An 8-session educational and experiential series

This group is designed to introduce simple, practical mindfulness skills that can help reduce stress, increase self-awareness, and reconnect with the body.

Federico Carrara facilitates this group, bringing over 25 years of personal mindfulness practice and offers a grounded, practical approach to these exercises.

The structure is loosely inspired by the work of Jon Kabat-Zinn and mindfulness-based stress reduction. The focus is on learning by doing, each session includes guided practices and space to reflect on your experience.

It’s a space to learn, experiment, and develop tools you can use in everyday life.

What We’ll Practice

Each session includes a mix of brief teaching and guided exercises. Everything is beginner-friendly and can be adjusted based on your comfort level.

We’ll explore:

• Breath awareness as a way to stabilize attention and come back to the present moment
• Body scan to build awareness of physical sensations and patterns of tension
• Seated mindful movement, with gentle, slow, Tai Chi-inspired exercises adapted for a virtual setting
• Everyday mindfulness, looking at how these skills can carry into daily routines

How sessions are structured

Sessions are 60 minutes and typically include:

• A short introduction to the week’s practice
• A guided exercise
• Time for reflection (sharing is always optional)
• Suggestions for simple practices to try between sessions

There’s no pressure to “do it right” or to practice outside of sessions—this is an invitation, not an obligation.

Who this group tends to help

This group can be a good fit if you:

• Feel overwhelmed or mentally busy and want a different way to relate to stress
• Are curious about mindfulness but not sure where to start
• Want something structured, but not overly rigid
• Are interested in becoming more aware of your body and internal experience

No prior experience with meditation is needed.

When this might not be the right fit

This group may not be appropriate if you are:

• In acute emotional distress or needing more individualized support
• Dealing with untreated trauma or anything that makes focusing inward feel overwhelming
• Looking for a group centered on deep personal sharing

If you’re unsure, you’re welcome to reach out and we can briefly talk it through.

Group Details

Format: Virtual (live online) – available in all 50 states!
Length: 8 weeks
Schedule: Thursdays, 6:00 – 7:00 PM EST
Start Date: May 28
Group Size: 6–12 participants
Cost: $45 per session (or $30 per session if participants pay upfront for all 8 meetings)