Workshops - Mindful Tools by Swati Malaviya

workshops

UCLA MARC curriculum based Mindfulness courses

Mindful Awareness Practices are six week class series which are the signature evidence-based educational programs of the Mindful Awareness Research Center at UCLA. The classes lay the foundation for students to understand basic principles of mindfulness, develop a personal meditation practice, and to apply the principles in their daily life on an ongoing basis.

Each class is a combination of lecture, practice, and group feedback and discussion. MAPs is taught in a context of a supportive community environment with smaller class size. MAPs is helpful for people of all backgrounds and religions. These classes are suitable for ages 16 and over.

MAPs I (Mindful Awareness Practices I for Daily Living, a 6 week course)

The MAPs I course is an excellent introduction to mindfulness for beginners. MAPs I provides insight into the basics of mindfulness, how to develop a mindfulness meditation practice, and how mindfulness can be applied in daily life. It is also appropriate for experienced practitioners who wish to revitalize their practice.

MAPs classes meet weekly for two hours per week for six weeks. Students are encouraged to complete some daily meditation practice starting at five minutes a day and working up to 20 minutes daily by the end of the cours

Upcoming MAPs I Classes:

Tuesday, August 27th- October 1st, 2024 (11 am-1 pm PST)

Tuesday, August 27th- October 1st, 2024 (7 pm-9 pm PST)

MAPs II (Cultivating Self-compassion, a 6-week course)

In this follow up class to MAPs I, we will explore mindfulness practices to work with self-critical thoughts, and self-compassion practices to nurture kindness and compassion for ourselves and others.

Many of us struggle with issues of self-judgment and self-criticism. Our inner critic can show up with challenging emotions and painful thoughts such as, “I’m not good enough,” “how could I be so stupid?” and “I will definitely fail at this.” Although these thoughts and feelings may feel overwhelming and intractable, we can learn how to work with and lessen them, and develop more kindness for ourselves. Science has shown that you can actually change your brain through mindfulness and the cultivation of positive emotional states.

In this 6-week course, we will include sitting and walking mindfulness and kindness meditations, periods of silence, personal exploration, and discussion to help cultivate and encourage more self-compassion.

We will use various activities to cultivate mindful attention including sitting, walking, stretching and eating.

Upcoming MAPs II Classes:

Wednesday, April 10th- May 15th,2024 (7 pm-9 pm PST)

Overview of Mindfulness

Mindfulness of the Body
Obstacles to Mindfulness
Mindfulness to help with Physical Pain

Working with Difficult Emotions
Cultivating Positive Emotions
Working with Difficult Thoughts
Mindful Interactions

Sitting meditation

Eating meditation
Daily life meditations
Relational mindfulness
Walking meditation
Standing meditation
Movement meditation
Practices to develop positive emotions

What they’re saying

Testimonials

"I've taken numerous mindfulness sessions with Swati, exploring topics like joy, fear, happiness, self-compassion, and managing challenging emotions, among others. I admire her unique approach, seamlessly blending human emotions with science-backed insights, and guiding towards a spiritual path through collaborative discussions. Wishing her continued success in helping more people!"

- Vaishali B

"During COVID, a close friend introduced me to Swati. I was initially skeptical about meditation, finding it hard to focus. However, at my friend's urging, I reached out to Swati. Her explanation of Mindful Meditation's meaning and benefits resonated with me, prompting me to join one of her classes. Being in 'shelter in place' for three months took a toll on me, both mentally and physically, and I felt I was heading towards depression. Swati's Mindful Meditation classes were transformative. Her simple, relatable explanations and soothing voice brought immense peace. With regular practice, I noticed increased patience, calmness, and tolerance towards my family and myself. I also began appreciating things around me more. Thank you, Swati!".

—Jennifer R

"Swati has been deeply involved with meditation and mindfulness and has a knack of relating it to real life experiences. In our mindfulness group, Swati created a safe space for us to share our feelings, went above and beyond to follow up with each of us individually to clarify doubts, provide relevant techniques/practices to deal with uncertainties and negativeness. Swati explained and encouraged us to follow not only the mindfulness tools but also provided the scientific intersection drawing from her robust science background. I'm honored and grateful to be part of this inspiring community."

—Urvi K

"Swati's mindfulness/meditation session was a beacon of hope during COVID. I always wanted to start but didn't know how. Her sessions made it easy. Even my older son joined in for meditation. Now, we practice mindfulness regularly. Swati's consistency, patience, and expertise were invaluable. She listened and understood us well. Her love for teaching mindfulness/meditation has inspired me to make it a part of my daily life. She equipped us with many useful mindfulness tools. My personal favorite, RAIN, has been incredibly impactful, thanks to Swati's effective teaching.".

—Reemu M

the testimonials