親愛的夥伴們，

你是否感到生活中的煩惱和壓力讓你疲憊不堪？

每週中文靜心陪伴課程正等著你，帶你踏上一段深入內心的旅程，為你的生活帶來正向的轉變。

每週靜心好處：

• 消除焦慮：學習冥想和正念技巧，讓你學會放下煩惱，減低壓力，擁抱內心的寧靜。
• 提高專注：訓練專注力，讓你更有效率地處理日常事務。
• 增進情緒管理：學會接納情緒，從容應對各種情況，達到心理平衡。
• 體驗真正的快樂：透過正念，將能量投入積極的方向，感到自由，清楚，放鬆，健康，有動力，和充滿愛。

Caroline 真心體驗到，在過去的體驗中，有一群人陪伴自己一起看見，會是很美好的事。陪伴課有群體互助的能量，讓你定時體驗靜心的好處。和夥伴們一起，養成靜心的習慣。

在這個課程中，我們將分享一系列啟發人心的故事，這些故事彰顯了正念對生活的影響。從平凡的日常瑣事到意義非凡的轉變，這些故事將讓你深刻體會到正念的力量。

許多參與者在我們的課程中獲得了重大的轉變。他們發現內心的寧靜，學會了如何處理壓力，並開始以更積極的態度面對人生。他們的見證將激勵你踏出自己的舒適圈，勇於體驗這場充滿可能性的旅程。

加入我們的中文靜心陪伴課程，開啟一段與自己對話的旅程。透過冥想和正念，你將探索更深層次的自我，找到生活的平衡和意義。

請即刻報名，與我們一同走向心靈的寧靜。

期待與您相見，

Do you often find yourself caught in a cycle of self-criticism and judgment? Do you feel an internal void that seems impossible to fill?

You're not alone. Many of us struggle with these feelings, but there is a path to healing and self-acceptance. I’ve been there myself, and I understand the pain and frustration that comes with feeling unworthy and lost. This course is designed to help you overcome these challenges with compassion, mindfulness, and the wisdom of Virginia Satir’s teachings.

Why Join This Class?

My Own Personal Story: I used to be incredibly harsh on myself, constantly feeling like I was never good enough. It wasn't until I discovered mindfulness and Satir’s growth model that I began to see myself through a more compassionate lens. These practices helped me heal my internal void and find a sense of peace and confidence that I never thought possible.

Course Highlights:

• Understanding Self-Acceptance: Learn to recognize and appreciate your inherent value, separate from external achievements and validation.
• Mindfulness Techniques: Develop a mindful presence to reduce anxiety and stress, and cultivate a peaceful, balanced state of mind.
• Satir’s Growth Model: Incorporate Satir’s methods to enhance self-awareness, emotional expression, and personal relationships.
• Interactive Exercises: Engage in exercises designed to foster self-compassion, emotional regulation, and authentic self-expression.
• Real-Life Application: Practical tools to navigate everyday challenges, build resilience, and maintain a positive mindset.

Key Topics:

1. Letting Go of Judgment and Criticism: Techniques to release self-criticism and embrace self-compassion.
2. Managing Anxiety and Stress: Mindfulness practices to stay present and grounded.
3. Building Trust in Yourself: Strategies to develop self-confidence and trust in your decisions.
4. Overcoming Loneliness: Creating meaningful connections and finding your community.
5. Emotional Boundaries: Learning to separate your emotions from others and maintain healthy boundaries.
6. Inner Child Healing: Exercises to nurture and heal your inner child, fostering a sense of wholeness.
7. Rooting for Yourself: Practical ways to become your own biggest supporter and believe in your worth.
   

Benefits of Joining:

• Enhanced Self-Acceptance: Shift from self-doubt to self-appreciation.
• Emotional Balance: Learn to navigate emotional highs and lows with grace.
• Practical Mindfulness: Integrate mindfulness into daily routines for lasting peace.
• Supportive Community: Connect with others on a similar journey towards self-empowerment.

I remember a time when I felt completely overwhelmed by life’s challenges. It was through learning to set healthy emotional boundaries and practicing mindfulness that I finally felt free. This course will offer you the same tools and insights, enabling you to create a life of authenticity and self-love.

Are you ready to transform your inner world and embrace a more fulfilling life? Do you want to learn powerful techniques to release perfectionism, manage stress, and build self-confidence?

Join Us Today!

This course is more than just a series of lessons; it's a supportive community and a transformative journey. You deserve to feel worthy, loved, and at peace with yourself. Embrace your true worth and cultivate a life of authenticity, peace, and fulfillment. Let go of self-judgment, increase your self-love, and heal your internal void with our expert guidance and compassionate support.

Together, we can create a space where you feel valued and seen. Sign up today and take the first step towards a more compassionate, self-accepting you.

Use "1STCLASS" to get your first class for FREE!

What people said about Caroline's teaching:

"Outstanding sessions, Caroline! Thank you so much for making this available to us. Your breadth of knowledge & references are amazing. You present in a way that is easy for me to understand. I love when you give your real-life examples before the exercise." - Pam

Meet Your Instructor

Caroline Chang (Zitamae)

Caroline Chang is a certified yoga instructor and mindfulness teacher who leads workshops and courses promoting the connection between mind, body, and spirit. With a background as a researcher at the National Cancer Institute of the National Institutes of Health, she is also the founder of a holistic wellness platform, Zitamae.com, advocating for mindfulness and related online courses.

She holds certifications as a counselor from Didi Hirsch Suicide Prevention Center, a certified mindfulness meditation teacher by Jack Kornfield and Tara Brach, and a Yoga Alliance yoga teacher (YTT-200). She has collaborated with organizations such as Team Survivor, YWCA, Isu University, Micron, and many others.

She specializes in using body awareness and mindfulness to enhance focus, vitality, and creativity while reducing anxiety, pain, depression, and stress. Caroline's approach empowers individuals to take control of their lives and experience happiness and well-being.

Caroline has over sixteen years of experience in Vipassana meditation, with her longest silent meditation retreat lasting 30 days. She is also the author of the book "Empowering Yourself Through Inner Child Healing: Rise Above Past Wounds and Thrive with Healthy Relationships; A Mindful Guide to Love and Lasting Happiness." Caroline has led online and in-person classes for students from Australia, Canada, China, France, Malaysia, Singapore, Taiwan, the United Kingdom, and the United States. She has two children, loves to travel, and enjoys musical theater.

*** The session times listed on the website are in your time zone and will change automatically based on your location.

Book clubs are an excellent way to foster community and personal growth through shared learning experiences. Regarding personal development, there are a few topics more critical than self-acceptance, mindfulness, and embracing imperfection. That's why we're excited to introduce our book club courses featuring three transformative titles: "Radical Acceptance" by Tara Brach, "The Power of Now" by Eckhart Tolle, and "The Gift of Imperfection" by Brené Brown.

In "Radical Acceptance," Tara Brach presents a powerful message of self-love and compassion. Drawing on her experience as a clinical psychologist and meditation teacher, Brach offers a step-by-step guide to overcoming negative self-talk and cultivating a more positive relationship with oneself. By embracing radical acceptance, readers will learn to recognize and release their deepest fears and insecurities, allowing them to live more fully and authentically.

Eckhart Tolle's "The Power of Now" has become a modern classic for its transformative message of mindfulness and presence. Tolle teaches readers to let go of their past regrets and future anxieties and focus on the present moment. Through practical exercises and profound insights, Tolle helps readers cultivate a deep sense of inner peace and contentment, regardless of external circumstances.

Finally, Brené Brown's "The Gift of Imperfection" challenges readers to embrace their imperfections and vulnerabilities as a source of strength and resilience. Through personal anecdotes and research-based insights, Brown shows how striving for perfection can be a damaging and ultimately futile pursuit. Instead, she offers a roadmap for cultivating self-compassion and authenticity, leading to a more fulfilling and meaningful life.

Our book club is designed to provide a supportive and engaging environment for readers to explore these transformative texts together. Through group discussions, reflection exercises, and shared insights, participants will deepen their understanding of these powerful messages and learn to apply them in their own lives.

Create a journey of self-discovery and personal growth with our book club featuring "Radical Acceptance," "The Power of Now," and "The Gift of Imperfection."

Contact Zitamae.Caroline@gmail.com for more book club information.

Transform Your Inner Landscape with Personalized Mindfulness Consultations

Dive deep beneath the surface of your mind with our expertly guided one-on-one consultations, leveraging the profound insights of the Satir Growth Model alongside mindfulness techniques. Discover the underlying forces shaping your thoughts, behaviors, and emotions. Our approach brings heightened awareness and compassion, enabling you to integrate this knowledge into tangible, life-enhancing experiences.

During each session, we will unearth your core beliefs and deepest aspirations, bringing them into the light of consciousness. Together, we will navigate through the obstacles impeding your current path, helping to dissolve blockages that hinder your personal and relational peace.

Who is this for? This service is tailored for individuals seeking to:

• Gain a deeper understanding of their internal drivers and barriers.
• Implement mindful practices to enhance daily living.
• Achieve harmony within themselves and in their relationships with others.

Embrace the journey towards a more mindful, balanced, and peaceful life. Contact us today to schedule your consultation and start transforming your inner world. Or contact us today to book a free 20-minute discovery call.

使用薩提爾冰山理論與正念，Caroline 使用好奇和覺察的方式，了解行為，想法和情緒背後的期待和渴望。帶入對自己的愛和看見，改變長久以來慣用的行為與轉化成生命的力量。

適用於：

• 想要建立和孩子良好互動關係的父母
• 想要放下自我批判的成年人
• 想要更了解自己行為背後的需求，溫暖的對待自己的人
• 想要擁有真正的自由和快樂，持續成長的人

今天就預約免費的20分鐘探索通話或從網站預約一小時諮詢通話。

What people said about Caroline's sessions

"Special thanks to Caroline: I see the love and kindness behind each session beyond the remuneration."

"還要特別感謝Caroline: 我看到背後的慈悲與愛，超過物質面的酬勞...。" --SF S

Accepting credit card payment, Paypal, Zelle, and Venmo $120/hr

This Drop-In is currently on hiatus until early 2025. Thank you so much for checking out drop-ins on Zitamae.com. Please explore other classes offered on Zitamae.

We do so much, we run so quickly, the situation is difficult, and many people say, “Don’t just sit there, do something.” But doing more things may make the situation worse. So you should say, “Don’t just do something, sit there.” Sit there, stop, be yourself and begin from there.
~Thich Nhat Hanh, BEING PEACE

• Are you constantly on the go, struggling to find a moment of peace?
• Do you feel overwhelmed by the demands of daily life?
• What if the key to relieving your stress is as simple as sitting still and being present?

In our fast-paced world, finding a moment of peace can seem impossible. But what if the answer lies in simply sitting still? Join Shane Pennington for a weekly journey into mindfulness meditation, inspired by the teachings of Zen Master Thich Nhat Hanh. Through short, beautiful meditations, we will explore the art of stopping, breathing, and being present.

What to Expect

Each week, we will:

• Begin with reading a short mindfulness meditation by Thich Nhat Hanh.
• Engage in a silent meditation practice to deepen our experience.
• Share your reflections and experiences in a supportive community after the practice.
  

Why Join?

• Reconnect with Yourself: Take a break from the constant doing and find stillness within.
• Cultivate Inner Peace: Learn techniques to manage stress and anxiety.
• Build Resilience: Develop a greater capacity for self-compassion and loving-kindness.
• Community Connection: Share your journey with a supportive group of like-minded individuals.

Join Shane Pennington and discover the transformative power of mindfulness meditation. Embrace the wisdom of Thich Nhat Hanh and learn to sit, breathe, and be yourself.

Meet Your Instructor

Shane Pennington

Shane Pennington is a certified mindfulness meditation and adaptive yoga teacher with a personal story of resilience and transformation. Living with a traumatic brain injury from a fall on black ice in 2016, Shane discovered mindfulness meditation as a gateway to self-compassion and loving-kindness. This practice has been instrumental in helping her navigate life with new limitations.

Shane is a mother and grandmother who is a passionate advocate for mindfulness. She volunteers as a mindfulness meditation teacher for Insight Memory Care Center and holds certifications from LoveYourBrain and the Mindfulness Meditation Teacher Certification Program.

When she's not teaching, Shane enjoys playing acoustic guitar, swimming, and gardening in Southwest Florida, where she lives with her rescue pets.

*** The session times listed on the website are in your time zone and will change automatically based on your location.

Course Overview

Are you struggling with the constant rush of life, feeling overwhelmed by stress, or searching for a deeper sense of peace? Imagine what it would be like to find calm amidst the chaos, to connect deeply with your emotions, and to live with greater awareness and compassion. This 6-session mindfulness course is designed to guide you on that journey.

Caroline once found herself juggling the demands of a hectic work schedule and the responsibilities of family life, often feeling overwhelmed by anxiety and stress. She struggled to keep up, feeling as though she was constantly on edge, and it took a toll on her well-being and her relationships, especially with her kids. But everything began to change when she delved deeper into mindfulness.Through the practice of mindfulness, Caroline learned to create a supportive and compassionate space for herself and her emotions. This allowed her to be fully present with her children, responding to their needs with patience and love rather than stress and frustration. Over the past 18 years of her meditation journey, she has faced countless challenges, each teaching her something new about herself and the power of mindfulness.

"I’ve made mistakes, tried different intentions to practice, and learned valuable lessons at every stage of my journey," Caroline reflects. "It hasn’t always been easy, but the rewards have been profound. Now, it’s an honor to share what I’ve learned with you, so you too can find peace, resilience, and a deeper connection with those you love."

In this course, you'll also discover how mindfulness can help you cultivate inner calm and resilience. We will also introduce you to "Social Noting," a unique practice combining mindfulness and mindful social awareness. This approach helps you deepen your self-awareness while engaging with others in a supportive environment, fostering meaningful connections and enhancing your overall learning experience.

Why You Should Join

This course is more than just learning techniques—it's about transforming your life, just like Caroline did. Whether you're looking to reduce stress, connect more deeply with your emotions, or simply live more fully, this course is your gateway to a more mindful and peaceful existence.

Session 1: Introduction to Mindfulness

• Experience Peace and Freedom: Learn the foundational practice of mindfulness—non-judgmental, caring attention to the here and now.
• Anchor Your Awareness: Practice focusing on your breath and physical sensations, helping you relax and stay grounded.
• Debunk the Myths: Understand that mindfulness isn’t about eliminating thoughts or being passive; it’s about being fully present.

Practice: Mindful Breathing, Breath Noting

Session 2: Mindfulness of Body

• Ground Yourself with Awareness: Engage in mindful five senses practices, including mindfulness of sound exercises, to connect deeply with your body.
• Understand Impermanence: Explore how sensations in the body come and go, teaching you to respond to cravings and aversions with wisdom.
• Body as a Gateway: Learn how to use body sensations as a tool for increasing awareness and supporting your mindfulness practice.

Practice: Body Scan, Noting Body Sensations

Session 3: Being Fully Human: Mindfulness of Emotions

• Embrace Your Emotions: Recognize that emotions are a natural part of being human, and learn to meet them with mindfulness.
• Feel Fully Alive: Reconnect with your emotional landscape, notice there are hundreds of emotions, allowing yourself to experience the full range of feelings—both joy and sorrow.
• Navigate Emotional Challenges: Explore how past experiences influence your emotions and develop the skills to stay present and balanced, even in difficult moments.

Practice: Mindfulness of Emotions, Noting Mind States

Session 4: Working with Thoughts and Beliefs

• Master Your Mind: Learn to observe your thoughts without getting entangled in them, giving you greater control over your reactions.
• Shift Limiting Beliefs: Identify and transform the beliefs that are holding you back, ways to face the unknown and fear, paving the way for a more empowered life.
• Mindfulness of Thoughts: Understand the interplay between thoughts and emotions and how mindfulness can help you break free from negative patterns.

Practice: Mindfulness of Thoughts, Noting Thoughts

Session 5: The Wise Heart

• Cultivate Compassion: Begin with self-compassion and extend it to others, nurturing a heart full of kindness and understanding.
• Balance Awareness and Compassion: Discover the two wings of mindfulness—awareness and compassion—and how they work together to support your practice.
• Transform Your Relationships: Learn how cultivating a wise heart can enhance your connections with others, leading to more meaningful and compassionate interactions.

Practice: Loving Kindness for Other and Self, RAIN, Noting Metta

Session 6: Bringing Your Practice into the World

• Live Mindfully Every Day: Integrate mindfulness into your daily life, making each moment an opportunity for growth and presence.
• Respond Wisely: Learn to bring awareness to your reactions, empowering you to make conscious, compassionate choices in challenging situations.
• Sustain Your Practice: Discover practical tips for maintaining your mindfulness practice and continuing your journey of self-discovery and growth.

Practice: Social Mindcraft, Guided Meditation
(We will modify the topic and the contents according to the needs of the participants)

Sign Up Today

Ready to embark on your journey? Join us and start transforming your life today. Sign-ups can enjoy a Guided Meditation Bonus and receive information about Free Classes in the future. You can also receive a discount for future classes when you bring friends alone. Secure your spot now and enter a more peaceful, present, and fulfilling life.

Meet Your Instructors

Caroline Chang (Zitamae)

Caroline Chang is a certified yoga instructor and mindfulness teacher who leads workshops and courses promoting the connection between mind, body, and spirit. With a background as a researcher at the National Cancer Institute of the National Institutes of Health, she is also the founder of a holistic wellness platform, Zitamae.com, advocating for mindfulness and related online courses.She holds certifications as a counselor from Didi Hirsch Suicide Prevention Center, a certified mindfulness meditation teacher by Jack Kornfield and Tara Brach, and a Yoga Alliance yoga teacher (YTT-200). She has collaborated with organizations such as Team Survivor, YWCA, Isu University, Micron, Banyan Together, and many others.

She specializes in using body awareness and mindfulness to enhance focus, vitality, and creativity while reducing anxiety, pain, depression, and stress. Caroline's approach empowers individuals to reshape confidence with self-compassion and experience happiness and well-being. Caroline guides individuals to transform their relationships with themselves, their families, and their present moment, helping them discover more fulfilling and balanced lives. Caroline has over eighteen years of experience in Vipassana meditation, with her longest silent meditation retreat lasting 30 days.

She is also the author of the book "Empowering Yourself Through Inner Child Healing: Rise Above Past Wounds and Thrive with Healthy Relationships; A Mindful Guide to Love and Lasting Happiness." Caroline has led online and in-person classes for students from the United States, Canada, Singapore, Malaysia, Taiwan, China, France, the United Kingdom, and Australia. She has two children, loves spiritual travel, and enjoys musical theater.

Michael Galvin

A long-time meditator with two decades of experience as a Meditation facilitator, teacher, and researcher on the effects of Mindfulness practices on well-being outcomes, Michael’s love of contemplative practices began with Transcendental Meditation training at age 16 (1973). This love evolved over the last 40 years with influences from Nichiren, Jodu Shinshu, and Vajrayana (Drikung Kagyu) Buddhist traditions and lineages and from secular domains such as neuroscience, semiotics, psychiatry, positive psychology; and human resilience, death, and aging study. His PhD (ABD) focuses on the effects of mindfulness meditation on undergraduate college student resilience.

Michael began facilitating Mindfulness and Compassion practices at his workplaces and elsewhere in 2010 and continues studies around Shamatha, Vipassana, Mahamudra, and Deity Yoga practices under the supervision of Drikung Kagyu Lama Khenpo Samdup Rinpoche. Michael is a graduate of Tara Brach and Jack Kornfield’s two-year Mindfulness Meditation Teaching Certification Program (MMTCP), the Mindfulness Mentor Training Program, and trained as a Master Facilitator of Social Meditation practices with The Buddhist Geeks.

For a day job, he is a student affairs services administrator and graduate clinical mental health counseling student at George Mason University in Virginia. He teaches and facilitates heart practices, basic and advanced mindfulness meditation, and social meditation theory and practice sessions for his life vocation. Michael practices for the benefit of all beings!

*** The session times listed on the website are in your time zone and will change automatically based on your location.

Contact Us

For more details or inquiries, please get in touch with us at Zitamae.Caroline@gmail.com. We look forward to guiding you on this transformative journey!