You are here

Mindfulness Tools 4-Week Online Course

Peaceful photo of clouds, sun, and blue sky.

We are all alive in one moment. This moment.

Choose to slow down in a frantic world and take a breath.

Actively participate in the vitality of your own life. 

Welcome to the 4-Week Mindfulness Tools program

This 4-week live online course introduces you to the how’s and why’s of mindfulness and the potential benefits you may experience from a personal practice.

Helping you to quickly integrate practical skills into your daily life, this program is a great resource for those who are new to mindfulness practices and for those seeking to strengthen their practice.  The weekly classes are experiential and include mindfulness meditation, the science behind mindfulness, its effects on physical and mental health, and dialogue and discussion in both large and small groups.

Summer 2024 Course Sections

Recording of Mindfulness Tools Courses, Summer 2024

The Summer courses will be recorded for the purpose of program development. Your image and voice will not be used from these recordings. 

Day Dates Time (Eastern Time Zone) Instructor
Tuesdays July 9 - July 30
*This class will be recorded (more info)*
10 - 11:30 am ET Eva Tsuda
Wednesdays July 10 - July 31
*This class will be recorded (more info)*
7 - 8:30 pm ET Eva Tsuda


Register for Summer

Use these Time Zone Converter links to see what these class times are in your time zone:

Course Details

  • Four classes of 90 minutes each in a live online classroom (6 hours total)
  • Mindfulness meditation practices and gentle mindful movement
  • Classes limited to 35 participants – large enough to facilitate rich discussion and a broad range of experiences, but small enough to hold and foster the group dynamic
  • 30-40 minutes of daily at-home meditation practice, gentle mindful movement
  • Access to course website with guided meditation recordings and more
  • Helpful resources and Mindfulness Toolkit to maintain and sustain your practice
  • Course Tuition: $175

Mindfulness is a quality of awareness that is cultivated by learning to pay wise attention to whatever is happening in our lives; a way of looking at what it is to be human, as we experience the only life we have.  Using our capacity for being attentive in the present moment, there is a lot we can do for our own health and well-being. We all possess an inherent ability to come back to balance and ease in our lives, to recover and to restore. This active participation in awareness and self-care can be applied to nearly any challenge we face.

Research suggests that mindfulness practices can have a powerful and positive effect on health and well-being across a wide range of medical and psychological conditions.

If you have heard about mindfulness and are curious about:

  • Meditation and the possible health benefits of mindfulness practice on stress, mood, pain and illness
  • The science of mindfulness meditation and the mind-body connection
  • How you might incorporate meditation into your daily life right now

If you are looking for ways to:

  • Work more effectively with stress, pain, and illness, as well as the challenges of life
  • Cope with anxiety, depression, and feelings of being out of balance and overwhelmed 
  • Help you be more present, more focused, more directed
  • Respond vs react to stress
  • Cultivate a sense of well-being, confidence, and creativity

Join us and explore how mindfulness practice can increase resilience and reduce the effects of stress on the body and mind.

Prioritize your health. Participate.  Be alive moment by moment. Enrich the life you live.

How is the 4-Week Mindfulness Tools course different from the 8-Week MBSR course?

The 4-Week Mindfulness Tools course has been developed to be offered on a short schedule, with the intention of increasing the accessibility of CFM programs and resources to our community. Six hours of in-class time over 4 weeks, combined with 30-40 minutes of daily at-home practice will give you an introduction to mindfulness, time to discover what works for you, and ways to begin to establish your own personal practice. 

Many of the practices and exercises you will experience in Mindfulness Tools are also taught in the 8-Week MBSR course, the difference is in the duration and depth. With the guiding principle that a little bit of mindfulness is better than none at all, we recognize that time and resources may be limited for many in our community, and an 8-Week deep-dive into the MBSR course may not be an option at this time.  Our hope is that in this course you can find something practical to help you incorporate mindfulness into your lives right now, in a way that is both impactful and beneficial to you and to those that you share your life with.

And, if you have tried mindfulness meditation before and want to come back to a more regular practice, or just want a refresher with a group of active participants on the same path, this class may be what you’ve been looking for.  Sometimes just having support and guidance can open new connections and offer opportunities for growth.

How is the 4-Week Mindfulness Tools course different than the 4-Week Mindfulness for Managing Pain course?

Mindfulness for Managing Pain: an Introduction focuses more specifically on chronic pain and our relationship to it.  The class discussions and home practice reflect that focus, and chronic pain sufferers are encouraged to register. 

Mindfulness Tools introduces you to a variety of different mindfulness practices during the 4 weeks and offers the opportunity of finding a daily personal practice that fits you.  Incorporating mindfulness into your life right now and maintaining and growing it in a way that supports and enhances that life.

View the refund policy

View the technology requirements