Carving out this time for yourself can lead to the greatest rewards in your life.
We offer a variety of courses designed for those new as well as more experienced to the world of meditation. All sessions are designed to deepen your connection with yourself and to focus on what’s happening at this exact moment. With classes designed for the hyper over-scheduled, we offer daily 45 minute classes.
We offer first timers 15 minute phone consultation to assist you in setting intentions with your meditation practice, identifying classes you may enjoy, and learning how we can best support your practice.
ANCHORED a brief beginner’s meditation
Our Signature Anchored Meditation Class is the perfect way to first experience our studios vision to create a safe space for people to see the profound impact a meditation practice can have on your life. Whether you are new to meditation or have an existing practice, this class is the perfect afternoon dose of discussion and stillness. We will provide you with some of the benefits of why we meditate and provide you with some of the science behind the practice. Through breath and/or body awareness you will easily connect with the present moment and become more aware of your thoughts, feelings, and sensations. The meditation itself will be only 20 minutes long so it is a great opportunity to squeeze in a meditation during your lunch break!
Breath is the life force of our energy. In this class we will focus on Pranayama (Breathing Techniques) to stimulate our nervous system with that life force and establish balance within the body, mind, and spirit with the added benefits of aromatherapy through diffusing, breathing in, and placing Essential Oils on certain parts of the body. Through this practice you will leave feeling centered, restored, and aligned with the very thing that gives you life -- your breath.
BREATH + ENERGY MEDITATION
Combine inner energy movement, breath, relaxation
and sound to assist the energy system within the body to open, balance and align. Increase vitality by learning how to work with energy in your body and bring your physical health and mental attitude to a more peaceful state. This practice can help you heal by loosening constrictions within the body and mind that have developed over a lifetime.
Breathwork is an active, guided meditation that clears the body of stuck energy and releases suppressed emotions. This breathwork technique is a cathartic, somatic experience that allows us to tap into a deeper level of the subconscious to reveal inner truths and shine light on that which has been hidden or buried deep within us. Conscious breathing is a doorway to our intuition. Breathwork healing naturally activates respiration, energizes, cleanses and reconnects the body to a state of maximum balance on a mental, emotional and spiritual level. The flood of oxygen increases self clarity by calming the central nervous system.
Breathwork is done lying down flat with a luxurious throwbed, eye pillow and blanket to aid in complete relaxation from the days stress and worries. Gentle and encouraging guidance from the teacher, along with an array of aromatherapy and grounding tools may be used throughout the meditation. A contemporary soundtrack will accompany the practice resulting in clarity, improved sleeping patterns and an overall lift in mood or spirit. After a session, participants report feeling lighter, less burdened, more open, and with a new sense of clarity about how to move forward in their lives.
We pick up a lot of energy during our week from our work environments and our relationships. It's important when the weekend arrives to cleanse and purify through movement, breath and meditation.
CRYSTAL GUIDED MEDITATION
Crystals vibrate a specific frequencies, which correlate with the seven energetic centers, or chakras, of our bodies. We will match the stones with the energy centers on the body, and spend some time focusing on the healing powers each stone has with each energetic center from Root to Crown. The session will begin with handling and understanding the crystals and their meanings, followed by a seated meditation with a stone of your choosing. Every day your body is shifting energetically and sometimes certain crystals will resonate with you more than others. Each session is an opportunity to explore, align, and refine the subtle body and heal stuck energies. In each class, we will practice a variety of mindfulness practices from mantra (chanting) to pranayama (breath work) and visualization techniques.
CULTIVATING UNIVERSAL COMPASSION
Supported by Sounds of Alchemy Singing Bowls in loving frequencies, we will be practicing kindness to expand your capacity for compassion by starting from within. This meditation will focus on developing the use of positive emotions to encourage a softening benevolence towards your self, others and beyond; Connecting you to the universal consciousness of compassion.
Once we’ve expanded ourselves into this gentle empathy and capacity for self love we can reduce stress and anger, build an antidote to insomnia and nightmares, and support anti-depression and pain reduction.
HEALING SOUND BATH WITH GENTLE GUIDED MEDITATION AND ALCHEMY SINGING BOWLS
Often with a theme these meditation sessions offer a chance to go deep within and let the sounds heal tension in the mind, body and auric field. Coupled with light suggestive guided meditation, we have an invitation to clear old wounds and open up to an expanded state full of potential and healing. Examples for class topics: confidence, expression, passion, clarity, etc.
The great thing about intuition is that we all have it. We may have lost touch with it or forgotten how to tune in and listen, but it is always within us waiting to be accessed. We will guide you to reconnect to this innate source of healing and guidance. In our world of abundant information, rather than looking outside of oneself for instruction — a loop that’s confusing, complex, and disconnected from self — learn how to reconnect and trust the wisdom within.
MEDICINE FOR THE SOUL
Sand will lead us through a soul meditation, where we will connect to our true authentic self. That deep soul-full place inside of our heart.
Sand uses movement, meditation and music to open up our four bodies; physical, emotional, mental and spiritual.
METTA-DATE + MINGLE
Clear your Monday calendars! Are you tired of the bar scene, online dating, and "connecting" over alcohol? Are you looking to meet others who share your values? Join Lauren Korshak, LMFT for an evening devoted to authentic connection and relating - through open minds and open hearts, meditation, self-expression, shared values, and conversation. There will be guided meditation, silent practice, and discussions followed by tea and conversation. The theme is dating and relationships and all are welcome, whether you are single or seeking to go deeper in your relationship.
We will explore themes ranging from trust and awareness to attachment and authenticity. This class is for men and women in all stages of relationship (from single to married) who are looking to transform their love lives, starting with engaging in more authentic and intimate connections in a mindful setting. You'll help choose the conversation topics. Dating, self-love, authentic expression, sex, boundaries, self-care, ghosting. . . What do you want to talk about?
Class will begin with a check-in and a guided 20 minute meditation, and will end with a discussion or partner and group activities. You're invited to stay and connect afterwards! Class will be followed by 30 minutes of optional social time involving tea and conversation.
MINDFUL SELF COMPASSION MEDITATION
Come learn to offer yourself a daily dose of Kindness.
Most of us easily offer our loved ones compassion when they experience hard times. Yet, when we personally experience challenges, we tend to be self critical & less understanding.
When you combine Mindfulness (the act of noticing what is happening in the present moment) with Self-Compassion (the practice of being kind & understanding with yourself) you can learn to soothe your body, mind & spirit.
Mindful Self-Compassion helps you connect deeply with yourself, experience ease-fulness, & create a deep feeling of personal freedom. It is a powerful way to support yourself in knowing that it is safe to be you, all of you, in all of your different parts & messiness.
All of your being is welcome here.
During this class you will be guided inward through a 30 minute Self-Compassion meditation. This will be followed by a 15 minute wisdom discussion focused on offering you practical ways to bring self-compassion into your daily life.
PEAK PERFORMANCE MEDITATION
This meditation will support you in reaching your next level of peak performance whether you are an athlete, a mom, a sales rep, or someone looking to begin their week feeling grounded and centered. You will experience a guided-imagery meditation connecting your breath to visualization that may include some light stretching and movement all to support you in ultimate relief in the mind and body.
RISE + SHINE MINDFULNESS MEDITATION
The results are in! Hundreds of scientific studies have found that mindfulness meditation practice helps reduce stress and anxiety, can prevent depression, increases our ability to concentrate, and regulate our emotions. For the last 2500 years, meditation teachers have chosen to begin first thing in the morning for a good reason. Our minds are naturally quieter and receptive to mindfulness training. In this class you’ll learn various techniques to help get your day off to the best possible start. Come sit with us and learn evidence based techniques to help build up an unshakeable radiance, and leave with a sense of ease and joy that will set you up for a shiny & beautiful day, no matter what you encounter. Shine on!
Mindfulness Meditation with Shamanic Wisdom Teaching Practices by Sand Symes
Mindfulness meditation involves the process of developing the skill of bringing one’s attention to whatever is happening in the present moment. Sand Symes will gently guide us on a journey 'home'; that place where we see and recognize our authentic Self. You’ll be guided to shake off the day and delve inside, as deep as you want to go, holding the space for this most precious of encounters – to reconnect with your True and Authentic Self.
You are encouraged to relax, open and trust yourself – to acknowledge, without judgement, any area in your life where you may be stuck, worried, anxious or just not BEING all that you are! You will experience profound shifts to your energy through Sand’s shamanic healing. You'll leave relaxed, recharged and ready to take a deeper truth back out into the world. The world needs your Light!
SOUND PATHS: GATEWAYS TO MEDITATION THROUGH MUSIC AND HERBALISM
Deeply relax and explore meditation through the guiding nature of music and plants. This is a unique sound meditation experience where we use gently applied sound pulses, plant generated music, virtual and crystal instruments, aromatherapy, and projections of the visual nature of sound to help you reach deeper brainwave states.
Take advantage of the many relaxing qualities curiously embedded within plants and ambient music that help melt away accumulated stress and encourage healthier sleep patterns. Focusing on your breathing, the music in the air, and the space in between the notes will deepen your meditation practice and teach your brain how to clear overgrown neural pathways, leading you towards a healthier mind, body, and spirit.
STRESS RX MEDITATION
Certain types of mindfulness practices are excellent for mitigating stress and anxiety. Most often, stress and anxiety is our response to how our minds perceive a situation. In this class, we'll begin by calming our mind and body, then we'll move on to specific evidence based meditation techniques which if practiced enough, will result in new neurological pathways in the brain that give way to calmer states of being. The evidenced based practices we'll use have been studied extensively through UMASS Amherst, UCLA, University of Toronto Scarborough and Oxford University.
The class format will be mostly guided with short periods of silence. We’ll wrap up with 5-10 minutes for Q&A.
VIVID GUIDED MEDITATION with ALCHEMY SINGING BOWLS
Take a walk in the landscape of your thoughts—- with therapeutic descriptions of color and light in the natural world; combined with alchemy singing bowl sound scapes, you will be supported to relax into a dreamy theta brainwave state. Here you will gain access to your subconscious, where we can meet with our inner selves, find clarity, and reach deep peace.
YOGA NIDRA DEEP RELAXATION MEDITATION
Melt away stress while finding new states of consciousness. Heal mental and energetic blocks held in your body and ground yourself in your meditative heart with this deeply centering and replenishing yoga nidra session. Using systematic relaxation, breath awareness, visualization and deep meditation, this class guides participants to a state of yoga nidra where mental chatter ceases and gives way to deep physical and vibrational healing. Regular practice of yoga nidra helps to dissolve negative patterns, and gives you the strength to rest in the light of your own heart.
What to Expect: You will be in lying down on a throwbed with blanket and eye pillow, while passively following a guided yoga nidra meditation.
4 WEEK SERIES: INTRO TO MINDFULNESS MEDITATION - EVIDENCE BASED PRACTICE ($60 sign up under EVENTS)
In these four classes, you'll learn numerous evidence based mindfulness practices to help reduce stress and anxiety, increase empathy and compassion, bolster focus and concentration and connect with your deepest sense of self.
We'll explore mindfulness practices ranging from seated meditation, along with ways to bring it into your daily life. You'll learn various ways to practice mindfulness meditation and we'll also help you understand the neuroscience behind mindfulness. You'll leave with a strong foundation to launch your own mindfulness practice (which includes much more than just seated meditation). Each class will include guided instruction and plenty of time for Q&A and the end. Each class will be 60 minutes in length.
Session 1: The Power Of Being Present
• What is Mindfulness + The Neuroscience
• Guided Mindfulness Meditation
• Sitting Meditation - Body Scan
• Q&A + Recommended Readings + Handouts
Session 2: The Narratives In Our Minds
• Training the Untamed Mind + Labeling
• Mindfulness of Breathing and Sound + Labeling
• Standing Meditation
Session 3: Cultivating Kindness & Compassion
• What is Loving Kindness Meditation + Neuroscience
• Loving Kindness Meditation
• Ways to Practice "Off the Cushion" In Daily Life
Session 4: How To Keep Practice Going
• Guided Meditation - Wheel of Awareness
• Setting up Home Practice
• Practicing "Off The Cushion" In Daily Life
Experiences are longer than our 45 minute meditation classes. Guests lay on luxury throwbeds, snuggled under warm blankets and can opt for lavender scented eye pillows to facilitate going within. Often times more than one guide is facilitating the experience. Please note the rate for experiences is $35, and are not included in class packages, with the exception of monthly members.
SOUND + REIKI
2 teachers will co-create a space bringing sounds of the gong, crystal and alchemy singing bowls, drums, chimes, and singing, to the ears hearts and bodies of all attending. A safe and nurturing environment is established for individuals to tune into their inner wisdom to access higher levels of consciousness and realign with their true hearts desires.
We will lie back and slowly enter into a deeply relaxing state, letting the sound-energy cut through our pain, patterns, and attachments, while the vibrations enter the core of our cells. These high frequencies can change vibratory patterns to the deepest level of our being, “resetting” our system to a balanced state by bringing coherence back to the core of our cells.
In addition to the sound immersion, by acting as a conduit for reiki, Becca will invoke sacred symbols and channel the universal life force energy, we will receive the reiki frequencies to assist in enhancing the radiance of one’s aura, clearing, harmonizing and activating the chakras, stimulating the senses and restoring balance.
A fantastic night of sleep usually follows!!