Natalie is the founder of Mindful Wellness and a senior certified mindfulness and self-compassion teacher who brings practical tools for calm, clarity, and resilience into everyday life. She leads program development for the Center for Mindful Self-Compassion, teaches with UCLA’s MARC, co-created major self-compassion trainings (including for healthcare professionals), and works globally with individuals and organizations.
Bio
Natalie is the founder of Mindful Wellness, a training and coaching platform to help you build your own source of calm, clarity, and powerful resilience. Her approach brings the benefits of mindfulness, meditation, and compassion training into the practical realm of our daily lives teaching you to discover calm and balance in a common sense, relatable manner.
Natalie is a senior certified teacher and the Director of Program Development for the global Center for Mindful Self-Compassion overseeing programs on Mindfulness and Self-Compassion for the public, healthcare professionals, and Mindful Self-Compassion teachers. She is the co-author, with Dr. Kristin Neff and Dr. Chris Germer, of the “Self-Compassion Training for Healthcare Professionals” program, the only self-compassion training available for healthcare providers. Natalie also supported the development of the NEW Fierce Self-Compassion 8-wk course with Kristin Neff and the Self-Compassion for Shame 8-wk course with Chris Germer. Natalie is also a faculty member of UCLA’s Mindful Awareness Research Center, MARC, as a certified mindfulness teacher.
As a leading teacher of mindfulness and self-compassion she works globally with individuals and companies. Natalie has been practicing mindfulness and meditation since 1985 and lived in an ashram for a year in 1989 dedicating herself to intensive practice of meditation and self-compassion. After studying neuropsychology she became a Physical Therapist, working for 17 years as a clinician, Director of Rehabilitation, and a clinical specialist for medical devices in rehabilitation.
Natalie has been featured in Today, Travel and Leisure, the LA Times, MSNBC Your Business, and Thrive Global for her passionate embodiment of presence and compassion. She has brought her work to Fortune 500 companies, CEOs and organizations like NBC Universal, the Milken Institute, Getty Foundation, Wharton, and many others. She believes our work is to learn how to become our own best ally so we can thrive is today’s over-busy world. Her programs and retreats allow you to experience deeper fulfillment and happiness, reconnect with your own joy, and feel more calm and connected.
What would happen if, in moments of shame, you could care for yourself instead of going small, attacking yourself, or shutting down?
8-Week Self-Compassion for Shame: Returning Home to Yourself is a groundbreaking online program developed by Dr. Chris Germer, Natalie Bell, and the SC-Shame development team. The course takes a non-pathological look at shame through the lens of mindful self-compassion and explores why self-compassion is an antidote to shame.
What You’ll Learn
You will build practical resources to meet shame with greater acceptance and authenticity so you can stay connected, think in a balanced way, and make wise, healthy choices. The course weaves together talks, experiential exercises, meditation, and group discussion, alongside theory and research on shame and self-compassion.
Mindfulness of shame
Origins of shame
Self-criticism
Body shame
Self-forgiveness
Hidden parts
Social justice
Who Should Participate
This course is for anyone who has completed the MSC prerequisite and suspects (or recognizes) that shame may be limiting their full potential and wants new resources to open up new ways of living.
SC-Shame is a resource-building program (like MSC), not psychotherapy. Because we will be touching shame with self-compassion, challenging emotions may arise. The teaching team is committed to co-creating a safe and rewarding learning environment with participants.
Program Structure
8 weeks, 28 hours total (20 hours class time plus 8 hours optional practice group)
Weekly classes: 2.5 hours each
Optional practice group: 1 hour weekly, facilitated by SC-Shame teachers
Class size: maximum 30 participants
Online
Free Orientation Session
Join us for a free orientation session as a preview of the upcoming 8-week course starting in April 2026.
Natalie is the founder of Mindful Wellness and a senior certified mindfulness and self-compassion teacher who brings practical tools for calm, clarity, and resilience into everyday life. She leads program development for the Center for Mindful Self-Compassion, teaches with UCLA’s MARC, co-created major self-compassion trainings (including for healthcare professionals), and works globally with individuals and organizations.
Continuing Education
Certificate of Completion
To be eligible for a Certificate of Completion, you must attend at least 6 of the 8 weekly sessions. After completing the end-of-program survey, please email mindfulness@health.ucsd.edu to request your certificate.
CE Certification
CE certification requires an additional $50 fee for CE credits. You must attend all sessions in order to receive the CE certificate.
Continuing education credits are awarded in the following categories: American Psychological Association (APA) and Board of Registered Nursing (BRN).
Psychologists
UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. 20.0 CE credit.
California Licensed MFTs, LPCCs, LEPs, LCSWs
This activity is an approved continuing education program by the American Psychological Association. Credit hours may be applied to your license renewal through the California Board of Behavioral Sciences. 20.0 CE credit.
Nurses
UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing to sponsor continuing education. Provider Number CEP16351. 24.0 contact hours.
Cancellation Policy
A refund (minus your $50 non-refundable/non-transferable deposit) will be made for cancellations submitted in writing up to 7 days prior to the event start date by emailing mindfulness@.ucsd.edu. No refunds will be allowed within 6 days of the event start date.
Please be aware that the registration fee, deposits, and funds are non-transferable to other programs.
In the unlikely event that the course is cancelled, UC San Diego Center for Mindfulness is responsible only for a full refund of the registration fee. In regards to in-person programs, the center is not responsible for any refunds to transportation, hotel accommodations, or any miscellaneous expenses.
Refunds are processed using the same method as the original payment (unless past 180 days).
An 8-week online program using mindful self-compassion to understand shame, reduce self-criticism, and build practical resources for greater connection, authenticity, and well-being.
Objectives
At the completion of this program, participants should be able to:
Explain the theory and research on shame and self-compassion.
Describe how self-compassion is an antidote to shame, including the three paradoxes of shame.
Identify personal childhood and cultural disconnections that lead to shame.
Use self-compassion practices to alleviate body shame.
Direct self-compassion toward hidden parts of yourself.
Reduce habitual self-criticism.
Apply new practices to relieve the burden of shame in daily life.
Testimonials
Testimonials
This course did not disappoint. I could not have asked for a better experience. It supported and deepened my own practice, and I hope to bring my learning into my clinical practice.
I learned that I can disempower shame and de-shame shame with my practices and by sharing in these groups. It opens the possibility of befriending shame and the wisdom it can reveal.
I feel understanding and compassion towards myself instead, and even freedom, like permission to do things I could not do before because I was too ashamed.
Because of underlying shame I keep getting out of touch with my own values. I can help myself be aligned with them now as I practice self-compassion. It brings me so much hope for the rest of my life.
I can identify shame more quickly and validate myself more quickly as well. As a result, I spend less time ruminating. I find it easier to offer myself compassion in certain areas of my life.
The whole idea of shame becomes much lighter. I feel less burdened by shame and less fearful of shame. I feel I can see shame with a new kinder, more patient lens.
In today’s world, teens and pre-teens face increasing pressure from technology, academic demands, and major life transitions. These stressors can affect both physical and emotional well-being and make it harder to feel steady, focused, and connected.
This course teaches practical mindfulness skills to help teens navigate change, reduce reactivity, and make healthier choices. Students strengthen attention, emotional regulation, and self-care through guided practice and supportive discussion.
What You’ll Learn
Strengthen focus and attention.
Respond to challenging situations with less emotional reactivity.
Use strategies that support wiser decision-making.
Build kindness and compassion for themselves and others.
Develop practical self-care skills.
The Practice
Gentle stretching and yoga.
Mindful meditation practices to support relaxation and awareness.
Self-reflection through journaling, activities, and group discussion.
Mariana Ampudia is a certified mindfulness instructor for kids and teens with training through the UCSD Center for Mindfulness and experience teaching school-based mindfulness programs and supporting mindful and compassionate parenting workshops.
Cancellation Policy
A refund (minus your $50 non-refundable/non-transferable deposit) will be made for cancellations submitted in writing up to 7 days prior to the event start date by emailing mindfulness@.ucsd.edu. No refunds will be allowed within 6 days of the event start date.
Please be aware that the registration fee, deposits, and funds are non-transferable to other programs.
In the unlikely event that the course is cancelled, UC San Diego Center for Mindfulness is responsible only for a full refund of the registration fee. In regards to in-person programs, the center is not responsible for any refunds to transportation, hotel accommodations, or any miscellaneous expenses.
Refunds are processed using the same method as the original payment (unless past 180 days).
An 8-week online mindfulness course for teens ages 13–17 to build focus, manage stress, and develop practical skills for emotional regulation and self-care.
Mindfulness-Based Stress Reduction (MBSR) is an evidence-based, 8-week program developed by Jon Kabat-Zinn that helps participants build mindfulness skills to relate differently to stress, health concerns, and everyday challenges.
Through weekly sessions that include guided meditation, mindful movement, and inquiry, participants learn to cultivate greater awareness, compassion, and steadiness. The program supports developing the ability to respond with more choice rather than reacting on autopilot.
Who Should Participate
MBSR is for people experiencing stress or ongoing life challenges who want practical tools to support well-being. Participants often join with concerns such as:
Stress, anxiety, worry, or low mood
Chronic pain or chronic medical conditions
Sleep disturbance
Headaches, hypertension, or grief and loss
Relationship challenges
All-Day Session
As part of the program, participants attend a teacher-led all-day silent retreat (typically between weeks 6 and 7). This is an opportunity to practice what you have been learning—such as sitting meditation, mindful movement, and walking meditation—in a supportive, spacious setting.
Free Orientation Session
Please watch the recording of our MBSR Orientation Session to learn about the origins and evidence-based foundations of MBSR, experience a brief practice, and review the class structure and participation guidelines.
Note: All UC San Diego Center for Mindfulness MBSR graduates are invited to join an upcoming all-day session for free by registering here: Register HERE.
Note: CFM requires a minimum of 10 registrants per program. Classes with fewer than 10 registrants will be cancelled and provided a refund. Please be aware of this when making arrangements to attend this program.
Lorraine M. Hobbs, M.A., is Founding Director of the Youth, Family & Education Programs at the UCSD San Diego Center for Mindfulness, a family therapist, and a certified teacher of MBSR, MSC, CCT, and the Humanize Contemplative Dyad program. She is co-author of two books on self-compassion for youth, pioneers mindfulness and self-compassion training globally, and develops innovative curricula including AI-supported emotional strength training for kids.
Continuing Education
Certificate of Completion
To be eligible for a Certificate of Completion, you must attend at least 6 of the 8 weekly sessions. After completing the end-of-program survey, email mindfulness@health.ucsd.edu to request your certificate.
CE Certification
CE certification requires an additional $50 fee. You must attend all sessions and the all-day session in order to receive the CE certificate.
Continuing education credits are awarded in the following categories: American Psychological Association (APA) and Board of Registered Nursing (BRN).
Psychologists
UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. 27.0 CE credit.
California Licensed MFTs, LPCCs, LEPs, LCSWs
This activity is an approved continuing education program by the American Psychological Association. Credit hours may be applied to your license renewal through the California Board of Behavioral Sciences. 27.0 CE credit.
Nurses
UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing to sponsor continuing education. Provider Number CEP16351. 32.0 contact hours.
Cancellation Policy
A refund (minus your $50 non-refundable/non-transferable deposit) will be made for cancellations submitted in writing up to 7 days prior to the event start date by emailing mindfulness@.ucsd.edu. No refunds will be allowed within 6 days of the event start date.
Please be aware that the registration fee, deposits, and funds are non-transferable to other programs.
In the unlikely event that the course is cancelled, UC San Diego Center for Mindfulness is responsible only for a full refund of the registration fee. In regards to in-person programs, the center is not responsible for any refunds to transportation, hotel accommodations, or any miscellaneous expenses.
Refunds are processed using the same method as the original payment (unless past 180 days).
An evidence-based 8-week MBSR program to help reduce stress and build mindfulness skills through guided practice, discussion, and an all-day silent retreat.
Objectives
At the completion of this program, participants should be able to:
Identify patterns of stress reactivity and recognize moments of “autopilot.”
Practice core mindfulness skills to support present-moment awareness.
Apply mindfulness approaches to relate differently to stress and everyday challenges.
Testimonials
Recent Testimonial
As a wife, mother, full time student, and full time employee, there’s rarely a moment to pause. The MBSR program has given me the rare opportunity to take just a few hours each week to slow down and focus on myself. Practicing mindfulness has been a grounding and much needed reset in the middle of my busy life.
There are moments in everyday life that shape what happens next: how we interpret events, react, and move forward. What if you could recognize those turning points earlier, before stress or reactivity takes over, and use them to return to clarity and calm?
Deeper Mindfulness is an innovative 8-week course that blends mindfulness meditation with neuroscience to explore “feeling tone”: the subtle emotional backdrop that colors experience. Feeling tone can be the tipping point into habitual reactions, and learning to notice it sooner can help you regain balance in a chaotic world.
This course is designed for those who want to deepen their mindfulness practice beyond Mindfulness-Based Cognitive Therapy (MBCT), Mindfulness-Based Stress Reduction (MBSR), or other mindfulness-based programs.
What You’ll Learn
Recognize feeling tone and how it influences thoughts, emotions, and behavior.
Strengthen self-regulation during stress and difficult emotions.
Reduce reactivity and respond with greater clarity and intention.
Apply mindfulness skills in everyday personal and professional situations.
Create a sustainable plan to deepen and continue mindfulness practice.
Who Should Participate
This course is for participants seeking to deepen their mindfulness journey after completing MBCT, MBSR, or another mindfulness-based program.
If you cannot attend the first session or expect to miss two sessions, we recommend waiting for the next offering.
This Course Includes
Eight weekly, 2-hour classes that include discussion, meditation, and inquiry.
Home practice: 10–30 minutes of daily guided meditation, plus instructions for everyday mindfulness.
Note: This course is for personal learning and practice and does not provide facilitator training.
Continuing Education
Continuing education credits are awarded in the following categories: American Psychological Association and Board of Registered Nursing. An additional $50 fee applies.
Psychologists
UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. 16.0 CE credits.
California Licensed MFTs, LPCCs, LEPs, LCSWs
This activity is an approved continuing education program by the American Psychological Association. Credit hours may be applied to your license renewal through the California Board of Behavioral Sciences. 16.0 CE credits.
Nurses
UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing to sponsor continuing education. Provider Number CEP16351. 19.0 contact hours.
Cancellation Policy
A refund (minus your $50 non-refundable/non-transferable deposit) will be made for cancellations submitted in writing up to 7 days prior to the event start date by emailing mindfulness@.ucsd.edu. No refunds will be allowed within 6 days of the event start date.
Please be aware that the registration fee, deposits, and funds are non-transferable to other programs.
In the unlikely event that the course is cancelled, UC San Diego Center for Mindfulness is responsible only for a full refund of the registration fee. In regards to in-person programs, the center is not responsible for any refunds to transportation, hotel accommodations, or any miscellaneous expenses.
Refunds are processed using the same method as the original payment (unless past 180 days).
Stay connected. Deepen your practice. Build mindful habits that last.
Our Mindful Living Practice Groups are designed to help you continue integrating mindfulness into everyday life with the support of a compassionate community.
Who These Groups Are For
Graduates of our public programs
Anyone wanting to sustain a regular mindful practice
Beginners who are curious and ready to explore
No prior experience required.
What You'll Experience
🧘Guided Practice Guided meditation practices from core programs
🤝 Supportive Community Community support and shared reflection
📿Deepening Your Practice Tools to strengthen and deepen your formal practice
🌅Mindful Living Practical ways to bring mindful awareness to daily life
Why Join?
Mindfulness grows stronger with community.
These groups provide structure, accountability, and encouragement to help you stay committed and inspired.
Suggested Donation
$10-$20 per session (Any amount is gratefully accepted.)
We provide science-backed mindfulness training, education, and research that help people reduce stress, improve focus, and build well-being.
Our programs support patients, students, educators, professionals, and communities across healthcare and education.
48+ Mindfulness Programs
Helping individuals build mindfulness skills through structured, evidence-based learning.
475 Program Participants
Supporting hundreds of participants through guided programs and trainings each year.
127,000 Audio Listens
Extending mindfulness practice beyond the classroom through accessible resources.
22 Professional Programs
Bringing mindfulness training into professional and organizational settings.
How We Support You
Mindfulness Programs
Evidence-based courses that help individuals reduce stress, strengthen attention, and build lasting well-being through guided mindfulness practice.
Professional Training
Specialized training for healthcare providers, educators, and professionals looking to integrate mindfulness into their work and leadership practices.
Research & Collaboration
Interdisciplinary research and partnerships that advance the science of mindfulness and expand its impact across healthcare, education, and communities.
Rooted in Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-Based Stress Reduction (MBSR) is an evidence-based program developed by Jon Kabat-Zinn that uses meditation, body awareness, and mindful movement to help people respond more skillfully to stress.
For decades, MBSR has supported improvements in mental health, resilience, and overall well-being across healthcare, education, and everyday life.
🧪 Evidence Based
🏥 Clinically Informed
🤍 Compassionate Practice
Research & Collaborations
The Center for Mindfulness partners with healthcare systems, educators, and community organizations to apply evidence-based mindfulness in real-world settings.
In 2024, five featured research and collaboration initiatives focused on expanding mindfulness across diverse contexts — including wellness training for law enforcement professionals, prehabilitation programs for surgical patients, compassion-focused mentorship for undergraduate students, classroom-based educator initiatives, and climate resilience programs for college students.
Together, these efforts advance mindfulness through research, education, and community engagement.
Mindfulness is meant for everybody. In attempts to make Mindfulness available to all and in response to the growing interest for Mindfulness Resources in various languages, we now have websites available for Japanese speakers.
Welcome to the UC San Diego Center for Mindfulness Resource page. We are pleased to offer the following resources, in the form of information and links, in our continued efforts to provide individual and community support. Please select the links below to receive further information on the selected topic.
Continuing Practice
Are you a graduate of one of our 8-week MBSR, MSC and mPEAK programs? We have weekly support programs for graduate of one of our 8-week programs.
Join our free online Book Club featuring authors from the UC San Diego Center for Mindfulness and leaders in the field. Sessions are held on Zoom (dates may vary).
Explore guided meditations from our mindfulness programs, including foundational and short-form practices available for download (MP3). Watch educational videos—produced in partnership with UCSD-TV—on mindfulness and the science of stress.
Explore the latest news, features, podcasts, vodcasts, and blog posts spotlighting the UC San Diego Center for Mindfulness. Discover expert insights, media highlights, and conversations shaping the field of mindfulness today.
Sara Schairer is the founder and executive director of Compassion It®, a global nonprofit and social movement promoting daily compassionate action, and creator of the Compassion It® wristband. She develops and leads workshops on burnout prevention, implicit bias, mindfulness, and compassion, and is a senior facilitator of Compassion Cultivation Training®.
Bio
Sara Schairer is the founder and executive director of Compassion It®, a nonprofit organization and global social movement whose mission is to inspire daily compassionate actions and attitudes. She created the one-of-a-kind reversible Compassion It® wristband that inspires compassion on six continents, 50+ countries and all 50 US states.
Sara develops and leads experiential workshops on burnout prevention, implicit bias, mindfulness, and compassion. A senior facilitator of Compassion Cultivation Training® (CCT) course developed at Stanford, Sara has led courses at the UCSD Center for Mindfulness, Kaiser Permanente, the Naval Medical Center, Donovan Prison, and Las Colinas Women's Detention and Reentry Facility. She also facilitated trainings in Africa sponsored by the Botswana Ministries of Health and Education.
Sara is contributing author to the book The Neuroscience of Learning and Development: Enhancing Creativity, Compassion, Critical Thinking and Peace in Education and guest blogs for the Chopra Center for Wellbeing. Her most rewarding and challenging role is being the mother of 12-year-old Hannah.
