CCT and Yoga!

Interested in jumpstarting -or activating- a sustainable meditation practice AND an intelligent yoga practice? Building resilience, strength and courage in Mind, Heart and Body? More meaningful connections with family, friends, self?

What to expect:
Each three-hour weekly session will include 2 hours of CCT and 1 hour of yoga asana. The 2-hour CCT format is comprised of meditation, review of related scientific findings, and exercises in group or self-discovery. The yoga portion of each session will offer mindful movement and breathing practices to encourage embodiment of the tools and concepts introduced in CCT.
Daily guided meditation to develop kindness, strength, resilience, courage, connection with others, and self-compassion. You will have permanent access to 8 guided meditations.

Compassion Cultivation Training (CCT)
CCT is an 8-week course that was developed at Stanford University’s Center for Compassion and Altruism Research and Education (CCARE) to support adults who want to live a more grounded and meaningful life. The guided meditations offered in this protocol are derived from practices found in the Tibetan Buddhist tradition yet they have been adapted to an urban, modern life and are non-denominational and secular.

Step 1: Settle the mind
Step 2: Cultivate loving-kindness
Step 3: Develop loving-kindness and compassion for oneself. 2 sessions for this step as it is often the most difficult one!
Step 4: Establish our shared common humanity, recognizing Interdependence
Step 5: cultivate compassion toward all others
Step 6: Building resilience to recognize the pain and suffering, and facing it with a warm embrace. Last session is to integrate all the steps in one meditation
Yoga and Mindful Movement
The Yoga practice offered in this workshop is specifically designed to accompany and enhance the CCT curriculum. It provides a platform for integrating loving-kindness and compassion into body, mind, and heart. This practice is accessible for all levels of practitioner, and no prior yoga experience is required.

COST: $350 for the whole workshop, $325 for early birds –sign up by September 14.
Please ask about our sliding scale!

Contact Maya at:​Contact Michelle at:

CCT at UW starts June 14, 2017

6:00pm – 8:00pm
Wednesdays, June 14 – August 9, 2017 | 6:00pm – 8:00pm

Please note there will not be class on July 5.

Registration is required. Please register here:

Course Description

Compassion Cultivation Training (CCT) is an 8-week educational program designed to help you improve your resilience and feel more connected to others—ultimately providing an overall sense of well-being. A compassionate attitude can greatly reduce the distress people feel in difficult situations and can become a profound personal resource in times of stress. Thupten Jinpa, the senior author of CCT, describes the program in these words: “What CCT aims to do is to make people become more aware and more connected with their compassionate nature so that their instinctive response to a given situation will come from that compassionate understanding standpoint rather than negative excessive judgement.”

There is a growing body of research which asserts the value of cultivating compassion. As a wholesome state of mind, compassion is essential to individual well-being. As an ethical orientation, compassion is also essential for sustaining rich nourishing relationships. As a social force, it is crucial for addressing global, socio-economic dilemmas.

Participants probe real-world questions such as: What is compassion? What blocks it? Are there limits to compassion? Is there a difference between empathy and compassion? If living from compassion is all it is cracked up to be, why is self-compassion so difficult? How do I enhance my resilience while decreasing worry? How do I jumpstart a sustainable meditation practice? How do I have more meaningful connections with family, friends and co-workers?

You will learn through instruction, meditation, mindfulness and experiential exercises how to cultivate the daily-life skills needed to strengthen the qualities of compassion, courage and resilience. We will discuss how you can “move your attention at will, and how attention is like a spotlight,” as Dr. Paul Gilbert says, “whatever it shines on is what becomes brighter in the mind…”

Not only has cultivating compassion been found to reduce the frequency and intensity of destructive emotions (such as anger and hatred), it is also a sustainable response to the suffering of others, and actually alleviates empathetic distress and burnout. Consequently, Compassion Cultivating Training is relevant to those in health and human services roles who regularly witness suffering in their work. The program is also of value to anyone challenged by suffering in themselves or in our world. This includes parents, caregivers, educators, healthcare professionals, therapists, executives, public servants, and people in a wide range of professions and life contexts. No previous meditation experience is required.

What to expect:

A two hour weekly class that includes discussion, and in-class partner and small-group listening and communication exercises
Daily meditation practices to develop kindness, empathy, compassion for others, and self-compassion
Real-world “homework” assignments to practice compassionate thoughts and action
Please see the course handout for more details.

Class Dates

8-week course on Wednesday evenings for 2 hours
Wednesdays, June 14 – August 9, 2017* | 6:00pm – 8:00pm

* Note: there will not be class on July 5.

Course Fees

$300.00 regular registration
$305.00: Registration with a certificate of completion to use for CEUs
$225.00 (25% off): UW Affiliate Registration, which requires department approval and budget number

Scholarships and income-based reduced fee options available. Please see the registration page for details, or email

About the Instructor

Maya is a certified CCT instructor by CCARE, Stanford University. A native of Beirut, Lebanon, Maya earned her B.A. in Political Science from the American University of Beirut. She moved to the US in 1989, at the height of the Lebanese war. As she continued her quest for peace in her country and region, Maya obtained a Master’s degree in Communication and Marketing from Boston University. She speaks French, Arabic, and English and is grateful for the cultural richness these languages encompass. Through this lens, Maya views compassion as a bridge between cultures and religions and as the cornerstone of a more peaceful world. In her teaching CCT, Maya continues to practice self-help and assist others in broadening compassion, which ultimately creates opportunities for peace. Maya is a certified yoga teacher, and teaches yoga in prisons to residents and staff.

Fall Session

Compassion Cultivation Training starts mid October on Mercer Island: Please contact me for more info if interested!

WHEN: Wednesday evening October 19, 26 November 2, 9,16,30 December 7,14

TIME: 6:30-8:30PM

WHERE: Mercer Island

The CCT program is offered in 8 weekly sessions, 2 hours each, and consists of six steps

Step 1, Session 1, involves settling the mind and neutrally observing one’s own thoughts and emotions

Step 2, Session 2, teaches participants how to cultivate loving-kindness and compassion for a loved one

Step 3, Session 3 and 4, helps the participant develop loving-kindness and compassion for oneself

Step 4, Session 5, establishes our shared common humanity, recognizing the interdependence of all living creatures and our fragile blue planet

Step 5, Session 6, deepens the ability to cultivate compassion toward all others, including those we perceive as difficult

Step 6, Session 7, involves visualizing transforming others’ pain and suffering and offering them one’s own happiness and joy

Session 8: The course culminates with an integrated daily compassion meditation practice


CCFW asks Maya…

What inspired you to start teaching Compassion Cultivation Training?
I noticed the impact of CCT on my personal relationships when I was still going through the CCT teacher training. I felt more in sync with my feelings and more clear and courageous during difficult interactions. I was able to hold the sorrow of grief in an open tender light.In our culture, compassion is often perceived as a weak trait. Yet my grit and courage were manifesting actively when I was engaged in compassion training. I felt a sense of urgency to teach CCT and share what I was learning: that cultivating our inner compassion makes us stronger, more resilient, and more courageous in embracing difficulties.

What two take-aways do you hope participants get in you CCT course?
First and foremost, I want participants to experience how moments spent in meditation are moments of growth, nourishment, and self-discovery: it makes us more aware of values such as the interdependence of life and equanimity of all things. I also hope that participants learn how meditation can take many forms and shapes as well as be adapted to an urban busy lifestyle.

What have you learned through your personal mindfulness practice?
Initially, I resisted starting a meditation practice because I thought that power yoga was enough and that I wouldn’t have time (or use) for both in my life. I discovered that meditation was a catalyst for my yoga practice to become more meaningful, and more conducive to self-discovery and healing. Now I slow down movement at times and “observe” how my body and mind are doing. I am able to realize how connected thoughts, feelings, emotions and sensations are, and I am less likely to disregard my sensations.

My meditation practice nourishes and manifests in all aspects of my life. For example, now I can see the red and orange leaves of a tree while stopped in traffic and let the awe sweep away the frustration. If an unpleasant memory about someone is gripping my stomach, I softly direct my thought towards the fact that this person is also a human being, and just like me they are thriving to be happy and free from suffering. I am grateful for the many ways meditation has given me tools for simple mind shifts.

Maya’s course runs from July 21 through September 8. Classes meet on Thursday evenings from 6:00 – 8:00pm. The cost is $275; scholarships and income-based fee reductions are available. Visit the CCFW website for details and to register.

What people say about CCT

“The most important part of this CCT class for me was the continued understanding of the science behind mindfulness so as to pass on the understanding and practices to my 4th grade students. I loved hearing about the honest struggles with self compassion from the other CCT participants.  It helped me relate and open my heart to them and to be open to the possibilities of what might be going on in the minds of my students in elementary school as they learn more about mindfulness and compassion. When I heard the other CCT participants’  speak out about their questions and struggles with compassion during our time in class, it deepened me.” Kim Longmore, 13 April 2016

“I see this meditation course as a seed that has been deeply rooted within me. I now have the opportunity to continue to learn more about myself and others – knowing we all love and suffer. Instead of jumping to conclusions and judgments, I am now reminded that I can pause instead of reacting.” Patti Vogel, 13 April 2016

Dear Maya, with gratitude I would like you to know that this time we have shared has been an informative, opening, wonderful step in my journey. I felt that I was ready for it and as I hoped it has challenged me, opened my heart and mind wider, and allowed me to have the tools to continue to focus on my intention and work to be a more open, foregiving and loving person.

My advice? Sometimes the best thing is for someone to shine a light on our momentary bitchiness. It can allow us to see it and grow into someone better.” Jess, 13 April 2016

This class has changed how I feel about compassion. I have been able to find compassion easier and in a way I was never able to before. I have watched how it has changed and evolved my interactions with people around me in a positive way. Also with myself. Reminding myself to have compassion for myself. When I am in a situation where I am uncomfortable, take the steps I need to, to take care of myself.

I struggle to make time to meditate. I have learnt from CCT to embrace the time I have. Not to be hard on myself for not meditating. Finding other ways to meditate. Throwing on the wheel, Drawing, Breathing.” Lauren Halvorsen, 13 April 2016

CCT at UW Jan 2017

Please contact maya at for any questions –

Fall 2015 and Spring 2016 CCT

JOIN ME FOR CCT  Fall 2015 or Spring 2016 on Mercer Island!
As a growing number of our daily interactions happen in the digital world, the skills of listening, compassion, and empathy are often lost. This nine-week course will help you develop those skills and put them to use in your everyday life. Instructor Maya Nader will teach mindfulness techniques and meditation, cultivation of loving-kindness for loved ones and for oneself, developing compassion for our neighbors, our planet and more.
This class helps to:
• Jump start personal meditation practice. • Improve one’s communication skills.
• Develop resilience, courage, and a way to connect better with others

THURSDAYS 10:30 AM -12:30 PM
OCT 22, 29 • NOV 5,12,19 • DEC 3,10,17

FRIDAYS 10:00 AM – 12:00 PM, April and May 2016

What is CCT? by Leah Weiss, CCT senior teacher

Bringing Compassion to Everyday Life with Compassion Cultivation Training (CCT)

By Leah Weiss, PhD, MSW

Many of us are called to make the world a better place, but it isn’t necessarily clear where to start. We want to respond to the big and small suffering in our communities and the larger world but it isn’t straightforward how to do this in a way that is both sustainable for ourselves and objectively impactful. Out of the desire to support people in embodying compassion in the midst of busy, complicated lives, the idea for the Compassion Cultivation Training Protocol was born.

The Compassion Cultivation Training (CCT) program was developed at Stanford University’s Center for Compassion and Altruism Research and Education (CCARE). CCARE investigates methods for cultivating compassion and promoting altruism within individuals and society through rigorous research, scientific collaborations, and academic conferences. CCT and other featured public events and programs belong to the educational part of CCARE or the E in the acronym CCARE.

The CCT protocol was created by Thupten Jinpa, a former Tibetan monk and the principal English interpreter for the Dalai Lama. The program was enhanced with contributions from an interdisciplinary team of researchers including neuroscientists, psychologists, and contemplative scholars – Kelly McGonigal, Margaret Cullen, Erika Rosenberg, Leah Weiss, and Philippe Goldin.

To date, CCT has been offered to the general population, healthcare workers, teachers in K-12 education, leadership training programs, and to trauma survivors, among others. The course has been offered at Stanford University, UC Berkeley, Google, the Cancer Support Community, Sharp Healthcare in San Diego, VA hospitals, hospice centers, and PTSD treatment centers. There have been approximately 100 teachers trained in the method and the course has been offered in North America, Europe, and in countries such as Australia, Colombia, Mexico and Botswana. The senior teachers also offer condensed versions of the course. We anticipate that the program will be further customized to meet the needs of specific populations and cultures over time.

The formal meditations offered in this protocol are principally derived from compassion practices found in the Tibetan Buddhist tradition. They have, however, been adapted to suit the needs of a multicultural context and for use by people from diverse ethnic, religious, and cultural backgrounds. Special care has been taken to ensure that the practices presented are thoroughly non denominational and secular.

The Compassion Cultivation Training (CCT) program consists of six progressive steps.

Step 1 involves settling the mind and learning to focus it—skills essential for any form of reflective mental exercise – as well as learning to neutrally observe one’s own thoughts and emotions, the basic elements of mindfulness practice. This creates a solid foundation for steps 2 through 5, which comprise the actual compassion cultivation practices.

Steps 2 teaches participants how to cultivate loving-kindness and compassion for a loved one;

Step 3 helps the student develop loving-kindness and compassion for oneself;

Step 4 establishes the basis for compassion toward others by embracing shared common humanity and appreciating the deep interconnectedness of self and others. The phrase ‘just like me’ is used as a reminder that all people – even those who we appear to have nothing in common with – wish to be happy and free from suffering;

Step 5 deepens the ability to cultivate compassion toward others, including even those with whom we might have some negative experiences or difficulty;

Step 6 is an active compassion practice and involves visualizing transforming others’ pain and suffering and offering them one’s own happiness and joy.

Finally, in week eight, the course culminates with an integrated practice that builds on the preceding steps, and synthesizes the various trainings into a comprehensive, daily compassion meditation.

Research on CCT to date is briefly summarized below with more details/citations available on the CCARE website. [1]

  • CCT engenders significant improvements in all three domains of compassion – compassion for others, from others, and for self.

  • The amount of time spent in meditation practice was also tracked during the course and a dose response was found (more meditation practice yields more impact).

  • Mindfulness skills, self-efficacy, care for self and others, and mind wandering toward pleasant topics increased as a result of CCT.

  • Worry and mind wandering onto unpleasant topics, on the other hand, decreased after taking CCT.

Moving forward, we remain committed to implementing CCARE’s mission to increase compassion and promote altruism on the individual and societal levels. We aspire, through the medium of education, to cause a tipping point that will lead to a world that is equitable, peaceful, and healthy.

Leah Weiss, Ph.D., MSW is Director of Contemplative Education and Scholarship at HopeLab. She is also a lecturer at Stanford Business School and Senior Teacher of the Stanford Compassion Cultivation Program. Dr. Weiss has taught in a variety of settings, including Harvard-affiliated hospitals, Stanford School of Medicine, and Veterans with PTSD at the Department of Veterans Affairs. She received her B.A. from Stanford University, her M.A. degree in clinical social work from Boston College, and her Ph.D. in theology and education from Boston College. Concurrent with her graduate work, she completed the traditional teacher-training curriculum of the Nyingma school of Tibetan Buddhism in the context of four silent, cloistered 100-day meditation retreats, one 6-month retreat, and dozens of weeklong retreats.

[1] Jazaieri et al., 2012, 2014, 2015. See CCARE website for complete citations.

The Compassion Cultivation Training (CCT) program is being taught in various places around the world. If you are interested in taking a CCT class, please check the CCT Directory to find out if there is a certified teacher in your area. If you are interested in becoming a CCT certified teacher, or if you simply want more information on the educational or research programs at Stanford’s Center for Compassion and Altruism Research and Education (CCARE), please visit the CCARE website.

The Catalyst is produced by The Shift Network to feature inspiring stories and provide information to help shift consciousness and take practical action. To receive The Catalyst twice a month, sign up here.

This article appears in:
2015 Catalyst, Issue 13: The Dalai Lama’s 80th Birthday Gift – Global Compassion Summit

What people say about CCT

I thoroughly enjoyed Maya’s CCT meditation training course. I found the sessions enlightening and useful for me as I journeyed through meditation. I found the guided meditation easy to follow and they supported my practice of compassion towards others and myself. I would recommend her CCT course to others looking to build empathy and compassion for themselves and others. Julia Van Dyne