Introduction To Mindfulness: A 7 Week Live Course Online

Why Mindfulness?

Mindfulness meditation is the practice of being aware of what is here and now in a loving, accepting, welcoming way, rather than jumping to the future, revisiting the past or being caught up in our painful stories. Like any sports or music practice, mindfulness is a skill we can learn and it strengthens over time as we keep practicing.

Hundreds of studies show mindfulness decreases symptoms of stress, depression, anxiety, pain; improves sleep, focus, memory; decreases the use of abusive substances and more. All the brilliant health impacts aside, mindfulness opens us up to the beauty of life despite its pains, makes us more resilient and joyful, helps us to get to know ourselves and transforms our relationships.

Why This Course?

  • This 7 week course will give you all the fundamental concepts of mindfulness with a real focus on self-discovery & practice.
  • Small class sizes (8-12 people) will allow you to share if you'd like to and learn from other people's experiences, as well as practice mindful communication.
  • The course will set you up for a continuous home practice beyond the course, and show you how to bring mindfulness into your daily life.

Course Structure

  • Live weekly classes of 2 hours each, taught over video call (Zoom)
  • If you miss class, recording available for up to 1 week after class
  • 5 - 20 min per day home practice between classes
  • Audio recordings of meditations taught in class to use at home
  • Handouts with key concepts
  • Chat group to keep in touch with students between classes
  • Optional practices to bring mindfulness into daily life
  • Additional learning material (articles, videos, book excerpts)
  • Silent retreat at the end of the course (3 hours long)
  • Email, text or call support by teacher throughout the course

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What You Will Learn

  • Week 1 What is mindfulness?
    What is compassion?
    Anchoring on the present moment
  • Week 2 Stress & trauma-sensitive mindfulness
    Resourcing for inner strength
    Mindfulness of feeling tones
    Mindfulness of the body
  • Week 3 Mindfulness of emotions
    Standing meditation
    Lovingkindness meditation
  • Week 4 Mindfulness of thoughts
    Walking meditation
    Compassionate breathing
  • Week 5 Managing Difficulties with Mindfulness (RAIN)
    Eating meditation
    Gratitude meditation
  • Week 6 Meditating longer with less guidance
    Coherence breathing
    Self-compassion break
    Arriving in our lives with mindfulness
  • Week 7 3 hour silent retreat with sitting and walking meditations to deepen your practice

Who Can Join?

  • This is a multicultural and non-sectarian course, open to everyone from all walks of life and all identities of ethnicity, color, national origin/ancestry, sex, gender, sexual orientation, gender identity, gender expression, age, religion, physical or mental disability, medical conditions, military/veteran status, or marital status. Multicultural & Mindful Dialogue Guidelines are taught and reminded at every meeting.
  • No previous experience with mindfulness or meditation is required. If you do have some experience, this is great, and the course will still give you a shared learning environment and a solid structure. (See FAQ section below the page for more.)
  • A sufficient level of English is needed as the course will be taught in English.  

Course Dates & Times

Course dates Monday evening 19:00 - 21:00 Central European Time
First 6 classes Mondays, Oct 26, Nov 2, Nov 9, Nov 16, Nov 23, Nov 30, at 19:00-21:00 Central European Time
7th class (3 hour silent retreat) Saturday, Dec 12, 10:00-13:00 Central European Time
Last day to register early Monday, Oct 12, 23:59
Last day to register Saturday, Oct 24, 23:59

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Course Fees

The course fee covers 12 hours of live group teaching, 3 hour of silent retreat, 9 hours of recorded meditations, handouts, additional learning material and teacher support outside of class time.

To ensure that everyone can find more wellness regardless of their financial situation, you can pay for this course in proportion to your ability:

  • Sustaining price: The suggested price that sustains the course is 224€.
  • Aid price: If you can't afford 224€, you can contribute an amount of your choice between 30€ - 224€. At every course, there are many students who pay within this range; please do not stress about what you can afford.
  • Supporting price: If you can and would like to support others with less means, you can contribute with a supporting price of your choice between 224 - 324€.

Payment Schedule

  • At the time of your registration, a 30€ deposit will be asked to confirm your commitment to the course. This deposit is refundable until the end of the first class. If you cannot afford to pay this deposit, please contact me at hi@zeynepesin.com.
  • Your remaining total will be collected at the end of the first class, which means you can come to the first class, test it out and change your mind if it's not for you.  
  • If it will help you, you can also pay your total for the course in several installments.

Discounts

  • If you are paying at sustaining or supporting prices (224-324€), you can benefit from an early registration discount of 10% (see early registration dates above) and referral discounts of 10% for every friend you bring to the course.

Cancellation Policy

  • You can cancel for free until the end of the first class and get a full refund. This is to recognize that mindfulness is not for everyone (you can test it by coming to the first class), and to recognize that life conditions may change (sickness, moving etc.).

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About the teacher

Hi, I'm Zeynep! I've been practicing mindfulness for the past 9 years and teaching it for the past year to individuals and businesses in Paris and online. I am a trainee of world-renowned teachers Tara Brach and Jack Kornfield, and will complete my 2 year certification program in February 2021.

Mindfulness has been the most helpful wellness practice for me over the years. It has decreased my stress, increased my resilience, deepened my awareness and compassion for myself and others. I feel lucky to be a mindfulness teacher and am very excited to share this amazing gift with you!

Being born and raised in Istanbul, and having lived in St. Louis, US for 4 years and in Paris for 3 years, I consider myself a blend of Turkish, American and French cultures. I speak Turkish, English and (an improving) French. My gender pronouns are she/her/hers. I care deeply about multiculturalism and I make it a big part of all my classes and communities.

My teaching approach is:

  • Focusing on real-world applications of mindfulness
  • Focusing on direct experience of concepts
  • Sharing and learning from others in small groups
  • Moving from scientific evidence
  • Bringing teachings to life with literature and stories
  • Making wellness accessible to all by asking participants to pay what they can afford to pay
  • Creating safe learning environments with mindful & multicultural communication guidelines

For more information, you might want to read:

Student Reviews

I preferred the online format. The hours fitted my schedule and it felt more private than face to face. This helped me concentrate on the meditation. The course itself was amazing. I’ve finally understood meditation and mindfulness. I felt it clear and concise, with plenty of explanation and time to meditate. It was very calm and positive. There were plenty of options and flexibility to modify the meditations. It was expansive enough to feel in-depth without being neither overloaded nor superficial. I left every week feeling energized and interested. It moved at a very good pace. - Melissa
It’s hard to convey to others the exhilaration of meditation when I was the first to not understand it. I was blown away by the course. What actually hooked me to purchase the course was the offer to pay what you could and to back out after the first course. It helped to “take a risk” and it does help to convince others. - Jen
Whether a beginner or more advanced practitioner, you won’t regret investing in this course. This is a great « back to basics » course, yet it contains some must-know content that is not always available on other more mainstream meditation platforms. I liked the focus and clarity brought on compassion. The balance between content, practice, and q&a or sharing about the experience / the challenges. Zeynep's clear directions and light presence helped me manage my energy and steady. - Sophia
The course helped me give structure to my mindfulness practice, and also helped me deepen my knowledge about mindfulness and meditation. I really appreciate your warmth and tone of voice. The material was presented in an easy to understand manner and the information given was extremely helpful. I would recommend it to anyone interested in a mindfulness practice, since it builds up gradually on all the concepts. It was never overwhelming. - Maria
I valued the sympathy and empathy of the instructor. Her tone of voice and calmness and patience was very helpful. I'd definitely recommend to take the course as it teaches how to travel deep inside yourself with no distraction of thoughts. - Bige
So perfect as an introduction course, it opened my mind to new concepts and ways of seeing life. I loved the spontaneity, humbleness, good energy during sessions. I left classes so light, peaceful and grateful. Thank you because I could pay what I could afford to pay and like that I was able to join the course. Love your recordings, your handouts, and all good energy you put into this course. I hope I can continue practicing what you taught even if 5 minutes a day. - Gabriela
I valued most the community, the joint learning, the feeling of intimacy and space while discovering new things about myself, the progress we've made without really feeling the pressure, the lovely and patient teacher, and the location. I salute your courage to help some "lost" souls finding their ways to a happier every day life! I feel blessed having you as my mindfulness teacher, and can't wait to practice with you again. - Julie
During the meditation course with Zeynep, I learned to break free from my own negative perceptions and self-evaluation which had me in state of paralysis and despair. As a result, I found myself opening up communication channels, finding clarity and understanding the power of compassion and feel more capable of forging my own pathways. - Verena
The course was wonderful, I just wished it would have lasted longer! This course succeeded my expectations (the clear and detailed handouts, the recordings, the practice sessions, the 3 hours retreat, and Zeynep's warmth). - Maria
It is very well organized course. The structure of the group and guidelines were so helpful. - Seren
Everything was thought out to the tiniest detail and very well organized! It was a beautiful course. I would consider joining a second course that builds up on this one. - Eda
I really liked this course and especially valued focusing on myself for a moment, and accepting myself and situations around me. - Alex
You explain everything so well and the course feels very balanced. It was a wonderful start of my journey to mindfulness. - Delia
The course is brilliant. I really enjoyed the course and was surprised that everything we’ve learned really works. I’d say this another step forward to a person I’d like to be thanks to you. Thank you Zeynep for your time and energy, I couldn’t wish better teacher or better quality of content. It was really great and inspiring. - Emilie
I really loved how open, kind and caring everyone was. It felt like a safe space from day one! - Gaby
I liked how everyone was very open to this course and welcoming. We all learned how to listen. - Antonio
It is a perfect and simple introduction to mindfulness. I really appreciated the content, the simplicity and the diversity of the people (the multicultural aspect). - Elige
This course is going to introduce you to a life-changing skill which will help you appreciate life + yourself. I'm so happy I got to connect with myself! I valued how kind and wonderful Zeynep was. She introduced it in such a beautiful way.  - Zara
A great introduction to mindfulness - inclusive and a very safe space. This course would have been an extremely useful addition to therapy for me a few years ago. - Sarah
Learning how to be kind to yourself gives you back your space. - Denise
This course gives a lot of useful tools to face life. - Florence
This course teaches a scientific method to practice meditation, creating new pathways in the brain to develop positive thinking by staying in the present, awareness and compassion. The course was well structured, the content was shared at a good pace and there was a nice balance between theory and practice. - Nadia
You made me come in touch with meditation in a friendly way and this is priceless! The course has given me a different perspective of what meditation is and made me want to go into the practice every day at any time without struggling. Getting more in touch with oneself, getting to know and explore the universe that resides within us without hesitating only closing the eyes. The way you teach makes it easy to follow meditation, to really work deep, and choose from different meditations based on what I feel like during any occasion.  - Mariana
The combination of theory and practice, the non-sectarian approach, the fact that it was a safe space. All of the above transformed the course and made it into more. Thank you! - Hamid

Here's Sandra, a student of the course in 2019:

Here's Mariana, a student of the course in 2019:

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FAQ

My internet connection isn't always good. Can I join the course with video off and audio on?
Our classes will have both passive components of me teaching and active components for Q&A and optional sharing between students. I of course understand WiFi limitations. For the group to see each other and feel each other's presence, I will encourage all students to turn their video on if it is possible, even if it's for 1-2 minutes at the beginning and end of the class. For all other portions where I'm teaching, or any other time when connection is bad, you can of course turn your video off. At the beginning of the course, we will talk in detail about being mindful & comfortable behind our screens.

How can I know a 7 week course is right for me?
You can watch this short video to help you assess if this course is right for you. And you can always feel free to contact me if you'd like to chat further.

These dates don't work for me! When is the next course starting?
New classes open every 6 weeks or so. You can get on the waiting list to be notified when new classes open for registration.  

What happens if I have to miss a class?
The seven classes build on top of each other and I strongly recommend you do your best to be there for every class. If you need to miss a class due to sickness or unavoidable scheduling conflicts, you can watch a video recording of the class for up to 1 week after class. You can also read the handouts and do the audio guided practices at home, and I will work with you 1:1 to answer your questions.

I have been meditating by myself for a while (with an application, videos, books). Is this course suitable for my level?
Yes! If you some familiarity with the most basic concepts of mindfulness and you have developed your concentration to a certain extent, this is great! You can expect this introductory course to still give you many concepts and practices you haven’t seen before, help you meditate longer (up to 30 min) and diffuse mindfulness into your everyday life (mindfulness of walking, standing, day to day activities etc). The course is also totally different from meditating by yourself in that it allows you to share and learn with peers. This co-learning gives you inspiration, strength and support. The course also gives you more structure, with each week building on top of one another, and more resources such as home practices, reading material, or journaling questions. No matter your previous experience with mindfulness, I believe this course will deepen your practice, and you can keep using your tools (app, videos, books) on a daily basis for continued practice and learning beyond the course.

Why is there a sliding scale?
Wellness practices are often not financially accessible. When we go through difficult times (losing a job, health problems, refugee status) or when we have less disposable income (student, low income status), wellness becomes even less accessible even though we may be needing it more. This becomes a vicious cycle. Strongly believing in equity, I try to make my courses accessible to everyone, by offering financial support to those in need. Sliding scale means participants can pay for this course the highest amount they can afford to pay, based on their specific situation and needs.  

How can I use the sliding scale?
Please indicate your financial situation and need for support in the registration form. I kindly ask that you consider the full amount you can pay (as opposed to the amount you want to pay). By paying the highest amount you can pay, you are helping others be there, and you are honoring and sustaining the costs and efforts of preparing this course.

Can I use the sliding scale even though I can afford to pay the full price?
This course is very fairly priced based on the costs and efforts that go into it, as well as the price of similar wellness practices. By paying the full amount, you are helping others be there, and you are helping me continue teaching mindfulness. Thank you so much for this.

Can I benefit from the 10% early registration discount if I also ask for financial aid?
If you need financial aid, the amount you pay will be based on what you can afford to pay within your financial circumstances. The early registration discount will not apply.

Space is limited! Register now to save your spot!

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Questions?

Feel free to contact me about any questions and hesitations.  Thank you for your interest and hoping to meet you soon!

With lovingkindness,
Zeynep