CCFW Facilitators: View and Edit Courses

Wednesdays from 6:00 PM to 8:30 PM
Start Date: Wednesday, April 28

Retreat: Saturday, June 5 from 9:00 AM – 3:00 PM.

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

Headshot(s):

Bio(s)

Thursdays from 6:30 PM to 8:00 PM
Start Date: Thursday, April 8

Short Description:

Mindful Self-Compassion or “MSC” is an empirically-supported 6-week  program developed by Drs. Chris Germer and Kristin Neff now offered online . 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 self awareness kindness. 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.

Long Description:

Mindful Self-Compassion or “MSC” is an empirically-supported 6-week training program developed by Drs. Chris Germer and Kristin Neff now offered online. . 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 self awareness kindness. 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… Especially these days, many of us deal with on going uncertainties , insecurities about the future, being overwhelmed , feeling hurt, encounter frustrations fears and losses often on daily basis . . This is the human condition, more pronounced now than before , a reality shared by us all. 

Research has shown that self-compassion greatly enhances emotional well-being. It boosts resilience, confidence and a sense of purpose and deepen connection to self and others. MSC shows to reduces anxiety and depression and feelings of isolation. ,. 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 online 6 weeks 1.5hour program, participants will learn MSC skills through activities such as meditation, experiential exercises, short presentations, group discussion and home practices. No experience with mindfulness or meditation is required.

Workshop Outline

Confirmation Email/Welcome Letter:

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Bio(s)

Sundays from 4:00 PM to 5:45 PM
Start Date: Sunday, March 14

Short Description:

Based on the evidenced-based curriculum of Mindful Self Compassion for adolescents, the Mindful Schools curriculum, and principles of positive psychology; this 8-week experiential program for teens provides practices and tools to manage stress, increase feelings of happiness and well-being, and promote emotional resilience. In each weekly session, we will discuss concepts related to well-being and do a variety of practices, including mindfulness practices, intentional movement, and creative projects.

Long Description:

Based on the evidenced-based curriculum of Mindful Self Compassion, the Mindful Schools curriculum, and principles of positive psychology; this 8-week experiential program for teens provides practices and tools to manage stress, increase feelings of happiness and well-being, and promote emotional resilience. In each weekly session, we will discuss concepts related to well-being and do a variety of practices, including mindfulness practices, intentional movement, and creative projects. 

We will also learn practical skills you can use in any moment to help when feeling stressed and overwhelmed with emotions. Research suggests that participation may reduce depression and anxiety in teens and may positively impact engagement and academic performance. This class is designed for teens, ages 14-18, and is taught by three women who have worked with experience working with adolescents. They have experienced seen /(experienced) the power of mindfulness and compassion personally and in support of the well-being of youth. 

Course Outline 

• Week 1: What is Mindful Self-Compassion?
• Week 2: How do we practice paying attention on purpose?
• Week 3: How can we bring in more kind thoughts versus self-criticism? Why do this anyway?
• Week 4: What is Self-Compassion anyway? Is it selfish?
• Week 5: How do Self-Compassion and Self-Esteem differ?
• Week 6: How do we live more fully?
• Week 7: How can we work to better manage difficult emotions?
• Week 8: How do we find more gratitude in life?

100% of teens who last took the course indicated that they had some or significant improvement in their stress levels or mood. Here is what a few teens have said about the program:

“I am more in tune with myself.”

“I can see that I’ve been able to be more self compassionate and just feeling better about myself. When I started this class, I was kinda at a low point and really just needed all the support I could get and now I’m doing the best I have in months.

“I have actually been better at dealing with stressful events that are outside my control.”

“It is really good at providing a lot of different concepts and practices that you can use in your everyday life.”

Workshop Outline

Confirmation Email/Welcome Letter:

See confirmation email in files.

Headshot(s):

Bio(s)

The Facilitators, Space Between Team

Kim Armstrong (she/her/hers)
MA Psychology, MBA
Executive Director, Space Between

Mindfulness practices have been transformative for Kim and she is Kim is enthusiastic about how these practices may help young people and adults develop a healthy foundation for positive living and well-being. Kim is a co-founder of Space Between, a non-profit that brings the research-based practices of mindfulness, intentional movement, and breathing to children, teens, educators, and families in WA. She has an MA in Psychology for children and adolescents, is a certified yoga teacher, and has trained with Mindful Schools, Next Generation Yoga for teens/kids, The Center for Adolescent Studies, Trauma-Sensitive Mindfulness, and more. Outside of teaching and working with teachers and youth, she enjoys being with her husband and three teenagers, reading, dancing, cooking, hiking, and being in nature. 

Kara-Lee Ruotolo (she/her/hers)

MEd, MHC, Mindfulness Teacher

Director of Teaching and Learning, Space Between

Kara-Lee is passionate about her work with the non-profit Space Between which brings mindfulness to students, educators, and families in Seattle and around North America through virtual classes. She has a master’s degree in Education and Mental Health Counseling from Seattle University and is a certified children’s yoga instructor. She recently earned her Mindful Teacher Certificate through Mindful Schools and loves sharing these essential life skills and tools. When she is not teaching yoga and mindfulness Kara-Lee can be found in the garden, swimming, running along the lake with her husband, and enjoying living in the Pacific Northwest.

Tai Velasquez (she/her/hers)

Director of Community Engagement, Space Between

Tai Velasquez is a Chopra Center certified Primordial Sound Meditation instructor. Her greatest joy is helping people slow down, get still and find their inner compass. Tai has worked with children and youth from ages 4 to 20; some with documented disabilities, some who are justice-involved, and many in traditional educational institutions, sharing mindfulness exercises to assist them with self-regulation and present moment awareness. Tai is devoted to family, friends and causes that she believes in, with all relationships being reciprocal, loving and kind. She was raised in Seattle and lives in south Seattle with her family. Dark chocolate peanut butter cups and the sound of her son’s laughter bring her immense joy.

Tuesdays from 4:00 PM to 5:45 PM
Start Date: Tuesday, July 6

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

Dear Class Participant and Parents/Guardians,

You are confirmed for the 8-Week, Tools for Teens course, taught by Tai Velasquez and Kim Armstrong of Space Between beginning Tuesday July 5, 2021.

Parents, please review class details and sign the parent consent form. Please send the signed consent form before class begins.

Class Dates: Tuesdays, July 5 – August 24. Time: 4:00 – 5:45PM.

Location: Via Zoom

Course Outline 

Mindfulness is simply paying attention to what is happening right now, with compassion and curiosity. Tools for Teens is based in Mindful Self-Compassion, which brings in three pieces: awareness, recognition of common humanity (other people struggle with similar issues); and self-kindness. Research shows that being kind to ourselves, rather than beating ourselves up about things, helps us better grow and change. This class will bring in practical tools and skills to build awareness and kindness towards ourselves, especially important during this time of the pandemic and as our society is dealing with the impact of systemic racism and many polarizing situations in our country. The topics for each week include:

Week 1: What is Mindful Self-Compassion?

Week 2: How do we practice paying attention on purpose?

Week 3: How can we bring in more kind thoughts versus self-criticism? Why do this anyway?

Week 4: What is Self-Compassion anyway? Is it selfish?

Week 5: How do Self-Compassion and Self-Esteem differ?

Week 6: How do we live more fully?

Week 7: How can we work to better manage difficult emotions?

Week 8: How do we find more gratitude in life?

Parents and guardians, please complete this questionnaire prior to class so we can learn about your teen from your perspective.

Please have your teen complete this questionnaire prior to class so we can learn a bit about them and tailor the class to the group.

Supplies

Please come to each class with the following: plain paper and either markers, crayons, or colored pencils.  For the 7th week, you will need some corn starch. For some weeks, we will send an email ahead of time with an attachment or something for your to gather in or around your home.

Cancellation
Please let us know if your plans have changed and you need to cancel. As a reminder, 20% of course fees are non-refundable. Please review our cancellation deadlines below.

• Cancellation two weeks before class start: 80% refund
• Cancellation within two weeks of class start: 50% refund
• No refunds guaranteed after the start of the course

Please feel free to contact Kim or Tai with questions at  info@spacebetween.community

If you have registration related questions please contact ccfwb@uw.edu or call 206-221-8508.

We look forward to working with you. Thank you!

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Bio(s)

Saturdays from 10:00 AM to 3:00 PM
Start Date: Saturday, October 23

Retreat: Sunday, October 24 from 10:00 AM – 3:00 PM.

Short Description:

The Compassion Cultivation Training (CCT) Intensive workshop introduces you to several aspects of compassion, and practices that can help to bring compassion alive in everyday life. Cultivating compassion goes beyond feeling more empathy and concern for others. It develops the strength to be with suffering, the courage to take compassionate action, and the resilience to recover from, or prevent burn-out. The workshop is designed to support anyone who wants to get reacquainted with their innate compassion. This includes parents, caregivers, health and mental health practitioners, educators, students, executives, social workers, police officers, public servants, attorneys and more.

Long Description:

All of us have a natural capacity for compassion. However, everyday stress, social pressures, and strong emotions can make it difficult for us to fully express our compassion.

In this workshop you will learn how to train your mind to intentionally choose compassionate thoughts and actions and develop skills that help you relate to others — and yourself. Drawing from the same content developed by a team of contemplative scholars, clinical psychologists, and researchers at Stanford University, this shorter course integrates traditional contemplative practices with contemporary psychology and scientific research on compassion.
Why Cultivate Compassion?
Scientific studies suggest that a kind and compassionate attitude can greatly reduce the distress we feel in difficult situations and become a profound personal resource in times of stress. Cultivating compassion goes beyond feeling more empathy and concern for others. It develops the strength to be with suffering, the courage to take compassionate action, and the resilience to recover from, or prevent burn-out. These qualities support a wide range of goals, from improving personal relationships to making a positive difference in the world.

Through instruction and the interactive nature of the processes incorporated in this workshop, you will have opportunities to cultivate new ways in which to access, recognize, and strengthen compassion and empathy − as a default response to the ever-present challenges that characterize our human experience.
Cultivating Compassion includes the personal development of skills such as:
▪ Increase kindness and compassion for yourself and others
▪ Decrease symptoms of burn-out and distress in response to suffering
▪ Build personal resilience in response to stress
▪ Improve personal relationships
▪ Do something to help even when you feel like you can’t do anything

Who Participates in Compassion Cultivation Training?
CCT is designed to support anyone who wants to cultivate compassion for themselves and others. This includes parents, caregivers, health and mental health practitioners, educators, social workers, students, executives, police officers, public servants, attorneys and more.

Workshop Outline

Location: Online, Zoom link
Compassion offers us all a way to strengthen our innate and relational resources, broaden and shift our perspective, and metabolize the challenges of life, big and small. By connecting with our compassionate nature, we can cultivate habits and an outlook that is more empowering and respond to challenges with greater skillfulness and wisdom.
This weekend intensive workshop condenses key components of the Compassion Institute’s flagship 8-week Compassion Cultivation Training© (CCT™) into a 2-day user-friendly format.
Who Should Attend:
This workshop is relevant to everyone working with people, and who are curious about how cultivating compassion can help navigate the suffering of others and yourself. During the workshop, you will be introduced to several aspects of compassion, and practices that can help to bring compassion alive in everyday life.
Topics and Skills We Will Cover:
• Compassion: What It Is, and Why and How We Go About Cultivating It.
• The Importance of Intention.
• Mindfulness.
• Loving Kindness and Compassion for a Loved One.
• Self-Compassion and Self-Appreciation.
• Expanding Our Circle of Compassion to Others.
• Making Compassion an Active Force in Everyday Life.

Confirmation Email/Welcome Letter:

Dear Participant,
Welcome to the Cultivating Compassion Training Intensive weekend!
To help me be prepared to start our CCT workshop please email me with your response to this confidential inquiry:
1- How do you think compassion cultivation training might support you in daily life—whether professional, personal, or both?
2- What are you hoping to learn, experience, or explore?

Please have a pen and some paper handy with you at each class: We will be doing some of our reflection by writing. If you feel like splurging… You may even consider having a designated journal to companion you through this experience!
Please do not hesitate to send me an email if you have any questions. Looking forward to meeting you online,
Warmly, Maya
Maya Nader
linkedin.com/in/mayanader
mayanader.cct@gmail.com
https://mayanader.com

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Bio(s)

Maya Nader is a certified Compassion Cultivation Training (CCT) instructor by CCARE, Stanford University.
A native of Beirut, Lebanon, Maya earned her B.A. in Political Science from 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. Maya has also become a certified yoga teacher and is working to become an accredited Yoga Therapist.
In her teaching CCT and Yoga, Maya continues to practice self-help and assist others beyond the classroom. She has taught classes and workshops for Yoga Behind Bars and serves on the board of Space Between.
More on Maya Nadar https://mayanader.com/

Saturdays from 10:00 AM to 3:00 PM
Start Date: Saturday, October 23

Retreat: Sunday, October 24 from 10:00 AM – 3:00 PM.

Short Description:

The Compassion Cultivation Training (CCT) Intensive workshop introduces you to several aspects of compassion, and practices that can help to bring compassion alive in everyday life. Cultivating compassion goes beyond feeling more empathy and concern for others. It develops the strength to be with suffering, the courage to take compassionate action, and the resilience to recover from, or prevent burn-out. The workshop is designed to support anyone who wants to get reacquainted with their innate compassion. This includes parents, caregivers, health and mental health practitioners, educators, students, executives, social workers, police officers, public servants, attorneys and more.

Long Description:

All of us have a natural capacity for compassion. However, everyday stress, social pressures, and strong emotions can make it difficult for us to fully express our compassion.

In this workshop you will learn how to train your mind to intentionally choose compassionate thoughts and actions and develop skills that help you relate to others — and yourself. Drawing from the same content developed by a team of contemplative scholars, clinical psychologists, and researchers at Stanford University, this shorter course integrates traditional contemplative practices with contemporary psychology and scientific research on compassion.
Why Cultivate Compassion?
Scientific studies suggest that a kind and compassionate attitude can greatly reduce the distress we feel in difficult situations and become a profound personal resource in times of stress. Cultivating compassion goes beyond feeling more empathy and concern for others. It develops the strength to be with suffering, the courage to take compassionate action, and the resilience to recover from, or prevent burn-out. These qualities support a wide range of goals, from improving personal relationships to making a positive difference in the world.

Through instruction and the interactive nature of the processes incorporated in this workshop, you will have opportunities to cultivate new ways in which to access, recognize, and strengthen compassion and empathy − as a default response to the ever-present challenges that characterize our human experience.
Cultivating Compassion includes the personal development of skills such as:
▪ Increase kindness and compassion for yourself and others
▪ Decrease symptoms of burn-out and distress in response to suffering
▪ Build personal resilience in response to stress
▪ Improve personal relationships
▪ Do something to help even when you feel like you can’t do anything

Who Participates in Compassion Cultivation Training?
CCT is designed to support anyone who wants to cultivate compassion for themselves and others. This includes parents, caregivers, health and mental health practitioners, educators, social workers, students, executives, police officers, public servants, attorneys and more.

Workshop Outline

Location: Online, Zoom link
Compassion offers us all a way to strengthen our innate and relational resources, broaden and shift our perspective, and metabolize the challenges of life, big and small. By connecting with our compassionate nature, we can cultivate habits and an outlook that is more empowering and respond to challenges with greater skillfulness and wisdom.
This weekend intensive workshop condenses key components of the Compassion Institute’s flagship 8-week Compassion Cultivation Training© (CCT™) into a 2-day user-friendly format.
Who Should Attend:
This workshop is relevant to everyone working with people, and who are curious about how cultivating compassion can help navigate the suffering of others and yourself. During the workshop, you will be introduced to several aspects of compassion, and practices that can help to bring compassion alive in everyday life.
Topics and Skills We Will Cover:
• Compassion: What It Is, and Why and How We Go About Cultivating It.
• The Importance of Intention.
• Mindfulness.
• Loving Kindness and Compassion for a Loved One.
• Self-Compassion and Self-Appreciation.
• Expanding Our Circle of Compassion to Others.
• Making Compassion an Active Force in Everyday Life.

Confirmation Email/Welcome Letter:

Dear Participant,
Welcome to the Cultivating Compassion Training Intensive weekend!
To help me be prepared to start our CCT workshop please email me with your response to this confidential inquiry:
1- How do you think compassion cultivation training might support you in daily life—whether professional, personal, or both?
2- What are you hoping to learn, experience, or explore?

Please have a pen and some paper handy with you at each class: We will be doing some of our reflection by writing. If you feel like splurging… You may even consider having a designated journal to companion you through this experience!
Please do not hesitate to send me an email if you have any questions. Looking forward to meeting you online,
Warmly, Maya
Maya Nader
linkedin.com/in/mayanader
mayanader.cct@gmail.com
https://mayanader.com

Headshot(s):

Bio(s)

Maya Nader is a certified Compassion Cultivation Training (CCT) instructor by CCARE, Stanford University.
A native of Beirut, Lebanon, Maya earned her B.A. in Political Science from 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. Maya has also become a certified yoga teacher and is working to become an accredited Yoga Therapist.
In her teaching CCT and Yoga, Maya continues to practice self-help and assist others beyond the classroom. She has taught classes and workshops for Yoga Behind Bars and serves on the board of Space Between.
More on Maya Nadar https://mayanader.com/

Thursdays from 10:30 AM to 12:30 PM
Start Date: Thursday, September 9

Short Description:

Mindful Self Compassion  (8 week online course)

A scientifically-based program that enhances physical and mental well-being, as well as relationships others. Participants will learn ways to apply awareness and self-kindness in their daily life through experiential exercises, short talks, and interactive group discussions.   

Long Description:

Mindful Self-Compassion Online Course 

Without awareness, some of us go through life with an undercurrent of dissatisfaction with ourselves and perhaps life itself. We may assume that if we were “more….xxx”, then we would accomplish more, be more respected, richer, and happier.  Cultivating awareness (mindfulness), and self-kindness (self-compassion), allows us to recognize, and honor ourselves as imperfect human beings.  For all of us, life can present disappointments, losses, limitations.  Can we learn skills and approaches that would enhance our ability to meet these difficulties realistically with more kindness, understanding, resilience and spaciousness? And perhaps even live a more full and meaningful life?  We believe so.

Mindful Self-Compassion is a research-supported program that is designed to enhance self-kindness and improve well-being. Research shows that self-compassion significantly enhances emotional well-being (less anxiety and depression), boosts resilience, happiness, and can even help maintain healthful habits such as healthy eating and exercise. For many of us, self-criticism is a familiar driving force to do better and succeed. Yet, research shows that self-compassion is more effective in helping us meet our goals. Moreover, self-compassion is also associated with improved relationships, personal and professional growth, as well as healthy aging.

In this 8-week program, short lessons on the science of self-compassion, experiential exercises (including meditations), interactive and group discussion are offered in the weekly sessions as well as home practices.  Mindfulness and Self Compassion are demonstrated and experienced through a variety of topics and perspectives (e.g. physiological, psychological, social..)

No experience with mindfulness or meditation is required.  Many participants have observed their own transformation with mindful self-compassion.  Benefits even ripple to those whose lives we touch.

The The Mindful Self-Compassion Workbook available online or at your favorite book store is highly recommended as a supplementary resource for home practices while taking this course. It available online or at your favorite book store. Prices range from about $10-$19 depending on the store.

(Elizabeth Lin)

Workshop Outline

Confirmation Email/Welcome Letter:

Also would like to discuss the  above additional items, e.g pre-course background info,

Please feel free to forward any questions from interested/ potential participants, or give them my email.

Could you please use an updated CCFW photo that Tara sent me instead of the earliest ones she took?  And also replace the current one you have with this for future use? (I attached to email)

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Bio(s)

Tuesdays from 6:30 PM to 8:30 PM
Start Date: Tuesday, September 28

Retreat: Sunday, November 14 from 9:00 AM – 4:00 PM.

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

Welcome to MBSR.  I hope you find this course exciting and interesting. I have been practicing mindfulness for about 30 years and once I started I never turned back. I hope you also find it fulfilling, enlightening, My intent is to help you find clarity in your life and to help you discover how to live your life to the fullest. 

Other frequently self-reported outcomes are:

• Calmness and expanded awareness
• Increased brain growth and function in areas of emotional control and executive function
• Decreased stress
• Improved self-image, emotional regulation, and concentration
• Less anxiety

Since we are limited in numbers of attendees due to the pandemic, we hope you will try to make each class. Guidance and suggestions from students is always welcomed by me. 

Welcome to Mindfulness-Based Stress Reduction.

Richard Berger, MD (Rick)

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Tuesdays from 4:00 PM to 5:30 PM
Start Date: Tuesday, September 14

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

Please use from last time.

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Mondays from 6:00 PM to 7:30 PM
Start Date: Monday, September 13

Short Description:

Finding Calm – Strengthening Bonds Through Self-Kindness

Finding Calm offers a unique opportunity for parents and caregivers to learn mindful-based skills to help reduce stress, enhance strong bonds, explore mindful self-compassion and encourage balance.

Long Description:

Finding Calm – Strengthening Bonds Through Self-Kindness

Finding Calm offers a unique opportunity for parents and caregivers to learn mindful-based skills to help reduce stress, enhance strong bonds, explore mindful self-compassion and encourage balance.

This online class is for ALL parents (regardless of the age of your child). Our 6-week class includes:
• Mindful based skills to reduce stress
• An environment to discover your own inner wisdom, confidence and empowerment
• Parent & child self-awareness with a focus on self- regulation, self-compassion and parent and child emotional development
• Intentional reflections of one’s experience and relationships in order to cultivate a deeper appreciation for others and self that builds a long-term outlook of positivity.
• Emphasis on the importance of parent/child attachment
• A community of like-minded parents who aspire to be the best parents they can be and are willing to embark on the parenting journey with curiosity.

Workshop Outline

Finding Calm – Strengthening Bonds Through Self-Kindness.

Finding Calm offers a unique opportunity for parents and caregivers to learn mindful-based skills to help reduce stress, enhance strong bonds, explore mindful self-compassion and encourage balance.

This online class is for ALL parents (regardless of the age of your child). Our 6-week class includes:
• Mindful based skills to reduce stress
• An environment to discover your own inner wisdom, confidence and empowerment
• Parent & child self-awareness with a focus on self- regulation, self-compassion and parent and child emotional development
• Intentional reflections of one’s experience and relationships in order to cultivate a deeper appreciation for others and self that builds a long-term outlook of positivity.
• Emphasis on the importance of parent/child attachment
• A community of like-minded parents who aspire to be the best parents they can be and are willing to embark on the parenting journey with curiosity.

Confirmation Email/Welcome Letter:

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Bio(s)

Thursdays from 6:30 PM to 8:30 PM
Start Date: Thursday, April 7

Short Description:

Be REAL (REsilient Attitudes and Living) is a program developed by the Center for Child and Family Well-Being (CCFW). It is grounded in mindfulness, yoga, self-compassion, cognitive behavioral coping strategies, and neuroscience. The program offers participants a space to tune into themselves, explore a variety of well-being tools, and foster a sense of community with others in the process.

Long Description:

Be REAL (REsilient Attitudes and Living) is a program developed by the Center for Child and Family Well-Being (CCFW). It is grounded in mindfulness, yoga, self-compassion, cognitive behavioral coping strategies, and neuroscience. The program offers participants a space to tune into themselves, explore a variety of well-being tools, and foster a sense of community with others in the process. The skills, concepts, and practices offered through each session,  invite participants to reflect on questions such as “What might l ground you in moments of distress?” and “What practices and connections nurture you for the long haul?”.

The online sessions will be include interactive discussions, guided contemplative practices, and small group activities to learn more about: 

• Understanding stress responses, stress tolerance & strategies to manage stress 
• Building emotion awareness & emotion regulation skills 
• Cultivating self-compassion & a deep sense of common humanity with others
• Strengthening skills to navigate challenging situations & support oneself 

Throughout the program we will practice being gentle with ourselves and strategies to give ourselves space for grace. To support different learning styles, Be REAL provides a variety of resources to support the integration of practices into participants’ days. Each week facilitators will send a newsletter that includes a summary of the session, downloadable handouts and worksheets, links to guided audio practices, and links to brief content videos. 

What participants have said about Be REAL

“What I liked most was being led through practices and exercises. It gave me time to practice self- compassion, which is something that has been lacking during the pandemic.”

“[I learned] that mindfulness is not about doing a 20 minute meditation (which is not feasible with my lifestyle at the moment). It’s possible to weave it into my daily routines like walks, brushing teeth, conversations with people.

Research on Be REAL

In partnership with the UW Resilience Lab, CCFW has expanded Be REAL to staff and students on all three UW campuses. Be REAL was initially piloted with university students and has been adapted for staff. In three years, 300 UW staff and 800 students have participated in Be REAL. Research on Be REAL shows that participation has been found to significantly improve well-being with [1, 2]:

Aliza, please add the image that we emailed here.

Long, R., Halvorson, M., & Lengua, L. J. (2021). A mindfulness-based promotive coping program improves well-being in college undergraduates. Anxiety, Stress, & Coping, 1-14.
Long, R., Kennedy, M., Spink, K. M., & Lengua, L. J. (2021). Evaluation of the Implementation of a Well-being Promotion Program for College Students. Frontiers in Psychiatry, 12.

CEUs

Aliza, can you please add the standard info about CEUs as people are eligible? Thank you!

Workshop Outline

Confirmation Email/Welcome Letter:

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Tuesdays from 6:00 PM to 7:30 PM
Start Date: Tuesday, May 3

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

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Thursday(s) from 10:00 AM to 12:00 PM
Start Date: Thursday, September 22

Retreat: Saturday, October 22 from 9:30 AM – 1:00 PM.

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

(We will send the welcome letter out after the participants register)

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Bio(s)

I would like to use the same headshot, but if possible, please change my bio to the following:

Dr. Lisa Baldini is a clinical psychologist at the Seattle Mindfulness Center.  Her research and clinical work emphasize mindfulness and compassion-based interventions for teens and adults.  She has taught mindfulness and compassion groups for over 10 years to a variety of populations in various settings including schools, hospitals, and community clinics.  She particularly enjoys offering mindfulness and compassion groups to diverse, underserved populations.  Dr. Baldini teaches Mindful Self-Compassion, Mindfulness-Based Cognitive Therapy, and Mindfulness-Based Stress Reduction.

Sunday(s) from 10:00 AM to 4:00 PM
Start Date: Sunday, November 13

Short Description:

The past couple of years have been really challenging for many people. Many health care workers are overworked and burnt out. Those working with incarcerated and social justice activities also face exhaustion. Those caring for loved ones at home, or doing political or social justice work are also facing the extra challenges of isolation, fatigue, and hopelessness.

 Inspired by Days of Mindfulness, from MBSR and Mindful Self Compassion classes, this Day of Respite is meant to nourish and nurture those whose work or life activities brings them in contact with suffering.  The experience will be designed to be one of deep welcoming, acceptance, rest and compassionate care, and draw on mindfulness and compassion based practices.  

Long Description:

Inspired by Days of Mindfulness, from MBSR and Mindful Self Compassion classes, this Day of Respite is meant to nourish and nurture those whose work or life activities bring them in contact with difficulty and suffering.  We will use mindfulness and compassion practices to guide us during the day.  The experience is designed to be one of deep welcoming, acceptance, rest and compassionate care.

This 6-hour long gathering will include: 

Initial connecting and welcoming exercises

Mindfulness and compassion focused guided meditation

Gentle movement practices, including qigong, mudra practices

Other embodied movement practices and dance

Mindful eating

Music and song

Restorative rest

Thoughtful insertion of didactic information to provide ongoing resource tools

Time for written reflection and sharing in small groups

The audience is:

Health care workers

Home care workers, professional as well as those tending to family members

People working with incarcerated folks

People doing social justice and climate action work

Previous attendance at a MBSR, MSC, CCT or Mindful Resilience class series or one day is suggested.  

Workshop Outline

Confirmation Email/Welcome Letter:

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Thursday(s) from 6:30 PM to 7:30 PM
Start Date: Thursday, October 20

Short Description:

This 6-week live-online class is for parents/caregivers and children 7-10 (6-9?).  Each session lasts one hour and involves mindful movement, mindfulness and self-compassion mini-lessons and practices, and ends with a game.  Parent/caregivers and child participate together so you both learn (and grow up) at the same time!

Long Description:

Life can be stressful, and as parents we want to be able to help our children to effectively deal with adversity. This six-week Parent-child Self-Compassion live online training can help parents/caregivers and their children ages 7-10 to develop and practice the vital skills of mindfulness and self-compassion together. 

This parent-child class was developed by child self-compassion expert and trainer, Jamie Lynn Tatera. The program is an adaptation of the adult Mindful Self-Compassion training and is endorsed by the MSC program creators, Christopher Germer, Ph.D. and Kristin Neff, Ph.D. This parent-child adaptation also incorporates playful metaphors and content from the Path to Resilience training.

Numerous research studies show that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, and more satisfying personal relationships. Research on parent-child participants in this training shows increases in both parents’ and children’s well-being. 

In this course, you and your child will have fun and learn to:

• Cope effectively with difficult emotions
• Strategies for self-soothing
• Practice mindfulness
• Feel less alone in struggles
• Strengthen resilience and positivity
• Increase your connection with one another
• Encourage yourself with kindness
• Become the best version of yourself

This is a six-week live-online class. Each session is one hour in duration.

Workshop Outline

Confirmation Email/Welcome Letter:

I’ll send out a separate welcome letter like I always do a week ahead of time (esp if the glorious Aliza reminds me like she did for my recent class).

Each class I will send a Day Before email with any props and supplies needed (they are all very mellow, like paper and pens and crayons…) AND a Day After email with review and slides

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Tuesday(s) from 6:30 PM to 8:00 PM
Start Date: Tuesday, February 28

Short Description:

Long Description:

I’d like to use the same course description, but think I want to change the name:

Mindfulness, Self-Compassion, and Resilience for Teens

Open to others ideas of you don’t like this.

Workshop Outline

Confirmation Email/Welcome Letter:

Can I send these soon?

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Bio(s)

The same from the last fall course and website: https://www.spacebetween.community/our-team1.html

Tuesday(s) from 6:00 PM to 8:30 PM
Start Date: Tuesday, April 4

Retreat: Saturday, May 13 from 9:00 AM – 3:00 PM.

Short Description:

Mindfulness Based Stress Reduction (MBSR) 8-week series will be offered on Tuesdays from April 4 through May 23, 2023. An all-day practice retreat and part of the series will be offered May 13, from 9:30AM until 3:30PM. Location TBA.

Long 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 thriving worldwide. This particular class will be offered in-person, assuming the health and well-being of the community is stable.  This 8-week series appears to be growing even more essential during these extremely challenging times of pandemic and social upheavals.  This 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.

The MBSR class has been taught globally for over four decades to people presenting with a variety of challenges and concerns. As a result of taking the class, comments frequently indicate that there has been a noticeable reduction in:

• Reduced stress and chronic pain
• Improved mood
• Less anxiety
• Overcoming sleep problems
• Increased immunity
• Decreased inflammation
• Enhanced resilience, joy, and compassion
• Healthy aging

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

• Increase awareness of body sensations (body scan)
• Mindful movement and stretching (gentle yoga or qi-gong)
• Awareness of pleasant and unpleasant experiences
• Awareness of thoughts and emotions
• Increase compassion for ourselves and others
• Latest research on mind-body response to stress and change
• Learn new ways of responding to stress, chronic pain, and challenges
• Apply mindfulness to daily life, living each moment to its fullest

The MBSR class is an 8 consecutive week series and includes and all-day practice retreat day.

Class date: April 4 – May 23, 2023. Class Time: 6:00-8:30PM

Practice Retreat Day: May 13, 9:30AM- 3:30PM                                       

Workshop Outline

Confirmation Email/Welcome Letter:

Thank you for considering enrolling in the Spring 2023 Mindfulness-Based Stress Reduction Course (MBSR).

By signing up for this course, you will be taking a step to learn life-long skills that may help you live a life with more ease and well-being, even when stressful events, illness or pain occur. The intention in writing this note is to provide more information about the course, explain situations for which this class may not be a good fit and specify expectations for participation which will enhance the learning and growth that can occur.

This class is highly experiential. Much of your learning and insight will arise from your direct experience during the class time and home practices. Throughout the 8 weeks, you will be consciously working with your own experiences, emotions, habits and thought patterns. My intention is to create a safe and supportive environment for this work and learning. The course includes:

• Guided instructions for a variety of mindfulness meditation & compassion practices

• Gentle stretching and mindful movement

• Small group and class discussions aimed at enhancing awareness in everyday life

• Individualized instruction and support in applying mindfulness to your situation

• Guided audio tracks to support daily home meditation practice (about 30-45 min)

  Learning to be fully present is a skill, and like any skill, it takes practice. I strongly encourage you to make a commitment to daily mindfulness practice throughout the course. I know how busy life can be and I want to honor the fact that formal meditation practice is a real challenge. Life can be quite challenging, too, and a daily practice can be an anchor in difficult moments! Of course, each of us is responsible for our own practice. I will offer guidance, support and encouragement, but the rest is up to you. The good news is that we will be taking on this particular challenge together as a group! There is no required reading for the course, but Full Catastrophe Living by Jon Kabat-Zinn (2013) can be a helpful resource.

  There are a few situations for which this course would not be a healthy choice. If you are currently seeing a psychotherapist, I encourage you to discuss this class with your therapist to determine if a mindfulness-based approach is appropriate for you at this time. Often it can be a great compliment to individual work with a therapist, but you and your therapist will be best positioned to determine if that is the case for you. If you are currently experiencing severe depression or are having thoughts of self- harm or suicide, this course is not appropriate for you right now and I encourage you to initially seek out the support of a trained mental health specialist.

  Thank you again for your interest in this course. I am honored to be your instructor on the journey towards mindful living. Please don’t hesitate to email me if you have any further questions to: caroljakus@mac.com.
  .
  With Metta,

• Carol A Jakus, MA, MSW, LICSW

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For nearly 40 years, Carol has been a passionate and committed meditation and yoga practitioner.  Her spiritual practices have been intentionally woven into her professional life, completing the teacher training with Jon Kabat-Zinn in the late 1990’s at The Center for Mindfulness, formerly with the University of Massachusetts School of Medicine.  Since then, she has taught the series in medical, academic and community settings, most recently, on contract with the Seattle based Veteran’s Administration. 

Carol holds Masters degrees both in Developmental Psychology and Clinical Social Work, the latter from the University of Washington. In her Psychotherapy practice, she weaves together mindfulness and somatic awareness along with traditional clinical approaches. For nearly 20 years, Carol worked as both a Clinical Faculty and Systems Consultant in the Masters of Counseling program through the Leadership Institute of Seattle (LIOS) Program, affiliated with Saybrook University. Along with a private clinical practice, Carol commits 4-6 weeks annually to a meditation retreat. Her partner David and dog Bessie claim to be grateful beneficiaries of her work.

Saturday(s) from 9:30 AM to 11:30 AM
Start Date: Saturday, March 25

Retreat: Sunday, May 7 from 9:00 AM – 12:30 PM.

Short Description:

Mindful Self-Compassion (MSC), an empirically-supported 8-week course, combines the skills of mindfulness and self-compassion to enhance our capacity for emotional wellbeing. MSC practices strengthen our ability to meet life’s difficulties with more wisdom, kindness, and spaciousness, allowing us to relate wholeheartedly to others and be more authentically ourselves.

Long Description:

If your friend called and said they had a hard day, would you scold them? Would you berate them for screwing up? Or would you let them know that it’s okay and everyone makes mistakes? Instead of criticizing them, you would probably be supportive and reassuring. When it comes to ourselves, however, many of us have a default mode of self-criticism: when times are tough, we find it very difficult to display the same compassion towards ourselves as we would a friend. Self-compassion can be described as, “treating ourselves as we would treat a close friend.”

Self-criticism is a familiar force to do better and succeed. Yet, research shows that self-compassion is a more effective motivator for meeting our goals. Self-compassion is strongly associated with greater emotional wellbeing; reduced anxiety and depression; more satisfying personal relationships; enhanced performance in settings from healthy aging to athletics to professional growth; and maintaining healthful habits such as healthy eating and exercise.

Developed by Drs. Kristin Neff and Chris Germer, Mindful Self-Compassion (MSC) is an evidence-based program that brings together the skills and practices of mindful awareness, common humanity, and self-kindness. For all of us, life will present disappointments, losses, and limitations. MSC provides skills and practices that enhance our ability to meet these difficulties with more wisdom, resilience, and spaciousness.

Self-compassion can be learned by anyone, even those who feel uncomfortable when they are good to themselves. It’s a courageous attitude that stands up to harm, including any harm that we unwittingly inflict on ourselves through harsh self-criticism. Self-compassion provides emotional strength and resilience, allowing us to relate wholeheartedly to others and be more authentically ourselves.

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. No previous mindfulness meditation practice is needed! The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

Workshop Outline

Confirmation Email/Welcome Letter:

Dear All,

We are very excited to welcome you to the spring Mindful Self-Compassion class!

This 8-week course will be a mix of theory and practice. We will explore and deepen our understanding of mindfulness and self-compassion, and we will practice both in class and during the week. No previous experience with mindfulness or self-compassion is necessary.

Our intention is to move self-compassion from a concept to a living reality.

We strive to create a safe, welcoming, confidential, and growth-enhancing environment in the classroom. It will be our pleasure and privilege to work with you!

If you are curious and want to get familiar with the concepts before we start, please read Kristin Neff and Christopher Germer’s workbook, “The Mindful Self-Compassion Workbook” (Guilford Publications). It is not required, but can be useful.

Please don’t hesitate to ask us any questions. We are looking forward to seeing you soon.

With deep regards and good wishes,

Dannielle and Joel

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Can you reach out to Dannielle for her bio and photo? 

Thursday(s) from 11:00 AM to 1:00 PM
Start Date: Thursday, April 18

Retreat: Sunday, May 19 from 1:00 PM – 4:30 PM.

Short Description:

Long Description:

Workshop Outline

Confirmation Email/Welcome Letter:

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Bio(s)

Coming soon