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 to assure the health and safety of everyone. See below for current course offerings.

In solidarity and intention to provide accessible support the BIPOC community, we offer scholarship spots for BIPOC identifying people.

Please contact us for information on how to obtain a scholarship spot.

All are welcome. This course is open to new and experienced meditators.

Elements of mindfulness Course Overview

Individuals will be fully supported with a variety of session offerings, written content, and 1:1 meetings via Zoom. Participants are asked to fully commit to attending all gatherings and to the intention to turn inward towards presence throughout each day.

What to Expect

• Weekly live 75-minute virtual meetings.

• Half-day retreat on Saturday, June 12.

• 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 theme(s).

• Access to high-quality guided meditation recordings for daily use.

Elements of mindfulness Course Overview

Elements of Mindfulness is an nine-week meditation & mindfulness course incorporating evidence-based practices that are designed to reduce stress and promote ease, gratitude, and resilience. You'll learn mindfulness systematically, engaging in both formal meditation and informal practices that support you to meet life with wisdom and connect with the joy of being human.

Elements of mindfulness Course Introduction

Mindfulness is a form of meditation. There are many forms of meditation just as there are many forms of physical exercise. This practice supports us to live with a stable kind of awareness when we’re not meditating. When we’re doing everything else. The process of “cultivating mindfulness” in daily life can take time, like a slow cooker that doesn’t seem to be doing much for a while even though it is. There is a kind of peace and clarity that the practice does promise, but these do not emerge by avoiding or escaping difficulty; they are byproducts that appear as a result of our gentle recognition and willingness to make contact with whatever layers of tension we may carry.

Mindfulness is not passive or disconnected from the pains and troubles of the world, but an engaged practice empowering us to respond from a deep well of an inner resource. We learn to tune in to how our inner world relates to the ever-changing currents, shifts, and uncertainty that essentially define human life. We may also gain the priceless gift of learning to sense and acknowledge the beauty that exists even in the most mundane corners of our reality. We can learn to recognize and release our conditioned habits, patterns, and reactions that may keep us from a profound sense of gratitude and joy found in the here and now. 

STRESS LESS | LIVE FULLY Course Overview

This course 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 1.5 hour sessions and a half-day retreat.

• Course combines includes elements of Mindfulness-Based Stress Reduction and Mindful Self-Compassion.

what to expect:

• Gentle stretching and mindful yoga.

• Body awareness practices.

• Sitting and walking meditations.

• Group discussions aimed at increasing awareness in daily life.

• Skills for infusing mindfulness into living.

• Access to recordings of meditations.

March 9 - April 17, 2022 Wednesdays, 6pm - 8:30pm. Retreat Saturday, April 16, 2022, 10am - 4pm

Cost: $550*
*Scholarships available based on need.

Instructor: Ulla Andrewson, LCSW

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.

What to expect:

• 5 min. Check-in/”Hello”

• 30 min. Guided practice

• 10 min. Check-out/questions

Drop in mindfulness class overview

Drop-in mindfulness and self-compassion classes are a great way to learn and practice mindfulness-based skills without the commitment of signing up for a course. Sitting with others is a great way to build community and feel supported with your personal practice. This course is open to new and seasoned meditators.

mindfulSF offers wellness classes in San Francisco and throughout the Bay Area.

Online services also offered across California