Four Foundations of Mindfulness, online via Zoom, with John Orr

Hosted  by the Program on Integrative Medicine

The practice of meditation is the oldest relaxation technique known to humankind. Today, Mindfulness Meditation is widely used to increase the focus of attention in the present moment, thus allowing our innate calmness and clarity of mind to come forth. This is an excellent aid in responding skillfully to the stressors in our lives. Historically, Mindfulness Meditation is based on Four Foundations:

Mindfulness of the Body: An awareness of posture, breathing, and other sensations we experience as we "wear" our bodies daily. There will be instruction in mindfulness of the body in sitting, standing, and walking meditation. There will be special instructions for those with difficulty standing and walking. We will also explore how to work with physical discomfort and pain when it arises.

Mindfulness of Feelings: Throughout the day, we come into contact with pleasant, unpleasant, and neutral situations that give rise to corresponding sensations in our minds and bodies. How can we skillfully navigate the broad range of circumstances and feelings that arise without clinging to the pleasant ones and pushing away what is unpleasant in our experience? This is where we find proper stability and balance in our lives.

Mindfulness of Mind: Much of our stress can be released when we are mindful of thoughts and emotions that arise in our minds. Fear is the basis for the anxiety, worry, tension, anger, and other forms of negativity we experience. The compulsively wanting mind also creates suffering. Practicing mindfulness and a deep intention to non-harm and compassion liberates us from suffering. We are mindful of the habitual response to fear and negativity, such as body contraction and judgmental stories like, "I shouldn't be angry; I shouldn't feel fear." There is compassion for the human feeling this emotion and, simultaneously, a resting in spacious awareness. Gradually that spaciousness grows so profound that we don't so often get caught in the objects of the simple mind that used to bother us.

Mindfulness of Mind Objects: Through what we see, hear, taste, smell, feel, and think, we know we are alive! Here we bring awareness to the whole sensory realm as it is experienced through the body and mind from moment to moment. Cultivating presence, we begin to discern the difference between mindfulness and the object we are mindful of, such as a body sensation or thought. As we rest ever deeper in mindfulness itself, many of the knots in our lives begin to untangle, and unneeded stress is released.

Sessions are one and a half hours, held once a week for four weeks, focused on experiential practice and self-reflection


Class Dates: Wednesdays, July 19 through August 9, 2023

Time: 7-8:30 PM EST

Fee: $225

UNC Payroll Deduction is available to University of North Carolina Employees

Both Checks and Credit Cards will be accepted.

Checks can be made to PMR/Medical Fund, & on the Memo line, write "Mindfulness."

Please send Checks to:

Mindfulness Course

Program on Integrative Medicine

CB# 7200, UNC School of Medicine Chapel Hill, NC 27599-7200

Refund policy

• Before the start of 1st class, a full refund minus the $75.00 handling fee
• After 1st class, no refunds

NOTE:  If any of the issues listed below would present additional challenges in taking the class, please call 919-966-8586 to speak with an instructor before registering.

• Hospitalization within the last six months for any psychiatric reasons
• Medically unstable situation
• Problem with alcohol or drug abuse
• Anger management issues that could potentially be disruptive to the group
• Suicidal fantasies

For more information, please call 919-966-8586 or email mindfulness@med.unc.edu 

Please visit our website for additional course information, like us on Facebook, and follow us on Twitter!