Mindfulness Meditation

Mindfulness Meditation | Vipassana (DC area)

I offer Vipassana (‘Mindfulness’ or ‘Insight’) meditation guidance for individuals and groups in the DC area.

Weekly Mindfulness Meditation Class in Washington, DC

(Coming soon)


For on-demand individual and small group guidance:



I was just thinking about how much I’ve been looking forward to your meditation class all week! I honestly have not stopped thinking about it since last time, and I actually feel that I’ve been vibrating at a higher frequency for days afterwards. (…) Thanks so much for sharing your skills with me and opening me up to new and different forms of embodying myself. I look forward to the future classes that I’m able to attend, and am excited to work on developing a personal meditation practice, inspired by you! (Moriah C., yoga teacher)


What is Mindfulness Meditation?

Vipassana is a Pali word which refers to the ability tosee clearly”. It is generally translated in English by insight meditation as the simple and direct practice of moment-to-moment mindfulness (Sati in Pali). Through careful and sustained observation, we experience for ourselves the ever-changing flow of the mind/body process. This awareness leads us to accept more fully the pleasure and pain, fear and joy, sadness and happiness that life inevitably brings. As insight deepens, we develop greater equanimity and peace in the face of change, and wisdom and compassion increasingly become the guiding principles of our lives.

The Buddha first taught Vipassana over 2,500 years ago. The various methods of this practice have been well preserved in the Theravada tradition of Buddhism and have been transmitted to the West in the full spectrum of this tradition’s lineages.


What Are The Benefits of Mindfulness Meditation?

The reasons we meditate are as varied as the many ways there are to meditate. In the West, most people are drawn to meditation to quiet the internal chatter of the brain and to reduce stress. Meditation is, indeed, a very effective stress reducer, but its benefits—sometimes mysteriously hidden—go far beyond this.

Meditation is good for our bodies. Scientists gathering data on meditation have found that a consistent practice not only boosts the mind, but it also bolsters the body. Studies bear out that meditation can help reverse heart disease, reduce pain, and support the immune system, better enabling it to fight disease. The mind-body connection between stress and disease is abundantly apparent as science is finding that meditation can lower production of the stress hormone cortisol. This means meditators are better able to adapt to stress in their lives and its common physiologic responses, which can include: heart disease, osteoporosis, sleep problems, digestive problems, depression, etc. An increasing number of studies in neuroscience also shows how mindfulness meditation durably impacts the way the brain functions. Access articles on this in our meditation resource corner

Because It’s Good for Our Relationships. Paradoxically, while meditation helps us tune in and turn inward to our true essence, it also helps us detach from our own egos to connect with others in more meaningful ways. Couples counselors have found when they assign their clients meditation, the couples become less angry, more self-reflective, and more loving. When we become aware of—and honor—our interconnection with other beings, we are able to recast our perspectives, see our worries in a different light, and embrace gratitude, which is the heart’s memory.

Because it Can Change Our Lives. In a world rife with never-ending fast fixes, crash diets, and get-rich-quick schemes, it’s nice to know there is a proven practice that really can change your life (or at least bring about dramatic effects) in just a little time in each day. Yogis and doctors both agree: meditating—even just a few minutes of deep breathing—relaxes the brain, reduces anxiety, and decreases depression. When we feel as though we can’t afford the time to meditate, but the truth is we can’t afford not to.

Click here to access articles detailing the different benefits of meditation


Is Vipassana difficult to practice?

Relative straightforwardness is what makes Vipassana one of the most popular forms of meditation. It does not require laser-like focus and concentration. Unlike some other forms of meditation, there are no complicated breathing techniques to learn, no rigid postures to assume, and no mantras to remember. Presence and acceptance are the core requisites of Vipassana. With patience and guidance anyone can learn how to incorporate this form of meditation into their daily life on a moment by moment basis.However, as with any meditation, mindfulness meditation requires practice and time.

Click here to see 6 very concrete tips to put in place a regular meditation practice


Why Attending A Meditation Class or Receiving Private Instruction?

Both beginning and experienced meditators can benefit from the support of a meditation teacher. Getting started is pretty simple, but it’s helpful to have a teacher or guide to coach, motivate, and encourage you along as you start. It doesn’t get better than having a real, live person teaching you how to meditate. Many also come regularly to my meditation classes/circles to simply have a weekly group with whom to meditate on a very regular basis, and receive some guidance as it supports their individual and more regular practice.


Why I Teach Mindfulness Meditation As A Community Service

I have studied Mindfulness meditation with Madison Jones, Sharon Salzberg, Tara Brach, Christina Feldman, Pema Chödrön and other wonderful teachers who have brought that tradition to the West. Practicing meditation has literally saved my life and I have seen its deep supportive and transformative effect on many of my clients. This is why I have decided to pass on the teaching as an offering to others who might benefit from it.

I offer instruction and guidance as a gradual training providing skillful ways to quiet the mind, develop awareness, come back to the present moment, and nurture and transform ourselves. Those meditation techniques can be easily included in any practice and daily routine. Both individual and group sessions generally also include techniques and practices that are directed towards the development of the qualities of the Heart (Metta / Lovingkindness meditation).


Click here to access our Resource Corner: Meditation 101


 “We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.” – Buddha 



For on-demand individual and small group guidance CONTACT ME


 “The world we have created is a product of our thinking; it cannot be changed without changing our thinking.” – Albert Einstein 

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