Programs
Learn how awareness allows for more choices
The programs are experiential by ways of a variety of mindfulness practices such as mindfulness sitting meditation, walking meditation, mindful light yoga and eating, loving kindness practices, mindful communication, nutrition, and more.
Mindfulness can best be described as being attentive, awake and aware in the present moment in a non-judgmental way. It is also being aware of when judging is occurring and being mindful enough to gently notice, re-orientate yourself to the present moment through a variety of mindful choices, and attending to this moment, in a harmonious, intuitive and intelligent way.
You will learn how to pay attention and experience yourself in ways that helps reveal the strength of your personal foundation so you have confidence in your process. You will come to know more about your conditioned habits and patterns through a variety of mindfulness practices, yet there are no right or wrong responses. This is about you noticing you just as you are and accepting yourself with greater ease. This is a lifelong process and habits change slowly. But without a beginning or a foundation, our non-constructive and unconscious habits will continue to have a hold on us unless we use the habit of noticing constructively for our learning.
It takes courage and stamina to address and develop ourselves. We will know we are ready to start addressing change for ourselves when we are willing to look at all facets of ourselves with curiosity without expecting perfection. This is a beginning step of lifelong process which is renewed moment to moment. Please be prepared to commit to the full program. All programs are conducted with complete safety and confidentiality.
Skillfully developing our foundation of calming, stabilizing and tranquility practices and meditations
The first half of the training will be identifying and increasing awareness of personal stress triggers and negative habits through the practice of attentive noticing and allowing and how this affects our daily life. Calming the mind, developing equanimity and experiencing calm abiding is the foundation for increasing awareness and insight to alter our conditioned patterns and to find peace of mind and body by creating healthier habits. Loving-kindness practices are incorporated to help support your foundation.
Reaping the benefits of calm abiding: insight and wisdom practices and meditations
The second half of the training is beginning to explore your own personal insight, how insight is revealed and enhanced by the calming practices, and how these two legs of calming and insight practice can be your seed for living through your core integrity with less reactivity, greater harmony and inherent well -being.
We will examine how thoughts,emotions and our body are related that affect our health or sense of distress. Healthier nutritional choices and communication styles are also explored that effect our sense of harmony or disharmony.
Please see Program Details page for all class details, payment options, location directions, cancellation policy and disclaimers. See class tuition below
Winter-Spring 2012
Des Moines Sukha Healing Arts Center: Introduction to Mindfulness Meditation: two individual sessions
- February 18 Saturday 10am-12 pm
- February 27 Monday 6 pm-8 pm
- Pre-registration & payment $10 for 2, with a friend
- Pay at the door $10 each person
- 8 week training in Des Moines TBD soon
- Register through Sukha Healing Arts Center by mail or in person: make check out to Grow Aware, send to
- 22021 7th Ave S. Suite 3 Des Moines Wa 98198.
- See www.sukhahappens.com go to services, classes, manage my apointments in grey bottom left of window to register and save your spot;
- go to workshops for registration form at www.sukhappens.com
- Or call Kim at Sukha at 206-429-2782 to register sukhahappens@gmail.com
- Please contact me for info also.
Fremont Winter: in progress
- Tuesdays 6-8:30 pm
- January 20- March 6
- Full Day Mindfulness Retreat Sunday Feb 26: open to graduates of other 8 week trainings. Two spots available
Issaquah: in progress
- Sundays 10-1230
- January 29- March 18
- Exception class: Saturday Feb 25 10-1230 and Wednesday 1/29 6-8:30 pm.
- Full Day Mindfulness Retreat Sunday March 4. No spots open for graduates at this time.
Providence Regional Cancer Partnership: Everett
- Saturdays 10-1230
- March 10- April 28
- Full Day Mindfulness Retreat Sunday April 15: open to graduates of other classes
- $295
Wenatchee
- April and June, two full weekends
- Dates and location TBD soon
8 week trainings and tuition
What your class fee covers:
Each student receives 3 professionally recorded CDs with 10 instructional practices on them plus a large resource workbook/manual. These materials are included in the class fee (averaging about $9 an hour), adding up to 28 hours of professional guidance and instruction.
- The class size is 10-12 students for personal and individualized instruction.
- The Mindfulness Retreat is from 10 am-4:30 pm and a part of the class.
- Individual registration: $265
- Register with a friend and each pay $250
- Classes held greater than 30 minutes outside of Seattle are more due to time and travel expenses: Everett classes $295
Private Consultation
For those who are unable to attend a program or live in a different city, private one on one consultations are available for mindfulness instruction . Please call or write about your interest.
Meditation Mats and Cushions:
A few times a year I make a trip to Vashon Island to pick up an order placed by students of my classes. I make the trip as a "thank you" for sitting. If you are interested in buying a sitting set please contact me and if you want to join a bulk order. I receive an additional discount for bulk orders.
The company who makes these are a great mom and pop business www.stillsitting.com Please check them out for the color you want. They have a great sale going on until 1/22 so let me know if you want to join a current order. You can get a 3 piece meditation set for $85 plus tax.
A student has a very unused maroon sitting cushion, mat and support pillow for sale as of 1/2012. Please contact me to reach her.
Past programs:
2011
- Fall Everett 4 week Nov 12- Dec 10
- Fall 8 week Fremont Sept 13- Nov 1
- Summer 8 week Fremont July 12- August 30
- Spring 8 week Fremont May 9- June 27
- Spring 8 week Fremont April 26 -June 14
- Spring 8 week Fremont March 5- May 7
- Winter Providence Everett 8 week February 28 - April 18
- Winter Fremont 8 week January 7- March 4
- Winter Issaquah 8 week January 9- March 6
2010
- Fall Fremont 8 week class ends Dec 11, 2010
- Fall Providence Regional Cancer Partnership 8 week class Sept -27-Dec 13, 2010
- Fall Providence Medical Center Everett, Train the Trainer Full Day Mindfulness Retreat for staff and leadership, October 24
- Spring 8 week class Fremont May 25- July 13
- Spring 8 week class, Evergreen Medical Center April 1-May 22
- Winter 8 week class, Providence Regional Cancer Partnership, Everett Feb 1- March 22,
- Winter 4 week class Feb 2-23, Fremont
- Winter 4 week introductory class Feb 7-28 Issaquah Wellness Center
- Winter 4 week introductory class Jan 3-24 Issaquah Wellness Center
2009
- Thanksgiving Half Day Retreat Nov 15, 2009 10-3 pm Fremont
- Fall 4 week introductory class Nov 3-24 Fremont
- Fall Oct 9,10,11 and Nov 7,8 Wenatchee, WA, MBSR over 2 weekends
- Fall Sept 24-Nov 12, 8 week program, Evergreen Medical Center, Kirkland
- Fall Sept 8-Oct 27 , 8 week program Fremont
- Summer August 4 week introductory class Fremont
- Summer June 2 - July 21, 8 week program Fremont
- Spring April 7 - May 26, 8 week program Fremont
- Spring April 23- June 11, 8 week program Evergreen Hospital, Kirkland , WA.
- Winter February 9- March 30 8 week program Fremont
2008
- Fall Thanksgiving Half Day Retreat November 23 Fremont
- Second Fall Class Sept 29-Nov 17 Mondays Fremont
- Fall 8 week class Sept 2- Oct 21 Tuesdays Fremont
- Summer 8 week training July 7-August 25 Fremont
- Summer 8 week training June 3- July 22 Fremont
- Spring 8 week training April 28-June 16 Fremont
- Samarya Yoga Center workshop for families of special needs and autistic children
- April Grange Insurance Company Lunch and Learn workshop
- Winter: Partners for Health: Pathways for Balanced Health: Consultant and facilitator using MBSR in 6 month medical pilot study in corporate setting for health and weight management; Seattle. Successful results
2007
- Fall 4 week introductory training Delridge Community Center, Seattle
- Fall 8 week training, Highline Hospital employees private training, Burien
- Summer 8 week training, Montlake Community Center
- Spring 8 week training Montlake Community Center
- Spring 8 week training Montlake Community Center
- Summer Vashon Island Eco Fair, Vashon Island, Wa.
- Winter 8 week training Miller Park Community Center
2004
- Fall Anita Boser, Heller Worker workshop
Training involves full attendance and daily assignments for best results. Upon completion each graduate has the opportunity to attend any full day retreat with other graduates from previous classes plus other benefits to graduates.
Mindfulness Based Stress Reduction: MBSR
This course is the main course offered through Grow Aware. This unique 8 week program allows participants to merge slowly and steadily while learning skills about fully engaging in their moment to moment experience, whatever that is. This course is based on the MBSR program founded by Dr. Jon-Kabat-Zinn in 1979 which was featured in the PBS documentary Healing and the Mind with Bill Moyers. Over the past 30 years over 17,000 people have completed the program and published clinical research studies have proven its effectiveness.
Who will benefit:
Therapists, firemen and women, police officers, teachers, CEO's, clergy, nurses, doctors, social workers, psychologists, politicians, administrators, military personnel, HR staff, parents, students, business owners, group facilitators, managers, those in the healing arts or alternative medicine fields, and more.
No one is required to participate beyond their comfort level.