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mPEAK is an intensive course in mindfulness training for those who seek to draw upon this proven practice to achieve their goals, both personal and professional, as well as attain new levels of performance and success. This cutting-edge 8-week course is built around the latest brain research related to peak performance, resilience, focus, and “flow”. The mPEAK program enhances the human capacity of mindfulness through established and empirically supported practices and exercises, tailored to fit the needs and desires of the team, organization or individual.

As with physical training, this mental-emotional training program is based upon the understanding that optimal outcomes occur most often when participants continue to engage in the practices and exercises on a daily basis as a part of their training regimen. Mindfulness is effective precisely because it is a way of being and relating to all aspects of life, rather than a specific technique or tool for a particular goal. The foundation of this program is drawn from the highly respected and empirically-supported Mindfulness-Based Stress Reduction (MBSR) program. Additionally, the program incorporates specific practices and exercises formulated to correspond to recent neuroscientific findings, competitive advances, and related research regarding optimal performance.

The mPEAK program was developed in conjunction with the US National BMX Cycling Team in 2014, as a collaboration between the coaches of the team, UC San Diego neuroscientists Drs. Lori Haase and Martin Paulus, and the UC San Diego Center for Mindfulness Founding Director Dr. Steven Hickman and former Managing Director Allan Goldstein.

Whether you are an athlete, business professional, or simply want to participate in a program that brings together the latest neuroscience and mindfulness training to enable you to be at your best please join us by registering for the mPEAK program. Help spread the word by letting your colleagues and friends in San Diego know about our mPEAK program. 

Topics Covered

PILLAR ONE

Inhabiting Your Body
The first section of the course establishes the body as the primary focus of attention and platform upon which mindfulness unfolds. It is designed to introduce participants to the experience of mindful awareness of the body, including interoception and proprioception.

PILLAR TWO

Getting Out of Your Own Way and Letting Go
The second section is devoted to addressing initial challenges encountered by participants, the universality of the wandering mind and the fruitlessness of trying to stop the mind from wandering. Recognizing “story” and the way in which we think influences how we perform.

PILLAR THREE

Dancing With Pain and Working with Difficulty(Fear, Stress and Failure)
The third section is intended to challenge the notion that avoidance is the best strategy when it comes to difficulty arising (e.g. pain, fear, stress, failure, etc.) and to use the experience of working with the body as a way of grounding oneself in the moment in the face of difficulty.

PILLAR FOUR

The Pitfalls of Perfectionism and the Glitch in Goals
This final section deals specifically with the contradictory nature of some concepts and attitudes that seem to be positive, but have some hidden limitations. Perfectionism and self-criticism can seem to be good motivators, but research clearly shows that people perform more effectively when motivated by encouragement, reward and self-compassion. Specific exercises and practices will be taught to address these findings and support people in finding optimal ways to motivate themselves and achieve their goals.

Join us for a special evening of dialogue, inspiration, and reflection — an exploration of conversations on the personal and professional journey into integrative medicine and whole-person health — taking place on Monday, June 15 at UC San Diego. This unique event will bring together five nationally recognized integrative physicians for an engaging panel discussion exploring the personal experiences, professional journeys, challenges, and moments of transformation that shaped their paths into integrative and whole-person healing. Moderated by Daniel Vicario, MD, ABIHM, the conversation will offer an authentic and deeply human perspective on the evolving future of medicine —one that seeks to unite scientific rigor with compassion, connection, meaning, and the healing of the whole person.

This gathering aims to create a space for curiosity, inspiration, and meaningful dialogue across disciplines and perspectives. Topics will include the integration of conventional and complementary approaches to care, physician wellness and purpose, mind-body-spirit dimensions of healing, patient-centered care, and the growing movement toward a more compassionate, collaborative, and humanistic healthcare system. Whether you are deeply involved in healthcare or simply interested in the future of healing, this promises to be a thought-provoking and energizing evening that invites us all to reimagine what medicine can become when we care not only for disease, but for the whole human being.

Food as Medicine at Home offers hands-on cooking classes streaming from the comfort of your own kitchen. Classes apply plant-based nutrition principles to support balanced healthy eating habits.

Participants learn about key nutrients—fat, protein, carbohydrates, fiber, vitamins, and minerals—as well as therapeutic approaches for managing body weight, blood sugar, cholesterol, blood pressure, gut health, inflammation, hormones, and longevity.

Course Highlights

• Learn the benefits of functional ingredients, food combinations, and dietary patterns
• Apply therapeutic nutrition principles to common health challenges
• Experience plant-based recipes that are easy to prepare and delicious
• Develop cooking skills for menu planning, bulk cooking, and batch cooking
• Live Q&A with an integrative registered dietitian each class

Class 1 – Natural Detox Support

Gentle detoxification to combat chronic disease, inflammation, and aging.

• Culinary focus: Cooking methods for nutrient preservation; reducing toxin exposure
• Health focus: Supporting natural detox pathways
• Activity: Habit Tracker
• Recipes: Collard Wrapped Chickpea Tapenade, Tahini Dipping Sauce, Quick Pickled Vegetables, Ginger Peach Iced Tea

Class 2 – Anti-Inflammatory Super Foods

Functional foods with anti-inflammatory benefits.

• Culinary focus: Preparing pulses and whole grains; batch cooking
• Health focus: Fiber and microbiome health
• Activity: Meal planning
• Recipes: Herb and Citrus Baked Salmon (or Tofu), Forbidden Rice with Ginger Turmeric Dressing, Miso Glazed Bok Choy, Triple Berry Apple Chia Compote

Class 3 – Fiber & Natural GLP-1 Boosters

Foods that naturally support satiety, digestion, and the body's innate GLP-1 production.

• Culinary focus: Pulses, whole grains, batch cooking
• Health focus: Satiety, digestion, metabolic health
• Activity: Meal planning + probiotic food take-home recipes
• Recipes: Lentil Bolognese, Go Green Buckwheat Risotto, Sparkling Green Tea with Basil Seeds

Class 4 – Ayurvedic Nutritional Healing

An introduction to Ayurvedic cooking: achieving balance among mind, body, and "dosha."

• Culinary focus: Cooking to sustain a healthy diet
• Health focus: Macronutrients, micronutrients, and functional foods for disease
• Activity: Menu and recipe adaptations
• Recipes: TBD

Frequently Asked Questions

How long is each class?
Each class is 1.5 hours via Zoom. Plan 30–60 minutes before and after for grocery prep and cleanup.

Is this a vegan cooking class?
Yes, all recipes are 100% plant-based. The broader approach focuses on whole-food, plant-based eating; animal proteins may be discussed in context.

Will food allergies be considered?
Yes. Please indicate any food allergies at registration so the instructor can offer substitutions.

Can my family members participate?
Immediate household members are welcome to cook along. Those outside your home should register separately.

What technology is needed?
All classes are held via Zoom. You'll need a Zoom-compatible device. Links are sent weekly before class.

Can I contact the instructor outside of class?
Yes — email CINinfo@health.ucsd.edu.

With mindful self-compassion, we’re better able to recognize when we’re under stress and face what’s happening in our lives (mindfulness) and to take a kinder and more sustainable approach to life’s challenges. Self-compassion gives emotional strength and resilience, allowing us to recover more quickly from bruised egos to admit our shortcomings, forgive ourselves, and respond to ourselves and others with care and respect. After all, making mistakes is part of being human. Self-compassion also provides the support and inspiration required to make necessary changes in our lives and reach our full potential.

Research has shown that self-compassion greatly enhances emotional well-being. It boosts happiness, reduces anxiety and depression, and can even help you stick to your diet and exercise routine. And it’s easier than you think. Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you needed it most? All that’s required is shift in the direction of our attention—recognizing that as a human being, you, too, are a worthy recipient of compassion.

At the completion of this program, participants should be able to:

• describe the theory and research supporting mindful self-compassion
• motivate themselves with encouragement rather than self-criticism
• relate to difficult emotions with greater moment-to-moment acceptance
• respond to feelings of failure or inadequacy with self-kindness
• begin to transform difficult relationships, old and new, through self-validation
• practice the art of savoring and self-appreciation
• integrate core mindfulness and self-compassion exercises into daily life
• teach simple self-compassion practices to patients, students, or clients

Please Note: Those who have completed a UC San Diego Mindfulness-Based Stress Reduction (MBSR) program can receive a $50 discount on the 8-Day MSC Program or the 5-Day MSC Intensive Training Program. (Not applicable for Introduction to MSC Workshop, SC-MSC, or 2-Day MSC Core Skills Workshop.) Please email us (mindfulness@health.ucsd.edu) before you register to receive your discount code.

This skill-building kid's program (ages 7-12) utilizes a combination of age-appropriate exercises - mindfulness, yoga/mindful movement, art, meditation practices, and multimedia - to cultivate kindness, encourage insight, build skills of self-awareness and empathy, and strengthen the capacity for greater emotional regulation and stronger emotional resilience.

Kids can easily experience what is commonly known as the "monkey mind," a mind that jumps around, and is continually distracted by thoughts and ruminations about the past and future. Neuroscience research provides strong evidence that when practiced, mindfulness can help to calm the mind and body, alter the structure and function of the brain/pre-frontal cortex, and promote a greater sense of well-being.

One of our students stated, "I may not always understand my feelings, but I know if I name it, I can tame it. I can choose what is important to pay attention to and can focus better when I need to." By building the capacity to become more self-aware, kids develop greater resilience and emotional strength in the face of adversity. Mindfulness and self-kindness help to cultivate the skills to respond with greater kindness and generosity to the needs of others as well as their own.

The kids will learn:

• To understand and manage big emotions 

• Feel calmer and less anxious 

• To be kinder to themselves and others

• To treat themselves with care instead of harsh self-criticism 

• Improve focus and learning 

The kids will practice:

• Short meditations and breathing techniques 

• Reflection exercises 

• Group discussions and sharing

• Movement to foster the mind and body connection 

• Short and engaging practices to use “in the moment”

Don't know where to start? Our Mindfulness-Based Stress Reduction (MBSR) program is our flag-ship program and a great place to learn about mindfulness and what it has to offer in your life.

Many participants come to us suffering from the following:

• Chronic pain
• Stress, anxiety, and worry
• Chronic or life-threatening medical illnesses
• Depression
• Relationship difficulties
• Sleep disturbance
• Hypertension and headaches
• Grief and loss

Now is the perfect moment to bring balance back into your life with this evidence‑based, 8‑week MBSR program—designed to help you regain calm, resilience, and heightened awareness.

MBSR involves cultivating a different relationship between you and the things that challenge you in your life, and relies completely upon the tools you already have. Specifically, mindfulness helps you access the ability to be non-judgmental, compassionate, patient, present and aware.

However, just because you have the inner wisdom and resources to contend differently with your life and all its aspects, does not mean that you routinely use them. Most of us are on “auto-pilot” much of the day and tend to react much more than we respond to the decisions and situations we face. Our courses are intended to develop the innate ability to cultivate mindfulness over “mindlessness”, with which we are all familiar. 

This is an opportunity to rediscover yourself and to access the qualities and strengths you possess deep inside. 

Mindfulness-Based Stress Reduction (MBSR) was developed by Dr. Jon Kabat-Zinn, a professor emeritus of medicine and the creator of the 'Stress Reduction Clinic' and the 'Center for Mindfulness in Medicine, Health Care, and Society' at the University of Massachusetts Medical School, and the author of many books including Full Catastrophe Living.

MBSR All-Day Session (Included in our registration):

As part of the MBSR course, we offer an All-Day Session of Mindfulness, typically held between weeks 6 and 7. This teacher-led silent retreat is a chance to experience mindfulness practices you have already been learning—such as sitting meditation, mindful movement, walking meditation— in a supportive and spacious way. You'll also have the opportunity to reflect and share your experience at the end of the day and during class.

MBSR Orientation Video

In the past 20 years, an emerging field of research has demonstrated how dysfunctional circadian rhythms underlie a host of chronic physical and mental disorders, including inflammation and neurodegeneration.

Every cell in our body has its own innate circadian clock, organized by the master circadian pacemaker housed in the suprachiasmatic nuclei in the brain. When synchronized, the organism functions effectively at the cellular, tissue, and systemic levels in its ability to adapt to change. Cellular metabolism, epigenetic modification, gut microbiome function, immune response, and cognition all depend on our connection to the rhythm of day and night.

For over 2,000 years, East Asian Medicine has based its understanding of health on our deep connection to the dynamic processes of circadian and seasonal cycles described as Yin and Yang. Light and dark function as fundamental mediators of organ function that promote immune resilience, mental health, and longevity.

In this presentation, Z’ev Rosenberg, LAc, and Stephen Cowan, MD, co-authors of A Ring without End, will discuss an ecological medical approach to improving circadian rhythm regulation. Through case discussions and clinical examples, they will explore the implications of circadian health in the treatment of hospitalized patients.

Agenda

9:00 AM – 12:30 PM
Presentation and case discussion

12:15 – 1:30 PM
Q&A, book signing and lunch break

1:30 – 2:30 PM
Optional clinical session

Make an Inner Difference.

In partnership with UC Irvine - Susan Samueli Integrative Health Institute (SSIHI), this highly interactive 8-week course will support you to:

• Understand the current state of our planet and the role you want to play in making a difference.

• See the world through new eyes and feel connected to yourself, others, and the planet.

• Learn evidence-informed, mindfulness and self-compassion practices that lead to a shift in awareness.

• Work skillfully with feelings of overwhelm, climate anxiety, and worrisome thoughts.

• Strengthen emotional balance, personal resilience and ecological awareness.

• Listen to nature’s wisdom and what she has to teach us through experiential nature walks on your own time.

• Collaborate with like-minded people and work on a purposeful "handprint" project.

This 8-module mindfulness-based program helps participants navigate climate anxiety and transform it into meaningful, sustained action. Experience the power of inner resilience, connection, and shared purpose in facing today's ecological and social challenges.

Human well-being is inseparable from the integrity of Earth's natural systems. This course supports the development of emotional balance, personal resilience, and ecological awareness, and helps you to remember your deep interconnectedness with nature. Experiential sessions with mindfulness and self-compassion practices including interpersonal meditation will equip you with practical tools for self-awareness, emotional regulation, and collaboration. Themed nature walks between sessions will deepen your sense of embodied rationality within systems. You will experience the support of the group's wisdom and design a personal, purposeful initiative towards more ecological responsibility and connection with self and others. 

Please feel free to watch the Nature Awareness Information Session HERE.

Why might I take this course?

Shift to a Greener Mindset.

• The intention of this course is to offer a transformational process for a mindset shift leading to long-term and systemic thinking and acting, fostering a transition towards more green and fair societies.

• This course is open to anyone who wants to strengthen their relationship with nature, is drawn to meeting like-minded people, worries about the state of our planet, and wants to turn feelings of helplessness into a sense of agency and meaningful action. 

How do you typically react to difficulties in life—work stress, feeling rejected, physical problems, or financial hardship? Most of us instinctively fight negative experiences and find fault in ourselves when things go wrong. This tendency adds stress and self-criticism that can worsen anxiety, depression, and other challenges.

Mindful Self-Compassion (MSC) teaches a different approach—learning to calm and support yourself when you’re struggling, much like you would for a close friend. Self-compassion is a skill that can be learned by anyone and is a courageous mental attitude that helps reduce self-judgment and emotional reactivity.

With mindful self-compassion, participants learn to recognize stress, respond with kindness, and build emotional resilience. Research shows that self-compassion can increase happiness, reduce anxiety and depression, and support healthy behavior change.

The 8-week MSC program consists of weekly sessions in a group format, along with guided practices and opportunities to integrate mindfulness and self-compassion into daily life.