FOUNDATIONS OF MINDFULNESS
A program to cultivate greater awareness and learn to live with more clarity, presence, and balance.
UPCOMING CLASSES:
PRACTICES OF THE HEART – AM Tuesdays, Aug 25 - Sep 08, 2026 Times: 9:30 – 11:00 am EST
PRACTICES OF THE HEART – PM Wednesdays, Aug 26 - Sep 09, 2026 Times: 5:30 – 7:00 pm EST
This program offers a clear and practical introduction to mindfulness. Over the course of five weeks, you will learn to train your attention, gradually step out of autopilot, and develop a deeper awareness of your moment-to-moment experience.
We will explore the four foundations of mindfulness practice—breath, body, emotions, and thoughts—integrating mindfulness, contemplative psychology, and neuroscience.
Through guided meditations, experiential exercises, and practical tools for bringing mindfulness into everyday life, you will cultivate a steadier mind, greater emotional balance, and the ability to respond to life's challenges with increased clarity, intention, and wisdom.
More than simply learning a meditation technique, this program offers a different way of relating to your experience.
Course Outline:
What Is Mindfulness? | Introduction
What does it truly mean to live mindfully?
In this first class, we will explore why the mind naturally operates on autopilot and how mindfulness practice can help you cultivate greater presence, clarity, and freedom in everyday life.
Being Where You Are | Connecting with the Breath
You will learn to use the breath as an anchor to the present moment and as your most accessible point of stability for training attention.
Through practice, you will discover how to return to the here and now, again and again, with curiosity, kindness, and without judgment.
Awakening to the Body | Noticing Physical Sensations
The body becomes our gateway to the present moment.
You will learn to recognize physical sensations with greater clarity and create space between your experience and your response, before reacting automatically.
Allowing Things to Be as They Are | Working with Emotions
Emotions are a natural part of being human.
Rather than ignoring them or struggling against them, you will learn to recognize them with greater awareness. Gradually, you will develop the capacity to welcome your emotions with openness, balance, and kindness.
Our Storytelling Minds | Observing Thoughts
The mind is constantly generating thoughts.
You will learn to observe them with greater clarity, without becoming entangled in them.
As your practice deepens, you will cultivate greater freedom to respond to life as it is—with more patience, kindness, and wisdom.
What you will learn:
This program integrates mindfulness, contemplative psychology, and neuroscience to provide practical tools you can easily incorporate into everyday life.
You will learn to:
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Develop a steadier and more mindful attention.
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Recognize when your mind is operating on autopilot.
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Use the breath and the body to return to the present moment.
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Relate to emotions with greater openness and balance.
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Observe your thoughts with greater clarity and less identification.
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Respond to everyday challenges with greater presence, kindness, and wisdom.
Rather than eliminating difficulty, the goal is to develop the capacity to be with experience in a more free, stable, and conscious way.
If you want to live with more presence, balance, and connection, this program is for you.
No prior experience is needed—just curiosity and openness.
This program includes:
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Live teaching in small groups.
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Guided mindfulness practices.
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Experiential activities and exercises.
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A PDF summary of each session.
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Guided meditation recordings to support your practice between classes.
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Additional resources for continued learning and practice.
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7.5 hours of instruction delivered over five 90-minute sessions.
Details:
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Duration: 5 classes - 5 consecutive weeks (one per week)
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Length of each session: 90 minutes
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Format: Live online via Zoom
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Language: Spanish
Tuition:
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Full Program: $250
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Scholarship Level 1: $175
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Scholarship Level 2: $125
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Scholarship Level 3: $75
SMALL GROUPS · LIMITED ENROLLMENT
We intentionally keep our groups small so that everyone has the opportunity to participate, ask questions, and feel safe, supported, and included.
Everyone is welcome. No one will be turned away for financial reasons.
SLIDING SCALE TUITION
At Mindfulnest, we believe these teachings should be accessible to everyone.
For this reason, we offer a sliding-scale tuition system based on the honor system. No scholarship application is required.
We invite you to choose the highest tuition level that is sustainable for you. By doing so, you help make these programs accessible to others and support this learning community.
PAYMENT PLANS
If none of the published tuition levels are financially possible for you, or if you would prefer to pay in installments, please contact us. We will be happy to work with you to find an option that is manageable.
REGISTRATION POLICY
Mindfulnest offers transferable credits for future programs and events.
Refunds are not available.
If you have any questions, please contact us at: hello@mindfulnest.global
Thank you for allowing us to accompany you on your practice.
