Shaiman Psychotherapy, LLC

Zachary Shaiman, LCSW

Mindfulness Meditation

Table of Contents

What is Mindfulness?

If you asked ten people to define the term ‘mindfulness,’ you might get twenty different answers. For our purposes, mindfulness is a practice of cultivating an awareness of the present moment that is free of judgment or bias. It is a quality of kind attention to our experience as human beings, with a focus on enhancing our clarity, gentleness, and resilience.

Mindfulness practices are derived from ancient practices, some of which are over 4000 years old. Siddhartha Gautama, often referred to as the Buddha (a Sanskrit term which means “The Awakened One”) expanded on these ancient practices to cultivate a stable, focused, and tranquil mind. In more recent traditions originating in India and Tibet, these mindfulness practices became a foundational practice for developing insight. Over time, Tibetan teachers have outlined these progressive stages of stability leading to the absorption of knowledge and wisdom.

Jack Kornfield, psychologist and spiritual teacher, writes:

“When we let go of our battles and open our heart to things as they are, then we come to rest in the present moment. This is the beginning and the end of spiritual practice.”

Current Offerings

In 2025, I was certified by Dharma Moon and Tibet House as a mindfulness meditation teacher in the Kagyu Karma lineage of Chögyam Trungpa Rinpoche, a Tibetan teacher. My mindfulness teaching practice provides various opportunities to learn, practice, and integrate the foundations of mindfulness into your daily life.

Introduction to Mindfulness

In this 4-week foundation course, students will learn core mindfulness practices, understand the science behind them, and develop a sustainable personal practice
* Includes course materials and audio recordings

Individual Sessions

Sit with Zac to receive personalized guidance tailored to your specific needs and interests. Develop a customized practice plan with accountability and support
* Virtual or in-person options available

Mindfulness for Specific Challenges

Targeted sessions with practices for forgiveness, anxiety, grief, life transitions, or workplace stress.
Combines evidence-based mindfulness approaches with compassionate presence

Mindfulness in the Workplace

Bring mindfulness to your organization through workshops, series, or retreats. Enhance focus, reduce stress, and improve team communication
Custom-designed to meet your organization’s needs
* Contact for pricing

We rely on people

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Resources

Recommended Reading

For Beginners

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For Deepening Practice

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Free Guided Meditations

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FAQ

Do I need a meditation teacher, or can I learn on my own?
You can absolutely start meditating on your own — in fact that’s how I began practicing! It’s helpful to start learning from books, apps, or online resources. Meditation has a long, rich history with roots in many different spiritual traditions, and it can be overwhelming for newcomers to find an entry point. Without regular practice, however, this knowledge may not be absorbed as insight. With that in mind, many people find it helpful to learn from a teacher or join a group for guidance, encouragement, accountability, and community.
Is there a ‘right’ or ‘wrong’ way to meditate?
There are many different traditions of meditation practices, each with their own merits and benefits. For example, if a person wants to become more mindful, they would practice mindfulness meditation; if a person wanted to become more compassionate, they would practice compassion meditation. With all of these options for meditation practices, consulting with a teacher can be beneficial for clarifying your intentions for starting your practice and finding appropriate practices to cultivate the qualities that interest you. The most important thing is to show up with an open and curious attitude.
How soon will I notice results from my practice?
You will notice the benefits of mindfulness (clarity, gentleness, and resilience) from consistent practice. Some people notice these benefits after just a few sessions, while for others it may take a few weeks of meditating regularly. Be patient and gentle with yourself as you build your practice. Each session will be different, and that’s okay.
How long should I meditate?
Consistency is more important than duration; regular, shorter sessions are often more beneficial than occasional long ones. For beginners, it is recommended to start with 20 minutes of daily practice, but if you can’t sit for that long, sit for 10 minutes. If you can’t sit for 10 minutes consistently, sit for 5 minutes. Some mindfulness is better than no mindfulness, but you can’t become more mindful without actually practicing mindfulness.
Do you offer financial assistance?
Yes. I believe mindfulness should be accessible to everyone. If cost is a barrier, please reach out to discuss scholarship options or alternative payment arrangements. I also offer several free or ‘suggested donation’ community events throughout the year.
Is mindfulness religious?
While mindfulness has roots in Buddhist traditions, the practices I teach are secular and accessible to people of all faiths or no faith. The focus is on developing attention, awareness, and compassion — universal human capacities that complement many spiritual and secular worldviews.

Events

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