Register here for the 8-Week Mindfulness Course
Next course begins January 4, 2020
Testimonials
Maria’s 8-week Mindfulness course changed my entire way of seeing the world and its many obstacles. If you are ready to change your life by changing your MIND…Maria is the ultimate guide through the amazing journey to a happier and healthier you. Maria has taught me that our mind is the most powerful force behind the lives we create for ourselves, the choices we make, our interactions with others, and our daily stressors. Practicing mindfulness WILL change your entire life, and often change those around you. I am beyond grateful to have found Maria, she has such an incredible gift to share with the world. I always beg everyone I know, PLEASE make the time to study mindfulness with Maria, it is by far the best gift you could ever give yourself. This course is more than just the essentials of mindfulness and meditation. Maria’s sage counsel and enlightening spirit will transcend your present level of thinking and absolutely leave you craving more! Caitlin White - Wilson New York
For many years I’ve been trying to find healthier ways to deal with stress. I found that by the end of each week I would be so overwhelmed and wound up that the only way I was able to ‘reset’ was to drink myself into oblivion. This created other issues in my life which compounded the stress I was trying to eliminate. I was lucky to find Maria. She was God-sent. I was introduced to her in her downtown office by a mutual friend. We spoke briefly about what she did and I knew that I needed to give Mindfulness a chance. I met her during one of my most stressful events that I’ve ever dealt with in my life, and yet, during my time with Maria, I learned how to ‘reset’ daily and as often as I needed. I no longer had the need to self medicate each week. I felt content throughout my day. My life at home was more fulfilling as I became more ‘present’ in my time with family. My life is infinitely better because of Maria and her teachings. I full heartedly recommend you take her course as I know for sure it will change your life.
John C. - Buffalo, NY
Maria’s 8 Week Mindfulness course/private lessons will be the best gift you will ever give yourself, I cannot recommend it enough! Maria’s unique gifts of knowledge, skills, tools, essence and compassion have allowed me to transform my consciousness. Maria has guided/shown me how to create my own toolbox to help break down cycles of negativity in my life. She truly is an amazing soul, I look forward to my future private lessons with her!!!!
MMB - Ransomville, NY
Maria's insight and workshop are invaluable. If you seek personal growth, better understanding & awareness of self, others around you, thoughts, emotions / feelings and ultimately your behavior in all settings of life, dive in and try this. She is a true mindfulness practitioner that lives "mind/body awareness” practice every day and has certainly helped me grow tremendously in the past two years. - Dan M. - Amherst NY
I have taken private sessions and the eight-week MBSR class from Maria. Her patience, kind nature and gentle spirit made me feel comfortable from the start. Maria has taught me how to see my life and manage my stress in a whole new way. Her knowledge and the classes are worth every penny and I look forward to my next opportunity to learn from her..
Jennifer Bartelo
"This eight week Mindfulness For Stress Reduction Course was by far, the kindest gift I have ever given myself. Each session led me on a journey of awareness and self discovery. During this journey I was able to utilize the various tools and understandings of mindfulness to alleviate my stress and anxiety, which improved both my mental and physical well being. With Maria's knowledge, gentleness, and inspiration, she made me feel she was with me during this difficult, but necessary journey. I cannot thank her enough for allowing me to give myself this gift!"
F. White - Grand Island, New York
"Taking Maria's 8-Week Mindfulness For Stress Reduction course was the best thing I could do for myself. I have been under tremendous stress this past year. Maria and her classes have helped me deal with family and extreme medical situations in a much healthier way. I am going to continue practicing my meditations and all other suggestions that I have learned. Maria's calmness and caring was so appreciated! We had a wonderful group of people in our class and I felt very comfortable sharing personal matters in this group. Thank you to everyone for a great experience. I highly recommend Maria Kahn and her classes to anyone who feels they are dealing with stressful times in their lives. "
Linda G - Grand Island, NY
"Taking your 8 week course was one of the best investments I've ever made! I've struggled with anxiety and tension for as long as I can remember. The practice you have taught me has given me a whole new perspective on life. I am present and enjoy each moment and am able to take on life's day to day situations with calm and ease. I'm calmer, healthier, and happier. Thank you for changing my life!"Patty Myers, Buffalo NY
“I am so glad that I had an opportunity to meet Maria and learn about the Mindfulness Based Stress Reduction (MBSR) program. The benefits that I have experienced personally from this program have been incredible. Since completing the program a few months ago, I have been sleeping better than I have in many years. In addition, my blood pressure has decreased, and I believe my relationships at home and at the office have improved. Some of the techniques, or attitudes, that Maria shared with our class have also helped me in other ways that I would have never expected. I would highly recommend the MBSR course to anyone, and this is largely due to the wonderful teaching methodology that Maria brings to the sessions. Thank you!"
Jim F. - Buffalo, NY
"I decided to take the mindfulness class because I was desperate for a way to just stop managing life with anxiety and to find way to enjoy it. I am definitely a person who likes to be busy at all moments of the day. I found it impossible and wasteful of my time to just sit and relax. However, Maria showed me the way to slow down all those thoughts and to just be. Through practicing for the recommended time and doing her mindful exercises through the day, I realized how much I was missing of the daily moments of my life because my mind was not in the same place as my body. Now I actually see and appreciate the people in my life, the smiles, the warmth of my blankets, and rhythmic breathing of my husband through the night. It has awaked in me an appreciation of the good and bad. Although the circumstances of my life have not changed, my mindfulness has. I still get to have the energetic life I always have had, but now I enjoy it. This class has given me my life back. I wish I had found it sooner and recommend it to everyone."
Mary B. - East Amherst, NY
"For as long as I can remember I have been trying to find a way of dealing with my stress and anxiety. I have tried everything from counseling to hypnosis and have found little to no relief, so when I signed up for Maria's eight week mindfulness training course I must say I had my doubts. At the end of the eight weeks the results were miraculous! Maria not only taught me how to become aware of how stress and anxiety sneaks its way into my life, but taught me how to mindfully deal with these thought and emotions and restore peace into my day. I can't thank Maria enough for what she has taught me, I haven't felt this good in years! I am already looking forward to attending part two of Maria's mindfulness training course!!!!"
Mike, H, Amherst, NY
Taking the 8 week Mindfulness Course was something I did for myself, to learn how to clear my mind , relax and have a bit of inner peace. Mindfulness is quite a challenge because my thoughts do not clear out easily and I am not used to a relaxed state. Maria’s experience and calming presence made mindfulness possible and enjoyable. I looked forward to every class and have made the practice a part of my life. Thank you Maria.
C. Canfield, Clarence Center, NY
"When I first came to Maria in 2013 I had no idea what Mindfulness Practice was all about. I did know that I was ready for anything. After spending so many years working on trying to feel better about myself and about life someone suggested I try getting into the Mindfulness For Stress Reduction Class. I was not able to attend the class as it was full so I went to see Maria privately. Our first meeting I walked away feeling like I had finally met someone that I knew had my best interest at heart. My life started to change instantly! Maria said if you put put 100% in every day you will get 1000% back, if you only put 10% into your practice you will only get 10% back. I have worked hard at practicing and when I talk about how Mindfulness has changed my life it brings me to tears. It is hard work, the hardest work I have ever done but in doing so changes unfolded automatically. I started to feel and notice what was happening right in front of me, not thinking about the past or about what was to be tomorrow, just about being present. I wake up every day with a feeling of peace and joy that I have never felt before but have always wanted to feel. Even with the incredibly painful unfolding's I was feeling peace and joy. I am very grateful that I was given this gift of Mindfulness Practice and I will continue to put 110% into practicing because I know when you do not you only get 10% back! Thank you Maria for being the teacher that this student was ready to meet!"
Carol Henry, Williamsville, NY
"Maria offers a rare and specialized set of insights and skills to help get to the root of our stress and manage it from within. Rather than treat the symptoms of stress, Maria's experience and knowledge of Mindfulness gives one the tools they need to live a more balanced and peaceful life inside and outside of the workplace."
Mary Jo Hardy, Director of Strategic Planning and Consumer Insight at North American Breweries
"I had the pleasure of working with Maria Kahn on a training project at Niagara County Community College. I hired Maria to teach a Stress Reduction class for one of our corporate clients. I attended the class and had a peripheral awareness of the principles of Mindfulness. Maria’s practical application of the concepts and the accompanying experiences that she shared, changed my life! Her effectiveness was so profound that the client immediately booked additional training sessions for their executive team. I also engaged Maria to train my team and will enroll my family in the very near future. I highly recommend Maria as a corporate and personal trainer. I have used her techniques to focus my attention, reduce stress and most importantly, to enjoy the moment that I am living in right now. Your team will benefit from improved output and efficiency, increased creativity and better rest and relaxation."
Thomas Simpson - Director of Workforce Development at NCCC
“Having just finished up Maria's "Mindfulness-101" training I can not recommend the program, and Maria enough. Maria's coaching through this multi-week program brought me closer to myself, my thoughts and my being. The practice has had a huge impact on my ability to deal with day to day issues at home and work with a new perspective. Thank you.”
David Fiegel, President at Blackbird Asset Services, LLC
"Mindfulness changed the way I experience new things, think about daunting tasks, and deal with the day-to-day stresses of life. Through Maria’s insightful classes I feel like I am a much more open person who is aware of herself and her surroundings. Maria and mindfulness have given me the gift of being able to “take it all in” through being able to bring myself into the present moment. I have learned how to stop and appreciate who I am, where I am, who I am with, what I am doing, and what surrounds me. Through being able to be in the present moment, Maria truly showed us that the present is the only moment we have. It’s easier to acknowledge my anxiety over the little things in life (and the big ones too, for that matter) and be able to come to the present moment, which allows me to let go of the excessive stress and tension in my body. Through mindfulness, Maria has taught me to non-judgmentally decrease my unnecessary mental chatter. Now I can find peace in the present moment without worrying or stressing over what the future will hold. When tension arises in my body, I have become better at noticing it, non-judgmentally thinking about why I am tense, and then releasing the tension. Mindfulness has created changes in myself that I’m sure I’m not even aware of, but in moments of peace or stress, the techniques Maria has taught are there." Gracie Gilbert - Student on Semester at Sea
Taking a course on mindfulness is probably one of the best things that I've done in college. While I've been a practitioner for awhile, having a guide with many resources who was at once supportive and adaptive allowed me to make mindfulness a daily & regular practice. It helped with my relationships, with my academics, and my own personal sense of well-being. I liken meditation to physical exercise - it trains your mind to be more focused & aware and the effects are profound! Definitely recommend it.
Seth Martin - Student on Semester at Sea
"The Mindfulness Class was an incredible and memorable experience for me, truly a highlight of my semester. I learned a variety of tools that not only helped me approach my daily life in a different and more positive way, but also helped me come to a greater peace within myself. I never knew how powerful meditation could be and am striving to build and enhance my practice. As someone who has battled with mental chatter and stress my entire life, this class has given me a new perspective on how to approach situations that might normally make me uncomfortable. I am so grateful for all that the Mindfulness Class has given me, and would recommend it to absolutely anyone. Maria Kahn is an unbelievably encouraging presence and guide, and I would recommend any and all classes she offers. " Allie Komrower -Student on Semester at Sea
"Though always inspired by the idea of “Carpe Diem,” I could only ever understand it as an abstract idea. What does it reallymean to seize the day, and how can someone actually go about doing that? I didn’t know concrete answers to such a question existed, but mindfulness has taught me how to realize what I previously considered a mere cliché. Through practicing mindfulness, I have cultivated the power to exercise control over my thoughts and feelings, and have consequently given myself the opportunity to exist in the moment. By learning how to leave regrets of the past behind and concerns about the future ahead, I’m now able to live actively in the present. I now feel as if I know how to live my life to the absolute fullest, and I suggest that anyone wanting to do themselves a favor look to mindfulness. It has undoubtedly changed my life, and I can say with confidence and enthusiasm that I continue to reap the benefits of my effort in mindfulness class every day."
Lisa Schlosberg - Student on Semester at Sea
"Thank you Maria for sharing your knowledge of "being in the moment". It is exactly the tool I need as I transition into retirement. Learning how to stop the "chatter" and just "be" is a true gift. Hey Maria, where were you when I was twenty?"
Karin May, Santa Fe NM - Life Long Learner on Semester at Sea
"Over the past two months, I've had the joy of attending mindfulness and meditation classes taught by Maria. These courses in conjunction with practicing formal meditation have opened up the doors to a new level self-awareness and self-appreciation. While prior to these courses I knew that I struggled with some anxiety, learning to recognize the "mental chatter" that seeks to pull me away from being present in my life has helped me begin to see just how much of my anxiety stems from trying to respond to the often unyielding thoughts swarming in my mind. Learning, developing, and practicing meditation, like exercise for the brain, has already in two short months, helped me on a daily basis to recognize moments when my mind wanders, how my body responds to certain situations, where in my body I'm harboring emotions, how I can resort to negative self-talk, and most importantly I've learned how important it is to not judge my thoughts and emotions but allow them to be. Thanks to Maria's class, I have a better understanding of the benefits of mindfulness and meditation and I will continue to put into practice all that I've learned because it honestly has such wonderful benefits."
Leigh Anne Gilbert, Dependent Child Caretaker on Semester at Sea
"Mindfulness class has taught me countless life lessons that I am confident will remain with me for all my years to come. Something as simple as breathing, and honing in on the simplicity of that breath, has now become one of the most pivotal parts of my day. Learning to become present has allowed me to experience life through heightened senses, and I feel now more than ever that I’m not missing a beat. One specific lesson Maria taught that struck a particular chord with me, is the idea that the very moment you realize your mind has wandered, you have become present. This alone was incredibly beneficial, considering my mind wanders about a 5k per minute. Although Maria insists that she hasn’t given us anything we weren’t already capable of, I beg to differ. Maria’s mindful insights have forever bettered my perspective of the world, and all the beauty that lies within it. I am forever grateful for everything I have learned throughout this course, and could not look any further forward to sharing this knowledge from here on out!"
Emily Binkowski, East Aurora NY
"I couldn’t believe how much mindfulness influenced me. The first time I tried mindfulness, I found it’s very hard to focus on myself. However, as a philosophy major student, I knew the importance of meditation. After many times of trying, I managed to feel the Descartes’s saying, “I think, therefore I am.” Dawei Huang, Fudan University, China - Student on Semester at Sea
"Mindfulness has been a major influence in managing stress and made me aware of the importance of taking care of my mental state. Your class helped me realize how your mental state is intrinsically linked to physical state and that unpleasant or fervent mental chatter is often an easy way to work yourself up into an unnecessary mild panic and even spark unpleasant physical implications in your physical body. It made me aware that innocently seeming thoughts are capable of causing headaches and back pain and a discomfort tension throughout the body, and I realized how it is in our control to change that. I am constantly worrying about the future and thinking about what I should and could be doing. While I treated this patten of thinking as normal, your class made me realize another approach to life : to appreciate and be fully aware of the present moment just as it is. It woke me up to how pointless and inefficient my old patterns of thinking are and taught me to practice to eliminate the likeliness of old ways and strengthen my mindfulness mindset. Thanks you once again, your class has been tremendously inspiring for me."
Mary Johnson - Student on Semester at Sea
"When the dedication and love from a teacher is shone through every bit of her teachings, it makes learning a joy. Maria's enthusiasm and interest in living a mindful life is contagious during every minute of every class. She provides the essential and basic tools to live a better life by being right here, right now. Maria's mindfulness course is not be missed. Your eyes will be opened and your mind refreshed."
Sara Clement, Boulder CO - Staff on Semester at Sea
"I have attended Maria's Mindfulness and Stress Reduction courses. She is very knowledgeable in her field and appreciated by her students. For myself, I learned things in her course that will remain helpful to me for the rest of my life."
Bob P. Williamsville, NY
"Mindfulness has truly been life-changing for me. Through your class I was able to discover what meditation and mindfulness should look like and learn that it is a mentality to practice in daily life. I have enjoyed my time in each country and have been able to fully experience each moment. Asking myself "Where are you?" and "Are you okay right now?" have been valuable additions to my collection of innermost thoughts.
This is not a practice to slack on, however, and assume one will maintain her/his level of mindfulness. It requires dedication and at the end of the day, "thanking yourself for taking the time" and realizing that these are moments we are reclaiming for ourselves while embracing our realities as they are."
Katie Simonett - Life Long Learner on Semester at Sea
"Through independent contemplation and learning of different philosophical orientations, I had prior to Semester At Sea reached many of the same conclusions that I was taught during the Mindfulness class. This was especially the idea of fully being present in each moment and rejoicing in whatever small happiness or "food for thought" it gave. But the Mindfulness class helped me to take these ideas further and understand how important it is to accept these emotions that comes to you. Also the self-accepting strategies helped me recognize that I must not beat myself up about mistakes I feel I make. What I found most helpful was the personal involvement by you Maria, the fact that whatever I or others brought to the class or said during class, it was acceptable and of value. This helped me accept my own experiences as valid and of importance to myself.
In terms of stress reduction, Mindfulness helped me realize that whatever happens in the moment simply only happens in the moment. It is of not use to trouble my mind too much about future concerns or past events, the best I can do is to maximize my situation in the very moment I am in at any given time. Also the concept of the power of the mind to on its own trigger unreasoned and not helpful stress, was an important discovery for me.
What I have learned through the class has especially helped me in managing the ongoing life on ship and the balance between academic, social and independent life. Validating my priorities and experiences. Also in terms of accepting how my life is and how I chose to live and deal with it. Further it aided me on my way to reconcile with past events and how I deal with missing my boyfriend. "
Ase Rustad Kvisberg – Student on Semester at Sea
"Practicing mindfulness is a luxury. It is a luxury to our busy life as we are keep running from one place to another. However, it may also be a most precious gift to our life itself. I cannot forget those moments that I feel the breeze touch my cheek, the glory shining on my face, and the waves rocking me to the left or the right. Those peaceful moment helps me discover the unseen beauty of my environment, and to appreciate every moment that I can enjoy in my life. This is what is born to us, but it may be a luxury when we gradually forget about it. The most important moment is present; the most beautiful scenery is what is around me; and the most important person is the person around us.
Practicing mindfulness is also challenging. Sometimes I would fall asleep while doing the body scan; sometimes I could not tackle with my strong emotions and want to give up. But after more practices I got more clear about myself, then those tensions gradually released. Where am I ? Am I okay? The answer is so simple, but I tend to make that complex. My mental chatter keeps putting pressure on me. Before I got controlled by it like the bull by the gad bee; but now I can simply tell it: I know you are here, but I know I am still okay. Hi you come again, what do you want to do this time?
Meditation has taught me to be kind to myself, to be patient to this moment, and to be enjoyable about my life. It saves me lots of energy of blaming on myself, so I can save more for participating in the present."
Lin Zhang - Peking University, Student on Semester at Sea
"It has been several weeks since I completed the 8 week seminar, but the benefits have been long lasting. I highly recommend the seminar for anyone seeking to control their "monkey mind" and restless nature. The skills I learned can be applied anytime and anywhere to settle my anxiety, restlessness or urge to constantly be active. For type A people, the seminar teachings provide helpful interventions. I can focus better on tasks, music study, yoga practice and even cooking. I can slow my breathing and heart rate to draw on the meditative practice so close at hand. Thank you for your professional teaching and assistance."
Donna B. Williamsville, NY
“Mindfulness Training for Entrepreneurs” with Maria Kahn provided the cats at BlackDog an authentic approach to professional self discovery. Relying on ancient practices and simple strategies, Maria introduced a series of pragmatic principles and practices that provoked clarity, enlivened creativity, deepened purpose, enlarged capacity, enhanced confidence, and amplified a sense of freedom in each participant.
Owning a socially responsible business dedicated to free thinking, synergy, innovation, and accountability has its own unique challenges. One of which is bolstering a culture of development that unleashes human potential: promotes autonomous growth, focuses strengths, girds resilience, broadens emotional intelligence, and enriches the individual well being of each contributor. Cultivating mindfulness with Maria produced powerful transformations for each individual that in turn magnified and energized the collective competency and vitality of BlackDog."
Dr. Gloria J. Zemer, BlackDog Strategy & Brand
"Through the gentle guidance and patience of Maria (Kahn) I have discovered that the solution to the endless quest for balance and focus lie within one's own being. Participating in her well designed “Mindfulness Training” classes, I was able to draw upon inner tools that I could incorporate into my daily life allowing me to bring harmony to the forefront. Discovering “how” to use the practice and carve out time to “STOP” whether at a scheduled or spontaneous time brings peace to busy days and times when the mind, not just the body, must step away from a busy life and simply “BE”. From Maria’s class, I take away the best gift to self, the 'awareness of being aware of each moment in my life!" Anita Domes, Springville, NY
For many years I’ve been trying to find healthier ways to deal with stress. I found that by the end of each week I would be so overwhelmed and wound up that the only way I was able to ‘reset’ was to drink myself into oblivion. This created other issues in my life which compounded the stress I was trying to eliminate. I was lucky to find Maria. She was God-sent. I was introduced to her in her downtown office by a mutual friend. We spoke briefly about what she did and I knew that I needed to give Mindfulness a chance. I met her during one of my most stressful events that I’ve ever dealt with in my life, and yet, during my time with Maria, I learned how to ‘reset’ daily and as often as I needed. I no longer had the need to self medicate each week. I felt content throughout my day. My life at home was more fulfilling as I became more ‘present’ in my time with family. My life is infinitely better because of Maria and her teachings. I full heartedly recommend you take her course as I know for sure it will change your life.
John C. - Buffalo, NY
Maria’s 8 Week Mindfulness course/private lessons will be the best gift you will ever give yourself, I cannot recommend it enough! Maria’s unique gifts of knowledge, skills, tools, essence and compassion have allowed me to transform my consciousness. Maria has guided/shown me how to create my own toolbox to help break down cycles of negativity in my life. She truly is an amazing soul, I look forward to my future private lessons with her!!!!
MMB - Ransomville, NY
Maria's insight and workshop are invaluable. If you seek personal growth, better understanding & awareness of self, others around you, thoughts, emotions / feelings and ultimately your behavior in all settings of life, dive in and try this. She is a true mindfulness practitioner that lives "mind/body awareness” practice every day and has certainly helped me grow tremendously in the past two years. - Dan M. - Amherst NY
I have taken private sessions and the eight-week MBSR class from Maria. Her patience, kind nature and gentle spirit made me feel comfortable from the start. Maria has taught me how to see my life and manage my stress in a whole new way. Her knowledge and the classes are worth every penny and I look forward to my next opportunity to learn from her..
Jennifer Bartelo
"This eight week Mindfulness For Stress Reduction Course was by far, the kindest gift I have ever given myself. Each session led me on a journey of awareness and self discovery. During this journey I was able to utilize the various tools and understandings of mindfulness to alleviate my stress and anxiety, which improved both my mental and physical well being. With Maria's knowledge, gentleness, and inspiration, she made me feel she was with me during this difficult, but necessary journey. I cannot thank her enough for allowing me to give myself this gift!"
F. White - Grand Island, New York
"Taking Maria's 8-Week Mindfulness For Stress Reduction course was the best thing I could do for myself. I have been under tremendous stress this past year. Maria and her classes have helped me deal with family and extreme medical situations in a much healthier way. I am going to continue practicing my meditations and all other suggestions that I have learned. Maria's calmness and caring was so appreciated! We had a wonderful group of people in our class and I felt very comfortable sharing personal matters in this group. Thank you to everyone for a great experience. I highly recommend Maria Kahn and her classes to anyone who feels they are dealing with stressful times in their lives. "
Linda G - Grand Island, NY
"Taking your 8 week course was one of the best investments I've ever made! I've struggled with anxiety and tension for as long as I can remember. The practice you have taught me has given me a whole new perspective on life. I am present and enjoy each moment and am able to take on life's day to day situations with calm and ease. I'm calmer, healthier, and happier. Thank you for changing my life!"Patty Myers, Buffalo NY
“I am so glad that I had an opportunity to meet Maria and learn about the Mindfulness Based Stress Reduction (MBSR) program. The benefits that I have experienced personally from this program have been incredible. Since completing the program a few months ago, I have been sleeping better than I have in many years. In addition, my blood pressure has decreased, and I believe my relationships at home and at the office have improved. Some of the techniques, or attitudes, that Maria shared with our class have also helped me in other ways that I would have never expected. I would highly recommend the MBSR course to anyone, and this is largely due to the wonderful teaching methodology that Maria brings to the sessions. Thank you!"
Jim F. - Buffalo, NY
"I decided to take the mindfulness class because I was desperate for a way to just stop managing life with anxiety and to find way to enjoy it. I am definitely a person who likes to be busy at all moments of the day. I found it impossible and wasteful of my time to just sit and relax. However, Maria showed me the way to slow down all those thoughts and to just be. Through practicing for the recommended time and doing her mindful exercises through the day, I realized how much I was missing of the daily moments of my life because my mind was not in the same place as my body. Now I actually see and appreciate the people in my life, the smiles, the warmth of my blankets, and rhythmic breathing of my husband through the night. It has awaked in me an appreciation of the good and bad. Although the circumstances of my life have not changed, my mindfulness has. I still get to have the energetic life I always have had, but now I enjoy it. This class has given me my life back. I wish I had found it sooner and recommend it to everyone."
Mary B. - East Amherst, NY
"For as long as I can remember I have been trying to find a way of dealing with my stress and anxiety. I have tried everything from counseling to hypnosis and have found little to no relief, so when I signed up for Maria's eight week mindfulness training course I must say I had my doubts. At the end of the eight weeks the results were miraculous! Maria not only taught me how to become aware of how stress and anxiety sneaks its way into my life, but taught me how to mindfully deal with these thought and emotions and restore peace into my day. I can't thank Maria enough for what she has taught me, I haven't felt this good in years! I am already looking forward to attending part two of Maria's mindfulness training course!!!!"
Mike, H, Amherst, NY
Taking the 8 week Mindfulness Course was something I did for myself, to learn how to clear my mind , relax and have a bit of inner peace. Mindfulness is quite a challenge because my thoughts do not clear out easily and I am not used to a relaxed state. Maria’s experience and calming presence made mindfulness possible and enjoyable. I looked forward to every class and have made the practice a part of my life. Thank you Maria.
C. Canfield, Clarence Center, NY
"When I first came to Maria in 2013 I had no idea what Mindfulness Practice was all about. I did know that I was ready for anything. After spending so many years working on trying to feel better about myself and about life someone suggested I try getting into the Mindfulness For Stress Reduction Class. I was not able to attend the class as it was full so I went to see Maria privately. Our first meeting I walked away feeling like I had finally met someone that I knew had my best interest at heart. My life started to change instantly! Maria said if you put put 100% in every day you will get 1000% back, if you only put 10% into your practice you will only get 10% back. I have worked hard at practicing and when I talk about how Mindfulness has changed my life it brings me to tears. It is hard work, the hardest work I have ever done but in doing so changes unfolded automatically. I started to feel and notice what was happening right in front of me, not thinking about the past or about what was to be tomorrow, just about being present. I wake up every day with a feeling of peace and joy that I have never felt before but have always wanted to feel. Even with the incredibly painful unfolding's I was feeling peace and joy. I am very grateful that I was given this gift of Mindfulness Practice and I will continue to put 110% into practicing because I know when you do not you only get 10% back! Thank you Maria for being the teacher that this student was ready to meet!"
Carol Henry, Williamsville, NY
"Maria offers a rare and specialized set of insights and skills to help get to the root of our stress and manage it from within. Rather than treat the symptoms of stress, Maria's experience and knowledge of Mindfulness gives one the tools they need to live a more balanced and peaceful life inside and outside of the workplace."
Mary Jo Hardy, Director of Strategic Planning and Consumer Insight at North American Breweries
"I had the pleasure of working with Maria Kahn on a training project at Niagara County Community College. I hired Maria to teach a Stress Reduction class for one of our corporate clients. I attended the class and had a peripheral awareness of the principles of Mindfulness. Maria’s practical application of the concepts and the accompanying experiences that she shared, changed my life! Her effectiveness was so profound that the client immediately booked additional training sessions for their executive team. I also engaged Maria to train my team and will enroll my family in the very near future. I highly recommend Maria as a corporate and personal trainer. I have used her techniques to focus my attention, reduce stress and most importantly, to enjoy the moment that I am living in right now. Your team will benefit from improved output and efficiency, increased creativity and better rest and relaxation."
Thomas Simpson - Director of Workforce Development at NCCC
“Having just finished up Maria's "Mindfulness-101" training I can not recommend the program, and Maria enough. Maria's coaching through this multi-week program brought me closer to myself, my thoughts and my being. The practice has had a huge impact on my ability to deal with day to day issues at home and work with a new perspective. Thank you.”
David Fiegel, President at Blackbird Asset Services, LLC
"Mindfulness changed the way I experience new things, think about daunting tasks, and deal with the day-to-day stresses of life. Through Maria’s insightful classes I feel like I am a much more open person who is aware of herself and her surroundings. Maria and mindfulness have given me the gift of being able to “take it all in” through being able to bring myself into the present moment. I have learned how to stop and appreciate who I am, where I am, who I am with, what I am doing, and what surrounds me. Through being able to be in the present moment, Maria truly showed us that the present is the only moment we have. It’s easier to acknowledge my anxiety over the little things in life (and the big ones too, for that matter) and be able to come to the present moment, which allows me to let go of the excessive stress and tension in my body. Through mindfulness, Maria has taught me to non-judgmentally decrease my unnecessary mental chatter. Now I can find peace in the present moment without worrying or stressing over what the future will hold. When tension arises in my body, I have become better at noticing it, non-judgmentally thinking about why I am tense, and then releasing the tension. Mindfulness has created changes in myself that I’m sure I’m not even aware of, but in moments of peace or stress, the techniques Maria has taught are there." Gracie Gilbert - Student on Semester at Sea
Taking a course on mindfulness is probably one of the best things that I've done in college. While I've been a practitioner for awhile, having a guide with many resources who was at once supportive and adaptive allowed me to make mindfulness a daily & regular practice. It helped with my relationships, with my academics, and my own personal sense of well-being. I liken meditation to physical exercise - it trains your mind to be more focused & aware and the effects are profound! Definitely recommend it.
Seth Martin - Student on Semester at Sea
"The Mindfulness Class was an incredible and memorable experience for me, truly a highlight of my semester. I learned a variety of tools that not only helped me approach my daily life in a different and more positive way, but also helped me come to a greater peace within myself. I never knew how powerful meditation could be and am striving to build and enhance my practice. As someone who has battled with mental chatter and stress my entire life, this class has given me a new perspective on how to approach situations that might normally make me uncomfortable. I am so grateful for all that the Mindfulness Class has given me, and would recommend it to absolutely anyone. Maria Kahn is an unbelievably encouraging presence and guide, and I would recommend any and all classes she offers. " Allie Komrower -Student on Semester at Sea
"Though always inspired by the idea of “Carpe Diem,” I could only ever understand it as an abstract idea. What does it reallymean to seize the day, and how can someone actually go about doing that? I didn’t know concrete answers to such a question existed, but mindfulness has taught me how to realize what I previously considered a mere cliché. Through practicing mindfulness, I have cultivated the power to exercise control over my thoughts and feelings, and have consequently given myself the opportunity to exist in the moment. By learning how to leave regrets of the past behind and concerns about the future ahead, I’m now able to live actively in the present. I now feel as if I know how to live my life to the absolute fullest, and I suggest that anyone wanting to do themselves a favor look to mindfulness. It has undoubtedly changed my life, and I can say with confidence and enthusiasm that I continue to reap the benefits of my effort in mindfulness class every day."
Lisa Schlosberg - Student on Semester at Sea
"Thank you Maria for sharing your knowledge of "being in the moment". It is exactly the tool I need as I transition into retirement. Learning how to stop the "chatter" and just "be" is a true gift. Hey Maria, where were you when I was twenty?"
Karin May, Santa Fe NM - Life Long Learner on Semester at Sea
"Over the past two months, I've had the joy of attending mindfulness and meditation classes taught by Maria. These courses in conjunction with practicing formal meditation have opened up the doors to a new level self-awareness and self-appreciation. While prior to these courses I knew that I struggled with some anxiety, learning to recognize the "mental chatter" that seeks to pull me away from being present in my life has helped me begin to see just how much of my anxiety stems from trying to respond to the often unyielding thoughts swarming in my mind. Learning, developing, and practicing meditation, like exercise for the brain, has already in two short months, helped me on a daily basis to recognize moments when my mind wanders, how my body responds to certain situations, where in my body I'm harboring emotions, how I can resort to negative self-talk, and most importantly I've learned how important it is to not judge my thoughts and emotions but allow them to be. Thanks to Maria's class, I have a better understanding of the benefits of mindfulness and meditation and I will continue to put into practice all that I've learned because it honestly has such wonderful benefits."
Leigh Anne Gilbert, Dependent Child Caretaker on Semester at Sea
"Mindfulness class has taught me countless life lessons that I am confident will remain with me for all my years to come. Something as simple as breathing, and honing in on the simplicity of that breath, has now become one of the most pivotal parts of my day. Learning to become present has allowed me to experience life through heightened senses, and I feel now more than ever that I’m not missing a beat. One specific lesson Maria taught that struck a particular chord with me, is the idea that the very moment you realize your mind has wandered, you have become present. This alone was incredibly beneficial, considering my mind wanders about a 5k per minute. Although Maria insists that she hasn’t given us anything we weren’t already capable of, I beg to differ. Maria’s mindful insights have forever bettered my perspective of the world, and all the beauty that lies within it. I am forever grateful for everything I have learned throughout this course, and could not look any further forward to sharing this knowledge from here on out!"
Emily Binkowski, East Aurora NY
"I couldn’t believe how much mindfulness influenced me. The first time I tried mindfulness, I found it’s very hard to focus on myself. However, as a philosophy major student, I knew the importance of meditation. After many times of trying, I managed to feel the Descartes’s saying, “I think, therefore I am.” Dawei Huang, Fudan University, China - Student on Semester at Sea
"Mindfulness has been a major influence in managing stress and made me aware of the importance of taking care of my mental state. Your class helped me realize how your mental state is intrinsically linked to physical state and that unpleasant or fervent mental chatter is often an easy way to work yourself up into an unnecessary mild panic and even spark unpleasant physical implications in your physical body. It made me aware that innocently seeming thoughts are capable of causing headaches and back pain and a discomfort tension throughout the body, and I realized how it is in our control to change that. I am constantly worrying about the future and thinking about what I should and could be doing. While I treated this patten of thinking as normal, your class made me realize another approach to life : to appreciate and be fully aware of the present moment just as it is. It woke me up to how pointless and inefficient my old patterns of thinking are and taught me to practice to eliminate the likeliness of old ways and strengthen my mindfulness mindset. Thanks you once again, your class has been tremendously inspiring for me."
Mary Johnson - Student on Semester at Sea
"When the dedication and love from a teacher is shone through every bit of her teachings, it makes learning a joy. Maria's enthusiasm and interest in living a mindful life is contagious during every minute of every class. She provides the essential and basic tools to live a better life by being right here, right now. Maria's mindfulness course is not be missed. Your eyes will be opened and your mind refreshed."
Sara Clement, Boulder CO - Staff on Semester at Sea
"I have attended Maria's Mindfulness and Stress Reduction courses. She is very knowledgeable in her field and appreciated by her students. For myself, I learned things in her course that will remain helpful to me for the rest of my life."
Bob P. Williamsville, NY
"Mindfulness has truly been life-changing for me. Through your class I was able to discover what meditation and mindfulness should look like and learn that it is a mentality to practice in daily life. I have enjoyed my time in each country and have been able to fully experience each moment. Asking myself "Where are you?" and "Are you okay right now?" have been valuable additions to my collection of innermost thoughts.
This is not a practice to slack on, however, and assume one will maintain her/his level of mindfulness. It requires dedication and at the end of the day, "thanking yourself for taking the time" and realizing that these are moments we are reclaiming for ourselves while embracing our realities as they are."
Katie Simonett - Life Long Learner on Semester at Sea
"Through independent contemplation and learning of different philosophical orientations, I had prior to Semester At Sea reached many of the same conclusions that I was taught during the Mindfulness class. This was especially the idea of fully being present in each moment and rejoicing in whatever small happiness or "food for thought" it gave. But the Mindfulness class helped me to take these ideas further and understand how important it is to accept these emotions that comes to you. Also the self-accepting strategies helped me recognize that I must not beat myself up about mistakes I feel I make. What I found most helpful was the personal involvement by you Maria, the fact that whatever I or others brought to the class or said during class, it was acceptable and of value. This helped me accept my own experiences as valid and of importance to myself.
In terms of stress reduction, Mindfulness helped me realize that whatever happens in the moment simply only happens in the moment. It is of not use to trouble my mind too much about future concerns or past events, the best I can do is to maximize my situation in the very moment I am in at any given time. Also the concept of the power of the mind to on its own trigger unreasoned and not helpful stress, was an important discovery for me.
What I have learned through the class has especially helped me in managing the ongoing life on ship and the balance between academic, social and independent life. Validating my priorities and experiences. Also in terms of accepting how my life is and how I chose to live and deal with it. Further it aided me on my way to reconcile with past events and how I deal with missing my boyfriend. "
Ase Rustad Kvisberg – Student on Semester at Sea
"Practicing mindfulness is a luxury. It is a luxury to our busy life as we are keep running from one place to another. However, it may also be a most precious gift to our life itself. I cannot forget those moments that I feel the breeze touch my cheek, the glory shining on my face, and the waves rocking me to the left or the right. Those peaceful moment helps me discover the unseen beauty of my environment, and to appreciate every moment that I can enjoy in my life. This is what is born to us, but it may be a luxury when we gradually forget about it. The most important moment is present; the most beautiful scenery is what is around me; and the most important person is the person around us.
Practicing mindfulness is also challenging. Sometimes I would fall asleep while doing the body scan; sometimes I could not tackle with my strong emotions and want to give up. But after more practices I got more clear about myself, then those tensions gradually released. Where am I ? Am I okay? The answer is so simple, but I tend to make that complex. My mental chatter keeps putting pressure on me. Before I got controlled by it like the bull by the gad bee; but now I can simply tell it: I know you are here, but I know I am still okay. Hi you come again, what do you want to do this time?
Meditation has taught me to be kind to myself, to be patient to this moment, and to be enjoyable about my life. It saves me lots of energy of blaming on myself, so I can save more for participating in the present."
Lin Zhang - Peking University, Student on Semester at Sea
"It has been several weeks since I completed the 8 week seminar, but the benefits have been long lasting. I highly recommend the seminar for anyone seeking to control their "monkey mind" and restless nature. The skills I learned can be applied anytime and anywhere to settle my anxiety, restlessness or urge to constantly be active. For type A people, the seminar teachings provide helpful interventions. I can focus better on tasks, music study, yoga practice and even cooking. I can slow my breathing and heart rate to draw on the meditative practice so close at hand. Thank you for your professional teaching and assistance."
Donna B. Williamsville, NY
“Mindfulness Training for Entrepreneurs” with Maria Kahn provided the cats at BlackDog an authentic approach to professional self discovery. Relying on ancient practices and simple strategies, Maria introduced a series of pragmatic principles and practices that provoked clarity, enlivened creativity, deepened purpose, enlarged capacity, enhanced confidence, and amplified a sense of freedom in each participant.
Owning a socially responsible business dedicated to free thinking, synergy, innovation, and accountability has its own unique challenges. One of which is bolstering a culture of development that unleashes human potential: promotes autonomous growth, focuses strengths, girds resilience, broadens emotional intelligence, and enriches the individual well being of each contributor. Cultivating mindfulness with Maria produced powerful transformations for each individual that in turn magnified and energized the collective competency and vitality of BlackDog."
Dr. Gloria J. Zemer, BlackDog Strategy & Brand
"Through the gentle guidance and patience of Maria (Kahn) I have discovered that the solution to the endless quest for balance and focus lie within one's own being. Participating in her well designed “Mindfulness Training” classes, I was able to draw upon inner tools that I could incorporate into my daily life allowing me to bring harmony to the forefront. Discovering “how” to use the practice and carve out time to “STOP” whether at a scheduled or spontaneous time brings peace to busy days and times when the mind, not just the body, must step away from a busy life and simply “BE”. From Maria’s class, I take away the best gift to self, the 'awareness of being aware of each moment in my life!" Anita Domes, Springville, NY