Mindful Movement

Movement is an accessible way for practitioners to cultivate mindfulness and connecting with the body is an essential skill for mindful living. The Midwest Alliance for Mindfulness is fortunate to have a community of mindfulness teachers who are also registered yoga teachers, movement coaches and/or have experience and training in teaching movement practices such as Nia, Tai Chi, Qigong, and various martial arts.


Qigong is a holistic system of coordinated body postures and movement, breathing, and meditation that is proving in the research to provide benefits to both physical and mental health. The slow, gentle movements cultivate balanced energy as well as a calm, meditative state of mind.

Teacher: Kayra Joy is a Registered Nurse and Qigong Instructor certified in Qigong Foundation Practices, Between Heaven and Earth, Enter the Flow, and Qigong Meditation. She studied under John Munro the Founder of the Long White Cloud Qigong school.

When: Mondays 5:45-6:45 pm April 8 – July 29, 2019. Classes will be held outdoors in the courtyard as weather permits so dress accordingly.

Fees: click to purchase (save by becoming a member for as low as $15 mo)

Pre-registration is required. After you purchase your pass(es) use our calendar to register for the classes you wish to attend.

*No refunds are given on the day of the class for which you are registered. You must cancel before the day of the class if you would like to use your pass on another date.

Benefits of Qigong Practice:
Improved well-being and health
Clear and tranquil mind
Deeper, more restorative sleep
Improved circulation, muscular strength & bone health
Increased energy
More efficient metabolism
Better balance
Improved creativity and energy flow
Boosts your immune system
Reduced stress

Recovery Friendly Ashtanga YogaRecovery Friendly Ashtanga Yoga

Ashtanga is an ancient system of yoga in which a flowing, progressive series of postures is coordinated with breath and concentration. The Primary Series is called Yoga Chikitsa, meaning yoga therapy, because of the cleansing and healing effect it is meant to have on both body and mind. This class is appropriate for absolute beginners and is recovery friendly in that it:

  • Provides a welcoming, safe, and supportive environment for people in recovery
  • Rejects assumptions perpetuating stigma surrounding mental health concerns
  • Incorporates trauma sensitive practices
  • Prioritizes healing of body and mind

When: Thursdays from 5:45- 6:45 pm with Tracy Ochester, PsyD, RYT-200.

Pre-registration for each class is required – use our calendar to register for the dates you wish to attend.

Fees: click to purchase (save by becoming a member for as low as $15 mo)

*No refunds are given on the day of the class for which you are registered. You must cancel before the day of the class if you would like to use your pass on another date.

Check Out the Trini Foundation – a 501c3 non-profit organization dedicated to bringing the life-changing practice of Ashtanga yoga to those struggling with drug and alcohol addiction, providing yoga as a tool to aide in the recovery process and help those who are suffering maintain long-term sobriety. http://trinifoundation.org/

Yoga Nidra Practice

Yoga Nidra is one of the deepest forms of effortless yogic relaxation, inducing a meditative state somewhere between wakefulness and sleep. Students are guided into a restful posture and lead through layers of awareness toward greater insight and clarity. Studies have shown that Yoga Nidra may be a helpful complimentary approach for conditions such as insomnia, anxiety, depression, addiction, and chronic pain. It can calm the nervous system, help decrease emotional reactivity, and improve self-regulation.

When: Tuesday April 23, May 28, July 23 from 7-8 pm with Tracy Ochester, PsyD, RYT-200 (use the calendar to register)

Fees: click to purchase (save by becoming a member for as low as $15 mo.)

*Pre-registration is required. No refunds are given on the day of the class for which you are registered. You must cancel before the day of the class if you would like to use your pass on another date.

Mindful Adaptive YogaMindful Adaptive Yoga for Chronic Body-Pain

Have you struggled with chronic body pain through certain conditions such as arthritis, over-sitting, sedentary lifestyle, MS, fibromyalgia, migraine headaches, low back pain, shoulder/neck muscular tightness, or other types of bodily tension? If so, this mindfulness-based adaptive yoga workshop has been specifically developed for chronic bodily-pain survivors. Participating in this experience may be helpful in managing or decreasing  some of your physical discomfort as well as the stress that typically accompanies these conditions.

A recent study in the Annal of Internal Medicine found that among 313 people with chronic low back pain, a weekly yoga class increased mobility more than standard medical care for the condition. According to the Harvard Review, another study found that yoga was comparable to standard exercise therapy in relieving chronic low back pain.  An analysis of multiple research studies involving more than 1,600 participants concluded that yoga can improve daily function among people with fibromyalgia osteoporosis-related curvature of the spine. Also, engaging in the practice of yoga also improved mood and psychosocial well-being.

This exploration of mindfulness and adaptive yoga will begin and end with a brief discussion about the mind-body connection, mindfulness and chronic pain. This will be followed by mindful breathing awareness exercises in order to practice relaxing your body and help free your mind of worries and distractions. Mindful breathing is a vital component of adaptive yoga and navigating chronic pain for possible tension release. The session will proceed through a series of simple yoga postures based from your choice of using  a yoga mat or a chair (for example, many people with multiple sclerosis can participate in yoga on a chair rather than the floor).  Adaptive yoga forms will be offered with various options and modifications to accommodate your individual ability, strength, flexibility and pain experience.

When: Tuesdays April 30th & June 4, 2019 from 7:00pm-9:00pm with Sydney Spears, Ph.D., LSCSW (registration deadlines: April 23 & May 28)

Fees: click to purchase your pass (save by becoming a member for as low as $15 mo)

Once you’ve purchased your pass(es) use our calendar to register for the date(s) you wish to attend. No refunds are given after the registration deadline.

IMPORTANT NOTE: Your instructor  will contact you before the workshop to make sure this mindful adaptive yoga workshop is the best fit for your chronic pain and answer any questions you might have. During this workshop it is useful to listen to your body so that you do not  push your body further than it should move. Please be aware that you are  always welcome to stop or modify movements at any time within this session. It is also highly advised that you contact your health provider to find out whether adaptive yoga might be an appropriate experience for you, especially if you have been experiencing medical problems, recent surgery, highly restricted mobility or working with a physical therapist or a psychotherapist/counselor.

Art & Soul Yoga Workshop

The warmth and glow of summertime is an invitation for you to open up and connect to nature—your true nature! This workshop will integrate your exploration of various yoga postures with mindful self-reflection through simple and easy art activities. It is not necessary for you to have expertise in yoga or art. This practice is open and highly accessible to people from all levels of yoga practice and artistic ability, including those who are beginners or non-artistic. In order to be inclusive, all yoga postures will be offered with options and variations.

Through pairing mindful movement and meditative art-based awareness you will have opportunities to mindfully welcome, observe, and reflect upon your experiences. Weaving together art with yoga practice can cultivate with greater openness, acceptance, curiosity, and self-compassion. This exploration of creative self-expression may also allow deeper insight and tap into your sense of joy, fun and expansiveness, rather than constriction.

A yoga mat will be your main “canvas.” Therefore, you are welcome to bring your own mat. However, we do have mats available in the Peace Pod for your use. All art materials will be included in the workshop fee.

When: June 11th from 10am-12pm (register – deadline June 4) & June 25th from 7pm-9pm (register – deadline June 18) with Sydney Spears, PhD, RYT-200 (take one or both)

Fees: (click to purchase – save by becoming a member for as low as $15 mo)

Once you’ve purchased your pass(es) use our calendar to register for the date(s) you wish to attend. No refunds are given after the registration deadline.

IMPORTANT NOTE: Since this workshop includes physical movement and self-reflection experiences it is strongly recommended that you consult with your mental health and/or primary care providers before registration to gain their approval for participation. This is especially recommended if you have experienced mobility problems, recent medical procedures/hospitalizations, medications that may impact movement, chronic medical problems, physical injuries, mental health hospitalizations, mental health diagnoses, trauma, currently in a crisis situation, recent grief/loss, severe depression, and suicidal thoughts. At the beginning of the workshop the instructor will ask you to carefully read and sign a separate yoga/movement informed consent and wavier form regarding the possible risks of participating in physical movement and reflective activities.

Labyrinth Walk MEMEGuided Labyrinth Walks – A Moving Meditation

A labyrinth is an ancient symbol of wholeness, combining the imagery of the circle and the spiral into a meditative path. The labyrinth also can be seen as symbolic for navigating the path of life and healing. Walking a labyrinth can provide a sense of solace and quiet a distracted mind, offering space to ponder insights, clarify intentions, and source internal wisdom. Experienced as a walking meditation, the labyrinth represents a journey to our center, reflecting on intentions, and reconnecting with ourselves and others.

Individual and group facilitated labyrinth walks are now being offered as a benefit of membership in Midwest Alliance for Mindfulness. $25 for one participant and $10 for each additional participant in a group. Walks are scheduled by appointment and locations are available across the KC metro area. No refunds are given on the day of the appointment. Contact Angie for more information at angie.hardage@mindfulness-alliance.org or (913) 626-1196.