Mindful Awareness Practices
Mindful Awareness Practices (MAPs) are the signature educational programs of the UCLA Mindful Awareness Research Center . These six-week classes are open to the public and lay the foundation for students to understand basic principles of mindfulness, develop a personal meditation practice, and to apply the principles in their daily life on an ongoing basis. Currently, Tom offers the MAPs I class.
The MAPs I course is an excellent introduction to mindfulness for beginners and for experienced practitioners who wish to revitalize their practice. MAPs has also been shown to be effective for ADHD, insomnia, and management of stress (see below). Each class is a combination of lecture, practice, and group feedback and discussion. MAPs is taught in a context of a supportive community environment with classes no larger than 20 to 30 students. Students report that the group support was one of the most helpful and inspiring aspects of the class. MAPs instructors have years of personal experience practicing mindfulness and teaching it nationally and internationally. MAPs is helpful for people of all backgrounds and religions. The classes are suitable for ages 16 and over.
Class Structure
MAPs I classes meet weekly for two hours per week for six weeks. Students will complete daily home practice meditation assignments starting at five minutes a day and working up to 20 minutes daily by the end of the course. Students will receive a complimentary Home Practice CD or USB stick with home practice recordings.
Content includes:
- Overview of mindfulness
- Mindfulness of the body
- Mindfulness of daily activities
- Obstacles to mindfulness
- Mindfulness to help with physical pain
- Working with challenging emotions
- Cultivating positive emotions
- Working with thoughts
- Mindful interactions
Practices include:
- Sitting meditation
- Eating meditation
- Daily life meditations
- Relational mindfulness
- Walking meditation
- Standing meditation
- Movement meditation
- Practices to develop positive emotions
Selected Research on MAPS:
ADHD:
Bueno, V. F., Kozasa, E. H., da Silva, M. A., Alves, T. M., Louzã, M.R., Pompéia, S. (2015). Mindfulness meditation improves mood, quality of life, and attention in adults with Attention Deficit Hyperactivity Disorder. BioMed Research International.
Insomnia/Sleep:
Black, D. S., O’Reilly, G.A., Olmstead, R., Breen, E. C.; Irwin, M.R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Internal Medicine.
Stress:
Bower, J.E., Crosswell, A.D. et al. (7 others, 2015). Mindfulness meditation for younger breast cancer survivors: A randomized controlled trial. Cancer.
Who Should Attend:
Individuals wishing to learn more about mindfulness meditation, and establish a meditation practice, and experienced practitioners who would like to revitalize their practice.
Upcoming MAPs I courses:
Dates: To be announced
Fee: Standard enrolment: $230, Seniors 65+ and Full Time Students: $180, Former MAPs I students of mine: $150. Limited bursaries available for people who have a low income – please send me an email.
Fee may be covered by extended health plans that cover Occupational Therapy.
Contact: tom@mindfulnessinaction.caRegistration Options – click the dropdown below, and choose the one that applies, then click Pay Now to register and pay online:
| Select Your MAPs I Enrollment (Dropdown) |
| Standard Enrollment $230.00 CAD Seniors (65+) $180.00 CAD Full Time Students $180.00 CAD Former MAPS I students of mine $150.00 CAD |