Description

Discover how mindfulness can help you feel more relaxed, grounded, and in tune with your emotions. This 6-week course introduces you to mindfulness practices, paired with carefully curated music programs, to guide you toward greater awareness in your daily life. Each week, we will explore different techniques, including guided imagery, progressive muscle relaxation, meditation, and creative expression through art. By the end of the course, you'll have a toolkit of practices to help you stay present, reduce stress, and embrace each moment more fully. 

Whether you're new to mindfulness or looking to deepen your practice, this class offers a gentle and supportive introduction.Mindfulness offers numerous benefits, including reducing stress, managing anxiety and depression, and helping to cope with feelings of rejection or social isolation. This group is designed for everyone—no prior experience in mindfulness, meditation, guided imagery, music, or art is required to benefit from the course. 

Each week, we will explore a different form of mindfulness and meditation, all enhanced with the use of music to deepen the experience. Here’s what you can expect each week: 

Week 1: Progressive Muscle Relaxation (PMR)


• You’ll be guided through a PMR session designed to reduce tension and promote relaxation. Breathwork will be introduced as the foundation of the course, and you'll receive tips for incorporating PMR at home, particularly for relaxation and improved sleep. 

Week 2: Mindfulness Techniques


• This week, you'll practice several mindfulness techniques to help increase awareness of the present moment, your body, and your emotions. You’ll also learn strategies to integrate mindfulness into your everyday life. 

Week 3: Meditation
 

• Explore a variety of meditation styles designed to foster relaxation, calmness, and mindfulness. You’ll receive support on how to make meditation a regular part of your routine. 

Week 4: Guided Visualization 


• You’ll experience a guided visualization session using pre-written scripts to promote relaxation and self-reflection. This session prepares you for next week’s introduction to Guided Imagery and Music (GIM). Group discussion will help process the imagery you experience. 

Week 5: Guided Imagery and Music (GIM)


• In this session, you'll be guided through a music-based GIM experience that allows your mind to explore without the use of scripts. Afterward, you’ll have the opportunity to reflect and discuss the imagery that emerged. 

Week 6: Music and Art


• This week combines music and creative expression through art. You’ll be guided to create art in response to music, followed by group discussion to process the experience. All art supplies will be provided. 

Additional Information:


Participants are encouraged to bring a pillow, blanket, and/or yoga mat for added comfort. All sessions are designed to be supportive and welcoming for beginners, with tools and techniques you can use to enhance your mindfulness practice at home.

MATERIALS LIST:   

All materials can be provided but it can be helpful if yoga mats are available for use. Materials to be provided by Kairos Counseling will include mindfulness/art journal (participant gets to keep), oil pastels, colored pencils, weekly handouts, small candle (participant gets to keep), chocolate and/or raisins.

INSTRUCTOR BIO: 

Jennifer Cossman is a board-certified music therapist with over 20 years of experience, dedicated to empowering individuals from diverse backgrounds through the transformative potential of creative arts. She is currently a counseling intern at Kairos Counseling in Lynchburg, working toward her Master’s in Clinical Mental Health Counseling, with graduation expected in May 2025. Jennifer’s approach is deeply individualized and creative, incorporating a wide range of expressive arts. Her philosophy is simple: if a client can imagine it, she will work to bring it to life. Jennifer believes in the profound ability of art to inspire growth, foster resilience, and address life’s challenges. As a Fellow of the Association for Music and Imagery (FAMI) with advanced training in the Bonny Method of Guided Imagery and Music (GIM), Jennifer is also pursuing certification in Eye Movement Desensitization and Reprocessing (EMDR). Her practice is rooted in a passion for helping clients achieve their therapeutic and personal goals, offering innovative, creative solutions tailored to each individual’s journey toward healing and growth.