“If you want to build a ship, don't drum up people to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea.”

-Antoine de Saint-Exupery

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Please contact me for information on current offerings and/or you are interested in having me facilitate these courses for your organization.​

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Professional Trainings

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Foundations of Applied Mindfulness Meditation Certificate at The University of Toronto:​ Please click here for more information

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Trauma-Informed Mindful Movement course at The University of Toronto: Please click here for more information

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100 hr. Trauma Informed Practice: on and off the mat: Please click here for more information

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Deeper Mindfulness: A New Way to Discover Calm in a Chaotic World

(8-weeks)​

Starting in January 2025

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Deeper Mindfulness delves into the moment-by-moment experience of what feels pleasant, unpleasant, or neutral - the often-overlooked aspect of mindfulness—feeling tone. 

Through the application of the latest neuroscience and traditional meditative practices, participants learn to observe feeling tone in real-time, gaining insight into how it shapes emotional responses and daily experiences, and discover ways to reduce stress and cultivate emotional balance.

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While each person's experience is unique, the published research has shown changes like these are common.

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• Deepen your existing mindfulness practice by tuning into the subtle experience of feeling tone.

• Gain tools to break cycles of stress, exhaustion, and emotional reactivity.

• Learn to navigate difficult emotions with greater ease and wisdom.

• Cultivate a sense of presence and appreciation for everyday life, even in challenging moments.

• Strengthen emotional resilience through practical, science-backed techniques.

 

The course is open those who have completed MBSR, MBCT, Mindfulness for Life, or another 8-week course, such as Mindfulness-Based College (MB-College), modeled after MBSR or MBCT.  

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Mindful Eating: Awareness and Well-Being Groups (8-weeks)

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Mindful Eating: Awareness and Well-Being is an 8-week journey into eating with kindness, awareness, and non-judgment. Through mindfulness-based practices, you'll learn to bring attention to your eating habits, explore your relationship with food, and cultivate gratitude and self-care.

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Practices to increase one’s ability to notice and respond to body sensations will be offered each week and students will be invited to practice in between sessions. The role of your automatic pilot, the importance of “Vitamin T” (Time), and how to skillfully respond rather than react to internal and external stimuli will be explored.

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Course Outline

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Orientation: 

• Welcome and introductions

• Introduction to mindfulness

• Course logistics and expectations

• Potential benefits and challenges

 

Week 1:  

• Introduction to mindfulness-based eating for health and well-being 

• Intention / aspiration setting

• Mindful eating activity

• Orienting and grounding practice

• Loving-kindness meditation

 

Week 2: 

• What is nourishment?

• Role of the nervous system

• Multi-tasking and eating (automaticity-automatic pilot)

• Orienting and grounding practice

• 3-step breathing space

• Loving-kindness meditation

 

Week 3:

• Exploring the seven types of hunger (Dr. Chozen-Bays)

• The role of mindful movement and feeling tones

• 3-step breathing space

• Self-compassion practice

 

Week 4:

• Role of interoception: hunger / fullness scale

• What is satiety?

• 3-step breathing space

• Self-Compassion practice

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Week 5:

• Gratitude body scan 

• Self-stewardship

• 3-step breathing space

• Appreciative joy practice

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Week 6: 

• The slow down diet / Vitamin T (time)

• 3-step breathing space

• Appreciative joy practice

 

All-Day: 

• In-depth day of practice

• Cultivate mindfulness techniques more deeply

 

Week 7:

• Explore the role of nourishment in our homes and culture

• Gratitude body scan

• 3-step breathing space

• Equanimity practice

 

Week 8: 

• Using what we have learned

• Gratitude body scan

• 3-step breathing space

• Equanimity practice

• Next steps

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Mindfulness-Based Cognitive Therapy (MBCT) (8-weeks)

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• Mindfulness-Based Cognitive Therapy (MBCT) is a 8-week evidence-based group therapy program (including an orientation session), which has been shown to reduce the impacts associated with depression, anxiety, and stress.

 

• Mindfulness is a non-judgmental way of paying attention to the present moment with compassion. Cognitive Behaviour Therapy (CBT) is designed to bring awareness to the habitual ways of being that can lead to depressive and anxious spirals.

 

• MBCT combines the skills of CBT and mindfulness-based practices, helping participants learn how to respond in more skillful ways to increase well-being and decrease suffering.

 

 

Who May Benefit from Attending?

 

• Individuals experiencing the impacts of the stress.

 

• Individuals experiencing the impacts of anxiety and/or low mood.

 

• Individuals with a history of depression. 

 

Course Outline​ 

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Session 1: Awareness and Automatic Pilot

Session 2: Living in Our Heads

Session 3: Gathering the Scattered Mind

Session 4: Recognizing Aversion

Session 5: Allowing/Letting Be

Session 6: Thoughts Are Not Facts

Session 7: How Can I Best Take Care of Myself?

Session 8: Endings are beginnings

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