What Makes This Course Different

  • It's evidence-based. Every practice is grounded in research — polyvagal theory, the RAIN framework, self-compassion studies, with a traditional lens.
    It’s specific. Rather than a general “how to meditate” course, each week targets one emotion with one focused tool you can actually use that day.

  • It doesn't ask you to fix anything. The aim isn't to eliminate anxiety, anger, sadness, or shame — it's to build a more spacious, less reactive relationship with all four.

  • It's for real life, not just the cushion. Every session includes a home practice that takes about 10 minutes a day — because a tool you only use in class isn't much of a tool.

The Four Weeks

  • Week 1 — Anxiety & Fear: Coming Back to Ground. We'll look at the nervous system in plain language and practice an extended-exhale breathing technique that measurably calms the body.

  • Week 2 — Anger & Frustration: The Fire That Wants a Job. Anger isn't the enemy — it's information. We'll learn RAIN (Recognize, Allow, Investigate, Nurture) as a way to meet anger without suppressing it or being swept away by it.

  • Week 3 — Sadness & Grief: Letting the Heavy Things Be Heavy. Sadness moves slowly, and that's not a flaw. We'll practice loving-kindness meditation as a way of holding grief with more tenderness and less judgment.

  • Week 4 — Shame & Overwhelm: Coming Back Together. We'll close with the self-compassion break and bring all four tools together — because shame tends to lose its grip the moment it's met with kindness instead of secrecy.

Who This Is For

This course welcomes complete beginners and experienced practitioners alike. If you've ever thought “I know I should meditate but I don't know where to start,” or “I meditate regularly but it doesn't seem to touch the hard stuff” — this course was built for you.

Logistics

  • When: Thursdays, 5-6:30 pm.

    • September 17, 24; October 1, 8

  • Where: Heartwood Center, 1818 Dempster Street. Shrine Room

  • Length: 4 sessions, 90 minutes each

  • Investment: $127.00

  • What to bring: Comfortable clothing, a journal (or paper), and an open mind.

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