Beginner's Guide to Mindfulness

A BEGINNER's GUIDE TO MINDFULNESS is part of the Wellness in the WILD 2024 Summer Series and is designed for community members eager to explore and establish a mindfulness practice. Each session offers insights into the core aspects of mindfulness through practical exercises, discussions, and guided meditations. Discover the tools, resources, and community of support that will enhance your mental clarity, emotional stability, and overall well-being.

Drop in for a single session or progress through the four-week series. Discounts are available if financial hardship is a barrier for anyone.

Mondays 10:30 AM - 11:30 at Houge Park, San Jose

July 22 - Understanding mindfulness

Content: Understanding Mindfulness - what it is and isn't. In this session, we will explore the essence of mindfulness, clarifying what it truly is and what it is not. We will delve into the neuroscience behind Mindfulness-Based Stress Reduction (MBSR) to understand how mindfulness impacts the brain and body. This session is designed to be accessible to everyone, encouraging participants to come as they are and settle into a guided awareness of breath and body meditation.

Led by a certified mindfulness practitioner and workplace facilitator, the session will feature a guided meditation focusing on breath and body awareness. Following this, there will be opportunities for reflection, open dialogue, and questions, allowing participants to share their experiences and deepen their understanding of mindfulness practices.

By the end of this session, you will gain a basic understanding of mindfulness and acquire an effective stress reduction technique that can be used at home with your family, at work, or on the go. This session will lay the groundwork for the next three sessions, which are designed to help you build and maintain a regular mindfulness practice to effectively reduce and prevent the accumulation of toxic stress.

July 29 - Exploring the breath and body

Content: Exploring the Body - During this session, we will delve into the science behind the body-scan meditation, experiencing firsthand why this practice is one of the most effective techniques for cultivating mind/body awareness and a loving presence. We will explore the physiological and psychological benefits of body-scan meditation, understanding how it helps in identifying areas of tension and promoting relaxation.

Engage in reflective exercises, open dialogue, and interactive Q&A facilitated by a certified MBSR (Mindfulness-Based Stress Reduction) practitioner and wellness guide. These discussions will provide a deeper insight into your physical sensations and emotional responses, creating a space for shared experiences and collective learning.

By the end of this session, you will leave with a profound connection to your physical self, heightened body awareness, and an effective practice to alleviate physical tension. This session builds on the foundational practices from session 1 and sets the stage for the next two sessions, ensuring a comprehensive journey towards holistic well-being. Enjoy the transformative experience and gain valuable tools to incorporate body-scan meditation into your daily routine for lasting benefits.

August 5 - Mindfulness and emotions

Content: Mindfulness and Emotions - During this session, we will delve into the intricate connection between mindfulness and our emotional landscape. We will experience a cultivating compassion practice that can help us become more aware of our emotions and the underlying mechanisms at play. Through guided practice and facilitated discussion, participants will learn effective mindfulness techniques to navigate their emotions with greater ease and understanding. 

By the end of this session, you will gain tools to enhance your emotional regulation, boosting your resilience against stress and adversity. You will also learn how to cultivate a positive mindset, which can contribute to overall well-being and happiness. This session will not only provide immediate benefits but also lay the groundwork for continued emotional growth and mindfulness practice in your daily life.

Enjoy reflection, open dialogue, and Q&A facilitated by a certified mindfulness practitioner. Leave with a deeper understanding of your emotional processes, improved regulation skills, and practices that can enhance your emotional well-being. This session will build on previous foundational practices, enriching your mindfulness journey

August 12 - Integration and daily practice

Content: Integrating Mindfulness into Everyday Activities - In this session, we will explore how to seamlessly weave mindfulness into your daily routine. You will learn practical strategies to make mindfulness an integral part of everyday activities, allowing for continuous presence and awareness. Through interactive discussions and experiential learning, we will uncover ways to bring mindfulness into mundane tasks and transform them into moments of mindful living.

We will practice specific techniques aimed at enhancing mindfulness during eating and communication. Mindful eating exercises will teach you to savor each bite, promoting a deeper appreciation for food and its effects on your body. Additionally, mindful communication practices will focus on active listening and thoughtful speech, fostering more meaningful and compassionate interactions with others.

By the end of this session, you will be equipped with the tools to maintain a state of mindfulness throughout your day, significantly improving your overall mental well-being. These practices will not only help you stay present but also enhance your personal and professional relationships by promoting empathy and understanding. Enjoy reflection, open dialogue, and Q&A facilitated by a certified mindfulness practitioner. Leave with practical techniques to integrate mindfulness into every aspect of your life, contributing to a more balanced and fulfilling existence. This session builds on previous sessions and sets the stage for ongoing mindfulness practice.

Interested in more events from the WELLNESS in the WILD 2024 Summer Series? Check out the GUIDED WELLNESS WALKS, designed to reduce the buildup of toxic stress and deepen your mindfulness practice in a natural, serene setting, perfect for integrating and embodying the techniques you learn each week and growing your community of support!

Pachamama Micro Retreats, powered by Meta Business Strategies, designs bespoke mindfulness-based micro retreats for individuals and organizations throughout the Bay Area of San Francisco. Founder, Keri Mechling, is a stress-reduction educator, a licensed risk manager, and a certified Workplace Mindfulness Facilitator through Mindful Leader.