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facilitated by

MAY 5 - JUNE 9 (Tuesdays)

Session I: 10:30AM - 12:30 PM PST / 19:30  CEST 

Session II: 7:00PM - 9:00PM PST

Meet on Zoom, room details will be provided

Standard Enrollment: $200

UCLA Staff Discount w/ ID: $165*

UCLA Students Discount w/ ID: $65*

*Must share UCLA ID card

Mindful Awareness is the moment-by-moment process of actively and openly observing one's physical, mental and emotional experiences. Mindfulness has scientific support as a means to reduce stress, improve attention, boost the immune system, reduce emotional reactivity, and promote a general sense of health and well-being.

Mindful Awareness Practices (MAPs) are the signature educational programs of the Mindful Awareness Research Center. The classes lay the foundation for participants to understand basic principles of mindfulness, develop a personal meditation practice, and to apply the principles in their daily life on an ongoing basis.

Who should take this class?

This course is open to anyone and is an excellent introduction to mindfulness for beginners.  It is also appropriate for an experienced practitioner who wishes to revitalize his/her practice. MAPs is helpful for people of all backgrounds and religions. 

For questions please email 

vy.le at inwavegroup.com

Introduction to Mindfulness in an Anxious Age with Diana Winston, Director of Mindfulness Education at UCLA Mindful Awareness Research Center

2 hr x 6 weeks

Each class is a combination of lecture, practice, and group feedback and discussion

Students receive weekly practice review sheets via email + web links to free guided meditations, online videos, and a reading list

MAPs is taught in a context of a supportive community environment with classes no larger than 30 students

Students report that the group support was one of the most helpful and inspiring aspects of the class


Students complete daily home practice meditation assignments starting at 5 minutes a day and working up to 20 minutes daily by the end of the course




Overview of Mindfulness

Mindfulness of the Body

Obstacles to Mindfulness

Mindfulness to help with Physical Pain

Working with Difficult Emotions

Working with Difficult Thoughts

Cultivating Positive Emotions

Developing Self-Compassion

Mindful Interactions


Students will also learn a variety of mindfulness practices to discover which practice is useful to them.

Practices taught include:

Sitting meditation

Eating meditation

Walking meditation

Standing meditation

Movement meditation

Practices to develop positive emotions

Practices to cultivate self-compassion 

Daily life integration

Relational Mindfulness

Mindful Awareness Practices (MAPs I) Course Objectives (6 sessions) 

  • Introduce the science of mindfulness: research on its health benefits; research on its impact for learning and self-regulation; research on its impact in education. Each participant will receive knowledge of the science of mindfulness and in particular, how it can be helpful in everyday life.

  • Study the practice and theory of mindfulness, including sitting and moving meditation, ways to deepen positive emotions like gratitude or joy, relational mindfulness, and methods for integrating awareness and creativity into ordinary activities. We will examine the science of mindfulness for mental and physical health, including reduced stress, improved attention, and greater mind-body awareness.

  • Provide an overview of principles needed to establish mindfulness practice at home and in daily life and problem-solve difficulties in maintaining regular practice. Once participants learn the principles of mindfulness, they will then find ways to integrate into their lives techniques and practices, which help reduce stress and create a greater sense of well-being. This is crucial for care-providers so that they are equipped to deal with the stresses of caring for others.

  • For healthcare providers, this program provides practical tools for incorporating mindful awareness into one’s professional activities. Since mindfulness is shown to be effective in reducing stress and increasing emotional regulation, the simple tools taught in MAPs classes can easily be implemented with clients in care contexts. When the participant finishes their MAPs program, they will have the basics for continuing with their own practice and sharing their knowledge and experience on a basic level with family members and clients.

Refund and Cancellation Policy

Refunds requested prior to two weeks before the first day of class will be assessed a $25 administrative fee. We regret that we cannot give refunds after this date. Refunds should be requested by email

Registrants will be notified in advance of the class

Make-up Class: If you miss a class, we will record an audio of the class for you to listen to. No refund or prorate will be issued for missed classes

MARC reserves the right to cancel classes due to low enrollment