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Mesa Wellness 360, in partnership with M2 Well-Being, presents the Healthy Mind Series: Mindful Self-Compassion! Join us for an opportunity to focus on tools that support your mental and emotional well-being.


All City of Mesa employees and spouses are welcome to watch the 6-week series. Mesa 360 participants can earn 200 points for a Wellbeing Educational Program! You may attend classes live or watch the recorded classes, or a combination of both. Keep in mind that to earn wellness points when watching a recording, you must input your name and email address when prompted during the video.


You will receive a certificate upon completion of the 6 classes. Please note: if you are watching the recordings you won't receive our certificate until after the viewing period expires on October 13th. Maintain proof of your certificate through 11/30/23 for any audit needs.

You will need to self-report on the desktop or mobile app.
Click on the Rewards Banner

Scroll down and click "Wellness Classes & Programs"

Click on Wellbeing Educational Program

Click on Report Completion

Enter the date the program started and which program you attended: Healthy Mind

Check the box saying you confirm and click save!


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Week 1
Mindful Self-Compassion Primer

MOnday, april 17 12pm- 1pm

Have you ever felt down and discouraged listening to a negative and judgmental inner voice? Or found yourself feeling unsupported from all directions, including from within you? Then consider yourself ripe for the strategies of self-compassion.  This workshop provides a conceptual introduction to self-compassion using didactic tools, formal and informal practices to move from concept to lived, felt experience. It will set the foundation for our comprehensive work in creating a more compassionate support system for this one, because this one matters too.

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Week 3
the purpose and power of loving-kindness

MOnday, may 1 12pm- 1pm

Before jumping into self-compassion, it is necessary to establish a firm foundation of goodwill/ease/acceptance, so that one might feel well-resourced and find flow in the practice.  Loving-kindness warms up awareness and could be considered the primer of compassion. Participants will discover loving-kindness phrases that serve to develop an open heart through meditation, self-reflection and take-home activities.

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Week 5
Relating to our Difficult Emotions

MOnday, may 15 12pm- 1pm

This is a “rubber meets the road” workshop – putting into play the mindfulness and self-compassion skills learned by applying these practices to difficult emotions.  Let’s face it, being human is a messy undertaking. Even with the best of intentions we will experience a gamut of emotions including the difficult ones such as shame, guilt and anger. Navigating these experiences with skill, grace and poise will help restore balance.  Engagement tools of meditation, self-reflection, and didactic tools of practice strategies will be used.

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Week 2
Mindfulness from the beginning

MOnday, april 24 12pm- 1pm

In order to create meaningful change, it is necessary to first notice with curiosity how things are now.  Perhaps all is well, and life feels perfect, fantastic. More probably, when paying attention on purpose, areas may be discovered that could use a little smoothing or remodeling.  This workshop, along with the Mindful Self-Compassion Primer, provides a conceptual introduction to mindfulness and its value in mindful self-compassion using didactic tools, formal and informal practices to move from concept to lived, felt experience.

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Week 4
Cultivating a Compassionate Voice

MOnday, MAY 8 12pm- 1pm

Building on the practice of loving-kindness, this workshop will focus on compassionate conversations with ourselves that motivate with kindness rather than self-criticism. We meet ourself with the same tenderness we would me a friend who is struggling. Learning activities will include self-reflection, meditation, success strategies such as the creation of self-affirmation mantras.

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Week 6
Embracing a Life of Empowered Presence

MOnday, MAY 22 12pm- 1pm

This final session will draw on positive psychology, the practices of savoring, gratitude, and self-appreciation as ways to rewire our brains and kick the habit of self-criticism. We can embrace the good in ourselves and in our lives. Reflection of where we began the adventure and where we are now will affirm the steps taken toward a life of empowered presence.

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