Program Fundamentals
Philosophy
Forget everything you think you know about meditation. It's not about emptying your mind, sitting in uncomfortable positions longer than you want to, or chanting ancient mantras… although it can be those things if that’s what twirls your beanie… but it’s also simpler, more accessible, and more relevant to your daily life than you might imagine.
Meditation is about befriending your inner world and outer world, with all its quirks and complexities. It's about cultivating a relationship with yourself, your situation, and your surroundings, one moment at a time. It’s about connecting with the space that is “in and around” your thoughts and emotions. It’s a connection that can empower you to navigate the challenges of a fast-paced world with greater ease and clarity. It can also help make the nice moments nicer. It's about observing Presence, which is… this… very… moment. And meditation is our avenue to Presence.
My approach to meditation is rooted in authenticity, simplicity, and empowerment. I believe that meditation should fit seamlessly into your life, not the other way around. Whether you're a busy professional, a curious beginner, or a seasoned meditator, I'll guide you in finding the tools and rhythm that work for you. I'll help you dispel the myths and misconceptions that often surround meditation, and I'll show you how to integrate mindfulness into your everyday life, so you can access its benefits anytime, anywhere. Through meditation, you can experience profound shifts in your life: reduced stress and anxiety, improved focus and concentration, enhanced emotional regulation, and a deeper connection to your inner wisdom.
Meditation Principles
Meditation is the art of becoming intimately familiar with yourself and the world around you. It's about cultivating presence—a deep connection to the here and now—where true healing, strength, and joy reside. Through my own journey with meditation, I've discovered its power to transform not only our inner world but also our experience of everyday life.
In my meditation offerings, we'll embrace a few key principles to guide your practice:
Lab work and field work: We'll explore meditation both in a dedicated practice setting ("lab work"), where you can develop focus and refine techniques, and in the midst of daily life ("field work"), where you can integrate mindfulness into your everyday activities and relationships.
A dab'll do ya: Even a few moments of meditation can be beneficial. You don't need a lot of time to experience the positive effects of calming the mind and connecting to your inner stillness.
Non-judgment: Approach your meditation practice with an attitude of kindness and acceptance. Observe your thoughts, emotions, and sensations without judgment, recognizing that they are a natural part of the human experience. At the end of the day, we're humans with reactions to events we can't control. We're going to have to bring (some) acceptance into these dimensions of our lives and lighten the load so that we can experience ourselves in a more peaceful and productive way.
Feeling-based experiences: In our modern era, many of our waking experiences are thinking-based, focused on the past or future. Through meditation, we'll cultivate more feeling-based experiences, bringing us into the present moment and deepening our connection to ourselves and our surroundings.
By incorporating these principles (plus a few more), you'll cultivate a sustainable and fulfilling meditation practice that seamlessly integrates into your lifestyle.
Neuroscience and Meditation
Recent research in neuroscience has shed light on the profound impact that meditation can have on the brain. Dr. Wendy Suzuki, a renowned neuroscientist and professor at New York University, has dedicated her career to studying the effects of exercise and meditation on the brain. Her research has shown that even brief, daily meditation can lead to significant improvements in attention, memory, mood, and emotional regulation.
Dr. Suzuki's work highlights the plasticity of the brain, demonstrating that we have the power to change its structure and function through intentional practices like meditation. In her TED Talk, she explains:
"Meditation is a way of actively training your mind to focus on the present moment, and it's something that anyone can do."
Her research has shown that meditation can:
Increase the thickness of the hippocampus, a brain region crucial for long-term memory.
Strengthen the connections between different brain regions, improving communication and cognitive function.
Reduce activity in the amygdala, the brain's fear center, leading to decreased stress and anxiety.
Increase activity in the prefrontal cortex, the brain region responsible for decision-making, attention, and emotional regulation.
These findings provide compelling evidence for the transformative power of meditation, demonstrating its ability to enhance cognitive function, emotional well-being, and overall brain health.
Program Pillars and Tools
Overview
To support your journey, my program is structured around three core pillars: the Meditation Toolkit, the Five Periods framework, and the Event-Reaction-Response model. These pillars provide a comprehensive and integrated approach to developing a sustainable meditation practice and integrating mindfulness into your everyday life.
Meditation Toolkit
This toolkit equips you with a set of powerful yet simple techniques to cultivate presence and navigate the challenges of modern life. These tools include:
Dropping In: Gently guide your awareness from your busy mind into the felt sense of your body, cultivating a sense of presence and stillness.
Filling Out: Expand your awareness outward, feeling the boundaries of your body and the space it occupies, cultivating a deep connection to your physical presence.
Connecting to Breath: Observe the natural rhythm of your breath without judgment, anchoring your attention in the present moment and connecting to your life force.
Breath to Movement: Connect your breath with your movements, bringing mindfulness into everyday activities and experiencing greater flow and ease.
Three Eternals: Explore the non-form aspects of existence—space, stillness, and silence—cultivating a profound sense of expansiveness and peace.
Five Joys: Consciously engage with your five senses as pathways to joy and deeper connection with the present moment.
Seven Friends: Cultivate relationships with seven distinct energies, inspired by the chakra system, to invite balance, harmony, and well-being into your life.
The Meditation Toolkit provides essential practices for cultivating presence, while the Five Periods framework offers a structure for integrating these practices into your daily life.
Five Periods
This framework helps you structure your day with intention, maximizing productivity and well-being. By dividing your day into five distinct periods, you can create dedicated routines that support your goals and cultivate a balanced lifestyle. While the times, duration, and activities of your Five Periods will be unique to you, we’ll also work to incorporate the following daily routines, with special attention to Morning Routine (the most valuable time of the day).
Morning Routine: Start your day with movement, meditation, and messaging to set a positive tone and prepare for the day ahead.
Clock-Out Routine: Transition mindfully from work to personal time with activities that help you de-stress and recharge.
Evening Routine: Wind down with practices that promote relaxation and prepare you for restful sleep.
To make these routines sustainable, we'll focus on 'checkbox activities,' prioritizing completion over duration.
Event-Reaction-Response
Life throws us curveballs. Unexpected events trigger reactions within us—some welcome, others not so much. While we can't always control these events, there's relief in acknowledging that. It frees us from the burden of trying to manage the unmanageable. Our reactions arise next, shaped by our past experiences. There's intelligence in these reactions, valuable information waiting to be uncovered. And there's relief in understanding that these reactions are a natural part of being human.
This is where meditation comes in. It helps us observe the space in and around our reactions without judgment. We become curious about the narratives and emotions within us, exploring the space around our reactions to discover new possibilities. This mindful observation allows us to move to a conscious response, rather than simply reacting on autopilot.
In our sessions, you'll learn practical techniques to cultivate present moment awareness, identify your triggers, and choose conscious responses aligned with your values.
The Event-Reaction-Response model isn't about suppressing your emotions. It's about recognizing the natural flow of life, embracing your human experience, and empowering yourself to navigate challenges with greater wisdom and compassion.
Clients
My meditation coaching is tailored to individuals and organizations seeking to cultivate inner peace, enhance focus, and navigate life's challenges with greater clarity and resilience. Whether you're a seasoned meditator or just beginning your journey, I'll meet you where you are and guide you towards your goals.
I've worked with a diverse range of clients, including:
Executives and entrepreneurs: Seeking to reduce stress, improve decision-making, and enhance leadership presence.
Artists and creatives: Looking to tap into their creative flow, overcome blocks, and develop mindful projects and career paths.
School teachers and students: Seeking tools for stress management, focus, and emotional regulation in the classroom and beyond.
Athletes: Striving to enhance performance, improve focus, manage pressure, and optimize recovery.
Individuals facing life transitions: Navigating change, loss, or uncertainty with greater ease and self-compassion.
Anyone seeking to deepen their meditation practice: Exploring different techniques, overcoming challenges, and integrating mindfulness into daily life.
No matter your background or experience, I'm here to support you on your path to greater well-being and fulfillment.
Meditation Offerings
Overview
I offer a variety of coaching formats to suit your individual needs and preferences. Whether you thrive in a one-on-one setting, enjoy the dynamic of group learning, or seek an immersive retreat experience, I have a format that will support your journey.
One-on-One Coaching
"A substantial body of research has now demonstrated that mindfulness can significantly improve mental health, including reducing stress, anxiety, and depression. It can also enhance focus, attention, and emotional regulation."
— Richard J. Davidson, PhD, Professor of Psychology and Psychiatry at the University of Wisconsin-Madison, Founder and Director of the Center for Healthy Minds.
If you're seeking personalized guidance and support on your meditation journey, one-on-one coaching provides a dedicated space for deep exploration and transformation. This program is designed as a six-month journey, with sessions structured to provide both intensive support and gradual integration:
Weeks 1-8: Weekly sessions to establish a strong foundation and build momentum.
Weeks 9-24: Bi-weekly sessions to deepen your practice and foster self-sufficiency.
Throughout our sessions, we'll work collaboratively to:
Master the Meditation Toolkit: Explore and practice each tool, discovering those that resonate most with you.
Design Your Ideal Five Periods: Identify the fixed/floating times of your Five Periods and craft personalized morning, clock-out, and evening routines that maximize your productivity and well-being.
Navigate with Event-Reaction-Response: Develop greater self-awareness and learn to respond to challenges with skill and intention.
Integrate Meditation into Daily Life: Identify opportunities for "field work," applying your meditation skills in real-world situations.
While the program provides a structured framework, I recognize that each individual's journey is unique. We'll work together to tailor the program to your specific needs, goals, and challenges, ensuring a truly personalized experience.
Benefits:
Personalized Guidance Every Step of the Way: Receive individualized attention and support throughout your six-month journey, with sessions tailored to your specific needs and goals.
Master the Art of Meditation: Explore a comprehensive toolkit of techniques, discover what resonates most with you, and develop a sustainable practice that fits seamlessly into your life.
Design Your Ideal Day: Craft personalized routines that maximize your productivity and well-being, incorporating the "Five Periods" framework for optimal balance and flow.
Navigate Life's Challenges with Skill: Develop greater self-awareness, learn to respond to challenges with intention, and cultivate emotional resilience through the Event-Reaction-Response model.
Integrate Mindfulness into Daily Life: Apply your meditation skills in real-world situations, creating a more mindful and fulfilling life both on and off the cushion.
Create Lasting Transformation: Embark on a journey of self-discovery and personal growth, cultivating inner peace, clarity, and a deeper connection to yourself.
Corporate & Non-Profit Programs
"Mindfulness is not a luxury; it's a necessity. In today's fast-paced world, cultivating a mindful workplace is essential for reducing stress, improving focus, and fostering a culture of innovation and collaboration."
— Arianna Huffington, Founder and CEO of Thrive Global, Founder of The Huffington Post.
If you're seeking to cultivate a more mindful and productive workplace, I offer engaging and impactful workshops and programs tailored to the unique needs of your organization. Whether you're a Fortune 500 company or a non-profit making a difference in the world, I can help you create a space where your team thrives.
Imagine your team experiencing reduced stress and increased focus, leading to enhanced productivity and improved decision-making. Picture a workplace where communication flows, collaboration thrives, and employees navigate challenges with greater ease and resilience. This is the power of mindfulness in the workplace.
Through interactive workshops and customized programs, I'll guide your team through mindfulness practices that promote:
Reduced Stress & Increased Focus: Experience a calmer work environment where individuals can tap into their full potential.
Enhanced Communication & Collaboration: Foster deeper connections, improve active listening skills, and strengthen teamwork.
Greater Well-being & Resilience: Empower your employees with tools for managing stress, cultivating resilience, and navigating challenges with greater ease.
Stronger Company Culture: Integrate mindfulness into your workplace to create a more positive, supportive, and productive environment.
Benefits of Corporate & Non-Profit Programs:
Tailored to Your Needs: Receive customized workshops and programs designed to address the specific challenges and goals of your organization.
Interactive and Engaging: Experience dynamic sessions that combine mindfulness practices, group discussions, and practical tools for integrating mindfulness into the workplace.
Experienced Guidance: Benefit from my expertise in mindfulness and my understanding of the unique demands of the corporate world.
Flexible Formats: Choose from in-person workshops for a more immersive experience or remote sessions for greater convenience and accessibility.
Schools & Educational Institutions
"Mindfulness in education is a powerful tool for cultivating focus, resilience, and compassion in both students and teachers. It can transform the classroom into a space where learning and well-being flourish."
— Daniel Siegel, M.D., Clinical Professor of Psychiatry at the UCLA School of Medicine, Founding Co-Director of the Mindful Awareness Research Center, and Executive Director of the Mindsight Institute.
If you're seeking to cultivate a more mindful and compassionate school community, I offer engaging and impactful workshops and programs tailored to the unique needs of your students, teachers, and staff. Whether you're aiming to enhance student focus, reduce teacher burnout, or foster a more positive learning environment, I can help you create a space where everyone thrives.
Imagine a classroom where students are focused, engaged, and able to manage stress effectively. Picture teachers who feel supported, resilient, and empowered to create a positive learning environment for all. This is the transformative potential of mindfulness in education.
Through interactive workshops and customized programs, I'll guide your school community through mindfulness practices that promote:
Improved Student Focus & Engagement: Empower students with tools for managing stress, increasing attention span, and regulating emotions, leading to improved academic performance and overall well-being.
Reduced Teacher Stress & Burnout: Provide teachers with mindfulness practices that cultivate resilience, reduce stress, and enhance their ability to create a positive and supportive classroom environment.
Enhanced Social-Emotional Learning: Foster a school culture where empathy, compassion, and self-awareness are valued and nurtured, promoting positive relationships and a sense of belonging for all.
Calmer Classroom Environment: Create a more peaceful and focused learning environment where students and teachers feel safe, supported, and ready to learn.
Benefits of School Programs:
Tailored to Your Needs: Receive customized workshops and programs designed to address the specific needs and goals of your school community.
Interactive and Engaging: Experience dynamic sessions that combine mindfulness practices, group discussions, and age-appropriate activities for students and teachers.
Experienced Guidance: Benefit from my expertise in mindfulness and my understanding of the unique challenges and opportunities within educational settings.
Positive School Culture: Foster a more mindful, compassionate, and supportive environment where students and teachers thrive.
Adaptable Formats: Choose from in-person workshops for a more immersive experience or remote sessions for greater convenience and accessibility.
Athletes and Athletic Departments
"Mindfulness allows athletes to become aware of their thoughts and feelings without judgment, helping them stay focused on the present moment and perform at their best."
— George Mumford, Performance Expert, Author of "The Mindful Athlete," and Mindfulness Coach for the Chicago Bulls and Los Angeles Lakers.
Elevate your game and unlock the winning mindset through the power of mindfulness. Whether you're a dedicated athlete striving for peak performance or an athletic department seeking to cultivate a culture of mental resilience, I offer tailored workshops and programs designed to empower individuals and teams.
Imagine athletes who can harness their focus, manage pressure with composure, and consistently perform at their best. Envision a team united by a shared sense of purpose, resilience, and unwavering support. This is the transformative potential of mindfulness in athletics.
Through interactive workshops and customized programs, I'll guide athletes and athletic departments in cultivating mindfulness practices that promote:
Enhanced Focus and Concentration: Empower athletes with techniques to quiet mental distractions, sharpen their attention, and perform with precision even in high-pressure situations.
Improved Emotional Regulation: Develop the mental fortitude to navigate challenges, manage pre-game jitters, and bounce back from setbacks with greater resilience.
Increased Self-Awareness: Deepen the mind-body connection, enabling athletes to optimize their training, recognize early signs of burnout, and enhance their intuition on the field.
Boosted Confidence and Motivation: Cultivate a winning mindset through visualization, positive self-talk, and a strong sense of self-belief.
Accelerated Recovery: Promote relaxation, reduce stress hormones, and optimize recovery for peak physical and mental performance.
Benefits for Athletes and Athletic Departments:
Tailored Programs: Receive customized workshops and programs designed to address the specific needs and goals of individual athletes, teams, or entire athletic departments.
Interactive and Engaging: Experience dynamic sessions that combine mindfulness practices, group discussions, and interactive exercises tailored to the athletic mindset.
Expert Guidance: Benefit from my expertise in mindfulness and my passion for supporting athletes in achieving their full potential.
Champion Mindset: Foster a culture of mental resilience, self-awareness, and peak performance within your athletic community.
Flexible Formats: Choose from in-person workshops for an immersive experience or remote sessions for greater convenience and accessibility.
Retreats
"Retreats offer a precious opportunity to step away from the busyness of daily life and reconnect with our inner selves. In the stillness and silence, we can cultivate a deeper sense of awareness, peace, and clarity."
— Sharon Salzberg, New York Times bestselling author and teacher of Buddhist meditation practices in the West.
Imagine stepping away from the demands of daily life and immersing yourself in a sanctuary of tranquility and self-discovery. This is the power of a meditation retreat.
Whether you're seeking a personal reset, a deeper connection to your inner self, or a rejuvenating escape from daily life, a retreat offers a unique opportunity for growth and renewal. I'm passionate about collaborating with retreat organizers and facilitators to create enriching experiences for participants.
Ways I Can Contribute to Your Retreat:
Lead Meditation Sessions: Guide participants through a variety of meditation practices, tailored to the retreat's theme and the participants' needs.
Co-create Retreat Programs: Collaborate with organizers to design a comprehensive retreat program that integrates meditation with other wellness activities.
Offer Workshops and Talks: Provide in-depth workshops or talks on specific topics related to meditation, mindfulness, and personal growth.
Facilitate Group Discussions: Create a safe and supportive space for participants to share their experiences and insights.
Benefits of Collaborating With Me:
Expertise in Meditation: Benefit from my deep knowledge and experience in various meditation techniques and mind exercises.
Tailored Approach: Receive customized meditation sessions and programs designed to complement your retreat's theme and objectives.
Engaging Facilitation: Experience dynamic and interactive sessions that foster deep reflection and personal growth.
Collaborative Spirit: Enjoy a collaborative partnership where your vision and goals are prioritized.
Seamless Integration: Expect seamless integration of my services into the overall retreat experience, enhancing the value and impact for participants.