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Meditation and Wellness

Ottawa Meditation & Wellness

In partnership with the Soloway JCC

Short-Course in Mindful Self-Compassion

Online via Zoom

The Short Course in Mindful Self-Compassion (SC-MSC) is a six-week adaptation of the empirically-supported 8-week Mindful Self-Compassion (MSC) program designed to cultivate the skills of self-compassion. SC-MSC was developed by Kristin Neff and Christopher Germer to allow participants to begin to learn a targeted set of MSC practices with less initial time commitment than the full 26-hour MSC program.

The SC-MSC program draws on the skills of mindfulness and focuses on developing the resource of self-compassion to enhance our capacity for emotional wellbeing. Growing research suggests that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—more fully ourselves.

Self-compassion can be learned by anyone, even those of us who did not learn these skills as children.

Some of the themes that will be covered during this workshop are:

  • What is self-compassion?
  • The physiology of self-compassion
  • Backdraft
  • Self-compassion and self-esteem
  • Self-criticism and safety
  • Motivating ourselves with compassion
  • Strategies for working with difficult emotions
  • Caregiver fatigue
  • Core Values
  • Self-compassion skills and tools to draw upon during times when you need it most.

These themes will be weaved into a workshop that combines some conceptual teaching, short experiential practices and exercises, and inquiry/opportunity to dialogue.

Tuesdays, March 30 – May 4 (6 consecutive weeks)
12:00 pm – 1:15 pm
SJCC Members: $200 • Non-members: $220

No prior meditation or mindfulness experience is necessary. All are welcome!

Register Now

Mindfulness Based-Stress Reduction

Online via Zoom 

This program follows the Mindfulness-based stress reduction (MBSR) developed by Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979.

The program is highly experiential and involves intensive training in mindfulness meditation and mindful hatha yoga. It is designed to guide MBSR participants in the “how” of learning to practice, integrate, and apply mindfulness in their everyday lives.

MBSR is the most widely researched mindfulness intervention program. Research evidence suggests that MBSR is helpful for:

  • coping effectively with short and long-term stress
  • reducing anxiety and preventing depression relapse
  • managing chronic pain
  • reducing conditions such as high blood pressure, fibromyalgia, heart disease, GI disorders and skin disorders
  • immune system function
  • brain function (MBSR is associated with learning, memory, focus, attention, emotional regulation and empathy)

The eight-week workshop includes:

  • guided instruction on mindfulness meditation practices
  • body awareness practices, including gentle, mindful hatha yoga
  • individual exercises on how to apply mindfulness to daily life
  • group guidance, group process and peer support
  • daily assignments for home practice
  • audio recordings for daily 30- to 45-minute home practice sessions (many participants incorporate these into their lives after completing the workshop)
  • a home practice manual

There will also be discussion around stress physiology; stress reactivity; resistance; how mindfulness changes our relationship to our thoughts, emotions, pain, and perceptions; mindfulness versus autopilot; mind–body connection, mindful communication and more.

Wednesdays, May 5 – June 23 (8 consecutive weeks)

6:30 pm – 9:00 pm
This program includes a day-long silent retreat on June 12 from 9:30 am – 3:30 pm
SJCC Members: $500 • Non-Members: $525

No prior meditation or mindfulness experience is necessary. All are welcome!

Register Now


The program will be facilitated by Jennifer Innes. Jennifer is the Founder of Ottawa Meditation & Wellness and Mindfulness (MBSR) Teacher certified by Brown University. To find out more about Jennifer please visit: or Ottawa Meditation & Wellness visit: