🧘‍♀️ How the Course Works

Each weekly class includes:

• A short Dharma talk introducing the week’s theme

• A guided mindfulness or meditation practice we’ll do together

• Optional sharing and reflection after practice

Can’t make it live? No problem. Video replays of each talk and audio recordings of the meditations will be available in the class portal each week.

📖 What We’ll Explore Together

The course is divided into three 4-week modules, each one building on the last.

🔹 Module 1: Foundation

In Weeks 1–4, we begin by learning how to meditate safely and skillfully, especially if you're new to mindfulness or returning after a break.

You’ll learn:

• The core practices of mindfulness for stress reduction

• The basics of sitting meditation and mindful breathing

• How to “turn on the lights” in your inner world—gently and with care

• When to pause or seek support—because safety matters in any deep practice

• Mindful movement practices like walking meditation and chair yoga

This module sets the groundwork for a strong, steady, and self-compassionate practice.

🔹 Module 2: Integration

In Weeks 5–8, now that you’ve built the foundation, we begin integrating mindfulness with emotional awareness.

You’ll explore:

• Deepening your self-compassion and loving-kindness

• Cultivating radical acceptance of yourself and your experience

• Moving from awareness of reactivity to responding with presence

• Continuing safety reminders and resourcing practices

This is where mindfulness becomes more than awareness—it becomes a path to inner steadiness and heartfulness.

🔹 Module 3: IFS + Meditation

In Weeks 9–12, we lean into a more experiential blend of contemplative tools, including:

• Trauma-informed mindfulness and somatic practices

• Insights from neuroscience and attention theory

• Introduction to Internal Family Systems (IFS) parts work

IFS is a powerful self-awareness practice that invites you to meet the different “parts” of yourself with curiosity and compassion. While this class is not therapy, you’ll be introduced to tools from the IFS model that support inner healing and self-leadership when combined with Buddhist meditation practices. I’m certified to teach this blend through Ralph De La Rosa’s Amplify Teacher Training.