Mindfulness Classes
Courses At-A-Glance (scroll down for details)
All Day Mindfulness Retreat
June 20, 2026, 9:30-4:30pm EST
Re-Igniting Your Mindfulness Meditation Practice
June 23-July, 2026, 6-7:30pm EST
Finding Calm in the Chaos of Uncertainties and Change with Mindfulness Practices
June 27, 2026: 9-10:30am EST
Mindful Self-Care in Spanish – Atención plena y autocuidado
July 16, 2026, 6:00 to 7:30 PM EST
SPANISH Mindfulness Based Stress Reduction (MBSR)
Curso de reducción de estrés basado en la atención plena (rebap)
September 23 – November 11, 2026, 6:00- 8:30 pm EST
The UNC Mindfulness-based Program for Stress and Pain Management offers meditation and mind-body awareness training that will teach you to slow down, set priorities, and stay calm, focused, and relaxed during a busy life. These practices will enhance your body’s natural adaptive healing ability and cultivate the mind’s clarity and insight.
Upcoming Courses
June 2026
A Time to Renew, Replenish, & Relax: An In-Person All Day Retreat
Led by Paula Huffman, BS, RN, ERYT, Mindfulness Instructor, Mindful Mentor
Date: June 20, 2026
Time: 9:30-4:30pm EST
Location: New Hope Camp and Conference Center Chapel Hill, NC
Cost: $100 General Public
$75 Previous Participant of a UNC 8 Week Course within the Past 12 months
$85 UNC Affiliate currently employed by the University of Hospital System
$75 Currently enrolled Undergraduate and Graduate Students
Activities will be held both inside and outside on the beautiful grounds of Camp New Hope. We will walk the outdoor labyrinth and spend time meditating by the lake.
All activities are optional and adaptations can be made for those with limitations of any kind.
Our day will include:
- Body Scan and Seated Meditations
- Mindful Eating
- Mindful Movement
- Restorative Yoga
- Walking Meditation
- Mindful Communication
- Time for Solitude
Re-Igniting Your Mindfulness Meditation Practice
Times: 6-7:30pm EST
Cost: $85 General Public
$80 UNC Affiliate currently employed by the University or Hospital System
$75 Currently enrolled UNC Graduate or Undergraduate Student
Do you want to explore ways to cultivate the potential for a deeper and more consistent practice?
Anyone who has ever meditated will experience challenges such as boredom, doubt, lack of motivation, feeling stuck etc. Developing and maintaining a meditation practice is not easy!
This course is designed for those who want to invigorate and go more deeply in an existing meditation practice or for those who wish to re-boot a vaguely existent practice.
Included in this course:
- How to work with physical discomfort, restlessness, challenging emotions and thoughts.
- Use of optional primary points of awareness.
- Meditation variations including walking, mindful movement, choiceless awareness, sound awareness.
- Tips for taking meditation off the mat and into your everyday life.
- Home Practice guidance.
- Handouts and links for supportive practice recordings and readings.
Finding Calm in the Chaos of Uncertainties and Change with Mindfulness Practices
Led by Paula Huffman BS,RN,ERYT. Mindfulness Instructor, Mindfulness Mentor
Date:June 27th
Time: 9-10:30am EST
Location:Virtual
Cost: $45
quality both now and in the future.
Life may be full of unknowns right now. It is natural to experience a myriad of emotions as we face this time of uncertainty and general disruption in what seems familiar.
To have the resiliency to face difficulties and challenges large or small that to some extent, are out of our control, it can be helpful to develop the capacity to find and nurture the positive parts of ourselves and our situations. It is also important to realize that we may need new tools in addition to our trusted coping strategies that have worked for us in the past. Practicing mindfulness can provide us with simple and reliable strategies to help enhance life
In this Mindfulness mini session, we will:
- Develop strategies for using Mindfulness Techniques in everyday life that can be practiced anywhere, anytime.
- Cultivate the ability to respond from a calmer baseline to daily life events.
- Learn ways to slow the ruminating mind, thereby decreasing catastrophic thinking and its effect on overall well-being.
- Enhance stress resiliency as we develop techniques for intentionally focusing on positive and pleasurable life events.
- Learn and Practice Meditation and Breathing Techniques for stress mitigation.
- You will be provided with handouts and on-line resources.
Led by Paula Huffman BS,RN,ERYT, Mindfulness Facilitator, Mindfulness Mentor. Adjunct Faculty UNC Program on Integrative Medicine Mindfulness Program.
Questions?paulahuffman@email.unc.edu
July 2026
Mindful Self-Care in Spanish – Atención plena y autocuidado
Date: July 16, 2026
Time: 6:00 to 7:30 PM
Location: Virtual
Language: Spanish
Cost: $85
Included in this Workshop:
What is Self-Care?
Why is it important?
Benefits
Mindfulness Self Care Practices
September 2026
Mindfulness Based Stress Reduction (MBSR)
CURSO DE REDUCCIÓN DE ESTRÉS BASADO EN LA ATENCIÓN PLENA (REBAP)
Via Zoom
Course Dates (Fechas del curso): September 23 – November 11, 2026
Time (Hora): 6-8:30pm EST
*Required Orientation (Una sesión de Orientación obligatoria): TBA
Cost:
$450 General Public
$420 UNC Affiliate currently employed by the University or Healthcare System
$340 Participant repeating the UNC 8 Week Mindfulness course within 12 months
$275 Currently enrolled UNC Undergraduate and Graduate Student
Please note: This course will be taught in the Spanish Language.
Who may attend: Individuals whose native language is Spanish or individuals studying the Spanish language who wish a full Spanish language immersion.
Reducción de estrés basado en la atención plena:
La Reducción de estrés basada en atención plena (REBAP) es un curso secular y experiencial de 8 semanas basado en evidencia que enseña a los participantes a incorporar la atención plena (conciencia sin juicio de la experiencia del momento presente) en la vida diaria. Los participantes aprenden prácticas de atención plena diseñadas para reducir el estrés y mejorar el bienestar, mediante la meditación, escaneos corporales y el movimiento consciente.
¿Qué es la atención plena?
La atención plena es una forma de vida que puede transformar nuestra experiencia vital y cómo nos relacionamos con lo que sucede en nuestro mundo interior y exterior. La atención plena se refiere a la capacidad de estar plenamente presente en cada momento, con amabilidad, compasión y sin juzgar. Se centra en observar y reconocer todas las emociones, pensamientos y sensaciones que surgen con una conciencia sin prejuicios, en lugar de dejarse llevar por ellos o reprimirlos. Implica dirigir la atención intencionalmente a la experiencia presente, con curiosidad y aceptación, lo que permite una mayor claridad mental, la reducción del estrés y una conexión más profunda con nosotros mismos y nuestro entorno. ¡La atención plena es una habilidad que poseemos de forma innata!
Estudios científicos
Gracias a las investigaciones realizadas se descubre que la mayoría de las personas que completan el curso y practican la atención plena de manera habitual, reportan los siguientes beneficios:
Habilidad de afrontar mejor los efectos del estrés
Disminuciones duraderas de los síntomas físicos y psicológicos
Aumento en la calidad de vida relacionada a la salud
Mayor sentido de bienestar
Mayor capacidad para relajarse
Menor reactividad emocional
Mejor capacidad de concentración y memoria
Mejor calidad del sueño
Reducción de los niveles de dolor físico y mayor capacidad para controlar el dolor crónico
Mejora en las relaciones interpersonales
Aumento de energía y una perspectiva más positiva de la vida
Capacidad para afrontar de manera más eficiente situaciones estresantes a corto y largo plazo
A quién va dirigido este programa:
Este curso está dirigido a cualquier persona mayor de 18 años. No se requiere experiencia previa en meditación. Este curso no es religioso y es accesible a personas de cualquier religión o creencia.
Aprenderá:
Habilidades prácticas de afrontamiento para mejorar su capacidad de manejar situaciones estresantes
Métodos para estar física y mentalmente relajado y tranquilo
Cómo ser cada vez más consciente de la interacción entre la mente y el cuerpo
Cómo afrontar los momentos difíciles de su vida con mayor facilidad
Cómo desarrollar sus capacidades para ayudarse a avanzar hacia un mayor equilibrio, control y claridad mental.
Este programa altamente experiencial incluye:
Un espacio de aprendizaje seguro basado en el respeto
Instrucción guiada en meditación y prácticas de meditación
Prácticas de estiramientos y movimientos conscientes
Diálogo y discusiones grupales destinadas a mejorar la conciencia en la vida cotidiana
Prácticas diarias para el hogar
Materiales del curso, prácticas de atención plena guiadas en audio
Formato del curso:
El curso consiste en:
Una sesión de Orientación*, esta sesión obligatoria dura 1.5 horas y se lleva a cabo antes del comienzo del curso.
Ocho sesiones semanales** (2.5 horas cada una, excepto la primera y última sesión que duran 3 horas).
Un día completo de mindfulness (con siete horas de práctica de atención plena).
Prácticas diarias realizadas en el hogar (generalmente de 45 minutos).
*Orientación (Requerida para la inscripción)
Para participar en el curso, es necesario asistir a la sesión de orientación gratuita.
Durante la sesión de orientación, los participantes se reunirán con el/la instructor/a. El/La instructora les brindará una descripción detallada del curso, detallando las expectativas, así como los beneficios y los posibles riesgos de participar. También habrá tiempo para que los participantes hagan preguntas y realicen una breve entrevista individual con la instructora.
Para registrarse o para más información paulah@email.unc.edu
Incluir enlace para la inscripción nancy.k.esparza@gmail.com
ENGLISH
Mindfulness Based Stress Reduction (MBSR)
Mindfulness-Based Stress Reduction (MBSR) is an 8- week secular and evidenced -based experiential program that teaches participants to incorporate Mindfulness ( non-judgmental awareness of the present moment experience) into daily life. Participants learn Mindfulness practices designed to reduce stress and enhance well-being, through mindfulness practices, meditation, body scans, and mindful movement.
What is Mindfulness?
Mindfulness is a way of life that can transform the way we experience our lives and how we relate to what happens in our inner and outer world. Mindfulness refers to the ability to be fully present moment to moment, with kindness, compassion, and nonjudgment. Mindfulness focuses on observing and acknowledging all emotions, thoughts and sensations that arise with nonjudgmental awareness, rather than getting swept away by or suppressing them. It involves intentionally directing attention to the present experience, with curiosity and acceptance, allowing for greater mental clarity, stress reduction, and a deeper connection with ourselves and our surroundings. Mindfulness is a skill we possess innately!
Scientific Studies
Research has shown that the majority of people who complete the course and regularly practice mindfulness report the following benefits:
Ability to better cope with the effects of stress
Long-lasting reductions in physical and psychological symptoms
Improved quality of life related to health
Greater sense of well-being
Increased ability to relax
Less emotional reactivity
Improved concentration and memory
Better sleep quality
Reduced pain levels and improved ability to manage chronic pain
Improved interpersonal relationships
Increased energy and a more positive outlook on life
Ability to more effectively cope with short- and long-term stressful situations
Who this program is for:
This course is for anyone who is 18 years of age or older. No prior meditation experience is required. This course is non-religious and is accessible to people of any religion or belief.
You will learn:
Practical coping skills to improve your ability to handle stressful situations
Methods for being physically and mentally relaxed and at ease
How to become increasingly aware of the interplay of mind and body
How to manage difficult emotions in your life with greater ease
How to develop your abilities to help yourself move towards greater balance, control, and mental clarity.
This highly experiential program includes:
Guided instruction in mindfulness meditation and meditation practices
Gentle stretching and mindful yoga to strengthen your body and release muscular tension
Group dialogue and discussions aimed at enhancing awareness in everyday life
Daily home practices
Course materials, audio-guided mindfulness practices
Course structure/Course consists of:
Required Orientation* ( 1.5 Hours)
Eight weekly sessions (these are 2.5 hour long classes, except for the first and last session which lasts 3 hours)
One-full day of Mindfulness ( with a seven-hour mindfulness practice,
Daily home practices (these generally last 45 minutes).
Required Orientation ( 1.5 Hours)
*Orientation (Required for enrollment)
Attendance to the free orientation classes is required for course participation.
During the orientation session, participants will meet with the course instructors. The instructors will provide a detailed course overview, outlining course expectations as well as benefits and potential risks of participation. There will also be time for participants to ask questions and to complete a brief one-on-one interview with one of the instructors.
** Except for the first and last class which lasts 3 hours.
For course information contact: nancy.k.esparza@gmail.com
Registration Questions: paulah@email.unc.edu
*MBSR Orientation /REBAP Orientacion
Date: September 9, 2026
Time: 6:00-7:30 PM EST
*MBSR Orientation (Required for enrollment in the MBSR program)
Attendance to the free orientation classes is required for course participation.
During the orientation session, participants will meet with the course instructors. The instructors will provide a detailed course overview, outlining course expectations as well as benefits and potential risks of participation. There will also be time for participants to ask questions and to complete a brief one-on-one interview with one of the instructors.
*REBAP Orientación (Requerida para la inscripción)
Para participar en el curso, es necesario asistir a la sesión de orientación gratuita.
Durante la sesión de orientación, los participantes se reunirán con el/la instructor/a. El/La instructora les brindará una descripción detallada del curso, detallando las expectativas, así como los beneficios y los posibles riesgos de participar. También habrá tiempo para que los participantes hagan preguntas y realicen una breve entrevista individual con la instructora.
Mindful Parenting
Led by: Caroline Hexdall PhD, Licensed Psychologist
Date: New Date to be Determined
Location: Online Zoom
Cost:
General Public: $225 per person $325 per couple
UNC Affiliate: $200 per person $275 per couple
UNC Affiliate is defined as currently employed or enrolled as a student with either the University or Healthcare System.
This is a 6 week class in how to approach the role of parenting and being a parent from a more aware and mindful orientation. Participants in this class will learn theoretical foundations and practices of mindfulness, co-regulation tools that benefit children, adolescents, and parents, and fundamentals of self-compassion. They will also learn to understand how to recognize patterns or habits of parenting that they would like to change, and how to navigate the parenting journey more authentically. Parents of children of all ages are welcome.
For more program details or questions, please reach out to Caroline at caroline@mindfuldevelopment.com.
Registration Questions: paulah@email.unc.edu
Mindfulness Center Event Cancellation Policy
Cancellation requests must be submitted 10 days prior to the start date of the event.
If submitted within this time frame, you will receive a full refund less a $30 Administration fee.
Neither a full or partial refund will be distributed if a cancellation request is made less than 10 days prior to the start date of the event.
Payments are non-transferable to other events.
Cancellation requests made for extenuating circumstances less than 10 days in advance of the event start date will be considered on a case-by-case basis.
All requests must be made by completing the Event Cancellation Request form and returned with the 10-day advance notice period.
Paula Huffman, BS, RN, ERYT
Paula has worked as a Health and Education services professional for over 40 years. Her experience in providing wellness education services to both patients and students is vast. In addition, she has taught with UNC’s Program on Integrative Medicine Mindfulness program for 15 years after completing Mindfulness Based Stress Reduction Facilitator Training with the Center for Mindfulness at UMASS Medical Center in 2010. Paula is also a certified Yoga Instructor of 25 years. paulah@email.unc.edu
Nancy Esparza, M.Ed. 
Kessonga Giscombe, MS, MSW is the owner and founder of Mindful Explorations, LLC, he’s an adjunct Mindfulness instructor at UNC Chapel Hill School of Medicine in the Program for Integrative Medicine (PIM), and he’s one of the core mindfulness teachers on the meditation app Headspace. He’s also a former licensed Acupuncturist and Psychotherapist. Kessonga Giscombe has been teaching the practice for nearly two decades. He’s led sessions for professional sports teams like the Los Angeles Lakers, major companies like BMO and Disney, and grassroots spaces like group therapy and nonprofit circles for Black men in the community. He’s deeply passionate about this work, because he’s seen how mindfulness can transform lives. His mission, purpose, and passion is to provide Mindfulness teachings and practices to all the various and diverse populations of the world.
Jen Johnson, MS, MFA, LPC, LCMHC, E-RYT is a mindfulness teacher, psychotherapist, writer, and photographer whose work explores the intersection of mindfulness, creativity, and nature connection. She teaches mindfulness, writing as meditation, mindful photography, and nature meditation as practices for cultivating inner strength and renewal and learning to hold life’s challenges in one hand and the world’s immense beauty in the other. Jen has taught mindfulness meditation since 1985. She completed Mindfulness-Based Stress Reduction teacher training at the Center for Mindfulness, UMass Medical Center in 2010. Her writing has been published in book chapters, a poetry anthology, literary journals, and health, wellness, and creativity publications, and her photographs have been exhibited internationally. Jen is the author of Everyday Mindful Substack that explores creating inner refuge through mindfulness, creativity, and nature connection. jenjohnson.com
Christine Lathren, MD, Assistant Professor, UNC Physical Medicine and Rehabilitation
John Orr
John Orr received Theravada Buddhist ordination and training for eight years while living as a monk in the 1970’s in Thailand and India. Drawing from a range of meditation and wisdom teachings, he is known for his kind understanding and nonjudgemental approach. John has been teaching meditation and leading Dharma retreats at various centers around the world since 1980. After retiring from the faculty of Duke University where he taught yoga, meditation and stress management, he now lives outside of Asheville, North Carolina.
Sandra Jean Simmons, MD (retired)
Sandra was certified by the University of Massachusetts Medical School Center for Mindfulness as a Qualified MBSR Teacher in 2018. She has worked with the UNC Department of Integrative Medicine as an Adjunct Instructor leading eight week MBSR programs, including programs for research studies, since 2005.