved practice of Mindfulness to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein and Joel and Michelle Levey. She is tickled pink to be teaching with Yaffa Maritz, her friend, colleague, and the one who taught her 8-week MSC course at CCFW. More at: http://cultivatingselfcompassion.com/

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

Monday, January 8, 2018
Drop-in Meditation Sessions
Diane Hetrick
6:00pm - 7:00pm  »  CCFW

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

About this Session 

We'll explore the art and science of using mindfulness and resilience training to help you not only manage stress but thrive in the year ahead.  Diane will share highlights of the latest research about mindfulness and resilience, offer some practical ideas of how to increase these qualities in the day to day of your life; and you'll have a chance to experience a guided meditation practice.

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/

Tuesday, January 16, 2018
Courses and Workshops
Diane Hetrick
6:00pm - 8:00pm  »  CCFW

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 16 – February 20, 2018 | 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

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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 18, 2018
Free Public Lectures
Dr. Angela Rose Black
7:30 - 9:00pm  »  Kane Hall, University of Washington

Registration required. Registration is FULL as of 1/8/2018.

Ticket holders: Please bring your printed tickets with you to this event. 

Dr. Angela Rose Black will highlight the critical intersection between racial stamina, racial justice, and the utility of mindfulness and compassion based techniques in supporting both.

Key concepts (racial stamina, white fragility, mindfulness, and compassion) will be introduced; contrasting racial justice activism models will be highlighted; and real world applications will be shared. Using Mindfulness for the People's Foundational PracticeÔ, participants will increase their awareness on how mindfulness-based and compassion based self-evaluation and self-regulation tools can support a move from denial to awareness; awareness to awakening; and awakening to compassionate action in racial justice work.

About the presenter:
Dr. Angela Rose Black is an Activist, Scholar, Practitioner, and Thought Leader in the Mindfulness Movement. She is the founder and CEO of Mindfulness for the People LLC---a Black-owned social change agency that offers oppression-sensitive and culturally-responsive mindfulness training engaging Racial Battle Fatigue among People of Color and White Fragility among White people.

Wednesday, February 7, 2018
Courses and Workshops
Maya Nader
6:00pm - 8:00pm  »  CCFW

Wednesdays, February 7 - March 28, 2018  |  6:00pm – 8:00pm

Registration is required. Please 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, February 7 – March 28, 2018  |  6:00pm – 8:00pm 

Course Fees

$320.00 regular registration
$325.00: 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. 

Scholarships and income-based reduced fee options available to the community. Please see the registration page for details, or email mindful@uw.edu

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/

Sunday, February 11, 2018
Courses and Workshops
Ann Hollar, M.Ed.
4:00pm – 5:15pm  »  CCFW

Registration is required, space is limited. Register here

Sundays, February 11 - March 25, 2018  |  4:00pm – 5:15pm
**Note: No class on February 18, 2017

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 8 – November 12, 2017 

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

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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 6, 2018
Courses and Workshops
Richard Berger, MD
6:30 pm - 9:00 pm  »  CCFW

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, March 6 - May 1, 2018 | 6:30 pm- 9:00 pm
** There will not be class on March 27.

Retreat will be held on April 14, 2018 | 9:30 am - 4:00 pm

 

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
March 6– April 24, 2018, 6:30 pm – 9:00 pm
Retreat Saturday April 14, 2017, 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.

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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."

Monday, March 12, 2018
Drop-in Meditation Sessions
Diane Hetrick
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Drop-in meditation sessions are free. Register here.
Check out our future drop-ins!
 

About this Session 

We now know there are several components necessary to cultivate a compassion that is sustainable; it can even create a warm glow inside of us as we offer it to ourselves and others.

Come hear the latest insights about compassion and enjoy a guided meditation on compassion cultivation.

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/

Monday, March 19, 2018
Drop-in Meditation Sessions
Joel Grow, Ph.D.
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Drop-in meditation sessions are free. Registration 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 the Session 

All humans have an inner stream of emotions and thoughts that include criticism, doubt, and fear; That’s just our minds trying to anticipate and solve problems. When we get hooked by these experiences, many of us use strategies of ignoring or suppressing them, which usually has a counterproductive effect. Come learn practices that strengthen our emotional agility, our ability to approach inner experiences in a mindful and productive way

About the Instructor

Joel 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"

Saturday, March 24, 2018
Family Events
Liliana Lengua, Ph.D.
9:00am - 3:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Registration opesn January 1, 2018. Register here

Dr. Liliana Lengua, Child Psychologist, Psychology Professor and Director of the Center for Child and Family Well-Being will lead this 1-day training on evidence-based mindful parenting, including tools for bringing mindfulness into your everyday interactions with your child.

As parents, we strive to draw upon the most effective parenting strategies for our children. Even when we know the best practices, it can be challenging to use them consistently – particularly if there are economic or work challenges, family conflict, mental health issues, divorce, death, or other stressful life circumstances.

Incorporating mindfulness practices into parenting strategies can help parents have more positive interactions with their children. In this workshop, Dr. Lengua will interweave mindfulness with best parenting practices that can be used in every-day interactions between parents and children to enhance parents’ effectiveness and relationships with their children.

This workshop will provide you with tools and inspiration to make your parenting even more effective by tailoring your approach to your child’s personality. Additional learning objectives include:

  • Learn best parenting practices of warmth, consistency, and scaffolding
  • Use mindfulness practices to increase use of best parenting practices
  • Use mindfulness practices to be present, calm and wise-minded
  • Combine specific parenting and mindfulness practices when interacting with children.
     

Course Fee: $100.00

If you are interested in financial assistiance, CCFW offers two options

  • Income based-reduced fee of just $70.00, available to individuals with an annual household income from all sources of $60,000 or less. For more details please email mindful@uw.edu
  • A limited number of scholarship are available per course. To apply for a scholarship, please review the criteria and complete the application here:  https://catalyst.uw.edu/webq/survey/mindful/337140 Note: Scholarship applications will be notified no later than 3 weeks prior to the workshop. Applicants must wait to register for the course until a decision is 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.
     

About the Presenter

Liliana Lengua, Ph.D., UW Professor of Psychology and Director of the Center for Child and Family Well-being, is a child clinical psychologist and a mother of 3 children. She is an internationally recognized expert on children’s vulnerable and resilient responses to stress, demonstrating how parenting and children’s temperament contributes to children’s unique responses to stress. She is also recognized for her research on the effects of stress and adversity on parenting and children’s social-emotional development, and has developed an evidence-based parenting program infused with mindfulness practices to enhance parenting effectiveness. She has been the principal investigator of several federally funded research projects and is the author of over 90 published papers.

Wednesday, April 4, 2018
Courses and Workshops
Elizabeth Lin, MD, MPH
6:00 pm - 8:30 pm  »  CCFW

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

Registration opens in January 2018. Register here. 

Wednesdays, April 4 – May 23, 2018  |  6:00 pm - 8:30 pm 

Retreat on Saturday, May 12, 2018 | 9:00 am – 3:00 pm

 **First class will go about 15 minutes longer**

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 MBSRParticipants 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 on Wednesday evenings for 2.5 hours
Wednesdays, April 4 – May 23, 2018  |  6:00 pm - 8:30 pm
** Note that the first class will go 15 minutes longer **
Retreat Saturday, May 12, 9:00 am – 3:00 pm

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.

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

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 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.”

Thursday, April 5, 2018
Courses and Workshops
Yaffa Maritz, LMHC and Elizabeth Lin, MD, MPH.
12:00 pm - 2:30 pm  »  CCFW

Registration will open in January. Register here.

Thursdays, April 5 – May 24, 2018, 12:00 pm – 2:30 pm
**First class will go about 15 minutes longer**
Retreat Sunday April 29, 2018, 1:00 pm - 5:00 pm

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, April 5 – May 24, 2018, 12:00 pm – 2:30 pm
**First class will go about 15 minutes longer**
Retreat on Sunday April 29, 2018, 1:00 pm - 5:00 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.

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz, LMHC
Yaffa 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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

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

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, April 5, 2018
Courses and Workshops
Yaffa Maritz, LMHC and Elizabeth Lin, MD, MPH.
6:00 pm - 8:30 pm  »  CCFW

Registration will open in January. Registration is closed. 

Thursdays, April 5 – May 24, 2018, 6:00 pm – 8:30 pm
**First class will go about 15 minutes longer**
Retreat Sunday April 29, 2018, 1:00 pm - 5:00 pm

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, April 5 – May 24, 2018, 6:00 pm – 8:30 pm
**First class will go about 15 minutes longer**
Retreat on Sunday April 29, 2018, 1:00 pm - 5:00 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.

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email mindful@uw.edu

About the Instructors

Yaffa Maritz, LMHC
Yaffa 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 Stanford's Center for Compassion, Altruism, Research and Education. She also completed the advanced training program in MSC (Mindful Self-Compassion) with Drs. Kristin Neff and Chris Germer.  

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

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

Monday, April 9, 2018
Drop-in Meditation Sessions
Elizabeth Lin, MD, MPH
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

This session is full. Consider registereing early for the May session. 

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 draws upon cutting edge science on mindfulness and compassion to share a mind-body framework for understanding how we respond to stress. We will also explore healthy alternatives for responding to stress and practice a meditation that promotes mindfulness and compassion.   

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 has been teaching mindfulness and compassion over the past 7 years. 

Saturday, April 14, 2018
Courses and Workshops
Diane Hetrick and Magdalena Szpala
9:00 AM - 4:00 PM  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

One day workshop.
Register here

Course Description

In order to successfully navigate all the stresses and challenges of our lives, we need resilience.  Resilience helps us bounce back from difficult situations and even grow stronger and wiseras a result.  When combined with the qualities of mindfulness and compassion, you can experience a greater sense of stability and flexibility to live a life with more presence and fulfillment. These are all skills that can be learned and cultivated.

In this workshop, you will learn:

Tools and practices of mindfulness, resilience, and compassion.

  • What are the core principals? How are they interrelated?
  • Why are these useful traits to cultivate? And, how do we cultivate them?
  • Why self compassion is an essential component, and some of the reasons why this can be a challenge for us.
  • How to tap into your own internal and external resources to develop more resilience and joy in the face of stress and the uniquely challenging times we live in.

This secular workshop is derived from the 8-week Compassion Cultivation Training (CCT) program, developed at the Center for Compassion and Altruism Research and Education, Stanford University. It is taught by two certified CCT teachers, Diane Hetrick and Magdalena Szpala. This workshop will include mindfulness practices (meditation, awareness, breathing and mindful movement), along with lectures, discussions, and class exercises. It will integrate traditional contemplative practices with contemporary neuroscience and research on mindfulness, compassion and resilience.

This workshop is suitable for those who have already taken the CCT training and want to explore more, as well as for new participants. No prior meditation experience is required. 

 

Date and Time

Saturday, April 14, 2018

9:00 am – 4:00 pm

Workshop Details

The workshop is Saturday, April 14, 2018, 9:00 AM – 4:00PM. Participants will have a 75 minute break for lunch from 11:45 - 1:00. There are several places to eat within walking distance of CCFW or feel free to bring your own lunch: you are welcome to use the kitchen which has a refrigerator and a microwave. The workshop will be limited to 25 people.

Workshop Registration Fees:

Full day workshop: $140.

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

  • Income-based reduced rate is available to individuals with an annual household income from all sources of $60,000 or less. The reduced rate is $110. For more details, please email: mindful@uw.edu 
  • Scholarships: A limited number 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.  
     

UW Affiliate Discounts

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

About the Instructors


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/ 

Magdalena Szpala is an experienced facilitator and Senior Sustainability Advisor for a social housing agency in British Columbia. In the last 15 years, she has led many educational sessions in a variety of settings including businesses, the public sector, and non-profits. She has been teaching the Compassion Cultivation Training (CCT) program since 2013. Magda is passionate about offering the CCT program as a way to build inner resilience to face personal and global challenges. She received her master’s degree in Strategic Leadership toward Sustainability from the Blekinge Institute of Technology in Sweden, and a B.Sc. (Hons) degree in Psychology from Hull University, U.K. She has also studied the non-violent martial art of Aikido for the last ten years and holds a first-degree black belt.

 

Monday, April 16, 2018
Courses and Workshops
Joel Grow, Ph.D & John Guy, LMHC
6:30-8:30pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

6-week course begins April 16.
Registration required. Register here
 

Course Description

Many men 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 man should be either stoic or cheerful, and project confidence rather than negativity. However, all human beings have thoughts and emotions that include criticism, doubt, and fear. That’s just our minds trying to anticipate and solve problems. 

In the business world, research shows that effective leaders of all genders 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 bemore 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 6 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

Week 3
Increasing our emotional vocabulary
Labeling thoughts and emotions

Week 4
From reacting to responding: acceptance
Communicating with others

Week 5
Self-compassion
Values

Week 6
Tying it all together
Acting from our values

Course Schedule

6- week course

Mondays, April 16 - May 21, 2018 | 6:30 - 8:30 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.

Scholarships and income based fees available to the community, please follow the registration link to find the application for scholarship. Contact mindful@uw.edu for more information about our income based reduced fee. 

 

About the Instructors

Joel Grow 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/

Saturday, April 21, 2018
Professional Events
Liliana Lengua, Ph.D., Yaffa Maritz, LMHC, Larissa Duncan, Ph.D., and Sona Dimidjian, Ph.D.
8:15 am - 4:30 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here

Do you work with parents and families? Do you want to learn compassion-based practices that you can share with them to promote effective parenting and emotional well-being for all family members? If so, join our four expert presenters in parenting, compassion, and self-compassion for this interactive workshop. The presenters will highlight research behind compassion-based practices and parenting strategies, and introduce a variety of skills that participants can share with families in community and clinical settings. Participants can receive up to 6 CEUs for participating. 

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

  • Describe the components of mindfulness and compassion practices and some of the cognitive mechanisms used (e.g., attention regulation, perspective taking)
  • Understand the role of these practices in promoting well-being and self-care among parents
  • Identify effective practices for parents and children based on their context and need 

CCFW has brought together three national experts in parenting, mindfulness and compassion; their modules include:

  • "An intro to Mindful Self-Compassion: the myths, the research, the practice" - Yaffa Maritz, LMHC
     
  • “Parenting Basics - Why mindfulness, compassion and self-compassion are needed to support parenting” - Liliana Lengua, PhD
     
  • “Parent mental health and well-being: How mindfulness and compassion support parent mental health” - Sona Dimidjian, PhD 
     
  • "Using Self-Compassion, Compassion, and Lovingkindness Practices to Support Mindful Parenting for Ourselves and Others" - Larissa Duncan, PhD

Date and Time

Saturday, April 21, 2018

8:15am – 4:30pm

Workshop Course Fees

Regular registration fee: $150.00, which includes a Certificate of Completion for 6.5 hours for licensed psychologistsmarriage and family therapistsmental health counselors, and social workers  in Washington State. 

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

  • Income-based reduced fee of $125 available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email mindful@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 workshop. 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.

Workshop Details

The workshop is Saturday, April 21, 2018, 8:15 AM - 4:30 PM. Participants will have an 80 minute break for lunch. There are places to eat within walking distance of CCFW or feel free to bring your own lunch: you are welcome to use the kitchen which has a regrigerator and a microwave. The workshop will be limited to 25 people.

National experts and presenters of this workshop:


Yaffa Maritz, LMHC, Founder and Director of the Community of Mindful Parenting, co-founder of Listening Mothers and clinical director of both Listening Mothers and Reflective Parenting, two research based parenting programs.

​ 
Liliana Lengua, PhD,  University of Washington, Professor of Psychology, Director of Center for Child & Family Well-Being

 

 
Sona Dimidjian, PhD, University of Colorado-Boulder, Associate Professor of Psychology & Neuroscience, Director of CU CREST

 

 
Larissa Duncan, PhD, University of Wisconsin-Madison, Associate Professor of Human Development and Family Studies, Associate Director of Center for Child & Family Well-Being

 

Tuesday, May 8, 2018
Drop-in Meditation Sessions
Maya Nader
6:00pm - 7:00pm  »  CCFW

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

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

About this Session

This session 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

Monday, June 11, 2018
Drop-in Meditation Sessions
Blair Carleton
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Drop-in meditation sessions are free. Registration is FULL. 

Check out our other drop-in sessions here

About this Session

Qigong is an ancient physical art and a moving meditation that can be a powerful tool for self-healing.  It is easy to learn and can be done anywhere – standing, sitting, or lying down. Qigong combines mental focus, breathing techniques, and body movements to promote balance and healing at the physical and emotional levels. It can be easily adapted and beneficial for people with limited mobility. This session is called “Mostly Qigong” because although we begin and end with qigong, we may add in additional mindfulness techniques. People from all experience levels are welcome.

About the instructor

Blair Carleton is a Recovery Coach trained by Washington State and the Connecticut Center for Addiction Recovery (CCAR). Blair received her B.A. from Yale University. She received her MSC Teacher Certificate from UCSD's Center for Mindful Self-Compassion with Dr. Kristin Neff and Dr. Chris Germer. Blair has also studied Shame-Resilience with Brene Brown, and went on to teach the curriculum. Blair credits her mindfulness practice to her teachers: Dr. Keesha Ewers, Ajayan Borys, Sylvia Boorstein, Joel and Michele Levey, and her friend and colleague, Yaffa Maritz, who was her instructor for the MSC course Blair took at the Center for Child and Family Well-Being.

Monday, July 9, 2018
Drop-in Meditation Sessions
Diane Hetrick
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Drop-in meditation sessions are free. 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 the Session 

Diane Hetrick, certified Compassion Cultivation Teacher and Senior Educator with the Compassion Institute will share a variety of compassion cultivation practices that you can integrate into your day to day life. These practices have been shown to support resilience and well being, which can help us navigate the difficulties of life. Join us to learn new tools and strategies, as well as a 15 minute guided compassion meditation.

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/

Monday, August 13, 2018
Drop-in Meditation Sessions
Richard Berger, MD
6:00pm - 7:00pm  »  CCFW

Drop in meditation sessions are free. Please register here.

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

About 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. 

Tuesday, September 4, 2018
Drop-in Meditation Sessions
Elizabeth Lin, MD, MPH
6:00pm - 7:00pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

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.

Registration is required. Register here

About this Session

This session draws upon cutting edge science on mindfulness and compassion to share a mind-body framework for understanding how we respond to stress. We will also explore healthy alternatives for responding to stress and practice a meditation that promotes mindfulness and compassion.   

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 has been teaching mindfulness and compassion over the past 7 years. 

Saturday, September 8, 2018
Professional Events
Larissa G. Duncan, Ph.D.
9:00 AM - 12:00 PM  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here

This presentation will provide an overview of mindful parenting, which is an approach to bringing principles and practices of mindfulness, compassion, self-compassion, and lovingkindess into everyday parenting interactions. In particular, we will focus on how to set the stage for mindful parenting by beginning these practices during pregnancy, and integrating them throughout childbirth, infancy, and early childhood. We will discuss barriers and supports to practicing mindfulness and mindful parenting and cover some of the empirical evidence about the benefits of programs to support these qualities in the perinatal period and during parent-child interactions.  The session will include strategies for professionals and parents/caregivers to use to support attentive, caring, calm family relationships.  Together, we will engage in experiential practices from mindfulness, mindful parenting, and mindful self-compassion programs.

At the end of this presentation, participants will be able to:  

  1. Describe the dimensions of mindful parenting as commonly taught and measured. 
  2. Describe the benefits of mindfulness training during pregnancy..
  3. Identify at least two core mindful parenting practices (e.g., self-compassion in parenting, lovingkindess for oneself as a parent/caregiver and for one’s child).

Workshop fee: 

$50.00, includes a Certificate of Completion for 3 hours for licensed psychologists, marriage and family therapists, mental 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  Important 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 presenter: 

Larissa G. Duncan, Ph.D., is the Elizabeth C. Davies Chair in Child & Family Well-Being and Associate Professor of Human Development and Family Studies in the School of Human Ecology at the University of Wisconsin-Madison. Dr. Duncan is internationally recognized for her development of a framework to promote and assess mindful parenting as well as her work to bring mindfulness and compassion training to pregnant women, children/adolescents, and families in school, community, and medical contexts. Dr. Duncan employs mixed methods to study the biological and psychological pathways through which contemplative practices may support healthy child and family development as enhancements to other evidence-based strategies for prevention and lifecourse health promotion. She is committed to working to improve the cultural relevance of these approaches to increase their impact in reducing racial/ethnic disparities in child and family well-being and advance health equity. Additional biographical information here: https://sohe.wisc.edu/staff/larissa-duncan/

Thursday, September 20, 2018
Courses and Workshops
Elizabeth Lin, MD, MPH
10:00 am-12:30 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.

Register 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 Mornings for 2.5 hours
September 20 – November 8, 2018  |  10:00 am - 12:30 pm
Retreat Sunday, October 28, 9:00 am – 3:00 pm

** Note that the first class will 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.”

Thursday, September 20, 2018
Courses and Workshops
Elizabeth Lin and Joel Grow
6:00 pm - 8:30 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here.

Thursdays, September 20 – November 8, 2018  |  6:00 pm – 8:30pm
Half-Day Retreat on October 27th, 2018 | 1:00 - 5:00pm

Course Description

Mindful Self-Compassion (MSC) is a scientifically-based 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

8-week course on Thursday evenings for 2.5 hours
September 20 – November 8, 2018 from 6:00pm – 8:30pm
Includes: half day retreat October 27, 2018 | 1:00 - 5:00pm

** The first class will last 15 minutes longer. 

$380.00: Regular registration
$385.00: 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 provide budget name and number when registering.

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

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. 

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" 
 

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