Wellness Classes in San Francisco and Online
Stress Less, Live Fully
A Path to Presence
Mindfulness-Based Stress Reduction
Women of Color Wisdom Circle
Qigong
Embodied Movement
Begin Again
Alumni Drop-in Sessions
mindfulness and self-compassion groups in the bay area
We offer a variety of mindfulness and self-compassion wellness classes, drop-in sessions, and stand alone workshops. Our wellness classes are appropriate for beginners and advanced practitioners of mindfulness. Sliding scale and scholarship spots are available for all wellness classes. Currently all courses are offered online via Zoom or in San Francisco. See below for current course offerings.
With intention to provide accessible support, we offer scholarship spots for BIPOC identifying people. We also offer discounts for mindfulSF alumni and others where a financial need exists.
Please contact us for information on how to obtain a scholarship spot.
STRESS LESS, LIVE FULLY
8 -Week Mindfulness and Self-Compassion Class
What To Expect
Weekly live 2-hour sessions
Half-day retreat
Gain clarity around behaviors that can direct you towards increased life satisfaction
Attend more thoughtfully to competing tasks and demands
Learn practical mindfulness, communication and self-compassion skills
Build community and connection
WHEN
Contact us for upcoming dates
WHERE
1726 Fillmore Street San Francisco, CA 94115
COST
$600*
*Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!facilitators
STRESS LESS | LIVE FULLY Course Overview
This class is an opportunity to refuel, connect with like-minded people, and learn science driven strategies to effectively manage stress. Participants will learn a variety of mindfulness and self-compassion skills that are practical and proven to support wellbeing and resilience.
Course consists of eight 90 minute sessions and a half-day retreat.
Course combines includes elements of Mindfulness-Based Stress Reduction and Mindful Self-Compassion.
A Path to Presence
FREE Intro - Date/time to be determined!
when
Wednesdays Sept 25 - Nov 20, 2024 5:30pm - 6:45pm PT Retreat on Saturday Nov 2 | 9am - 1pm PT
WHERE
Join virtually from anywhere
COST
$450* *Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!
facilitator
What to Expect
Weekly live 75-minute sessions
Half-day retreat
Written content based on key aspects of mindfulness
An optional virtual space to post questions and reflections when we’re not meeting
Daily practices to support you
1-2 emails/week to support your understanding of a particular themes
Access to high-quality guided meditation recordings for daily use
A path to presence Course Overview
A Path to Presence is an experiential, mindfulness-based course inviting you to radically reorient towards everyday life and awaken to greater ease, gratitude, wisdom, and love. The teachings and content will provide a clear, cohesive map supporting you to enter a practice space within community for eight weeks—regardless of how busy your life may be. You will learn to make room for the intelligence of presence to inform everything that you do. All of this is easier (and loads more fun) when we do it together!
Weekly Sessions
The Wednesday night sessions offer a chance to receive the benefit of guided practice, teachings, and community. Sessions include thirty minutes of guided meditation, small and large group discussion based on a weekly theme, and occasional brief talks or presentations. Throughout the course, you'll share what you're learning and experiencing and hear about other participants’ journeys. Part of what makes this course so powerful is the community that grows among everyone in it.
All Are Welcome
This course is open to beginners and dabblers in meditation and/or contemplative practices as well as to experienced practitioners seeking to deepen their practice.
Mindfulness-Based Stress Reduction (MBSR) Live
FREE Intro Sessions September 5 at 1pm & October 15 at 6pm PT
what to expect:
Weekly live 2.5-hour sessions
Full-day retreat
Body awareness practices including yoga and mindful movement
Sitting and walking meditations
Group discussions aimed at increasing awareness in daily life
Skills for infusing mindfulness into living
Access to recordings of meditations
27 units of continuing education (CE) credits available for healthcare professionals ($80 additional fee)
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Recite some of the most salient MBSR research
Describe components of healthful living and high-level wellness
Discuss pathogenic reactions to stress
List the mechanisms through which stress exacerbates or precipitates illness and medical conditions
Prepare their patients to work more effectively with stress related illnesses and conditions by mobilizing their own inner resources
Recite referral guidelines for more intensive stress reduction interventions
Demonstrate embodied presence and more effective responses to patient’s emotional needs
Apply mindfulness skills to diagnose sources of stress related conditions
List at least one source of pathogenic stress in an individual's stress related condition
Utilize client’s abilities to recognize their stress reactions from stress responses
Prepare an individual in the investigation of their body to discover sources of stress reactions
Assess individual’s ability to use their bodily awareness for purpose of self care
Apply clinician mindfulness to investigate and make vivid potential resources and strengths in clients
Apply empathy and attunement skills to cultivate more effective therapeutic relationships
Prepare patients to work more effectively with stress related illnesses and conditions by mobilizing their own inner resources
Describe two approaches for trauma sensitive mindfulness
Effectively apply mindfulness meditation concepts and its related disciplines in an intensive 8- week MBSR program
Describe the theoretical, philosophical, pedagogical, and scientific underpinnings of mindfulness facilitation.
Utilize precise language to enhance clarity of communication in all phases of instruction
Practice, clarify, and enhance mindfulness teaching skills
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This course is eligible for 27 units of continuing education (CE) credit.
CE credits for psychologists are provided by the Spiritual Competency Academy (SCA) which is co-sponsoring this program. The Spiritual Competency Academy is approved by the American Psychological Association to sponsor continuing education for psychologists. Spiritual Competency Academy maintains responsibility for this program and its content.
The California Board of Behavioral Sciences accepts CE credits for LCSW, LPCC, LEP, and LMFT license renewal for programs offered by approved sponsors of CE by the American Psychological Association.
LCSW, LPCC, LEP, and LMFTs, and other mental health professionals from states other than California need to check with their state licensing board as to whether or not they accept programs offered by approved sponsors of CE by the American Psychological Association.
SCA is approved by the California Board of Registered Nursing (BRN Provider CEP16887) for licensed nurses in California. RNs must retain their certificate of attendance for 4 years after the course concludes.
For questions about receiving your Certificate of Attendance, contact Beverly Wong at info@mindfulSF.com. For questions about CE, contact Spiritual Competency Academy at info@spiritualcompetencyacademy.com.
When
Thursdays Sept. 12 - Oct. 31, 2024 1 - 3:30pm PT Retreat on Sunday Oct. 20 | 10am - 5pm Facilitator: Carol Morgan
Tuesdays Oct. 22 - Dec 10, 2024 7 - 9:30pm PT Retreat on Sunday Dec. 1 | 10am - 5pm Facilitator: Dana Rysavy
WHERE
Join virtually from anywhere
COST
$550*
*Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!
MBSR Course Overview
Mindfulness-Based Stress Reduction (MBSR) is an 8-week class developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center. The program introduces a variety of mindfulness practices that are designed to cultivate greater resiliency in the face of stress. Throughout the 8-week course, participants are introduced to a variety of practices that are designed to cultivate awareness and presence.
The Science Behind MBSR
Since 1979, Mindfulness-Based Stress Reduction has been extensively researched across many settings. Studies have shown MBSR to benefit people with chronic pain, stress, and anxiety-related conditions. There is also a growing body of research in the field of neuroscience that shows functional brain changes in people who engage in mindfulness training. If you are interested in learning more about research that backs MBSR visit the Brown Center for Mindfulness website.
Mindfulness-Based Stress Reduction helps people learn new ways of relating to stress while cultivating kindness and self-compassion. The course provides a framework to support people with connecting more fully to themselves, others, and their lives.
Women of Color Wisdom Circle
8-Week Class in Mindfulness and Self-Compassion
what to expect:
Weekly live 90-minute sessions
Half-day retreat
Learning and practicing self-compassion and mindfulness skills in a grounding and safe space
Gentle movement and body awareness practices to connect mind, body and breath
Daily practices and intention setting to honor and affirm your inner wisdom
Access to high quality meditation recordings to support daily practice
A co-created space to be held and seen and feel a sense of connection and community
When
Contact us for upcoming dates
WHERE
Join virtually from anywhere
COST
$550*
*Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!Facilitators
A note from Susan and Kayla:
If you identify as a Woman of Color and are seeking a grounded community space this group for you! Often in our professional and/or personal roles, Women of Color consistently have to negotiate their needs and the needs of others, often at the cost of our own wellbeing. This space is an invitation to practice some self-compassion and balancing of your needs to better show up for yourself and your loved ones. This virtual space is meant to serve as a grounding and encouraging space where you will practice self compassion tools and strategies that support your inner wisdom while being in community.
Begin Again
4-Week Online Course to Sustain a Regular Mindfulness Practice
What To Expect
Weekly live 1-hour sessions
Individualized plan and goal setting for consistent practice
Access to high quality guided meditation recordings for daily use
Support to identify barriers to regular practice
Practice mindfulness in community and connect with others
when
Tuesdays April 30 - May 21, 2024 5:30 - 6:30pm PT
WHERE
Join virtually from anywhere
COST
$200* *Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!
facilitator
begin again Course Overview
Begin Again is a 4-week meditation and mindfulness course for anyone who has interest in developing a sustained meditation practice in their life. This course is ideal for someone who has some familiarity with mindfulness practices, or who has taken a course, workshop or retreat. This course is great a great support for developing or sustaining a mindfulness practice on a regular and consistent basis.
Embodied Movement
8-Week Gentle Yoga and Meditation Class
What To Expect
Weekly live 90-minute sessions
A holistic approach to connecting our mind, breath and movement
Gentle yoga stretches and movement with a mind-body awareness using trauma informed techniques
Guided meditations
An optional daily movement practice to assist in your personal practice
Group discussions focused on increasing awareness in daily activities
when
Contact us for upcoming dates!
WHERE
Join virtually from anywhere
COST
$350* *Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!
facilitator
embodied movement Course Overview
This eight-week Mindfulness–Based program is designed for bringing compassionate awareness to the body. Classes meet once a week for two hours. Participants practice mindfulness meditation and yoga. Poses are taught in a very gentle manner coupled with the focus of mindfulness that pays close attention to what one is feeling physically and emotionally. A unique aspect of this program is group discussion, which explores how poses are integrated with conscious awareness.
This program is applicable for most medical conditions as it incorporates a gentle orientation. It is geared for those who are new to mindfulness and/or yoga as well as those who want to deepen their practice. Participants experience increasing flexibility, relaxation, and the joy of living in the present moment by a variety of methods for identifying and releasing stress and report a deep sense of relaxation and an increased awareness of their bodies and minds.
Mindful Qigong
What To Expect
Weekly live 2-hour sessions
Class time is a balanced blend of sitting meditation, moving meditation and group process/discussion
A holistic approach to connecting our mind, breath and movement
Gentle movement with a mind-body awareness using trauma informed techniques
Guided meditations and option to record guided movement practices
An optional daily movement practice to assist in your personal practice
Group discussions focused self-reflection and connection
when
Wednesdays Mar. 20 - May 8 7 - 9pm PT
WHERE
Join virtually from anywhere
COST
$350* *Sliding scale available based on need. Discounts offered for mindfulSF alumni. Inquire with us about options!
facilitator
mindful qigong Course Overview
This eight-week Mindfulness–Based program incorporates Qigong to support mindfulness practice. Qigong (pronounced "chi gung"), Chinese energy exercise, although gentle and easy to learn, is a powerful practice suitable for all ages and physical conditions. It relaxes and strengthens the body and mind, releases stagnant energy, revitalizes our inner life-force, and touches the deepest sense of our well-being. Each class begins with mindfulness meditation, transitioning into mindful Qigong movement and culminating with self-reflection through group discussion.
Alumni Drop-In Sessions
Alumni drop-in overview
We offer free drop-in sitting meditation that meets weekly. This is a great way to renew your practice sitting in community with other sincere mindfulness practitioners. These weekly drop-in refresher sessions are offered free of charge.
Every Wednesday 12:30 - 1pm PT
Interested in learning more about Wellness Classes in the Bay Area and Online?
mindfulSF offers wellness classes in San Francisco and throughout the Bay Area.
Online services also offered across California