Events

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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. 

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, MD, MPH
6:00 pm - 8:30 pm  »  CCFW, 3903 Brooklyn Ave NE, Seattle, WA 98105

Register here.

Thursdays, September 20 – November 8, 2017  |  6:00 pm – 8:30pm
Half-Day Retreat on 11/3 or 11/4 (Exact time and date TBD)

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 Date/Time TBD 

** 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 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. 

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."

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

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

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

Register here.

Course Description

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

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

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

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

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

What to expect:

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

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

Class Dates

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

Course Fees

$320.00 regular registration
$325.00: Registration with a certificate of completion to use for CEUs

UW Affiliate Discounts

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

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

  • Income-based reduced fee of $230, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

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

About the Instructor

Maya is a certified CCT instructor by CCARE, Stanford University. A native of Beirut, Lebanon, Maya earned her B.A. in Political Science from the American University of Beirut. She moved to the US in 1989, at the height of the Lebanese war. As she continued her quest for peace in her country and region, Maya obtained a Master’s degree in Communication and Marketing from Boston University. She speaks French, Arabic, and English and is grateful for the cultural richness these languages encompass. Through this lens, Maya views compassion as a bridge between cultures and religions and as the cornerstone of a more peaceful world. In her teaching CCT, Maya continues to practice self-help and assist others in broadening compassion, which ultimately creates opportunities for peace. Maya is also a certified yoga teacher. She teaches yoga and meditation in retirement communities and to prison residents and staffAdditionally, she volunteers for Seattle based non-profit organizations looking to bring mindfulness to K-12 schools and compassionate story telling to the community.  More on Maya at: https://mayanader.com/

Past participants reviews of Maya:

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

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