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I worked for years in many capacities in schools in Washington State, Washington DC, and Alaska. I've worked in large Seattle schools, tiny bush villages with Yup'ik Eskimo students, residential deaf schools, and small and large mainstream rural schools. I worked in many other capacities in schools prior to becoming a school psychologist and psychotherapist. 

I've witnessed the long hours teachers, principals, and paraprofessionals devote to their classrooms and their professional development. After learning about, using, and teaching mindfulness and meditation to my clients, I now am helping teachers- to find a better work-life balance individually and in monthly group sessions.  

These groups will help the participants of course, but will also benefit school districts who struggle with teacher retention.

My Mindfulness and Self Care INDIVIDUAL AND GROUP SESSIONS for Teachers will help participants: 

~ enjoy their jobs and students more

~ learn the benefits of employing mindfulness techniques

~ practice and use mindfulness techniques on a regular basis

~ support, and be supported by other the other teachers in the groups.

~ create a better balance

~ reduce stress and have more fun

~ share teaching and planning tips to reduce work hours

~ identify feelings, thoughts, and behaviors and learn the `FTB Triangle'

~ improve relationships with self, staff, and students

The Mindfulness Group focuses on practicing and incorporating Mindfulness techniques into your life and classroom.

The Self Care Group focuses on 6 key habits (one of which is Mindfulness) that are crucial for a happier, healthier, balanced and more peaceful life.

I developed this program and the key habits from my many years providing therapy. These key anyone and everyone -particularly those in helping professions, such as school employees, those in the medical field, policemen, stay at home parents, caregivers etc. I teach and tools to implement the habits. and provide the support necessary to create the habits and remove all barriers to success. The group will support each others' habits and efforts throughout the school year. These habits result in improved physical and emotional health, happiness, less stress and more calm in life, and the classroom.

Check out the following resources that address common challenges faced by educators and other helping professionals by clicking here

Coping with Stress and Burnout

Body-based practices to help us focus on the present and stop ruminating.

Six reminders to keep things in perspective, based on the popular self-help book.

Are you just having a bad day, or is it time to quit your job? Or are you in serious need of some R&R (if only you could find the time)? Answering these ten questions should point you in the right direction... or confirm what you already suspect.

This poster/infographic shows a a few important numbers to keep in mind as you 'keep calm and carry on.'

Tips for professional and family caregivers (carers), based on my family's experience taking care of my mom during her four-year struggle with brain cancer.

In this interview, I discuss how to take better care of ourselves so we can better meet the needs of our students.

"The purpose of mindfully labeling thoughts and feelings is to recognize that they’re distinct from the person who’s having them. You are not your thoughts and feelings; they come and go while you remain yourself."

This poster/infographic shows half a dozen quick ways to clear your head and take care of yourself.

Suggestions on setting limits, work-life balance, and self-compassion.

"Shallow breathing ('chest breathing') can result in a vicious cycle: We breathe shallowly because we’re under stress, which makes the body feel it’s not getting enough air... Relaxed abdominal breathing ('belly breathing') is one of nature’s best anti-stress medicines."

"Most people have a preferred tactic to avoid painful stress reactions... Becoming aware of avoiding a stressful emotion is often the first step in learning how to do something different."

Have you been feeling frustrated and burnt out? Maybe you've started wondering whether it's time to move on? Answering these ten questions should help you make up your mind.

A few strategies for dealing with the frustration that comes from feeling like we don't have control over our work.

Five teachers describe their strategies for balancing their personal lives and work commitments.

Interested in mindfulness, but not sure where to start? Or looking for some new ideas to add to your existing practice? This quick quiz will help point you in the right direction.

Mind-Body Health

"The purpose of the body scan is not necessarily to relax or to go to sleep, although it can help with that sometimes. The important thing is that you stay open and curious to your body's experience."

It isn't a treat if you're not enjoying it. This chart can help you truly appreciate what you're eating by slowing down and noticing not just the flavor but also the texture, scent, color, and even sound.

Many convenient snacks aren't nearly as healthy as advertisers would like us to believe.

Here's a quiz to help you measure the strength of your mind-body connection, followed by suggestions for practices you might find useful.

A couple of tips for incorporating healthy food into a busy day.

This is probably my favorite mindfulness practice. I tend to spend too much time sitting around with my mind running in circles, and this helps get my body to move and my mind to rest. 

"Changing our shape, in its many parts, can change our mood, our awareness, and what actions we’re able to take."

In this interview, fitness expert (and former kindergarten teacher) Debra Mazda gives specific suggestions for how teachers can integrate healthier eating and exercise habits into a busy workday. 


Imagining what complete compassion might feel like can help us access that feeling during difficult times.

It’s uncomfortable to feel guilt or shame over something we’ve done. But instead of trying to push away these negative feelings, we can use them to avoid making the same kind of mistake again.   

"Most of us have some type of behavior that’s gotten us into trouble. It could be overeating, drinking too much, using drugs, or responding with anger and aggression. Think about what triggers (causes) you to engage in this behavior... What is your plan to deal with those factors you can control? What about the ones you can’t?"

Eighteen songs about being true to ourselves and recognizing our own strengths and vulnerability. 

Imagining a supportive elder can help you respond mindfully in emotionally-charged situations. 

Links to More Resources such as these below are found by clicking here:

"The Compassion Fatigue Awareness Project is dedicated to educating caregivers about authentic, sustainable self-care and aiding organizations in their goal of providing healthy, compassionate care to those whom they serve."

Free personal advice, from "an online inter-generational program pairing advice seekers with a network of seniors (“Elders”) who provide empathetic, caring, and supportive advice based on their own life experiences."

 measuring compassion satisfaction, burnout, and secondary trauma.

guided meditations and exercises on coping with emotions, self-nurturing techniques, and changing critical self-talk