Upcoming Classes/Groups

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

 

Mindful Self-Compassion

Developed by Drs. Kristin Neff and Chris Germer, Mindful Self-Compassion (MSC) combines the skills of mindfulness and self-compassion to enhance our capacity for emotional wellbeing.

No Experience Necessary!

Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention from yourself when you needed it most? Self-compassion involves the capacity to motivate ourselves with encouragement when we feel inadequate or have “failed.” Self-compassion is learned in part by connecting with our innate compassion for others. Fortunately, self-compassion can be learned by anyone!

Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—to acknowledge our shortcomings, learn from them, and make necessary changes with an attitude of kindness and self-respect.

Participants will learn through activities such as meditation, experiential exercises, short presentations, group discussion, and home practices.

Dates: Thursdays, 6:00 - 8:30pm Feb 8th – April 5th, 2018 Plus 9am-1pm March 24th, Also, no class Feb 22nd.

Cost: $375 for the 8 weeks. Limited sliding scale slots available.  

Facilitator: Joel Grow, PhD is a clinical psychologist, member of the UW clinical faculty, and lead trainer of Mindfulness-Based Relapse Prevention. He has facilitated numerous mindfulness groups in various settings, and was awarded the UW "Award for Teaching Excellence.”

Contact: joelg@uw.edu or 253-642-6895 to register or for more info.

 

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-8:15pm Sep 6th-Oct 11th, 2018 (Half Day Retreat from 9-12 on Saturday, Sep 29th)

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 lead trainer Neha Chawla, PhD who is co-author of Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide. She has facilitated numerous groups in private and community settings and authored several articles and chapters related to using mindfulness for the treatment of addictive behavior.

Contact Neha Chawla at 206-940-5551 or nchawla@uw.edu for more information or to register.

 

Introduction to Meditation: 4 Week Series

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 9-September 30, 2018

Time: 10:30 a.m-noon

Cost: $150-200 (sliding scale)

Beginners are welcome, as are those interested in deepening their practice.

Participation requires commitment to the classes, homework assignments, and a brief telephone conversation with Sherry prior to registration.

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 the 18-month Mindfulness Meditation and Yoga Training at Spirit Rock Meditation Center in California in 2012, and is currently a student in the 2 year Dedicated Practitioner Program, also at Spirit Rock Meditation Center. 

 

Introduction to Meditation: 4 Week Series

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 14-November 4, 2018

Time: 10:30 a.m-noon

Cost: $150-200 (sliding scale)

Beginners are welcome, as are those interested in deepening their practice.

Participation requires commitment to the classes, homework assignments, and a brief telephone conversation with Sherry prior to registration.

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 the 18-month Mindfulness Meditation and Yoga Training at Spirit Rock Meditation Center in California in 2012, and is currently a student in the 2 year Dedicated Practitioner Program, also at Spirit Rock Meditation Center. 

 

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. Please see (https://www.umassmed.edu/cfm/mindfulness-based-programs/mbsr-courses/about-mbsr/) for additional information about MBSR.

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 27, 2018

Participation requires commitment to the classes, retreat, homework assignments, and a telephone conversation with Sherry prior to registration.

Suggested resource: Full Catastrophe Living by Jon Kabat-Zinn (preferably the 2013 edition), 

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 the 18-month Mindfulness Meditation and Yoga Training at Spirit Rock Meditation Center in California in 2012, and is currently a student in the 2 year Dedicated Practitioner Program, also at Spirit Rock Meditation Center. 

Wednesdays, 6-8:30pm, September 19-November 7, 2018; retreat date Saturday, October 27, 8:45am-4:30pm

Cost: $375-450 (sliding scale)

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

 

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 Sep 24-Nov 19, 2018; 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.