Practices of the Heart
A mindfulness program to cultivate balance, an open heart, and a deeper, more stable sense of happiness
This program is an invitation to train the mind and heart to relate to life in a more conscious, kind, and balanced way.
Over the course of three weeks, we will explore how to transform our relationship with experience —whatever it may be— learning to recognize automatic patterns and respond with greater clarity, intention, and care.
Rather than trying to change what is happening outside, we will develop the capacity to be with our experience with more openness and stability, cultivating an inner space that can hold the ups and downs of a constantly changing life.
Through simple and evidence-based practices, you will learn tools to strengthen this inner space, develop a healthier relationship with yourself and others, and open the possibility of a deeper and more stable form of happiness—one that does not depend solely on external circumstances, but on how we relate to our experience.
Course Outline:
Cultivating Love, Compassion, Equanimity, and Joy
In this first session, we explore the Brahma Viharas, or heart qualities: metta (loving-kindness), karuna (compassion), muditā (empathetic joy), and upekkha (equanimity).
We train attention, recognize automatic mental patterns, and begin to develop greater clarity and inner stability.
Through practice, we discover that these qualities are not something we need to “create,” but capacities we can cultivate and strengthen with intention.
Cultivating Self-Compassion, Gratitude, and Generosity
In this session, we deepen our understanding of how we relate to our inner and outer experience.
We learn to recognize patterns of self-criticism, judgment, and resistance, and begin to respond with greater kindness and wisdom.
Through practices of Self-Compassion, gratitude, and generosity, we begin to transform our relationship with ourselves and others, cultivating a more conscious, open, and balanced way of being.
Cultivating Happiness
In this final session, we explore how to intentionally orient the mind toward what is beneficial, understanding the brain’s negativity bias and how it shapes our experience.
We develop inner resources of safety, satisfaction, and connection, allowing the sense of lack to gradually shift into a deeper sense of sufficiency and balance.
From here, we discover that happiness is not dependent solely on external conditions, but on our capacity to relate to experience in a more free, stable, and aware way.
What you will learn:
This program combines mindfulness practices with principles from contemplative psychology and positive neuroplasticity, offering practical tools for everyday life.
You will learn to:
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Cultivate greater calm, clarity, and emotional balance
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Relate to yourself and others with more kindness
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Reduce reactivity, anxiety, and self-criticism
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Recognize and shift limiting mental patterns
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Cultivate inner states of safety, satisfaction, and connection
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Integrate mindfulness into daily life in a simple, sustainable way
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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4.5 hours of live teaching
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Guided practices
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Class summaries (PDF)
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Meditation recordings
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Additional resources
Details:
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Duration: 3 consecutive weeks
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Sessions: 3 classes (one per week)
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Session length: 1.5 hours
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Format: Online (Zoom)
Investment:
Full tuition: $150
Scholarship Tier 1: $105
Scholarship Tier 2: $75
Scholarship Tier 3: $36
Small groups — limited spots
Everyone is welcome. No one will be turned away for lack of financial resources.
Pricing Model:
In alignment with the intention of making these teachings accessible, we offer a sliding scale based on trust, with no application required.
We invite you to choose the highest tier that is sustainable for you, helping support access for others.
If none of the listed options are accessible to you, or if you prefer to pay in installments, please contact us at least one week before the program begins.
Mindfulnest offers open credits - No refunds.
More information: business@mindfulnest.global
Thank you for allowing us to support your practice
