6-week Class: Exploring Mindfulness & Social Noting: Discovering Calm, Clarity, and Empowerment in 6 Weeks

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!