M2 Mindfulness Services

Who is this for? You want an overview of mindfulness and its benefits. You try a short practice and get resources to learn more. Time / Sessions / Frequency / Location: 90 minutes 1 session One time In studio or in office Description: Examine the foundations of mindfulness and the key qualities that can help you identify and manage your emotions, triggers and traps. This class uses hands-on exercises, guided mindfulness practice and interactive discussion to build greater emotional awareness and cultivate calm. This approach to enhancing well-being yields benefits at work and beyond.

Who is this for? You want to provide space and time to relax and recharge. Time / Sessions / Frequency / Location: 2-hour block of consecutive classes (e.g. three 25-minute classes) As needed In studio Description: Take a pause during a busy day to relax, recharge and refocus. During class the teacher guides participants to use their breath and body to let go of tension and rest, and emerge ready to focus on what matters most.

Who is this for? You’re looking for a foundation of mindfulness principles and science and want to put them into practice with exercises and activities to build skills. You receive resources to learn more and practice on your own, plus practical tips to build mindfulness into your day. Participants should have completed Introduction to Mindfulness Seminar or have basic knowledge about mindfulness prior to the series. Time / Sessions / Frequency / Location: 50 minutes 4-6 sessions Weekly or biweekly In studio or in office Description: Stress Less - Learn about the stress cycle, your personal signs of stress and strategies to respond (not react) more productively. This class uses hands-on exercises, guided mindfulness practice and interactive discussion on how to manage your negative thoughts and patterns, let things go and relieve stress. React Less - This class builds on the Stress Less class, diving deeper into mindfulness. Continue to explore personal signs of stress and identify unskillful “auto-pilot” patterns, thoughts and emotions. Try guided mindfulness practices that can reshape your brain and facilitate more constructive responses. ​ + CHOOSE 2-4 ADDITIONAL CLASSES ​ Focus - Learn how to stay on task-- and return to task more efficiently-- in a world filled with constant distraction. Use the intention/attention/attitude framework to help direct priorities and energy. Identify triggers and situations that make it difficult to focus on the things that matter most. Learn skills that help you manage distraction and act more congruently with intentions and goals. Balance - Acknowledge how your work and personal life can seem to compete for attention and energy. Explore how to use mindfulness to balance yourself emotionally and physically, reduce anxiety and diminish stress. Build awareness and self-care practices to manage the demands of daily life with more ease. Communicate Better - Identify some of the reasons communication breaks down. Learn how to listen more mindfully to redirect conflict, find agreement and preserve respect. This class uses group and team exercises and interactive discussion to create awareness of communication cues and experiences. Collaborate More - This class builds on the Communicate Better class, and focuses on how to create more empathy and trust. Learn how to use mindfulness to extend compassion, and why it builds employee satisfaction and engagement. This class uses group and team exercises, interactive discussion and individual mindfulness practice.

Who is this for? You understand how you can benefit from mindfulness and you want to continue to practice. Just like physical exercise, you have to keep up the good work to maintain and increase gains.These classes provide practice time, motivation, more practical tips and an opportunity to connect to your colleagues. Time / Sessions / Frequency / Location: 2-hour block of consecutive classes (e.g. three 25-minute classes) 12 sessions recommended Weekly or biweekly In studio Description: This class is a mental fitness class. Think of it as a gym for the mind. Mindfulness practice can physically change your brain to benefit your whole well-being. This class focuses on guided practice time so you can build that brain “muscle.” During class the teacher help you use different cues, such as breath, sound or touch, to notice when your mind wanders and bring your attention back to the present. Believe it or not, that’s the work! It’s the bringing yourself back that builds the muscle of concentration.

Who is this for? You are looking for a comprehensive course designed to introduce and build a more mindful culture. Time / Sessions / Frequency / Location: Varies 12 sessions Weekly or biweekly In studio or in office Description: This course includes: Introduction to Mindfulness Seminar Stress Less React Less Focus Balance Communicate Better Collaborate Better 5 weeks of Brain Training

Who is this for? You want to improve relationships, collaboration and performance for a group or team, and you want to invest in a group activity that will build skills and connect colleagues throughout the series and beyond. Time / Sessions / Frequency / Location: Varies 4-12 sessions Weekly or biweekly In studio or in office Description: Configure Introduction to Mindfulness Seminar and Series classes and add on Brain Training classes. The skill-building approach is similar to other series and classes, but the sessions are for your team only and emphasize exercises and practice in pairs or small groups.

Who is this for? You’re looking for a custom approach that develops mindful leadership skills for executives and high-potential managers. This training cultivates more resilience, decision-making skills and capacity to engage employees. Time / Sessions / Frequency / Location: As needed Description: All immersive experiences are customized to meet individual or group objectives and timelines. Please contact us to discuss options.

Time / Sessions / Frequency / Location: As needed Description: All immersive experiences are customized to meet individual or group objectives and timelines. Please contact us to discuss options.

Time / Sessions / Frequency / Location: 2-hour block (minimum) Description: Bring the studio to your location and offer a quiet place to refresh and calm. Includes soothing sounds or music and aromatherapy if desired.

Time / Sessions / Frequency / Location: 2-hour block (minimum) Description: Use the studio to conduct your own classes.

Time / Sessions / Frequency / Location: 1-hour block Up to three 10 or 15-minute classes In studio Description: Increase the impact of practice and include one additional hour of “Brain Training” classes in the studio to any Seminar or Series.