Mindfulness Classes
Courses At-A-Glance (scroll down for details)
Mindful Yoga
February 4-25, 2026, 6:30-7:30pm EST
Mindfulness Meditation Refreshers
February 5-26, 2026, 9:00-10:00am EST
All-Day Mindfulness and Meditation Retreat
March 7, 2026
Mindfulness Practices for Stress Relief and Self Care in Uncertain Times
March 26-April 17, 6-7:45pm EST OR 9:30-11:15am EST
The Mindful Way through Grief
April 2-23, 2026. 9:30am – 11am EST
Everyday Mindfulness: 4 Weeks of Practice for Real-Life
April 7- April 28, 2026, 12-1:30pm EST OR 7-8:30pm EST
Mindful Communication: Tools for Real Life Connection
May 5- May 26, 2026, 12-1:30pm EST OR 7-8:30pm EST
Writing as Meditation: Cultivating Awareness, Inner Calm, and Renewal
May 14 – June 4, 2026, 9:30-11am 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
February 2026
Mindful Yoga
Led by Paula Huffman BS, RN, ERYT, Mindfulness Facilitator, Mindfulness Mentor
All are welcome. From practiced yogis to beginners!
45 minutes of Mindful Movement
15 minutes of Seated Meditation (lightly guided seated or lying down meditation)
Mindfulness yoga is practiced as a moving mediation. Attention is placed on not only the end product or the pose but the movement in between poses.
We will gentle stretching and strengthening with the breath incorporating the 7 Intentions of Mindfulness Practice within each class.
All poses will be practiced on the mat. (no standing poses)
This is a great class for winding down in the evening while promoting a restful and calming experience to take you through the night.
For more information: paulah@email.unc.edu
Mindfulness Meditation Refreshers
Led by Paula Huffman BS, RN, ERYT, Mindfulness Facilitator, Mindfulness Mentor
$40 for 3 Sessions
Three 45-minute sessions that are open to all levels of experience. Those new to mediation are also welcome to attend.
- Brief explanation of the practices.
- 30-minute practice session.
- Sharing of Experience/Questions
Week 1
- Body Scan Practice
Week 2
- Seated Meditation Practice
Week 3
- Loving Kindness Meditation Practice
March 2026
An All Day of Mindfulness and Meditation Retreat
A Time to Renew, Replenish, Relax
Led by Paula Huffman BS, RN, ERYT, Mindfulness Instructor, Mindfulness Facilitator
As winter seems to hold on, Spring may be just around the corner. Now is a great time to renew as we begin to move into a new Season.Take a break from the inner and outer distractions of daily life and join us in this energizing retreat to pause, reconnect, and nurture yourself.
Date: March 7, 2026
Time: 9:00 AM – 4:30 PM
Location: New Hope Camp and Conference Center, 4805 NC-86, Chapel Hill, NC 27514
Cost: General Public: $100
UNC Affiliate currently employed by the University or Healthcare System: $85
Previous Participants in the UNC 8 Week Course within the past 12 months: $75
Currently enrolled UNC Undergraduate and Graduate Student: $75
Participation in this Retreat will Provide you with the Opportunity to:
- Slow down, quiet the mind and rest.
- Participate in activities that are healthful and healing.
- Spend time outside in nature while being guided in Mindfulness Meditation practices.
- Enjoy alone time for reflection.
- Socialize and connect with other participants.
Mindfulness Practices included in this Retreat:
- Body Scan Meditation
- Seated Meditation both Indoors and by the Lake
- Walking Meditation at the Labyrinth
- Mindful Movement in the form of Gentle Yoga
- Mindful Communication
- Mindful Eating
- Loving Kindness Meditation
- Free time for solitude and reflection as you enjoy the beautiful grounds at Camp New Hope
Mindfulness Practices for Stress Relief and Self Care in Uncertain Times
A Virtual “Mini” Mindfulness Course
Led by Paula Huffman BS, RN, ERYT, Mindfulness Instructor, Mindfulness Facilitator
Two Time and Day Options
Dates: Thursdays March 26-April 16
Times: 6-7:45pm EST
Register here
Dates: Fridays March 27-April 17
Times: 9:30-11:15am EST
Register here
Cost:
$100- Currently enrolled Undergraduate and Graduate Student
$150- General Public
$140- UNC Affiliate currently employed by the University of Hospital System
Life may be full of unknowns right now. It is natural to feel stress, anxiety and worry as we face this time of uncertainty and general disruption in what seems familiar.
In order 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 enhance life quality both now and in the future.
In this Mindfulness “mini course” we will:
- Develop strategies for using Mindfulness Techniques that can be practiced anywhere, anytime.
- Cultivate the ability to respond from a calmer baseline to daily life events.
- Identify Stress Triggers and habitual reactions to unpleasant situations to develop more skillful responses.
- Learn ways to slow the ruminating mind, thereby decreasing catastrophic thinking and its effect on our overall well-being.
- Enhance stress resiliency as we develop techniques for intentionally focusing on positive and pleasurable life events.
Mindfulness Practices included in this Workshop:
- What is your body telling you? Body Scan Meditation to enhance the Mind Body connection
- “The Breathing Space”: Stop the stress reaction before it stops you.
- Mindful Breathing for De-escalating the Stress Response
- Introduction to Seated Meditation Practices
- Loving Kindness and Gratitude Meditations
April 2026
The Mindful Way through Grief
4-week Virtual Series
Led by Jen Johnson MS, MFA, LPC, LCMHC, E-RYT
Dates: Thursdays, April 2- April 23, 2026
Time: 9:30-11:00am EST
Location: Zoom
Cost: $225-General Public
$200-UNC Affiliate currently employed by the University of Hospital System
$175- Currently enrolled Undergraduate and Graduate Students
The Mindful Way Through Grief is for anyone moving through loss in its many forms—personal, collective, anticipated, or unnamed. Grief is a natural response to love and change, yet it is often rushed, silenced, or carried alone.
Each week includes guided mindfulness practices and simple, practical tools that can be woven into daily life. No prior mindfulness experience is needed. This course is open to anyone seeking to meet grief with greater ease, kindness, and compassion.
Everyday Mindfulness: 4 Weeks of Practice for Real-Life
A Virtual Program
Led by Kessonga Giscombe MS, MSW
Dates: April 7- April 28, 2026
Time (Two slots): 12-1:30pm EST OR 7-8:30pm EST
Location: Zoom
**Live sessions are offered in two time slots to support participants across time zones. Choose the time that works best for your life.**
Cost: $375- General Public
$350- UNC Affiliate currently employed by the University or Healthcare System
$275- Participant repeating any of the UNC courses within 12 months
$180- Currently enrolled UNC Undergraduate and Graduate Student
Life is constantly moving. Work, relationships, responsibilities, and the constant “noise” in our heads. It doesn’t just slow down so we can be mindful. This course isn’t about escaping real life. It’s about learning how to meet it with more presence, clarity, and care.
Everyday Mindfulness is a four-week experience designed to help you bring mindfulness into the moments where it actually matters, like when you’re stressed, distracted, overwhelmed, or simply feeling disconnected. Whether you’re new to mindfulness or have been practicing for years, you’ll find practical tools you can use beyond the cushion and into your everyday life.
Each week, we’ll explore simple practices working with the breath, body, thoughts, and emotions. And without pressure to “do it right” or quiet your mind. The goal isn’t perfection, but a more supportive relationship with yourself and your experience.
This is mindfulness for real life.
May 2026
Mindful Communication: Tools for Real Life Connection
A Virtual Program
Led by Kessonga Giscombe MS, MSW
Dates: May 5- May 26, 2026
Time (Two slots): 12-1:30pm EST OR 7-8:30pm EST
Location: Zoom
Cost: $375- General Public
$350- UNC Affiliate currently employed by the University or Healthcare System
$275- Participant repeating any of the UNC courses within 12 months
$180- Currently enrolled UNC Undergraduate and Graduate Student
We’re communicating all the time. Whether it’s at work, at home, with people we love, or with everyday people. And yet, so many conversations still leave us feeling unheard, misunderstood, or reactive.
Mindful Communication is a four-week course designed to help you bring more presence, clarity, and care into the way you speak and listen. It’s not about saying the perfect thing or avoiding conflict. It’s about learning how to stay connected, even when conversations are uncomfortable or emotionally charged.Over four weeks, you’ll learn practical tools to slow down reactions, listen more fully, and express yourself with greater honesty and intention. We’ll explore how mindfulness supports communication in real-life moments.
This course is for anyone who wants to communicate with more awareness and less autopilot. Real connection doesn’t come from getting it right, it comes from being present.
Writing as Meditation: Cultivating Awareness, Inner Calm, and Renewal
4-week Virtual Series
Led by Jen Johnson MS, MFA, LPC, LCMHC, E-RYT
Dates: Thursdays, May 14 – June 4, 2026
Time: 9:30-11:00am EST
Location: Zoom
Cost: $225-General Public
$200-UNC Affiliate currently employed by the University of Hospital System
$175- Currently enrolled Undergraduate and Graduate Students
Writing as Meditation is a restorative practice for self-discovery and renewal. The workshop offers an introduction to reflective writing as a mindfulness practice that encourages awareness, inner calm, and resilience. Through mindfulness practices and guided writing prompts, participants are encouraged to slow down, listen inwardly, and reconnect with a sense of presence and vitality.
This is not a writing craft workshop, rather one that emphasizes awareness and curiosity, inviting writing as a tool for self-discovery, emotional clarity, and renewed engagement with life through present moment experience. No prior writing or mindfulness experience is required—only a willingness to pause and attend to the present moment.
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
Dr. Candace Epps-Robertson, PhD is an educator and writer with a PhD in Writing and Rhetoric from Syracuse University and 20 years of experience supporting writers in developing and nurturing their creative processes. A former tenured professor in English at UNC Chapel Hill, she is currently a consultant and editor with Full Circle Writing. Her research and publications explore literacy, writing, culture, and art. She brings a thoughtful, intentional approach to writing that empowers participants to embrace the writing process with awareness, curiosity, and clarity.
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.