Reclaiming Our Power
Heart Opening Practices to Develop Resilience
with Pawan Bareja, PhD
This course focuses on coming home to ourselves by reclaiming our power and reconnecting to our aliveness through trauma resolution. Through deep engagement with the Dharma and science-based somatic practices, we’ll explore ways to cultivate safety, kindness, and resilience while effectively balancing inner and outer stressors. Focusing on issues of eco-anxiety and ongoing racial injustice, we’ll cultivate the courage and agency necessary for individual and collective well-being, which better equips us to engage in transformative action within our communities.
Reflections from Past Participants
What You'll Practice
- Learn how trauma impacts the nervous system and how mindfulness can support healing
- Practice grounding techniques to anchor attention and restore a sense of safety
- Cultivate emotional resilience through lovingkindness, self-compassion, and forgiveness practices
- Build self-regulation skills to reduce anxiety, increase emotional flexibility, and stabilize mood
- Develop tools for working with anger, fear, and grief in ways that foster insight and release
This Course is for You if:
- Are seeking tools to heal from trauma or chronic stress through compassionate awareness
- Want to understand and support their nervous system with mindfulness and somatic practices
- Are processing eco-anxiety or the impacts of racial injustice and want to engage from a place of inner strength
- Are looking for science-informed practices that integrate with Dharma teachings
- You’re ready to bring more kindness, wisdom, and clarity into your relationships.
What You Receive
14 hrs of video teachings
6 hrs Guided meditations
Readings, Self-Inquiry, and Integration Practices
Live Community Question & Response sessions
Interviews with Founding Insight Meditation teachers
Lifetime Access to Course
Course Syllabus
- Intro & Welcome
- Practice: The First Foundation of Mindfulness
- Recognizing Trauma & Its Symptoms
- Practice: Anchoring in Your Space
- The Myth of Trauma Healing
- Practice: Shaking Into a Relaxation Response
- The Nervous System
- Practice: Mindful Orientation
- Practice: Lovingkindness
- Lovingkindness & Trauma Healing
- Practice: Orienting Toward Safety
- Practice: Resilience
- Notice, Name, Pause, Choose
- Practice: Tapping Out Anger
- Self-compassion & Resilience
- Practice: The Healing Journey
- Nervous System Resilience & Managing Anger
- Practice: Overcoming Fear
- Forgiveness & Apology
- Practice: Forgiveness
- Practice: Shaking, Orientation, Diaphragm Breathing
- Practice: Sweeping the Body with Gratitude
- Overview of The Nervous System
- Practice: Movement & Mettā
- Building Resilience Through How Self-regulation Builds Resilience
- Practice: Movement & Tapping for Relaxation
- Setting Intentions for Healing
- Practice: Orientation, Relaxation, Interoception
- The Fight Response
- Practice: Brāhmarī Breathing
- The Freeze Response
- Practice: Releasing Stress with Movement
- Managing Stress & Trauma in Everyday Life
Meet The Teacher
Pawan Bareja, PhD
Reclaiming Our Power: Heart Opening Practices to Develop Resilience
Pawan Bareja, PhD has practiced Vipassana meditation since 2001. She is a graduate of the Spirit Rock Teacher Training, a Buddhist Ritual Minister and a Community Dharma Leader at Spirit Rock. She has taught classes and daylongs on healing trauma using mindfulness at Spirit Rock, San Francisco Insight, EBMC, and Esalen. In her private practice as Trauma Resolution Practitioner, Pawan works with a diverse population of clients and teaches mindfulness meditation. For the past 18 years, Pawan has been a senior assistant at Somatic Experiencing trauma healing trainings and has traveled to India to teach this work to professional care providers.
Select Your Rate
Payment Plan
- Guided meditation sessions with master teachers
- Hear inspiring stories from decades of teaching
- Apply mindfulness to daily challenges
- Insights from Buddhism's influential teachers
- Live Q&A with teachers
- Lifetime access to recordings
11 weekly payments of
$99
Full Payment
- Guided meditation sessions with master teachers
- Hear inspiring stories from decades of teaching
- Apply mindfulness to daily challenges
- Insights from Buddhism's influential teachers
- Live Q&A with teachers
- Lifetime access to recordings
.
$999
- Scholarships are very limited and reserved for those who are truly experiencing financial hardship. Click here to apply.
Add-ons (Optional)
You can add during checkout
Continuing Education
5 CE Credits – $50
This program offers 14 CE credits for $140 for psychologists, California licensed MFTs, LCSWs, LEPs, LPCCs, nurses, and chiropractors, and may be applicable for other licenses. Please review our CEC information page for full provider information.
This program offers 14 homestudy CE credits for $140 for psychologists and California-licensed MFTs, LCSWs, LEPs, LPCCs, nurses, and chiropractors. Please review our Continuing Education Credit information page to determine if your association or board will accept credits offered by Spirit Rock.***
Teachings are appropriate for health care professionals as well as the general public. Healthcare professionals will learn the cumulative impact of stressors and traumas on individuals’ mental well-being, and practices to support these impacts. By incorporating practices such as loving-kindness and compassion, healthcare professionals can help individuals navigate the past traumas and daily stressors inherent in life. As clients and clinicians learn to turn inward for rejuvenation and healing, these transformative practices can serve as tools to soothe anxiety, quiet the inner critic, and foster a sense of connection and belonging.
Learning Objectives for participating health care professionals:
At the end of the program, you will be better able to:
- Describe three benefits of mindfulness practices as they relate to emotional regulation, cognitive function, and stress reduction.
- Identify two ways mindfulness can alleviate eco-anxiety, particularly through grounding techniques and cognitive reframing.
- Explain a mindfulness practice that can be used to reduce fear and anxiety, focusing on breathing exercises or body scanning.
- Discuss how mindfulness practices impact the human brain and body, including changes in brain structure and neuroplasticity, as well as physiological responses.
- Identify three symptoms of trauma and how mindfulness practices may help address these symptoms.
- Describe three mindfulness practices that build resiliency, emphasizing stress reduction, emotional flexibility, and mental strength.
- Explain the use of loving-kindness meditation to reduce anxiety and promote emotional well-being through compassion.
- List at least three signs of post-traumatic growth and three symptoms of trauma, as well as how mindfulness practices can support recovery and growth.
- Describe a practice that works with the autonomic nervous system to improve self-regulation, such as mindful breathing or progressive muscle relaxation.
- Explain three practices that activate the Vagus nerve relaxation response, enhancing the body’s natural capacity for stress recovery.
Continuing Education content level: Introductory
Please note:
- For full Provider information and additional CEC information, including attendance requirements, cancellation, and grievance policies, please visit our Continuing Education Credit information page.
- For those with licenses other than those listed above or from a different board or association than those listed on our CEC info page, please contact your licensing board or association directly to request pre-approval/acceptance of CE credits offered at Spirit Rock. Spirit Rock does not confirm the applicability of credit for those with licenses other than those listed.
- Spirit Rock is a provider approved by the California Board of Registered Nursing, Provider Number CEP16905 for 14 contact hours.
- Credit is awarded for instructional time only and does not include extended silent meditation, if offered.
- Attendance is demonstrated through a comprehensive assessment at the end of the course, with a passing criterion of at least a 75% score. The assessment may be repeated if necessary.
Frequently Asked Questions
How do I access my program on the Online Learning Platform?
Although our Programs are available on any device, we suggest using a computer (if possible) and Chrome or Firefox browser to log in: https://courses.spiritrock.org
To access the course:
• Use a computer and the Chrome or Firefox browser to log in at courses.spiritrock.org.
• Please note: Your login for the Online Learning Platform is separate from your Spirit Rock website login.
• Once logged in, your dashboard will display all your enrolled courses.
• Click on your program, then use the menu on the left to navigate through course sections.
How can I best view the content?
Although the Online Learning Platform works on mobile and tablet devices, for the best experience, use a desktop or laptop. This might be an easier way to find all the areas of the site as you are learning how it works.
What is the course format?
All of our on-demand courses are offered in a flexible self-study format, so you can access the materials whenever is good for you. Readings, video, audio, and all resources are structured for sequential access in our Online Learning Platform.
Can I participate from a different time zone?
Yes of course! We have students from all over the world participate in our courses. These self-paced study and practice courses are available wherever you are in the world, and whenever works best for you.
How long will I have access to the course?
You have lifetime access to the course and all materials.
I have more questions. Can you help me?
Yes! Please email us at courses@spiritrock.org with any questions that you might have.