Mindfulness Northwest News

Latest news on Mindfulness Northwest developments. You can keep in touch with us further by signing up for our email newsletters on the Contact page.

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  • 30 Jan 2017 4:17 PM | Tim Burnett (Administrator)

    Our weekend core skills training in Mindful Self-Compassion on March 18 & 19 was just approved for 16 CEUs for Washington State licensed Mental Health Counselors, Licensed Marriage and Family Therapists, and Licensed Social Workers.

    Mindful Self-Compassion: Weekend Core Skills Workshop (Port Townsend)

    And our 5-day Mindful Self-Compassion Intensive workshop May 7-12 is approved for 24 CEU credits for psychologists and for masters-level therapists. As well as 28.75 contact hours for registered nurses.

    Mindful Self-Compassion 5-day Training Retreat (Seattle area)

  • 30 Dec 2016 2:09 PM | Tim Burnett (Administrator)

    We are delighted to announce that we've opened the application process for our 2017-18 Mindfulness Teacher Training Program. This certificate program in teaching mindfulness prepared participants to deliver mindfulness programming in flexible ways in a variety of settings. Featured are: a wide array of practices, study of the scientific understanding and support for mindfulness, deep engagement with the Buddhist contemplative roots of mindfulness, creating a safe and engaged classroom environment, and the inner transformational work required to teach with authenticity and integrity.

    More details: Teacher Training

    Application: (MTTP) Mindfulness Teacher Training Application: 2017-18 Cohort

    Feel feel to contact Mindfulness Northwest with questions. 
    office@mindfulnessnorthwest.com  360-830-6439

  • 28 Nov 2016 11:14 PM | Tim Burnett (Administrator)

    Winter 2017 Newsletter

    Dear Friends,

    A week after the election we had a "supermoon" - the moon as close as it's been to the earth since 1948 and an opportunity that will not be repeated until 2038. I read this was coming and several friends pointed it out with excitement. And I could feel the anticipation of seeing something special and maybe getting a great photo with my telephoto lens. A little excitement and a little desire arose in my heart.

    But, not too unusually for the Northwest, it was rainy and cloudy - at least when I looked. So when my one glance didn’t reveal the full moon clear and unobscured, all I could really register was the disappointment of not seeing what I'd wanted.

    For so many of us since the election, we've been thinking and feeling in all kinds of ways about the unexpected results.

    The full disclosure here is I'm on the liberal side of the equation, but I hope these reflections are useful for my friends on the conservative side. And the minute I write that I'm aware of how limited and narrow is it to think that there are just two kinds of people in our country.  I remind myself that people have all kinds of reasons for choosing to vote for one candidate or the other, or choosing not to vote at all.

    Another full disclosure: for week after the election I found it really hard to keep up my daily practice. I skipped several days figuring I'd be sitting with others in mindfulness classes or at the Zen center. Which is true enough but it doesn't serve the same essential purpose as sitting quietly at home in the morning does for me.

    The next morning after the "failed" supermoon viewing, however, I was up early and went out to my backyard mediation hut to practice.

    I'd felt literally a bit ill in the body - queazy, low energy. And I'd felt a bit sick at heart. It's been hard to really show up for life. There have been challenging conversations in classes and at home, trying to make sense of what's happening and trying to be helpful as others do the same. Sometimes trying a little too hard to reassure others. Other times feeling shut down and not wanting to engage. Wanting to hope that everything is okay sometimes. Other times batting down the wisps of despair that everything is very much NOT okay (and again this paralyzing belief in there only being two possibilities).

    And then that morning on the way to my practice hut, I noticed the supermoon. There is was, hanging just above the horizon to the northwest, on it's way down for the day. I saw it through the trees and in the clouds. I could just make out some of the details of the lunar surface, the rest a glowing white orb.

    And I stopped so I could really saw the supermoon just as it was showing itself at just this particular moment. Not what I had wanted in my mind, true. And incredibly beautiful and just as it is, also true.

    I've heard people (mostly those within my liberal-leaning circles) talking like the election signals the beginning of dark days. We'll have to be strong. We need to mobilize. So much to do. Anger and frustration needs to be channeled and used. I've heard doubts about peacefulness too: we don't want to chill out too much, we need that hard edge to be strong, to be motivated, to show up.

    But of course the America of Monday the 7th was, more or less, the same America that voted the way it did on Tuesday the 8th. Either the dark days have been with us for a long time or it's not quite right to say the days are suddenly dark.

    The days are dark and light. The moon is clear sometimes, obscured by clouds other times. It's still the moon. This is still our beautiful, diverse, strong country. Part of the liberal ethos is to be a little suspicious of "loving our country" - that could be code for a certain kind of narrow minded, potentially violent, nationalism.  And I guess it can be.

    But maybe it's time for all of us, no matter what our particular kaleidoscope of views is, to learn how to really love our country. What is our country after all but the lands and peoples that live in it? Are living in it right now.

    It's time to learn the effective and clear way to love everyone. That's what I hope our mindfulness and compassion practices will support us in doing. I think we need a much bigger vision than "enduring dark times."

    Will sitting on the cushion and bringing our attention back to our breathing with kindness solve any of the big issues people are worrying about? Not exactly, not directly. But it can help us find a stronger ground to stand on to do our work of love. If there's anger, we can find ways to include that reality with honesty and with kindness. If there's fear - the same, but spilling our anger and fear out into the world only adds to our troubles.

    My secret hope from the surprise (or even shock) of this national election we will all be moved to find our own particular way to express and contribute to our hopes for the future. Whether that's renewing our attention to the quiet helping we're already doing at work or at home, or whether it expresses as overt activism.  And I hope that somehow the insights of our practice will help us not fall into the usual binary traps. Us or them. Good or bad. In reality, it’s a mix. It's an unbelievably rich mix, and none of us can know the whole story.

    So I can understand if you voted for Mr. Trump. I really can. I want to know your reasons and I want to be in dialog and I hope even as you support the changes you hope for in making that choice we'll all join together to resist the anti-love expressions of misogyny and racism that also emerged in his campaign.

    It's time to be strong and loving. And this isn't new. It's always been true. Maybe this month we all received a big wake up to that ongoing reality regardless of how we voted or didn't vote.

    Wishing us all a deep awareness of gratitude,


    New offerings

    Mindful Self-Compassion 5-Day Intensive (Tacoma) - May 7-12 at Dumas Bay. Most of the 8-week course material in 5 days in a beautiful setting. Easy access from Seattle, Tacoma and for fly-in participants. Tim is thrilled to be working Michelle Becker to offer this training. Michelle is an MSC teacher trainer and national leader in this field.

    Mindful Relationships (Seattle) - try out the a one evening workshop and consider the 5-session class for couples. Designed by MNW staff teacher Richard Johnsonand his wife Teresa Johnson.

    Taking the Path of Mindfulness (Bellingham) - A gentle, but thorough, introduction to mindfulness practice. 

    Information on these and the classes and retreat below can be found on our site:
    Mindfulness Northwest Events

    Introductory Events

    For the Bellingham Community: New Year's Resolutions: a mindfulness event at Village Books on Saturday, January 7th.

    For Seattle-area Health Care Professionals: Meeting Mindfulness - an Introductory Retreat on Sunday, January 8th. Sponsored by Washington Physician's Health Program

    Upcoming Classes

    Seattle Classes

    Bellingham Classes

    Coming soon: additional courses for Bellingham-area physicians.

    Upcoming Retreats

    A Day of Mindfulness in Seattle - March 4

    Winter Retreat Day (Semiahmoo) - March 12

    Spring Weekend Retreat (Samish) - April 7-9

    Meeting Mindfulness with the Whole-U (Seattle) - April 22

    Mindful Self-Compassion Intensive (Tacoma) - May 7-12

    Suggested Resources

    Mindfulness Northwest Staff News

    Jackie Wolfe will be leaving Mindfulness Northwest as our COO beginning December 1st to return to her own Human Resources consulting and training business where she’s spent most her career.  She will be doing executive level and leadership coaching, training and facilitating workshops and organizational development work.  We are excited for her in this new journey and look forward to supporting her as she grows in this role.

    Jackie has accomplished much with us in the last 18 months. We are an improved organization because of her leadership, knowledge, dedication. I feel a great deal of gratitude both for what she has done and the support she has given to me through this phase in of our organization’s growth.  She will be missed, but we are happy for her and are not saying goodbye completely as she'll still be connected with the Mindfulness Northwest family in multiple ways.

    Jackie will retain her work email of jackie@mindfulnessnorthwest.com for the time being if you'd like to send her a note to wish her well. Thank you, Jackie and best of luck!

    We're happy to announce that Ed Wayt has been promoted from Administrative Assistant to Office Manager. This promotion better reflects the steadily higher levels of responsibilities that Ed has taken on, and the quality of work that have made the day-to-day workings of our Bellingham office run so much more smoothly. Along with the promotion, Ed will be working longer hours which will help us be much more responsive to your requests. If you have a question or need support with a class registration or other matters he's available to speak with you live most weekday mornings (especially Monday, Wednesday, and Fridays from 9am to noon) using our office number 360-830-6439 or email office@mindfulnessnorthwest.com. And if you see Ed helping at registration at our retreats and special events, do say hello.

  • 11 Sep 2016 9:17 PM | Tim Burnett (Administrator)

    We're thrilled to announce that Tim will be co-teaching with Michelle Becker to lead the 5-day intensive version of Mindful Self-Compassion May 7-12, 2017. Michelle is a senior trainer and teacher trainer with the Center for Mindful Self-Compassion and the UC San Diego Center for Mindfulness. And a really great teacher and human being. Click here for registration and details.

  • 04 Sep 2016 9:33 AM | Tim Burnett (Administrator)

    Abbreviated Mindfulness Intervention for Job Satisfac- tion, Quality of Life, and Compassion in Primary Care Clinicians: A Pilot Study (2013)

    We're encouraged that this study on an 18-hour mindfulness class for physicians done at the University of Wisconsin that shows an decrease in burnout, depression and stress. 

    Our 16-hour Fundamentals of Mindfulness for Healthcare Professionals is similar in length with a slightly different format being done over 4 or 5 weeks instead of a weekend plus follow ups. 

    We've seen similar results in what the participants tell us about how much better they feel after the training. 

    It's interesting that the authors of this study call their class "abbreviated." A 16 to 18 hour intensive training in mindfulness is a LOT. (And of course i do know it's a nod to the 30 hour Mindfulness-Based Stress Reduction course!).

  • 04 Sep 2016 9:13 AM | Tim Burnett (Administrator)

    Fall 2016 Newsletter

    Dear Friends, 

    Walking out of the kitchen just now with my glasses in one hand and my mug of coffee in the other I wanted to turn the lights off before sitting down on my comfortable chair to write. I hesitated. I could reach up with the hand holding my mug full of coffee and flip the lights off with one finger: holding the mug crookedly and reaching around it with my pointer finger. Why not? I could do it. Get it done. Keep moving.

    But wait. I paused. It's not worth the risk of spilling the coffee. What's the hurry? I had time to set the mug down and flip the light switch with my empty hand.

    I felt so grateful to mindfulness practice in that moment. I could feel that little tremor of the "hurry habit" burble up. Hurry up, just do it, get this done, move quickly.  I was able to notice it, meet it, and release it (this time anyway!).

    When I get in a rush I take short cuts that really don't gain much.  Does this happen with you too? A few seconds gained, but gained by taking a little risk often leading to a little disaster - whether it's spilling coffee all over myself or harming my relationships by not responding with full awareness to people in my life.

    I'm grateful that mindfulness practice helps us slow down and evaluate these little (and big) trade offs and short cuts. I'm grateful for the pauses and the space that opens us for curiosity and a little wisdom to slip through.

    Lately I've been thinking about two aspects of mindfulness: the practical and the mysterious.

    On the one hand there are the practical ways, like my light switch-coffee mug encounter, that mindfulness helps us. How mindfulness training helps us stabilize our attention, helps us make better choices, helps us see some of the old patterns and habits that drive us and helps us feel that space where there's some freedom to choose another way.

    And it's fascinating to read about the scientific exploration of how all of this seems to happen. Changes in psychological patterns, neurological changes in the brain, changes in stress responses, the power of mindset and intentional attention. Fascinating. And wonderful.

    And there are also aspects of mindfulness training that are more mysterious, less step-by-step. Mindfulness can also lead to radical changes and shifts in our sense of who we are and what's happening. Sudden shifts in perception. We pause and find that we're a different person than we were. How did this happen?

    Last night at the Zen Center we enjoyed a story of the mysterious side of mindfulness. One of the students shared a story from her early years of meditation practice. She was in very difficult circumstances. Things were not going the way she's planned in a big way. There was a lot of anger. A lot of frustration.  She was worried and upset 24x7.

    Then during a multi-day retreat (like the Roots of Mindfulness retreat we have coming up in October) she was all the more at the end of her rope. Day after day of meditation and thinking thinking thinking about her problems. Her mind was a torment and it’s a wonder she didn't quit the retreat right there.

    Then one morning in the early morning light she watched as a large flock of Great Blue Herons flew overhead. At the moment everything stopped, she said. The constant, impenetrable and uncontrollable worry in her mind just stopped. For a few moments or a few minutes or an hour, she wasn't sure how long, she was just there. Watching the birds. Feeling the breeze. In her body. Just present. Just peacefulness. A huge relief that years later she still feels encouraged by.

    Did this mysterious moment of peace solve all her problems and change her forever? Nope. The problems were still there. But her relationship to her thinking, her worrying, her life itself, had subtly and importantly shifted in a way she couldn't fully know or understand. But something changed. Something important happened and from then on life wasn't as difficult to bear.

    This side of mindfulness practice is hard to think about; not easy to understand. Its not something that we make happen, rather something that our steady practice over time allows. Less a conscious act and more a manifestation of changes moving below the surface of our consciousness perhaps. And often perception - like this vision of the herons - is involved. We see our life differently when we see and sense our big open world more clearly.

    It's wonderful to make room for both aspects of our practice.

    Step by step. Pausing. Paying attention to what we're feeling and thinking. Doing our best to take the next step.

    And open too. Open to the mystery of this being human. That it's all bigger and more complex than any of us will ever understand even with the most advanced brain scanners.

    A bird flies overhead. We really see it. Everything stops. Life goes on and our relationship to the stress and craziness and joy of it all is changed.

    May the practical tools and the deep mystery of being a person in this moment be of benefit to you today. And tomorrow. And the next day for as many days as we have left to be in this beautiful and troubled world.

    All the best,


    Seattle Area Classes - Fall

    Seattle Area Classes for Healthcare Professionals
    Our 1-day workshops and 5-meeting class Fundamentals of Mindfulness for Healthcare Professionals

    Interested in bringing this workshop & course to your medical center? Please contact us to discuss.

    Bellingham Community Classes - Fall

    A Bellingham Class for Healthcare Professionals

    Mindful Self Compassion
    5-day Intensive Retreat

    May 7 - 12, 2017
    Dumas Bay Retreat Centre
    Federal Way, WA

    Befriending ourselves with wisdom and compassion.

    We're delighted to announce that lead Mindful Self-Compassion teacher and teacher trainer Michelle Becker, MA, will be joining Tim Burnett in teaching the 5-day intensive form of the Mindful Self-Compassion class in May 2017.

    Registration details will be available soon.

    Mindfulness Teacher Training Program

    Learn how to create and teach a mindfulness program adapted to your professional circumstances.

    Next cohort starting September 2017

    More info: Teacher Training with Mindfulness Northwest

    Upcoming Retreats

    Meeting Mindfulness - an Introductory Retreat for the UW & Seattle Community
    September 11th.

    Roots of Mindfulness 2016 - October 16th - 23rd
    Co-sponsored by The Center for Mindfulness in Healthcare, Medicine, and Society at the University of Massachusetts Medical School and meets their professional development requirements.

    The Mindfulness Northwest staff (and spouses) had a wonderful summer picnic this year, meeting "in the middle" in Snohomish County.

    More Mindfulness Northwest News

    Mindfulness Northwest's work with physicians through our collaboration with the Washington Physicians Health Program was featured in the Update! Newsletter of the Washington State Medical Commission(link to their Update! newsletter is on the right side of the Washington State Medial Commission page)

    A Few Good Resources

    The UCLA Mindful Awareness Resource Center (MARC) has a nice collection of brief guided meditations for those times when you just don't have much time.

    The UC Berkeley Greater Good Center recently hosted a conference on applying mindfulness at work. The videos they collected are excellent whether you're just trying to figure out how to apply mindfulness yourself or considering bringing a program into your workplace.

    Closer to home the UW Center for Child and Family Well-Being (CCFW) is hosting an interesting series of trainings on mindfulness and also is a great resource for family and child-oriented mindfulness programming.

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  • 17 Aug 2016 12:10 PM | Tim Burnett (Administrator)

    We're looking forward to offering the 8-week Mindful Self Compassion class in Bellingham again this Fall.

    In the Winter I'm happy to say it will be available to UW Medical affiliated phyisicans in Seattle. Soon we hope to offer MSC for the general Seattle community as well.

    The latest newsletter from the UC Berkeley Greater Good Science group is devoted to Self-Compassion. Of course like all things in the mindfulness and compassion field the real benefit is from going beyond reading and thinking to practicing


    p.s. And this is a nice newsletter to receive.





    August 17, 2016

    3 Ways Self-Compassion Can Help You Through a Breakup

    By Wendy Paris

    Being kind to yourself can make the difference between a good breakup and a bad one.  Read More >

    Four Reasons to Practice Mindfulness During Pregnancy

    By Kira M. Newman

    New research is starting to suggest that mindfulness practice can protect the health and well-being of mothers and their babies.  Read More >

    An Entertaining Tour of Our Awesome Universe

    Renowned astrophysicist Alex Filippenko offers a fast-paced, funny, and inspiring overview of the awe-inspiring power of space.  Watch Video >

    How Self-Compassion Can Help Teens De-stress

    By Jessica Morey

    Teen stress is on the rise. According to a new study, learning mindfulness and self-compassion can help teens cope.  Read More >

    How Culture Shapes the Experience of Awe

    Professor Jennifer Stellar explains the similarities--and differences--in the ways cultures around the world experience the emotion of awe.  Watch Video >

  • 12 Aug 2016 11:06 AM | Tim Burnett (Administrator)

    Our friends at the UW Whole U are working with us again to offer a day of mindfulness at the lovely Center for Urban Horticulture on Lake Washington. This retreat from 9am - 4pm on Sunday September 11 is available to everyone in both the UW and in the greater community (note the two separate registration links). Please click on through to (Whole U) Meeting Mindfulness - an Introductory Retreat for the UW & Seattle Community for details and the registration links.

  • 31 May 2016 9:22 PM | Tim Burnett (Administrator)

    Summer 2016 Newsletter

    Dear Friends,

    I've been thinking a lot about perspective and projection lately.

    We view the world and each other based on how we think and perceive. In this subjective situation we're all in, it's so easy to be a little bit off, or a lot off. Despite our best intentions, our ideas are often distorted by fear, confusion, and self-protection. 

    And yet when we open to curiosity and beginner's mind—even when some of what we see isn't what we wanted—we feel often so much better.

    An example. Another organization I work with was a little less timely than we should be in responding to a client with a request. After several messages without a response, the client sent a message with a little exasperation in it asking that we please let get back to her. That message ended with the line: "I hope this teaches you."

    I could see my mind contracting instantly on reading this line. I could feel heat rising in my face and my gut clenching. I think this teaches you?! What is it teaching me? That we don't have it together? That I should be a better leader working with the people who were supposed to have answered her already? That I, or we, are simply sub-par? What does it teach me?

    Then I was grateful for the germ of curiosity arising in the middle of that little fit of defensiveness. "I don't know this person, I don't know what she meant by that. Take a breath." So I simply responded to the actual request she's been making all along. "Let's see where this goes."

    And she responded right back, simply and with gratitude and appreciation. 

    And with a side note: "Tim, funny typo in that last message! I meant to type 'I hope this reaches you.' I bet it that came out a little odd with 'teaches' you!"

    Funny? I laughed out loud. I was grateful to feel the tension I had been feeling evaporate into joy and I was also very grateful that the practice of mindfulness had supported me in not getting too tight in the first place. Curiosity and not-knowing had stayed present through the exchange. And some gratitude was there that I had this relatively easy opportunity to practice with defensiveness and reactivity. Sometimes we receive triggering experiences that are not so mild. 

    And it made me wonder how many of our interpersonal stresses and conflicts are 100% misunderstandings and misinterpretations. And if not 100% at least 50%. Consistently. Across the board.

    Some interpersonal situations are of course a lot more complex - full of history and wounded feeling on both sides. To meet them we need all of our wisdom and understanding and a lot of curiosity. Sometimes we do need to stand up for ourselves, and firmly. And of course things don’t always work out the way we hope and some relationships may simply need to end, or go on a long pause. Sometimes two people are just too far apart in their perceptions and understanding.

    This work isn't suggesting that everything works out if we take a breath. But it sure does help to increase our self-awareness and foster our curiosity and feel that gap between stimulus and response that Viktor Frankl speaks about so eloquently in his famous quotation.

    It's all making me appreciate anew the suggestions that Jon Kabat-Zinn made early on around the key attitudes to bring to mindfulness training (see chapter 2 "The Foundations of Mindfulness Practice" in his ground-breaking book Full Catastrophe Living).

    1. Non-Judging
    2. Patience
    3. Beginner's Mind
    4. Trust
    5. Non-Striving
    6. Acceptance
    7. Letting Go

    These are 7 facets of a healthy attitude that supports kindness and non-reactivity. I was grateful to be visited by this 7-sided jewel at least in this one case. Other times lately I find the mind dipping into judgment, impatience, and the expert's mind. It happens. We're all human.

    May we all notice the inner pain and constriction that arises when there's presumption and judgement; when we're so sure we know what someone else is thinking of us. May we find that gap, and breathe into that space. May some of these qualities of being not-so-sure-we-know arise in a helpful way - so that we can hold our idea lightly until a little more light shines on the situation. 

    All the best,


    Seattle Area Classes - Summer

    Seattle Area Classes - Fall

    Seattle Area Classes for Physicians
    Our 5-meeting class Fundamentals of Mindfulness for Healthcare Professionals

    • SCCA - with Seattle Cancer Care Alliance: Mondays 5:30pm - 8:00pm, September 12 - October 3rd
    • UW - UW Medical: Sundays 6:00pm - 8:30pm, September 11 - October 9
    • TEC - with The Everett Clinic: Wednesdays 6:00pm - 8:30pm, October 26 - November 16

    Details will be available soon from SCCA, UW Medical, or TEC if you are a provider affiliated with one of these forward-thinking medical centers.

    Interested in bringing this course to your medical center? Please contact us to discuss.

    Bellingham Classes -Summer

    Bellingham Classes - Fall

    Mindfulness Teacher Training Program - Schedule Change:
    Next cohort starts September 2017

    We've determined it will be a best fit to the need and to Mindfulness Northwest's resources to make our 9-month cohort based intensive training in the Fundamentals of Teaching Mindfulness into an every-other-year program.

    Dates for the September 2017- June 2018 cohort are listed on the website now and applications will be accepted early in 2017. 

    Feel free to contact us with questions about this intensive training in mindfulness teacher development.

    More info: Teacher Training with Mindfulness Northwest

    Upcoming Retreats

    A Summer Day of Mindfulness at Semiahmoo - August 28th

    Roots of Mindfulness 2016 - October 16th - 23rd
    Co-sponsored by The Center for Mindfulness in Healthcare, Medicine, and Society at the University of Massachusetts Medical School and meets their professional development requirements.

    A picture from Tim's yard on Memorial Day. So much beauty, so much is hidden.

    More Mindfulness Northwest News

    Mindfulness Northwest's work with physicians at UW Medicine was featured recently: Physicians reconnect with themselves to lower stress | UW HSNewsBeat

    Tim was one of several local MBSR teachers involved in this large scale study of mindfulness and cognitive behavioral therapy as treatment for chronic lower back pain. NY Times Wellness Blog Article  Actual Journal Article

    A Few Good Resources

    Loving-Kindness teacher Sharon Salzberg has an interesting series of reflections on bringing mindfulness and loving-kindness into daily life. Check out her Street LovingKindness Video Series.

    The UC Berkeley Greater Good Center has put together a wonderful resource summarizing brief and effective mindfulness, compassion, and gratitude practices you can do. Clear instructions, summary of the scientific evidence. Really neat, also a bit hard to find on their otherwise excellent website. Greater Good in Action

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