Programs
Explore our mindfulness and compassion programs
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Single-Day Mindfulness Retreats
Taking just a single day away from our busy lives can shift our reality and support greater calm, ease, and joy. Join us for a one-day deep dive into practice led by our highly experienced instructors.
At our Days of Mindfulnessand Days of Self-Compassion, you’ll be guided through sitting meditation, the body scan, walking meditation, gentle mindful movement, and cultivation practices like loving-kindness meditation. Self-care and modifications to the practices are encouraged as needed. A generous break for lunch and individual practice is included in the schedule.
Retreats are ideal for people with some mindfulness or meditation experience. Very little introductory information about mindfulness is provided at these sessions. Rather, we will dive right in with guided practice. If you are totally new to meditation, a retreat may be a challenge; however, all are welcome. For some, “jumping in” is a great way to start!
We also have one-day retreats that focus on topical themes like Forgiveness, Gratitude, and Mindfulness for Couples. See the Mindful Living section for more on these innovative programs. Whether you’re brand new to mindfulness or looking to deepen your practice, our topical retreats offer new insights and stellar support.
Ready for a longer retreat? We also offer overnight multi-day retreats two to seven days long.
The teachers are lovely, gentle, incredibly supportive, and clearly knowledgeable about mindfulness and how it can support us in our lives.
Below find detailed information about our single day retreats. For multi-day retreat information click here.
About Days of Mindfulness
A Day of Mindfulness is a day of silent, continuous, teacher-led practice. They are included in our 8-week Mindfulness-Based Stress Reduction course and offered for stand-alone sign up in our Retreats section.
Whether online or in-person, you will be guided in a sequence of meditation and mindfulness practices including: sitting meditation, the body scan, walking meditation (indoors and out!), gentle mindful yoga, and contemplative practices like the loving-kindness meditation.
The retreat is ideal for people with some mindfulness or meditation experience. Introductory information about mindfulness will not be provided at this session. Rather, we will dive right in to guided practice. If you are totally new to meditation this day may be a challenge; however, all are welcome. For some, “jumping in” is a great way to start.
About Days of Self-Compassion
A Day of Self-Compassion is a half-day of silent, continuous practice in the Mindful Self-Compassion (MSC) tradition.
A Day fo Self-Compassion is including in our 8-week Mindful Self-Compassion program and also offered for stand-alone sign up.
Simply follow teacher instructions as we move through mindful eating, gentle movement, a compassionate body scan, and the core MSC practices of Affectionate Breathing, Giving & Receiving Compassion, and Loving-Kindness for Ourselves. No experience with MSC required.
About Our Online Silent Retreats
We've been happy to discover that doing a full day or multi-day meditation retreat online works well. It's a different experience than a residential retreat at a retreat center, but very valuable. With an online retreat done at home there are powerful opportunities to integrate your mindfulness practice experience into daily life within familiar surroundings.
Below are a few suggestions to help you create an optimal retreat experience, realizing each of you has a unique home situation.
PREPARING FOR YOUR RETREAT AT HOME
- A quiet space - As much as possible, create a separate, quiet space away from family and distraction, even pets if they might distract you or other participants.
- Unplug - Plan to “unplug” from your phone, clocks, or any other electronic device unless using it to connect to our virtual retreat room. Turn off any notifications that might pop up on the device you're using to connect to the retreat.
- Free yourself up - Minimize or eliminate as many tasks and activities as you can. Normally we would be in a retreat setting to allow for an immersive experience. Retreating at home offers the benefit of being able to practice mindfulness skills in your regular environment while it offers the potential challenge of home distractions.
- Have a conversation ahead - We suggest that you prepare your household members ahead, letting them know you’ll be practicing silence during this time. If you're able to, maintaining silence or minimizing talk between practice periods (like we do at our in-person retreats) is a valuable contribution to the retreat experience.
- Explore integration and accept what happens - See an online retreat as an opportunity to integrate mindfulness practice and your daily life instead of as a way to “get away” – it helps to see this as a different type of experience from an in-person retreat at a retreat center.
- It won't be perfect - Resistance and wanting things to be other than they are can be a part of all contemplative practices. Please accept that the day will unfold in the way that it does and much is beyond your control. If things are busier or in some way not to your liking in the environment as you do the series of practices offered, please accept things as they are and know that there is benefit.
WE ASK THAT YOU:
- Sign in a little early to make sure you can connect.
- Turn cameras on once the retreat starts. This is not a requirement, but we've found that having cameras on best supports a rich and connected experience for all participants.
- Stay muted unless we are having a discussion.
- Maintain silence and focus as possible during practice times: refraining from speaking, reading, writing, or using other devices.
Following the guidelines supports a deep dive into practice for you and the entire community. Thank you.
Policies & Program Info
Our COVID Policy
UPDATED August 11, 2022
Our COVID-19 policy is designed to protect the safety of our participants and the communities they return to after attending a Mindfulness Northwest in-person event.
Vaccination required: We expect participants to be fully vaccinated against COVID-19 in accordance to CDC guidelines before arriving at any in-person event.
Stay home if you are ill: If you are experiencing symptoms consistent with COVID-19, you should not attend. Should COVID-like symptoms begin during the event notify a training leader immediately.
Full social distancing isn’t always practical in the venues we use. We will spread out as reasonable. Look to your instructor for guidance.
Mask wearing: currently RECOMMENDED. Always mask if you have had any recent exposure to Covid, are immunocompromised, or are in close contact with immunocompromised others. If you do choose to mask, make it count: N95 or KN95 masks have been shown to reduce viral spread much more effectively than cloth or surgical masks.
Masking requirement is subject to change. Masking requirements are based on CDC guidelines (current levels) and State and Country recommendations. CDC guidelines are responsive to current Community Covid Levels (High, Medium, or Low). Mask wearing is required when the Community Covid Level for that county becomes High. Currently (June 1st) CDC levels are Medium for the counties we work in and indoor masking is optional per CDC. However the State of Washington Department of Health currently recommends masking when indoors in crowded spaces.
Masking by your teacher: At either optional or recommended masking level we do allow our teachers to be unmasked when speaking so that you can hear them better. When masking is required it is required for everyone, including the teacher.
Testing requirement. For our overnight retreats and trainings, a negative home COVID-19 test results is required. Please self-administer this test the day before arriving at the venue. This requirement is in recognition of the much larger amount of interaction participants have during overnight events, and that current variants are more likely to be contracted and transmitted even by fully vaccinated individuals.
Our Non-Discrimination Policy
We are honored to support each participant in their mindfulness practice. Mindfulness Northwest does not and shall not discriminate on the basis of race, color, religion (creed), gender, gender expression, age, national origin (ancestry), disability, marital status, sexual orientation, or military status, in any of its activities or operations. We are committed to providing an inclusive and welcoming environment for all of our staff, students, and clients.
Payment Plans & Sliding Scale Pricing
Payment Plans
You may pay your tuition with 4 monthly interest-free payments at Checkout. You will be redirected to Partial.ly, a 3rd party online payment plan service. Your first payment is made now, the remaining 3 are withdrawn on the same day of the month that you registered. Questions? Contact Partial.ly Support.
Sliding Scale Pricing
As part of our non-profit commitment to accessibility, we offer a sliding scale fee for most of our courses, workshops, retreats, and trainings. You may choose the fee that matches your budget; there is no application or screening process.
Our intention is to make our offerings affordable to all while allowing those who are more fortunate in their financial circumstances an opportunity to practice generosity. Generally, the middle "Our Cost" value on the sliding scale is the amount needed to fully cover the costs of your attending an offering.
There are 3 levels on our sliding scale fees in addition to scholarship options.
- Supporting Tuition: At this level, your registration fees somewhat exceed the costs of your attending the program. This is an offering to help subsidize the reduced fees paid by others who have more challenging financial circumstances.
- Our Cost Tuition: At this level, your registration fees fully cover the costs of your attending the program.
- Subsidized Tuition: At this level, your registration fees do not fully cover the costs of your attending the program. If you select this level, your registration will be subsidized by others, either via the general donations people offer or through the additional fees paid by those selecting a Supporting Level fee.
Donations
Donations are another way to support the accessibility provided by our sliding scale. Will you help?
Mindfulness Northwest is a 501(c)(3) non-profit organization.
QUESTIONS?
Please don't hesitate to get in touch.
Do you offer discounts or scholarships?
We do! Our mission is to make mindfulness accessible. To that end we offer a sliding scale for tuition which includes scholarship rates. No need to apply; simply choose the level that's the best fit for your budget. MNW alumni receive a discounted rate for some events. We also provide a 4-month interest-free payment plan option, available during registration.
Is there a way to make up a missed class?
Yes! We allow participants in MBSR, MSC, and MHP courses to attend another class in the same quarter (when possible). You may email us at office@mindfulnessnorthwest.com to make arrangements. Provide the name of your current class, location, day of the week, and the class you’ll be missing (e.g. MBSR, Online, Tuesday nights, class 6). You’ll be contacted by the Community Program Coordinator within one business day.
Registration Policies
Event registrants are automatically signed up for our emails, including a monthly newsletter, upcoming program announcements, and other updates. You can unsubscribe from these emails at any time by clicking the unsubscribe link at the bottom of the email.
ELIGIBILITY
Unless otherwise stated, our courses and retreats are designed for adults. If you (or an individual for whom you are registering) are less than 18 years of age, please contact the office before registering.
Registration is not complete until you have paid your registration fee or started your payment plan. You have 24 hours to do this. Please contact us if you need to request special arrangements.
We ask that people who are attending our programs together please register separately.
CANCELLATION AND REFUND POLICIES
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All event registrations include a $30 non-refundable processing fee. Refunds for cancellation always have this fee deducted.
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Registrations are non-transferable, and we do not provide credit for cancelled registrations or missed classes.
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Refunds and cancellation from our programs:
- Cancel up to 1 month before the event begins: Receive a full refund less the $30 non-refundable processing fee.
- Cancel between 1 month and one week before the event begins: Receive a refund of 50% of the registration fee.
- Cancel under one week before the event begins: No refunds. To receive a refund, you must let us know at least one week before the event begins.
RECORDINGS & PHOTOGRAPHY
As a participant you agree not to take photos, audio recordings, or video recordings of our classes or other class participants.
Note that Mindfulness Northwest may make audio/video recordings of our instructors for certification and training purposes. These recordings are for internal use only.
What are our classes like?
IMPORTANT INFO ABOUT OUR 8-WEEK COURSES
Our teachers work hard to create a supportive, friendly, and safe classroom community for you and the other participants in our 8-week classes. Mindfulness and compassion training can be many things to many people at different points in their lives: supportive, exploratory, revealing, and at times challenging. The classes include both tools you can use every day and opportunities to take a deep dive into your mind, habits, and conditioning. This process has many benefits but it’s also important to consider if the time is right. Please read on and consider watching the 5-minute video below.
There are instances where a longer course like Mindfulness-Based Stress Reduction or Mindful Self-Compassion can be less helpful or even harmful.If you've recently experienced serious psychological challenges like schizophrenia or psychosis not responsive to medication, or you are experiencing severe depression with thoughts of suicide, class is probably not helpful at this time. We also suggest caution if you're recently in recovery, recently lost a close loved one, have Post-Traumatic Stress Disorder (PTSD), or have recently experienced significant trauma.
If you're unsure about registering for a course, please contact the Mindfulness Northwest office. We want to be sure there is sufficient support for you and that the timing is right for taking our courses.
We hope you enjoy this five-minute message from Executive Director Tim Burnett on what our classes look and feel like. We recommend you watch it before enrolling in an 8-week or residential MBSR or MSC.
Who takes our classes?
All adults (18+) are welcome! Our supportive, inclusive community celebrates participants from all backgrounds. Certain retreats are best suited for more experienced practitioners; details about prerequisites are included with each event description.
We ask that people who are attending our programs together please register separately.
Is an 8-week class right for you?
If you're unsure about registering for a course, please contact the Mindfulness Northwest office. We want to be sure there is sufficient support for you and that the timing is right for taking our courses.
Is a retreat right for you?
WHO OUR ONE DAY RETREATS ARE FOR
Our single day retreats are ideal for people with some mindfulness or meditation experience. Introductory information about mindfulness will not be provided at this session. Rather, we will dive right in to guided practice. If you are totally new to meditation this day may be a challenge; however, all are welcome. For some, “jumping in” is a great way to start.
WHO OUR MULTI-DAY RETREATS ARE FOR
Before sitting a multi-day retreat we recommend that you have teacher-led experience with mindfulness or related contemplative practices. Please contact us if you have questions about whether a given retreat will be appropriate for you.
Our multi-day retreats are appropriate for:
- Those who have taken a course in Mindfulness-Based Stress Reduction, Mindful Self-Compassion, or Mindfulness for Healthcare Professionals.
- Established students of mindfulness interested in deepening and maintaining their practice.
- Mindfulness teachers and students who’d like to strengthen their understanding of the Buddhist roots of contemporary mindfulness.
- Those seeking to fulfill a required teacher-led silent retreat for a teacher training.
- Adults age 18 and over.