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.

2/4: Sound Meditation

NOTE: Saturday’s Guided Meditation at 10 am will be a “Sound Meditation.” Be aware that this session is more of a meditation session, rather than a full sound bath. I will be guiding the meditation and will incorporate the Tibetan singing bowls as we practice mindful listening coupled with a unique activity to make it more interactive. I’ll also answer your questions about meditation. I will do some type of sound "bath" meditation towards the end. You can get a taste of how the sound meditation is presented by seeing the link below for "Morning Meditation Bells." Tibetan Singing Bowls are used for this session.

We will be sitting for this session.

The main method I teach is mindfulness but I will at times incorporate other types of meditation into our class sessions.

This may include Sound Meditation. Be aware that this is more of a meditation session, rather than a sound bath. I will be guiding the meditation and will incorporate the Tibetan singing bowls as we practice mindful listening coupled with a unique activity to make it more interactive. These will be noted on the title of the class on a specific date.

In addition to that, I will also hold a Sound Bath on occasion which would be 30-minute session with multiple singing bowls and instruments. This also will be noted in the title of the class on a specific date.

Otherwise, 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 minutes with time allotted for answering your questions 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.

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

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.

Fee: $15 or Membership

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.

Our Theme is Calming for the Heart.

At today's sound bath, you will receive an aromatherapy gift for you to take home with you to help you continue to bring calm to your heart.

This sound bath will use Crystal and Tibetan singing bowls, but could use other instruments, like gongs, chimes, monochord, drum, and more.

Enjoy the journey of sound where you are completely bathed in the gentle, healing vibrations.

In this session, you can sit or lie on the floor supported by various props, yoga mats, blankets, bolsters, eye pillows, and sand bags to bring comfort to the body. These are available at the studio.

I would recommend for additional comfort since you’ll be lying on the uncarpeted studio floor, you may wish to bring your own yoga mat, pillow, and blankets to place over top of ours.

Space is limited.

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

Fee: $25 or Monthly Studio Membership

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.

The main method I teach is mindfulness but I will at times incorporate other types of meditation into our class sessions.

This may include Sound Meditation. Be aware that this is more of a meditation session, rather than a sound bath. I will be guiding the meditation and will incorporate the Tibetan singing bowls as we practice mindful listening coupled with a unique activity to make it more interactive. These will be noted on the title of the class on a specific date.

In addition to that, I will also hold a Sound Bath on occasion which would be 30-minute session with multiple singing bowls and instruments. This also will be noted in the title of the class on a specific date.

Otherwise, 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 minutes with time allotted for answering your questions 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.

This is a deluxe relaxation experience to reset your nervous system, release deeply-held tension, unwind your mind and leave you with a refreshed sense of peace and ease. Restorative yoga is accessible to all levels of practice.

- Settle in to restorative relaxation poses
- Supported on the floor with blankets and cushions for comfort
- Heated basalt stones will be gently placed on chakras points on body to melt away muscle tension and energetic release
- Guided meditation to deeply calm your mind
- Sound energy healing and aromatherapy will help you let go of tension and promote healing

FAQS
What should I wear to class?
You’ll want to wear warm, comfortable clothing that allows you to lay on the floor and does not constrict your movement. The room will not be heated. Think sweatshirts/hoodies, sweatpants, socks, long sleeved shirt.

Can I eat lunch before class?
Ideally you want to have an empty stomach for Restorative Yoga, so make sure you have last eaten 2 hours before class starts.

What should I bring?
Bring your yoga mat and your own eye pillow if you have one. If you prefer you can bring one or two blankets from home – one to cover your yoga mat with for warmth and softness under your body, and one to cover yourself with to keep in your body heat.

Props are available at the studio with blankets, bolsters, eye pillows.

Note: Class is two hours.

Register early, as space is limited to 3 participants to ensure each participant receives individual care & attention.

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.

Fee: $40
If you are a monthly membership holder, you can receive $5 off the price.
For discount, contact me at deb@peacefulwellness.org