Upcoming Classes/Groups

If you'd like to register for a class, please contact the facilitator directly.

 

Mindfulness-Based Stress Reduction

This class, based on the Stress Reduction Program created by Jon Kabat-Zinn at the University of Massachusetts Medical Center, is appropriate for those experiencing a variety of issues and concerns, ranging from general interest in prevention and wellness to stress-related or other medical issues.

Benefits:
~ Mobilize your inner resources for coping, growing, and healing
~ Discover the interplay of mind and body in relation to stress
~ Find a deeper sense of ease and peace of mind

Classes include:
~ Guided instruction in mindfulness meditation practices
~ Gentle yoga
~ Mindful communication and group dialogue
~ Home practice assignments
~ A one-day retreat on Saturday, October 28th, 2017 

Participation requires commitment to the classes, retreat, homework assignments, a copy of Full Catastrophe Living by Jon Kabat-Zinn (preferably the 2013 edition), and a telephone conversation with Sherry prior to registration.

Beginners are welcome, open to all levels.

Facilitator: Sherry Williams, M.A., J.D., is a Certified Mindfulness-Based Stress Reduction (MBSR) teacher through the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical Center. She is also a registered yoga teacher with Yoga Alliance (E-RYT200, RYT500), and practiced law in Tacoma and Seattle for over 20 years. Sherry completed an 18-month Mindful Yoga and Meditation Training at Spirit Rock Meditation Center in California in 2012, and is currently a student in the 2 1/2 year Dedicated Practitioner Program, also at Spirit Rock Meditation Center. 

Wednesdays, 6-8:30pm, September 20-November 8, 2017; retreat date Saturday, October 28th

Cost: $400

Contact: sherry@sherrywilliamsemail.com

“Mindfulness is a way of learning to relate directly to whatever is happening in your life, a way of taking charge of your life, a way of doing something for yourself that no one else can do for you – consciously and systematically working with your own stress, pain, illness, and the challenges and demands of everyday life. In contrast, you’ve probably encountered moments of 'mindlessness' – a loss of awareness resulting in forgetfulness, separation from self, and a sense of living mechanically. Restoring within yourself a balanced sense of health and well being requires increased awareness of all aspects of self, including body and mind, heart and soul. Mindfulness-Based Stress Reduction is intended to ignite this inner capacity and infuse your life with awareness.”
~Center for Mindfulness, University of Massachusetts Medical School

 

Introduction to Meditation: 5 Week Series

In this 5 week series, we will explore mindfulness meditation, using Real Happiness by Sharon Salzberg, as a resource and inspiration. Participation requires commitment to the classes, homework assignments, and a telephone conversation with Sherry prior to registration. Beginners are welcome, as are those wishing to deepen their practice.

Themes include:

  • The benefits and science of meditation
  • Mindfulness of breath and body
  • Dealing with thoughts and emotions
  • Cultivating compassion
  • Keeping the practice going

Dates: Sundays, September 10-October 8, 2017

Time: 10:30 a.m-noon

Cost: $175

Contact: sherry@sherrywilliamsemail.com

Required reading: Real Happiness: The Power of Meditation by Sharon Salzberg

“Drawing on more than 30 years of experience teaching meditation, and as a participant in many dialogues with scientists on meditation research, Sharon Salzberg covers all the basics of meditation in a simple, compelling, and highly readable way. People frequently ask me where they should begin if they are interested in learning more about meditation. Now I know where to send them: Real Happiness is the perfect beginning”

Dr. Richard J. Davidson, Professor of Psychology and Psychiatry; Director, Center for Investigating Healthy Minds, University of Wisconsin-Madison

Facilitator: Sherry Williams, M.A., J.D., is a Certified Mindfulness-Based Stress Reduction (MBSR) teacher through the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical Center. She is also a registered yoga teacher with Yoga Alliance (E-RYT200, RYT500), and practiced law in Tacoma and Seattle for over 20 years. Sherry completed an 18-month Mindful Yoga and Meditation Training at Spirit Rock Meditation Center in California in 2012, and is currently a student in the 2 1/2 year Dedicated Practitioner Program, also at Spirit Rock Meditation Center. 

 

Mindfulness-Based Relapse Prevention

For individuals with problematic alcohol or drug use, compulsive eating, or other addictive behaviors. No previous mindfulness experience necessary!

6 Week Series: Thursdays, 6:00pm-8:30pm Sep 28-Nov 2, 2017 (Half Day Retreat from 9-12 on Saturday, Oct 28th)

Mindfulness-Based Relapse Prevention is an evidence-based treatment developed at the University of WashingtonMindfulness practices increase awareness of triggers, habitual patterns, and "automatic" reactions. These practices cultivate the ability to pause, observe present experience, and bring awareness to the range of choices before us.

Course Objectives:

  1. Develop awareness of personal triggers and habitual reactions, and create a pause in this seemingly automatic process.
  2. Change your relationship to discomfort, learning to recognize challenging physical and emotional experiences and respond to them skillfully.
  3. Adopt a nonjudgmental, compassionate approach toward yourself and your experiences.
  4. Foster a lifestyle that supports continued mindfulness practice and long-term recovery.

Cost:  $375 for the 6 weeks. A limited number of sliding scale slots are available.

Facilitators: MBRP developer and trainer Neha Chawla, PhD who is co-author of Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide, and lead MBRP trainer Joel Grow, PhD have facilitate numerous groups in private, community and hospital settings

Contact Joel Grow at (253) 642-6895 or joel@joelgrow.com for more information or to register.

 

Mindfulness-Based Cognitive Therapy

If you have been depressed or anxious in the past and want to prevent future episodes, or if you struggle with difficult emotions, this course may help you:

  • Step out of 'automatic pilot' and live more fully in the present moment instead of dwelling on past regrets and worries about the future
  • Develop an attitude of patience, self-compassion, open-mindedness, curiosity
  • Cultivate mindfulness of mind, body, thoughts, and emotions
  • Increase mental flexibility
  • Get in touch with the full range of your inner and outer resources for learning, growing, and healing

SESSIONS WILL INCLUDE:

  • Practicing mindful breathing, gentle yoga stretches, and mindfulness of daily activities
  • Identifying the thoughts and feelings that increase the risk of depression and anxiety
  • Becoming less reactive to distressing thoughts, feelings, and sensations
  • Learning to recognize your own early warning signs of depression and anxiety

COURSE DETAILS: The course will meet Monday evenings from Oct 9-Nov 27, 2017; 6:30-8:30 p.m. The fee is $450 for the full 8-week series. This course is psycho-educational rather than a psychotherapy group and insurance will not be billed. You will be learning and practicing skills both in class and at home.

Required workbook: The Mindful Way Through Depression: Freeing Yourself From Chronic Unhappiness, Williams, Teasdale, Segal, and Kabat-Zinn, Guilford 2007 (paperback).

INSTRUCTOR: Sandra J. Coffman, Ph.D. is a psychologist who has been in private practice for over 30 years and is an adjunct clinical faculty member at the University of Washington. She has received advanced training in MBCT, has offered this course for 11 years, and has experience with both cognitive-behavioral therapy and mindfulness meditation.

For more information, please contact Sandra at sjcoffmanphd@gmail.com for more information or if you have questions.

 

Introduction to Meditation: 4 Week Series

In this 4 week series, we will explore mindfulness meditation, using Real Happiness by Sharon Salzberg, as a resource and inspiration. Participation requires commitment to the classes, homework assignments, and a telephone conversation with Sherry prior to registration. Beginners are welcome, as are those wishing to deepen their practice.

Themes include:

  • The benefits and science of meditation
  • Mindfulness of breath and body
  • Dealing with thoughts and emotions
  • Cultivating compassion
  • Keeping the practice going

Dates: Sundays, October 15-November 5, 2017

Time: 10:30 a.m-noon

Cost: $150

Contact: sherry@sherrywilliamsemail.com

Required reading: Real Happiness: The Power of Meditation by Sharon Salzberg

“Drawing on more than 30 years of experience teaching meditation, and as a participant in many dialogues with scientists on meditation research, Sharon Salzberg covers all the basics of meditation in a simple, compelling, and highly readable way. People frequently ask me where they should begin if they are interested in learning more about meditation. Now I know where to send them: Real Happiness is the perfect beginning”

Dr. Richard J. Davidson, Professor of Psychology and Psychiatry; Director, Center for Investigating Healthy Minds, University of Wisconsin-Madison

Facilitator: Sherry Williams, M.A., J.D., is a Certified Mindfulness-Based Stress Reduction (MBSR) teacher through the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical Center. She is also a registered yoga teacher with Yoga Alliance (E-RYT200, RYT500), and practiced law in Tacoma and Seattle for over 20 years. Sherry completed an 18-month Mindful Yoga and Meditation Training at Spirit Rock Meditation Center in California in 2012, and is currently a student in the 2 1/2 year Dedicated Practitioner Program, also at Spirit Rock Meditation Center.