The Fundamentals of Mindfulness

This 8-week course (formerly “Finding Your Home”) is the first online course I ever created, and it remains my most comprehensive teaching program on mindfulness and meditation.

It gently guides you into a deeper relationship with presence, clarity and inner peace. Through foundational teachings on mindfulness, a variety of guided meditations, and practical tools for working with thoughts, stress, pain, and communication, as well as for taking in joy, ease, and pleasure, you’ll begin to see your world through new eyes.


What You’ll Learn Each Week:

Week 1: What Is Your Why?

✅ Define mindfulness and why it matters

✅ Explore brain plasticity & the neuroscience of meditation

✅ Learn the Bell Meditation and foundational self-care principles

Week 2: Beginner’s Mind

✅ Understand mindfulness beyond “clearing the mind”

✅ Practice Body Scan, Mindful Eating, and introductory yoga

✅ Learn how to work with a wandering mind

Week 3: Drop the Story; Just Be Here

✅ Learn Breath Meditation & Walking Meditation

✅ Distinguish between experience and narrative

✅ Explore negativity bias and the hedonic treadmill

Week 4: Mindfulness and Stress

✅ Deepen concentration and emotional regulation

✅ Learn to work with discomfort and develop self-compassion

✅ Understand fight-or-flight reactivity and how mindfulness helps

Week 5: Exploring Stillness

✅ Dive into choiceless awareness and pure awareness

✅ Identify conditioned patterns and relate to them with presence

✅ Refine your sitting meditation technique

Week 6: Mindful Communication

✅ Learn to listen to understand—not just to respond

✅ Explore voice tone, word choice, and body language

✅ Practice communication as mindfulness-in-action

Week 7: Silent Retreat

✅ Engage in a 3-hour guided home retreat

✅ Deepen integration of your practice in silence

✅ Learn how to care for yourself in retreat settings

Week 8: Integrating Mindfulness into Daily Life

✅ Learn practical tools and hacks for sustaining your practice

✅ Explore informal meditations and community support

✅ Create a long-term plan to stay connected to your practice

*Includes a bonus interview on mindfulness + trauma, plus downloadable meditations, worksheets, and handouts for home practice.

Whether you’re new to mindfulness or have tried it before, this course is designed to meet you where you are and help you build a practice that sticks. 

This practice was the beginning of my personal growth journey and truly changed my life. I look forward to sharing it with you.