Transfoming Anxiety With Mindfulness: An Evening Workshop with Erika Casperson Nov 17 2021

Anxiety and Resilience Resourses:


Mind Beacon

My Anxiety Plan (MAP)

Unified Mindfulness – CORE

Mindwell (has fees)

Hamilton Health Sciences Resilience Support Toolkit

Metta – cultivating kindness for all beings, including yourself
Kindness intention
May I be as loving in the moment as possible.
If I cannot be loving in this moment,
may I be kind;
If I cannot be kind,
may I be nonjudgemental;
If I cannot be nonjudgemental,
may I not cause harm;
And if cannot not cause harm,
may I cause the least amount of harm as possible.
Yang, L., (2017). Awakening together: The spiritual practical of inclusivity and community.


Sept 18 Retreat: Mindfulness in Sleep and Dreams with Jivasu

In this workshop, you will learn about the science, psychology, and spirituality of sleep and dreams. You will practice techniques to remember and interpret dreams for healing, creativity, and spiritual growth. The workshop will include talk, question and answer sessions, and the practice of breathing exercises and meditation.

Jivasu is a physician, spiritual teacher and the founder of the Natural Spirituality movement. Natural Spirituality is to unlock the powers of the Natural Self. It is grounded in science and the body. He has also studied mind-body medicine at Harvard. He teaches Natural Spirituality, Nada Yoga (Yoga of sacred chants and music), Kundalini Yoga and Mind-Body Medicine all over the world. To contact Jivasu go to: For talks go to his Utube channel.

Mindfulness, Stress Reduction and Resilience: an Evening Workshop with Anju Joshi April 6 2021

Anju Joshi

Resources on

Mindfulness and Resilience


Website:  Sounds True


Altman, Donald (2016) 101 Mindful Ways to Build Resilience, PESI publishing and Media


 Calm, Headspace, and Insight Timer.

Yoga for all levels:


Mindfulness and Chronic Pain with Dr. Eleni Hapidou: An Evening Workshop with Dr. Eleni Hapidou Feb 11, 2021
Meditations including ones by Dr Hapidou:
“A podcast that might be helpful for lay folks to understand a bit more about mindfulness was just released. It features Dr. Zindel Segal, one of the co-creators of Mindfulness-Based Cognitive Therapy. You can check it out anywhere you listen to podcasts:.
Spotify link:
Apple podcasts link:


A Taste of Mindfulness; An evening workshop with Colin LaFrance Sept 22 2020

This workshop provided a taste of Colin’s 8 week experiential program – The Art of Mindfulness: which is based on the world class Search Inside Yourself series, developed by Google, which is designed to help individuals develop emotional intelligence, resilience and cultivate skillful mental habits by learning how the mind and emotions function.

Colin’s website is


Teaching Mindfulness to Children and Youth

An evening workshop with Mike Masse (“Mindful Mike”) Dec 3 2019

All resources Mike discussed are found at his website

And he has an instagram account @mindfulmasse


Surfing the Waves of Life A one day workshop with Shinzen Young Saturday May 4 2019

 Shinzen Young is an American mindfulness teacher and neuroscience research consultant. His systematic approach to categorizing, adapting, and teaching meditation known as Unified Mindfulness, has resulted in collaboration with Harvard Medical School and Carnegie-Mellon and Vermont Universities in the bourgeoning field of contemplative neuroscience. He is author of The Science of Enlightenment, Natural Pain Relief, and numerous audio and  video offerings.



Mindfulness Hamilton Presents: A TASTE OF MINDFULNESS FOR EDUCATORS AND SUPPORT STAFF A FREE Evening Workshop Tues. Feb. 19 7 – 9 PM

Join us for an interactive workshop based on

smart Education (Stress Management and Resiliency Training) an evidence-based mindfulness program from the UBC Faculty of Education, designed to address the needs of educators (K-12 and post-secondary), professional support staff and mental health professionals involved in the education and care of children, youth, and young adults .

Arunas Antanaitis

Sharon Babineau



Mind Your Life: How Mindfulness Can Build Resilience and Reveal Your Extraordinary

A free evening workshop  Nov 22 2018 with Meg Salter

Customize Your Mindfulness Practice for Resilience

You want to start mindfulness or integrate it more deeply into your life? Stick with your good intentions by customizing a mindfulness practice that will suit your schedule and personal style. By practicing sometimes in stillness, sometimes during physical activity and sometimes when you’re on the go, you can build resilience muscles that are strong enough to kick in during stressful moments in life, when you need them the most.


Practice in Stillness    
sitting, standing, lying down 10 minutes +
Practice in Motion 100% of your attention devoted to practice
  • walking, exercise, eating, simple activities

Mindful Moments                                                 •     A few seconds up to 10 minutes

  • routine or challenging times in your day

There are many mindfulness methods. Become familiar with one or two. Then pick a method you will implement during each of Practice in Stillness, Practice in Motion or Mindful Moments

Meg Salter is a Mindfulness Coach, Executive Coach and Author of Mind Your Life: How Mindfulness Can Build Resilience and Reveal Your Extraordinary , available on Amazon. Contact or




A free evening workshop with

Peter Marks

Thurs. Nov 1, 2018

Peter’s presentation will focused on ‘marketplace’ mindfulness. Early on in Peter’s four decades of mindfulness development, he abandoned his search for the Atlantis of enlightenment to work on the attainment of classical enlifenment. Some of the topics of classical enlifenment  explored were:

  • claim your brain, start your heart – how to hack your own hardware;
  • the three most prevalent mistaken assumptions about mindfulness;
  • How to skillfully experience emotional and physical pain to significantly lessen suffering including anxiety management and effective depression relapse prevention;
  • the five essential steps of marketplace mindfulness



How Mindful Awareness and Self-Regulation Skills Support Living a Life of Excellence

Sept 29 2018 day long retreat with

Har-Prakash Khalsa

Har-Prakash Khalsa started meditation training in 1984, at the age of 24. He has participated in several neuroscience studies including spending 6 hours in a fMRI as an adept meditator in the 2012 Harvard Mindfulness study as part of the Mapping the Meditative Mind project.

Since the year 2000 Har-Prakash has studied an evolving modern mindfulness system developed by Shinzen Young. He is the producer of the YouTube channel expandcontract which features the teachings of Shinzen.

Har-Prakash is currently refining a 40-lesson curriculum titled Cultivating the Jewel of Mindfulness, a secular, systematic, science-friendly approach to facilitating a more skillful, mature and fulfilling human experience.


How Mindful Awareness and Self-Regulation Skills Support Living a Life of Excellence  

Mindful Awareness – Concentration, sensory clarity, and equanimity working together.

  • Concentration – the ability to focus on what we deem relevant.
  • Sensory Clarity – The ability to track where and how the sensory components of our experience live together in our sensory spaces at deeper and subtler levels.
  • Equanimity – The ability to allow sensory experience to come and go without push or pull.

Human Sensory System

Mindful Living – Mindful awareness + ethical, loving, and skillful action.

Body-Mind-Behavioural Conditioning Content

  • Demoting – Unwholesome sensory content such as shame and negative self-judgement, outdated and unwholesome habits, and behaviours.
  • Promoting – A foundation of wholesome self-regulation and co-regulation strategies, qualities, habits, and contributions.

Coping Strategies– Whatever assists us in our attempt to regulate our body-mind-behavioural conditioning. Can be wholesome or unwholesome.

Repression Barrier –Part of our survival (coping) strategy to keep unconscious our unprocessed backlog of body-mind coping strategies.

Negative Trigger Cycle – The compounded patterning of sensory reactivity. Can drive or distort our behavior.

Sympathetic Nervous System– Our survival fight, flight, freeze and fold reaction. Associated with our negative trigger cycle.

Parasympathetic Nervous System– Our “rest and digest” system.

Window of Tolerance – Comfortable activation, calm and alert nervous system vs. hyper and hypo-activation.

Resilience –The ability to recover quickly from a shock.

Agency– Our ability to clarify, motivate and direct our behavior in a wholesome manner. Can diminish as our emotional limbic system expands.

Self-Regulation – The ability to regulate our body-mind-behavioural conditioning (thoughts, emotions, actions) within our window of tolerance and according to the demands of the situation.

Co-Regulation– Using our connection with others to assist in regulating our body-mind-behavioural conditioning (thoughts, emotions, actions) within our window of tolerance and according to the demands of the situation.

Self-Assessment – Neutral or supportive evaluation of any difference between where we are currently operating from and our realistic ideal, so we can further close the gap of what we value.

Authentic Self – Any orientation that is aligned with our realistic ideals and mature self.

Prosocial Behaviour – Associated with generosity, empathy, compassion, and actively improving the world.

Flourishing– The ability to actualize our ideals and live a life of excellence. Includes prosocial behavior. To flourish is to lead a more meaningful life.

Har-Prakash Khalsa, Sept. 29, 2018.

Upcoming training in Toronto: Nov. 3 & 4, Dec. 8 & 9. Eight classes of a 40-class comprehensive mindfulness training over two weekends. See for details or email me at



“Spreading Mindfulness Within Hamilton and Community”

A FREE evening workshop with Mike Masse (Mindful Mike)

Here’s my recommendations for those that are interested in starting a practice…

Go to

Click “resources” then click “meditations”

Start with a gratitude check in the morning

Before bed try the mindful check in

If you have any qs, please let me know!



The Natural Self: Mindfulness, Self-Compassion and Stress Management. with Jivasu May 26 2018 Annual Spring Retreat

‘Neither religious, nor spiritual but natural’

To contact Jivasu and to learn about his teaching please visit his website at:


Mindful Self-Compassion with Diana Tikasz April 25 2018 Evening Workshop



Self Compassion:  Stop Beating Yourself up and Leave Insecurity Behind,by Kristin Neff,The Mindful Path to Self Compassion: Freeing Yourself from Destructive Thoughts and Emotions,by Christopher Germer,Mindful Compassionby Paul Gilbert

The Buddha’s Brain:  The Practical Neuroscience of Happiness, Love and Wisdom,by Rick Hanson et al,Mindfulness @ Work: Reduce Stress, live in the moment and be happier and more productive at work,by Anna Black



Numerous apps are available to help you reach your fullest potential–spend some time exploring such apps as Personal Zen, Pacifica, GPS or the Soul, Stop Breathe Think, Calm, Headspace, My Fitness Pal, Happify, 7 Minute Workout, Smiling Mind, Pay it Forward, Gratitude Journal, The Worry Box, etc.