For Individuals

Meet life's challenges with less struggle and more ease through mindfulness

Does this sound like you?

                  • I feel overwhelmed
                  • It’s hard to focus…I feel distracted all the time
                  • I need to manage my stress better
                  • My healthcare provider suggested I learn mindfulness

If so, it’s not just you. Most of us have never been taught how to manage stress, anxiety or overwhelm without turning to something outside ourselves.

Mindfulness is a tool that you always have available to you. No shipping needed. It only takes learning a few simple techniques to access its benefits.

Thanks to the flexible nature of your brain (scientists call it neuroplasticity), you’re never too old or too young to learn mindfulness skills that can help you cope with a range of life’s challenges.

Skills like:


Trust yourself more as you gain the confidence in your ability to handle challenges and stress.


Feel the freedom of knowing you can bounce back regardless of how external circumstances change.


Practice self-care without guilt as you train your attention and sharpen your mental focus.

Personalized Individual Mindfulness Training

With individual mindfulness lessons and exercises customized to your needs, you’ll walk away feeling skillful and confident in your ability to handle stress and create more meaning in your life.

Each individual session is 60 minutes and delivered online via Zoom.

First Session: Introduction to Mindfulness

We’ll discuss your goals and why you’re interested in learning mindfulness. Then I’ll make sure you understand the basics of mindfulness and how to begin to apply it to meet any current challenges in your life. We’ll wrap up by talking about what you want to do next.


Multiple Sessions: Building the Skill of Mindfulness

Continue building the skill of mindfulness and save money with these mindfulness training bundles:

4 sessions

 – $600 
(Save $120)
6 sessions

 – $800
 (Save $280)
8 sessions

 – $997 
(Save $443)

You’ll learn:

  • How mindfulness changes your brain and body
  • The neuroscience of stress and regulating your nervous system
  • What mindfulness is and what it isn’t
  • Mindful practices like mindful sitting, mindful movement, mindful eating
  • Practical ways to prevent burnout and manage stress
  • Practical ways to apply mindfulness to difficult emotions and personal challenges
  • How to practice self-compassion and loving kindness
  • Ways to create a personalized, sustainable mindfulness practice

Have questions? Want to learn more about what to expect with individual sessions? Schedule a free 20-minute consultation now.

Compassionate guidance from an experienced mindfulness teacher who meets you exactly where you are on your mindfulness journey.

Personalized mindfulness training sessions with me:

                  • Create the space to learn and practice new ways of being.
                  • Focus on reconnecting with the strengths already inside of you.
                  • Give you customized practices to tap into your natural mindfulness skills.

These sessions are designed to help you apply mindfulness so you can transform your relationship to stressors and challenges in your life.

 Simply choose whether you’d like to work with me one-on-one or in a group setting by taking a class and let’s get started!


Learn about and practice mindfulness in a supportive group setting with like-minded individuals.

Walk away knowing how to apply mindfulness practices to live each day with less stress and overwhelm.

FREE Mindfulness Class

Curious to get a taste of mindfulness for yourself?

Join me for a free online mindfulness class.

The first Monday of the month, 7:00 pm Eastern US time via Zoom.

Mindfulness-Based Training for ADHD

Eight-week course

Live Online

Wednesdays, 7:00 – 9:00 PM ET

Starts: February 28, 2024

Spaces are limited, don’t wait

This ADHD-friendly course offers you:

1. Education about ADHD in a way that allows you to gain a deeper awareness and understanding of how ADHD shows up in your life.

2. Training in mindfulness. You will learn a variety of ways to formally and informally practice mindfulness so you can find out for yourself what fits you as a personal practice.

3. Tools and skills that link ADHD education and mindfulness training to help you find more strategies and confidence to manage the ways ADHD impacts your life.

Mindfulness-Based Stress Reduction (MBSR)

Join the official science-backed 8-week MBSR course developed by Dr. Jon Kabat-Zinn at the University of Massachusetts.

The program has been rigorously tested and shown to improve a range of psychological outcomes

including lowering stress, anxiety, and depression.

Research reveals that MBSR can have a positive effect on your health, quality of life, and social functioning.

Completing this class will help you to create a personalized, sustainable mindfulness practice that will prove invaluable in making your personal and work life more rewarding, meaningful, and easeful.

 In this MBSR course, you will:

Learn mindfulness in a supportive group environment. Benefit from instruction combined with experiential practice.

2.5 hours/week (8 weeks)

Strengthen your focus and attention skills as you apply your mindfulness practice in a retreat setting.

Half day silent retreat

Get the tools you need to integrate mindfulness into daily life. So you can meet inevitable stressors with greater calm and ease.

Guided meditations (MP3)
Handouts (PDF)

Next start date: TBD

Cancellation/Refund Policy: Should you choose to cancel your registration, course fees are 100% refundable until one full week prior to the start of the program. After that date, there are no refunds, no exceptions. To cancel, please send an email.

Learn the what and the why to make applying mindfulness easier:

* The effects of mindfulness on the structure and functioning of your brain

* The role mindfulness plays in regulating your nervous system

* How to change your perceptions to transform your experience of stress

* How to apply mindfulness to difficult emotions and personal challenges

* How to practice self-compassion and loving-kindness

AND feel confident in your new mindfulness skills through practice:

* Sitting mindfulness practice

* Walking meditation

* Mindful eating

* Gentle mindful movement

* Mindful listening and communication

To help you integrate the skills you learn into your daily life, you’ll be encouraged to practice mindfulness meditation daily for a minimum of 25 minutes, gradually increasing to 45 minutes a day.

Spots are limited to ensure each participant benefits from group connection and learning.

What participants say about this MBSR course

I have never practiced any kind of meditation before taking the 8-week MBSR course. I not only learned various formal meditation practices, but through instruction and integration, found myself applying mindfulness to my daily life and responding to stressful circumstances in different and productive ways.

Allan – Philadelphia

The progression of practices and in-course reflection made mindfulness “click” for me.”
I find myself feeling generally more calm and confident in my daily choices. I have this sense that I know what I am doing and why at each moment (or at least most moments). I feel that I have been prioritizing myself the last eight weeks in a healthier way: I take breaks, I can disengage from work more easily when I want to.

Laura – New Jersey

The course has made me think differently about how I think about stress and “managing” stress in my life. … It has helped me understand myself and my patterns around stress so I can start recognizing them and creating a different experience for myself. I’m deeply appreciative of this experience and the time for this class.

Alicia – Philadelphia

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