Applied Mindfulness Course

Once you start approaching your body with curiosity rather than with fear, everything shifts. —Bessel A. van der Kolk

In this 4-week series, we learn that when we can accept our body by recognizing how truly amazing it is. Too often in January every year, society is focused on what is wrong with the body which then causes low self-esteem, criticism and disordered eating. Through mindfulness there is another way.

- Befriending the body takes willingness, yet does us good.
- Foster a more positive attitude toward eating and the body.
- Love and be kind to the body you are in.
- Embrace flaws and come into self-acceptance.

Meditations, exercises, and opportunities for reflection are presented. Sharing and questions are held at the end of the session.

The live session on 1/16 will not take place. I will be instead recording the class and sharing the link with you.

Attend the live sessions or watch the recordings through the corresponding Peaceful Wellness Institute course. See link below.

Students enrolled in live class will automatically receive the online course with all materials. Otherwise, you can purchase the online course if you cannot attend live.

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

This online version has been switched from Wednesdays to Mondays to eliminate the sounds of the upstairs business since I record the session.

This is a shorter lunchtime session, yet still powerful for resetting and raising your vibrations. Come and allow yourself to be soothed and deeply rested.

After the session, the video will be edited for the library.
Fee: $10 or Membership

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

A weekly short meditation livestreamed to my Facebook Page and You Tube Channel.
Fee: Donation
Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

This 30-minute class varies each week as we explore different paths to meditation. This helps you to learn what techniques work best for you. You will learn to relieve stress and anxiety with mindfulness, guided visualizations, heart and chakra based practices, breathwork, relaxation, and guided rest (aka yoga nidra).

You can see the upcoming class themes and practices on my social media or in the weekly newsletter.

Descriptions of Types of Meditation
https://debphelps.com/descriptions-of-classes/
Fee: $5 or Membership

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

The Tuesday evening session is what I call a "Quiet Vipassana Meditation." This means that it is lightly guided with brief instructions at the beginning after an inspiration is read. Most of the class is held in silence.

Vipassana or “Insight” Meditation practice emphasizes mindful attention to the breath, physical sensations, thoughts, and even emotions, to develop a loving awareness of one’s life experience.

Fee: $5 or Membership

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

In this short meditation there will no guidance but the gentle sounds of Tibetan Singing Bowls. Follow the sounds into the silence.
This will be livestreamed to my YouTube Channel.
10-15 minutes.
Be sure to subscribe to my YouTube Channel to receive updates when I go live or upload a new video.

Join us for our offering of Vipassana or “Insight” Meditation. This practice emphasizes mindful attention to the breath, physical sensations, thoughts, and even emotions, to develop a loving awareness of one’s life experience. Loving-Kindness, Compassion, Joy and Equanimity practices are at times added to the meditation. It varies each session.

Fee: $5 or Membership

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

In this online class series, we will be sampling a variety of methods for meditation. There will be two meditations for each session with time allotted for teaching and sharing to ask questions and get support for your personal practice. All meditations will be guided by the instructor.

We'll experience:
Week 1: 1/14 – Relaxation Meditation/Focus Meditation
Week 2: 1/21 – Focus Meditation/Guided Visualization
Week 3: 1/28 – Mindfulness/Body Scan
Week 4: 2/4 – Relaxation Meditation/Sound Meditation
Week 5: 2/11 – Focus Meditation/Yoga Nidra (Guided Rest)

Class will be 45-60 minutes in length depending on questions asked.

Fee: $10 per each week's class or Studio Membership
Sign up for the individual sessions you would like to attend.

These sessions are to bring relaxation to your mind and body and de-stress from your busy life. Sessions are a guided rest meditation (yoga nidra) with at times crystal singing bowls added to soothe and bring additional calm.

The session will indicate if crystal singing bowls will be used.

We may start off with some warming up our joints and short seated practice, then move into the practice where you can lie down.

Class meditation varies each week of what is offered as you lie on a yoga mat with blankets, bolsters, and other props.

Depending on the session, the video will be edited for the library.
Fee: $10 or Membership
Session can any where from 35-45-60 minutes depending on the meditation chosen and if crystal singing bowls are used.

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

Join us for our offering of Vipassana or “Insight” Meditation. This practice emphasizes mindful attention to the breath, physical sensations, thoughts, and even emotions, to develop a loving awareness of one’s life experience. Loving-Kindness, Compassion, Joy and Equanimity practices are at times added to the meditation. It varies each session.
Fee: $5 or Membership

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

Our goal for the Mindful Book Group is to embrace mindfulness practices in all areas of our lives. All the books that are chosen for our group are either from teachers of mindfulness or otherwise rooted in mindfulness practices.

Meets every other week.

Fee: By Donation or Monthly Membership
You will receive an email after the class that will indicate you can pay what you like.

More information at the Mindful Book Group website, see link below.

Our new book starts January 13th.

Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive by Kristin Neff

The author of Self-Compassion follows up her groundbreaking book with new ideas that expand our notion of self-kindness and its capacity to transform our lives, showing women how to balance tender self-acceptance with fierce action to claim their power and change the world.

Kristin Neff changed how we talk about self-care with her enormously popular first book, Self-Compassion. Now, ten years and many studies later, she expands her body of work to explore a brand-new take on self-compassion. Although kindness and self-acceptance allow us to be with ourselves as we are, in all our glorious imperfection, the desire to alleviate suffering at the heart of this mindset isn't always gentle, sometimes it's fierce. We must also act courageously in order to protect ourselves from harm and injustice, say no to others so we can meet our own needs, and motivate necessary change in ourselves and society. Gender roles demand that women be soft and nurturing, not angry or powerful. But like yin and yang, the energies of fierce and tender self-compassion must be balanced for wholeness and wellbeing.

Drawing on a wealth of research, her personal life story and empirically supported practices, Neff demonstrates how women can use fierce and tender self-compassion to succeed in the workplace, engage in caregiving without burning out, be authentic in relationships, and end the silence around sexual harassment and abuse. Most women intuitively recognize fierceness as part of their true nature, but have been discouraged from developing it. Women must reclaim their power in order to create a healthier society and find lasting happiness. In this wise, caring, and enlightening book, Neff shows women how to reclaim balance within themselves, so they can help restore balance in the world.

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

1/26: FYI - We are expecting 2-4" of snow for Saturday/Sunday so there may be a chance that some or all classes/events will be rescheduled for another day/time. I'll post a notice if a cancellation occurs and I will also email those who have registered if there are any changes to due to the weather.

I've restructured the Saturday class. The main method I will use is mindfulness but will incorporate other types of meditation.

This may include Sound Meditations which could be a meditative sound bath or working with our focus with mindfully listening to the sound of a singing bowl. These will be noted on the title of the class on a specific date.

There may be one or two meditations in each session with time allotted for sharing and the opportunity to ask questions to get support for your personal practice. All meditations will be guided by the instructor.

Class will be 45-60 minutes in length depending on if there are questions asked about your meditation practice.

Fee: $12.00 per each week's class or Studio Membership

Sign up for the individual sessions you would like to attend.

Future classes will be based on the needs and suggestions of attending members.

Location: Peaceful Wellness Madison Studio

2114 N. Sherman Avenue, Suite 6-8 (formerly Northside Yoga’s space) We are located downstairs of DuWayne’s Salon and Massage East.

1/26: FYI - We are expecting 2-4" of snow for Saturday/Sunday so there may be a chance that some or all classes/events will be rescheduled for another day/time. I'll post a notice if a cancellation occurs and I will also email those who have registered if there are any changes to due to the weather.

This is now merged into one session from 2:30 pm - 4:00 pm. I am blending the workshop into the Sound Healing Circle.

Have you been entranced by the sounds and vibrations of singing bowls? Have you always wanted to learn to use one in your own meditation practice? Then, this workshop is for you!

If you have your own singing bowl, you can bring it to the workshop or you can use one of Deb's.

Sound healing helps us to balance and calm the mind, body and spirit.

Deb will share with you the fundamentals in how you can be inspired in your meditation practice while using either a Tibetan or Crystal Singing Bowl.

Together we will explore the history of sound healing, understand the basic techniques for playing a singing bowl. Anyone can learn to play a singing bowl, it is doing so with patience, perseverance, and practice.

Join in to explore the transformative healing powers of sound. You will both co-create and receive sound healing, and learn how to improvise music in a group with a healing intention.

Bring your favorite instruments or just yourself, your voice and your love. I have plenty of instruments to use. You can learn how to play a singing bowl and others. Prior musical or healing experience is welcome but not required.

You can also come just to listen and receive the healing!

We're simply here to explore, play, heal and relax with sound.

Fee: $25 or Monthly Membership

Chairs will be available for those who would like to use one or you can use one of our meditation cushions or bolsters on a yoga mat. If you need a chair, let me know.

Location: Peaceful Wellness Madison Studio
2114 N. Sherman Avenue, Suite 6-8 (formerly Northside Yoga’s space) We are located downstairs of DuWayne’s Salon and Massage East.

Deb has been a musician since a young age both in piano and guitar. She has been playing singing bowls for over 10 years along with other sound healing instruments. As a spiritual teacher and energy healer, she has found singing bowls offer a unique gift in the healing process.

Deb is a meditation instructor, mindfulness coach, sound energy healer, spiritual teacher, and yoga specialist, who uniquely assists her clients overcome stress, anxiety, PTSD, grief, and other life situations so that they can once again live purposeful, joy-filled lives.

Deb has overcome significant life challenges aided by a variety of mind-body-spirit practices. By diligently using these tools over many decades, she found a life of contentment and equanimity. Through extensive education and life experience, she assists and inspires others to do the same.

The Sunday session is shifting to the silent Meditation Circle.

We begin with a short inspirational reading that you can choose to reflect on during your meditation. The meditation is 20 minutes and not guided, so you can choose whatever you like for your meditation during this session.

You can listen to a guided meditation, focus on your breath, repeat a mantra, gaze at a candle flame, or whatever works best for you.

A mindful bell is rung once at the beginning, once every 5 minutes to bring you back to center, and once at the end to close the meditation.

After the 20 minutes of meditation, we will have a mindful sharing of our experience with others in our community circle.

Fee: Free, By Donation, or Monthly Membership
You will receive an email after the class that will indicate you can pay what you like.

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

1/26: FYI - We are expecting 2-4" of snow for Saturday/Sunday so there may be a chance that some or all classes/events will be rescheduled for another day/time. I'll post a notice if a cancellation occurs and I will also email those who have registered if there are any changes to due to the weather.

1/29/23: For this session, each person will have an experience with a singing bowl for different meditation practices and together as a group. It will be a truly unique experience. I have plenty of singing bowls for everyone.

I've restructured the Sunday class. The main method I will use is mindfulness but will incorporate other types of meditation.

This may include Sound Meditations which could be a meditative sound bath or working with our focus with mindfully listening to the sound of a singing bowl. These will be noted on the title of the class on a specific date.

There may be one or two meditations in each session with time allotted for sharing and the opportunity to ask questions to get support for your personal practice. All meditations will be guided by the instructor.

Class will be 45-60 minutes in length depending on if there are questions asked about your meditation practice.

Fee: $12.00 per each week's class or Studio Membership

NOTE: Outside door is unlocked 10 minutes before class and will be locked again at the start of class so be sure to come early.

Also note, in the future there may be some Sundays that we do not meet. Keep an eye on the schedule and register for the classes you would like to attend. Future themes will be based on the needs and suggestions of attending members.

Location: Peaceful Wellness Madison Studio

2114 N. Sherman Avenue, Suite 6-8 (formerly Northside Yoga’s space) We are located downstairs of DuWayne’s Salon and Massage East.