Mindfulness Classes

This Mindfulness Based Stress Management course is an evidence based, educational, secular program modeled on the 8-week course as originally developed in the late 1970s at the University of Massachusetts Medical Center by Jon Kabat-Zinn, PhD.

This 8-week course teaches participants the fundamentals of Mindfulness and how to cultivate coping strategies for dealing with stress and life’s daily challenges. In addition, Mindfulness is about waking up to our lives as we learn ways to pay attention on purpose, providing the opportunity to step out of Auto Pilot and live life more fully.

Why Mindfulness?

In addition to learning ways to manage both short and long term stressful life events, participants who implement the Mindfulness practices as learned in these programs often report the following:

• Ability to slow the ruminating mind and catastrophic thinking.
• Increased awareness for changing unskillful habits.
• Mitigation of the effects of chronic pain.
• Greater energy and enthusiasm for life.
• Improved self-esteem and overall personal growth.
• Sleep quality improvements.
• Management of mindless eating.

What to Expect in Each Class:

A 2-hour participatory experience that includes Instructor presentations, guided group discussions, home practice reviews and introduction to and practice of guided Mindfulness meditations. Meditation practices include the Body Scan, Gentle Yoga Movement (mind-body awareness), Seated and Walking Meditation, and Loving Kindness/Compassion meditation.

Included in this Course:
Support through the provision of extensive course reading materials, guided meditation audio tracks, and on-line supplemental resources.
Home Practice Guides
An In-Person Day of Mindfulness Retreat

Your Instructor is committed to and skilled at creating a safe, supportive, and deeply engaging environment providing unlimited email access for support throughout the program.
This challenging life-affirming course requires a solid commitment for optimal and long-lasting benefit

Who Can Benefit from this Course? All Writers Including:

Those writing high stakes documents such as master’s thesis, dissertation documents, grant proposals, course work papers and academic publications. Creative writers and Journalers can also benefit from this course.

Including but not limited to:

Undergraduate Students
Graduate Students
Pre and Post Doc Students
Fellows
Faculty
Grant Proposal Writers
Writers for Publications
Creative and Memoir Writers

This course will help support those navigating writing projects of any kind. Through mindfulness techniques, reflective prompts, and practical strategies, participants will learn to manage the challenges and obstacles that often appear during the writing process. Learn ways to find focus, maintain flow, and bring greater care and clarity to your writing endeavors through the cultivation of Mindfulness.

How can Mindfulness Enhance the writing experience?

By bringing greater awareness to the writing process, we can work through writer’s block by being aware of the present moment without judgment as we move into a more spacious and open-minded state. Participants will engage in reflective exercises, meditative writing prompts, and techniques designed to expand their capacity for focus, observation, and self-expression. Whether you’re a seasoned writer or just beginning, this course offers a supportive space to reconnect with your voice and nurture a mindful approach to your craft.

Mindfulness Practices included in this course: 

Mindful Breathing
The Breathing Space
Body Scan (mind body connection)
Seated Meditation
Loving Kindness Meditation
Gentle Stretching at the Desk

Writing Practices included in this course: 

Mindful Journaling
Sensory Writing
Freewriting
Reflective Writing Logs

Dr. Candace Epps-Robertson 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.

Paula Huffman BS,RN,ERYT, Mindfulness Facilitator, Mindfulness Mentor, Adjunct Faculty Department of Physical Medicine and Rehabilitation, Mindfulness Center Coordinator,  holds a BS in Special Education, a NC license to practice as a Registered Nurse and is certified in multiple Yoga Instructor specialties. She has taught and practiced yoga for 25 years. Paula completed courses for Facilitators of the 8 Week MBSR programs created by Jon Kabat Zinn at the Center for Mindfulness University of Massachusetts Oasis Program and also completed the Mindfulness Mentor certification program led by Jack Kornfield and Tara Brach. Paula has led Mindfulness programs with the UNC Program on Integrative Medicine Mindfulness Center for 15 years. Combining her experience in education and healthcare, she continues to offer health and wellness services to others while maintaining her own Mindfulness and Meditation practices.

The practice of meditation is perhaps the oldest stress management technique known to humankind. Mindfulness Meditation is widely used as a means to increase focus of attention in the present moment thus allowing our innate calmness and clarity of mind to come forth. This is a great aid in responding skillfully to the stressors in our lives. Historically, Mindfulness Meditation is based upon Four Foundations: Mindfulness of body, feelings, mind and mind objects. In our four sessions together, with the help of guided meditations and discussion, we will be learning about and practicing each of these foundations of mindfulness.

For those new to the practices, this day of mindfulness will provide you with the opportunity to experience the basics of mindfulness meditation. Experienced meditators may use this day to deepen your practice or re-invigorate a “stagnant” one.

You will be supported and led throughout the day by an experienced facilitator of Mindfulness while being given a time for both solitude and socialization.
There will also be time for sharing your experiences with others.

Practices included in our day:

• Body Scan Practice
• Seated Meditation
• Mindful Eating
• Gentle and Restorative Yoga
• Walking Meditation
• Mindful Communication

During this series of classes together, we will open to these beautiful qualities of the heart, which are inherent to our being. We will also explore what seems to block us from dwelling in these sublime states of heart-mind. It is often our fears, negativity and grasping mind that blocks access. Using mindfulness practice and guided meditations focused on loving kindness, compassion, joy and equanimity, we will make contact with this loving heart, nurture it and manifest it in the many contexts of our daily lives.