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Mindfulness Classes

My seasonal and ongoing group classes integrate mindfulness, Buddhist psychology, Somatic Experiencing®, Polyvagal Theory, and EFT. Each class invites students to access their innate resilience and strengthen self-regulation through compassion and embodiment.


Access trauma-informed mindfulness for real-world relief.  My teachings are gentle, and include evidence-based practices to calm your nervous system, soften stress, and reconnect with your natural steadiness — presence, compassion, and calm.

Past Teaching Venues:

  • Spirit Rock Meditation Center – Woodacre, CA

  • Esalen Institute – Big Sur, CA

  • East Bay Meditation Center – Oakland, CA

  • San Francisco Insight – San Francisco, CA

Mindfulness – A Respite
Mindfulness is our natural state of being—a way of meeting each moment with curiosity and kindness. It is not about perfection or stillness; it is about awareness and compassion.


What Is Mindfulness?
Mindfulness invites us to observe thoughts, emotions, and sensations without judgment. Through this gentle awareness, we soften the heart and bring ease to the mind.

The Gifts of Mindfulness

  • Emotional stability and calm during challenge

  • Reduced reactivity to stress

  • Greater clarity and focus

  • Deeper self-compassion and inner strength

  • Joy and gratitude independent of circumstance


The Challenges of Mindfulness
When we begin, old emotions and physical tension may arise. This is not failure—it’s the body’s way of releasing stored energy. Trauma-sensitive mindfulness honors the body’s pace and offers alternative practices such as mindful movement, walking meditation, or chanting.


Mindfulness in Daily Life

  • Eat slowly, savoring your food

  • Listen deeply without planning your reply

  • Practice generosity by giving others your full presence

  • Speak gently, especially to yourself

My favorite daily practices draw on the Brahmavihara—Loving-Kindness, Compassion, Sympathetic Joy, and Equanimity—along with Gratitude and Generosity.

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“Pawan is a deeply generous and intelligent teacher. Her expansive knowledge in both SE and insight meditation practice are invaluable. I have her to thank for so much of my healing and growth this past year.”  

— Karen Llagas

"Thank you for being available to me and providing means to deepen my meditation practice as well mindfulness practices for daily life. Your clarity and kindness are truly a gift.” 

— Sophie Taggart

“I had a very different experience in my meditation practice this morning. It felt as though my external structure was stable, but that internally, it felt as though pieces were breaking off and then floating downwards and rooting themselves more deeply towards the earth. I was able to watch all of this without my usual pattern of emotions. I felt more grounded than I have ever before. It was quite a lovely feeling.” 

— TM, yoga teacher

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