Mindfulness & Meditation Coaching
– For Individuals –
Mindfulness is for anyone ready to develop a practice that changes the depth at which you meet the present moment. The pleasant ones and the difficult ones.
My Clients
Individuals & Small Groups: If you are ready to reduce stress and anxiety, be more present and grounded, or gain a deeper awareness of your tendencies, the evidence-based practices I offer may be right for you. Most sessions are one-on-one and available both in-person and virtually. Small group meditations and discussions are a wonderful complement to individual work and build a shared understanding and a sense of community with like-minded people.
Businesses & Organizations: Bringing mindfulness into your workplace is an effective way to strengthen employee resilience, communication, relations, and efficiency. Visit the Mindfulness Coaching for Businesses page for details or Contact me if you believe your workplace could benefit from integrating mindfulness into the culture and workflow.
My Approach
Mindfulness coaching isn't about learning to stop thinking or achieving a particular state of calm. It's about developing a different relationship with your experience — one with more room to be with what's present, and have less automatic reactivity to it. Sessions draw on evidence-based practices rooted in mindfulness-based stress reduction techniques and are combined with depth-oriented inquiry that helps you understand not just what you're experiencing, but why certain patterns keep showing up. Over time, this work ripples outward into mental clarity, a calmer nervous system, and richer personal relationships.
The work is built through consistent meditation training and meaningful discussions that help you integrate a mindful presence into the texture of your daily life and daily interactions.
I draw on 11+ years and thousands of hours of practice, training, and study. I practice what I teach and have experienced directly the life-changing benefits. It’s an honor to support my clients in their journey to greater wellness and grounded presence.
Session Framework
Sessions are offered in two formats:
50-minute sessions are focused and consistent, providing a check-in on what's present, a guided practice tailored to where you are, and time to integrate what arose. 50-minute sessions work well for clients building a steady practice or maintaining momentum between life's demands.
80-minute sessions offer more opportunity to go beneath the surface. In addition to extended practice, there's time for deeper inquiry exploring the patterns, resistances, or questions that need greater attention. These are a good fit if you're working through something more layered, want to move slowly with what's coming up, or are struggling to establish a daily mindfulness practice.
Both formats are available in-person or virtually.
“Even the longest path begins with the first step.”
IT MATTERS HOW WE LEARN MINDFULNESS
What Is Mindfulness
Mindfulness has many forms and definitions. From my coaching lens, mindfulness is the conscious choice to be aware, inquisitive, and concentrated on the present moment. This active choice reduces the space our busy minds have to ruminate on the past or be weakened by worrying about the future.
Beautifully simple in concept yet genuinely difficult to sustain in practice, mindfulness is much like nutrition and exercise for the body. It promotes wellness, stability, sharpness, and strength while reducing stress and anxiety and improving emotional regulation*.
*Mindfulness is a wonderful complement to, not a replacement for, licensed mental health treatment. Ridgewater Wellness offers coaching, not licened mental health treatment.
How We Learn Is Important
"Instructor-led face-to-face mindfulness-based interventions yield more considerable impact on global cognition, sustained attention accuracy, and subjective cognitive functioning, highlighting the value of delivery by a qualified practitioner." Zainal et al., 2025
While any mindfulness effort can be beneficial, research shows that working with a qualified instructor produces meaningfully stronger outcomes than self-guided digital programs.
Benefits Supported by Science*
While mindfulness and meditation date back thousands of years, science only began extensively investigating its benefits in recent decades. The following are well-supported, consistent benefits across psychology, neuroscience, and medicine. Mindfulness can produce meaningful benefits in a relatively short period of time. As little as 10 minutes per day over 8 weeks is demonstrably effective with lasting benefit.
Reduced stress. Just 10 minutes of daily meditation over 8 weeks produced large, lasting reductions in stress and job strain in a workplace study of nearly 1,500 employees, with benefits holding at 4-month follow-up. (Radin et al., 2025)
Meaningful relief from anxiety. Research has found that structured mindfulness programs have produced anxiety relief comparable to medication in clinical trials, underlining how powerful the practice can be when applied consistently. (Hoge et al., 2023)
Better emotional regulation and resilience. An 8-week mindfulness program produced large reductions in burnout and significant increases in resilience in students under acute academic stress, with all benefits holding at two-week follow-up. (Chen et al., 2025; Hoge et al., 2023; Holzel et al., 2011)
Improved focus, attention, and cognitive performance. The largest review of mindfulness and cognition to date with 111 randomized controlled trials and 9,538 people; found consistent improvements in focused attention, working memory, impulse control, and mental flexibility. In-person instruction outperformed self-guided apps. (Zainal et al., 2025; Jha et al., 2007)
Improved memory and learning. Brain scans before and after an 8-week mindfulness program showed measurable growth in the hippocampus, the brain's primary center for forming and storing memories; confirming structural, not just psychological, change. (Zainal et al., 2025; Holzel et al., 2011)
Reduced depression and lower relapse risk. Clinical mindfulness therapy has been shown to reduce depression relapse risk by 31% compared to standard care. This is compelling evidence of how deeply the practice can affect mental health when delivered in a structured, therapeutic context. (Kuyken et al., 2016)
Increased compassion, empathy, and social connection. Across 31 studies and 17,241 people, mindfulness was consistently linked to greater kindness and prosocial behavior; changes were confirmed by independent observers in actual behavior, not just self-report, and held across ages, genders, and meditation styles. (Donald et al., 2019; Luberto et al., 2018; Holzel et al., 2011)
Reduced ADHD symptoms and improved daily functioning. In a meta-analysis of 10 controlled trials, adults with ADHD showed meaningful reductions in core symptoms and the strongest gains in overall daily functioning; improvements were confirmed by both self-report and independent observers. Best understood as a complement to, not a replacement for, existing ADHD treatment. (Kim et al., 2025)
Possible benefits for immune function and inflammation. Early research suggests mindfulness may support immune cell function and reduce inflammation, though this area continues to be actively studied and findings remain preliminary. (Black et al., 2016; Holzel et al., 2011)
*The research cited on this page was conducted in clinical and academic settings. Mindfulness coaching is NOT a form of psychotherapy, counseling, or medical treatment and is not a substitute for professional mental health or medical care. If you are experiencing a mental health condition, please consult a licensed professional.
RATES
Working Together
In-person and virtual rates are equivalent.
50-minute session = $120
80-minute session = $150
Packages
Three 50-min sessions (save 10%)
Three 80-min sessions (save 10%)
If cost is a barrier, let me know. I can work with you on a sliding scale.
Balance, presence, and self-awareness are skills. Let’s build them together.