Pre-program materials

About two weeks before your program begins, you'll receive:

  • Welcome Email

    With Zoom link for online sessions or venue details for in-person programs.

  • App Access

    With audio recordings of all practices.

  • Your Program Handbook

    Downloadable PDF or a hard copy sent to you.

  • Pre-Program Questionnaire

    Enables teachers understand your pain experience and goals.

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Please complete the questionnaire before Week 1 - it's not onerous (5-10 minutes) and genuinely helps us adapt teaching to the group's needs.

If technology challenges arise accessing materials, contact us immediately. We want technical issues resolved before the program starts, not during Week 1.

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What's required?

This program requires approximately 30-45 minutes of daily home practice, six days per week, for eight weeks. That's the training that will change your brain and there's no shortcut - the benefits come from consistent practice, not from understanding concepts intellectually.

For people with chronic pain, finding 30-45 minutes daily might sound impossible. Energy is limited, pain fluctuates, fatigue is real. We understand. Here's how to approach it:

Start where you are

If 40 minutes feels overwhelming, begin with 20 minutes and build gradually. Shorter consistent practice beats longer sporadic practice. The teachers can help you find a sustainable practice length - discuss this in Week 1.

Adapt to your pain patterns

Practice when your pain is typically lowest or when you have most energy. For some people that's morning; for others, afternoon or evening. There's no "best" time except the time that works for your body's patterns.

Lower your standards strategically

Some days you'll be in a flare - up, exhausted, unable to do the full practice. That's when "good enough" practice matters most. Even 10 minutes when you're struggling teaches your nervous system something valuable about being present for difficulty without collapsing.

Expect resistance

Everyone - whether in pain or not - encounters resistance to daily practice. Your mind will generate very convincing reasons why today isn't the right day, why you're too tired, why it won't help. That's normal. Resistance is part of the practice, not evidence you're doing it wrong.

Creating your practice space:

You don't need a dedicated meditation room or special equipment, but you do need a space where you can practice undisturbed for 20 minutes. For people with chronic pain, physical comfort is particularly important.

What You'll Need:

  • A place to lie down comfortably (bed, couch, yoga mat with cushions, recliner)
  • Option to sit (chair, meditation cushion, couch)
  • Blankets for warmth (body temperature drops during meditation)
  • Pillows for support (under knees, neck, anywhere needed for comfort)
  • Quiet space where you won't be interrupted

For lying-down practice

Most practices can be done lying down - we explicitly teach this as an option, not a concession. If you're concerned about falling asleep, that's addressed in Week 1. (Brief answer: it's very common and completely okay, especially early in the program. You'll develop capacity to stay aware while deeply relaxed.)

For sitting practice

You don't need to sit cross-legged on the floor. A chair with good back support works perfectly. Feet flat on floor, back against chair back, hands resting comfortably. We're aiming for alert relaxation, not endurance trial.

For movement practices

Gentle mindful movement is part of the program. You'll need space to stand and move your arms. All movements are optional and modifiable - if something is contraindicated for your condition or causes pain, you simply don't do it. Teachers will offer alternatives.

For online programs

Zoom Setup:

  • Download Zoom (free) at least a day before Week 1
  • Test your audio and video using Zoom's test meeting feature
  • Ensure stable internet connection (wired connection is more reliable than WiFi if possible)
  • Have phone number handy as backup if internet fails

Medical considerations

Important reminders:

This program works alongside medical treatment:

Continue all prescribed medications and treatments. Don't change anything about your medical care without consulting your doctor. Mindfulness is complementary to medical treatment, not a replacement.

If you're on pain medications:

Some participants worry meditation will be difficult while on pain medications. In our experience, medications don't prevent learning mindfulness - they might make you sleepier initially, but that adjusts. Don't reduce or change medications for the program.

If you have multiple conditions:

Chronic pain rarely occurs in isolation. Many participants manage multiple conditions - mental health issues, fatigue syndromes, autoimmune diseases. Tell the teachers about all relevant conditions so they can help you adapt practices appropriately.

Flare-ups during the program:

If you have a significant flare-up during the eight weeks, stay in the program if possible. Learning to practice during difficult periods is precisely when the skills matter most. Contact teachers if you need to miss a session - we'll help you catch up.

Frequently asked questions

What if I miss a session?

Life happens. If you must miss a session, read the course book and do the week's practices before the next session. Missing one session doesn't derail the program; missing multiple does.

What if I fall asleep during practices?

Very common, especially early in the program and for people with chronic pain who are often sleep-deprived. It's not failure - your body needed rest. Keep practicing; the capacity to stay aware while relaxed develops with repetition.

What if the practices make my pain worse?

Some people experience temporarily increased pain awareness when they first start paying attention to body sensations. This usually settles within a couple weeks. If pain genuinely worsens (not just awareness of existing pain), tell the teachers - we'll help you modify practices.

What if I can't do the movement practices?

Every single movement is optional. If something is contraindicated for your condition, hurts, or doesn't feel safe, you simply observe others or do a seated alternative. There's zero pressure to do movements that don't serve you.

What if I'm having a terrible pain day and can't practice?

Practice on terrible days looks different from practice on good days - shorter, simpler, more self-compassionate. Even five minutes of breathing with pain present is practice. But if you're genuinely incapacitated, rest or distraction is the right choice.

Can I bring someone with me to sessions?

For in - person programs, generally no - the group space is for registered participants. For online programs, please practice in a private space where you won't be interrupted. 

Next Steps

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