About this Course

We live in a time that asks a great deal of us. Many of us are carrying more than we realize—stress that has settled into our bodies, worry that colors our days, a sense of disconnection from ourselves and the people we love. We do our best to meet the demands of life, but something essential can get lost along the way. The practices in this course offer a way back to our greater intentions and how to live in harmony with them.

Mindfulness is the simple and profound act of being present—to ourselves, to each other, to life as it actually is. It is not an escape from difficulty, but a way of meeting it with greater clarity, steadiness, and care.

When we learn to be present, we begin to see more clearly. We respond rather than react. We discover resources within ourselves we didn't know we had. And we become more available—to our own lives and to the people who need us.

Foundations of Mindful Living is a 4-week course offering a clear and practical path into meditation and mindful living. Whether you are new to practice or returning to strengthen your foundation, this course will give you what you need to begin—and to continue.

The Path We'll Walk Together

This course is grounded in the Mindfulness-Based C.A.R.E. Framework—a path of practice that moves from settling the mind and body, to seeing ourselves clearly, to living with intention and purpose.

• ‍Calm & Connect: We begin where all practice begins—by arriving. Learning to settle the nervous system, to find ground in the present moment, to come home to ourselves. This is the foundation. From a place of steadiness, everything else becomes possible.‍
• Awareness & Attitude: With some stillness established, we turn toward our experience with open eyes and hearts. We learn to observe our thoughts, emotions, and habits—not to judge them, but to understand. And we cultivate the attitude that makes this seeing healing rather than harsh: curiosity, patience, kindness toward ourselves.‍
• Remember & Reflect: Practice is not only what happens on the cushion. It is learning to remember presence in the midst of daily life—while walking, working, listening, and the full spectrum of life. And it is the art of reflection: looking at our lives honestly, discovering what matters, and understanding ourselves more deeply.‍
• Embody & Engage: Finally, we bring what we have cultivated into the world. We learn to embody presence in our bodies and our actions. We engage with difficulty without being swept away. And we offer the fruit of our practice to those we love and to the wider world that needs our clarity and care.

What You Will Cultivate

• A sustainable meditation practice you can carry forward for a lifetime.
• The capacity to meet stress, difficulty, and strong emotions with greater skill.
• A quality of presence that transforms ordinary moments—and your relationships.
• The understanding that your own well-being and the well-being of others are not separate.

Who This Is For

This course is for anyone who senses that a more present, grounded, and meaningful life is possible—and who is ready to begin.

You may be experiencing stress, anxiety, or exhaustion and seeking real tools to help. You may be longing for greater clarity or connection. You may be curious about meditation but unsure where to start. Or you may have practiced for years and want to return to the foundations with fresh eyes.

No experience is necessary. Come as you are.

What's Included

• ‍Four Weekly Sessions 90 minutes each, live on Zoom—a supportive space to learn, practice, and ask questions.‍
• Home Practice Support Guided meditations, mindful living practices, and reflection prompts to weave what you're learning into daily life.‍
• A Foundation for Continued Practice This course is complete in itself. It also serves as the gateway to deeper study, retreats, and ongoing community at Rooted in Mindfulness.