Online Mindfulness Training

& Virtual Classes

In addition to the prospect of illness, the COVID-19 pandemic presents a significant challenge to our well-being and mental health. We are all managing greater anxiety, stress and heightened emotional states. We’re tackling work responsibilities from home, while also potentially juggling homeschooling and compromised workspace and privacy.

 

There is no better time for mindfulness practice! 47 clinical studies validate the effectiveness of mindfulness meditation programs to diminish anxiety and stress. It’s even been shown to build immunity.

 

We need mindfulness training now more than ever!

 

M2 is ready to support you with live, virtual classes today! We are offering mindfulness meditation practices AND workshop series, designed to recognize and help manage our current environment.

M2 mindfulness practice

Each class is 20 minutes long, and is delivered live, via Zoom. Different class durations available on request.

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Guided Mindfulness Practice

During this practice the facilitator guides participants to use their breath, body and intention to let go of stress and reset, emerging ready to focus on what matters most.

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Quiet Mindfulness Practice

This lightly guided practice includes longer periods of silence for participants. The facilitator open the practice and offers gentle prompts occasionally, allowing more quiet space to discover the nature of your own mind.

m2 MINDFULNESS WORKSHOP SERIES

Each class is one hour long, and is delivered live, via Zoom. Different class durations available on request. Workshops may be bundled to create cohesive series.

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Introduction to Mindfulness

Examine the foundations of mindfulness and the key qualities that can assist in identifying and managing emotions, triggers and traps. This presentation uses experiential exercises, guided mindfulness practice and interactive discussion to build greater emotional awareness and cultivate calm. Understanding and integrating mindfulness enhances personal, professional and community well-being.

*Please bring a piece of paper and a crayon, colored pencil or marker to class.

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Stress Less

Learn about the stress cycle, personal signs of stress and develop strategies to respond (versus react) more productively. This presentation uses experiential exercises, guided mindfulness practice and interactive discussion outlining ways to manage unskillful thought and behavior patterns; let things be and transform stress.

*This class is also available in a more targeted format, Stress Less During COVID-19

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Resilience

Learn to build resilience in order to adapt in the face of challenge and adversity moving toward optimized performance. This presentation uses experiential exercises, guided mindfulness practice and interactive discussion. Understanding the depleting factors in our life and learning how we can mitigate their harmful effects assists in maximizing human potential.

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Mindful Self-Compassion

Have you ever noticed the tendency to be kinder to others than to yourself?  You are not alone. We all have a built-in negativity bias and an inner critique than is often unsupportive of even our best efforts. This class uses experiential exercises, guided mindfulness practice and interactive discussion to cultivate inner acceptance and inner strength, toward a more supportive and kind relationship with oneself.

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Working with Difficult Emotions

Difficult emotions can come in all shapes and sizes from chronic nagging ones to acute emotional storms to trauma rooted ones. To be a human being is to be an emotional being. There is no way around that fact, but there is a way in, around and through difficult emotions. This class offers experiential exercises, guided mindfulness practices and interactive discussion to skillfully navigate the rough waters of emotions and build a skill set for emotional regulation.

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Mindfulness of Bias

We all have biases, preferring comfort over pain and hydration over thirst.  But we also have biases below the surface, often unnamed or even completely unconscious.  Using a mindful lens to illuminate our hidden biases can be liberating and healing. This presentation includes experiential exercises, guided mindfulness practice and interactive discussion to learn to uncover our biases with curiosity, cultivate perspective-taking and release of our unexamined conditioning.

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Mindful Eating

Reexamine the nature of food and your relationship to it through the cultivation of mindful awareness of emotions. This presentation uses experiential exercises, guided mindfulness practice and interactive discussion. Explore how to develop a non-judgmental and compassionate approach to eating and your relationship with food.
 

*Please bring a delicious, bite-size snack with you. The instructor will guide you to eat it during class. An individually-wrapped piece of chocolate, a pretzel or a raisin are examples of a snack you might bring.

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The Power of Intention Setting

Leo Tolstoy wrote a beautiful piece on the power of intention setting by asking three questions: When is the best time? What is the most important? What is the right thing to do? Setting intentions is about seeing the situational uniqueness of each moment, aligning with our values, accessing our dreams and detaching from outcomes. Intentions guide us towards Being in the world rather than simply Doing in the world. This presentation includes lecture, experiential exercises, guided mindfulness practice and interactive discussion that can assist in living with the intentionality of being.  

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Cultivating Gratitude

Our neural biology is wired with a negativity bias.  Left unchecked this becomes the default operating system of the brain leading us to scan for the things that are going wrong. Yet we do have a way out of this spin cycle of negativity. Research indicates that cultivating gratitude and appreciation intentionally can rewire our brains leading us to greater happiness and contentment, stronger relationships and improved health and well-being.  This presentation includes lecture, experiential exercises, guided mindfulness practice and interactive discussion that lead to the cultivation of gratitude and the quieting of our negativity bias.

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Mindfulness for Family

Our families are laboratories teaching us how to move and interact in the world of relationships. With our current stay-at-home routines, we are all spending a lot of time in the lab right now! Learn how the mindfulness skills of non-judgmental presence and emotional recognition and regulation can uplift your family unit. This presentation uses experiential exercises, guided mindfulness practice and interactive discussion. This class is most appropriate for parents of children ages 4- 12. Anyone in your family is welcome to join in!

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Thoughts on Thoughts

Have you ever thought about what thoughts are and where they come from?  Sometimes we think on purpose, such as when we are trying to solve a problem. But more often thoughts are unbidden, and pop into our head.  Some of those pop-ins are wholesome, and some are limiting.  When we take time to investigate the thinking mind, we come to see that we can’t believe everything it thinks. This presentation includes lecture, experiential exercises, guided mindfulness practice and interactive discussion, helping untangle and free ourselves from the mind that thinks.

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Mindful Communication

As relational beings communication is essential yet it is all too common to experience a wide variety of communication break downs. Learning to listen more mindfully and respond more thoughtfully, preserving the integrity of all parties, is a key to healthy relationships. This presentation includes experiential exercises, guided mindfulness practice and interactive discussion to create awareness of communication cues fostering wise speech.

*Please bring a piece of paper (any size or color) to class.

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Flaws and Forgiveness

These words can feel as hard to say and hear as the other big F word.  Forgiveness is not necessarily easy work, but it is essential work in order to live in a full and authentic way.  The mind can easily become enslaved by grudges and shame. Forgiveness unshackles us; it invites us to let go of the hot coal we have been holding, empty the cup of poison we have been drinking.  This presentation includes lecture, experiential exercises, guided mindfulness practice and interactive discussion, leading toward peace within.

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The Myth of Multitasking

Many of us believe that the only way to get through the daily to-do-list is to do more than one thing at a time.  But research indicates that multi-tasking actually takes longer, generates more errors and increases stress levels.  Learn how and why this is so in this interactive presentation that includes guided mindfulness practices encouraging a simplification of your life one task at a time.

*Please bring a paperclip (any size or type) to class.

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Happiness and Joy in the Midst of Hard Times

We are living in the midst of what most of us can agree are unprecedented hard times.  Yet even in the midst of challenging circumstances Happiness and Joy are accessible and perhaps even the medicine that is needed to see us through to the other side. This presentation includes experiential exercises, guided mindfulness practice and interactive discussion that lead us to unearthing Happiness and Joy that are the buried treasure in our own heart.

So happy you provided this! We all need to find ways to re-center and de-stress!

@ City of Mesa

Thank you for sharing ways of looking and dealing with stress.

@ Blue Cross Blue Shield of Arizona

THANK YOU!!! This was a much needed 20 minute time-out from the crazy world we are all living in right now. It definitely helped my focus, energy, and fueled a positive attitude for the afternoon.

@ Town of Gilbert

RESOURCES AND REFLECTIONS