Simple Teachings, Big Impact: Reflections on a Meditation Workshop

Christina Helms leading a meditation workshop at Three Birds Yoga Studio

This past weekend, I attended a four-hour meditation workshop at the NY Insight Center with Dan Harris and Leslie Booker. I knew walking in that I’d leave feeling inspired—these two teachers carry decades of wisdom and practice. But what struck me most was how their teachings, while profoundly rooted, always return to the simplest truths. I’ve long been drawn to Dan Harris because of his down-to-earth approach and his honesty about living with anxiety and depression. As a teacher and therapist who has wrestled with those same struggles (and who sometimes succumbs to imposter syndrome), I find it refreshing to see him talk about his imperfections with humor and humility. It’s a reminder I always need: we don’t have to be “perfect” to practice or to teach.

What the Buddha taught thousands of years ago is still true today: the path to healing often comes down to two things—community and compassion. Sitting in that room, I was reminded of how nourishing it feels to be surrounded by like-minded people who are simply present—no phones, no distractions. Just being together in that way felt profound in itself.

Another teaching that landed deeply came from a story Dan shared about Joseph Goldstein, who once reminded him: “Small acts of kindness.” Science now confirms what the Buddha knew all along—that even the smallest gestures of generosity improve our mood, ease anxiety, and help us feel more connected. In fact, studies in positive psychology and neuroscience show that kind acts increase serotonin and oxytocin, the very chemicals that regulate stress and enhance well-being. I’ve noticed this firsthand in my own life. For example, whenever I go in for a sonogram or MRI, I make it a practice to offer a genuine compliment to each receptionist or technician I meet. It may seem small, but the shift is real—for them and for me. It changes the tone of the interaction, and it lightens the weight of an otherwise stressful experience.

I almost skipped the workshop—my mind offering all the usual excuses: It’s Sunday, it’s a long trip into the city, I could just stay home. But I’m so glad I went. Not because I walked away with 18 new tools to manage anxiety, but because I got to spend four hours in presence, kindness, and community.

And this is exactly what I hope to bring into my upcoming three-part Anxiety Workshop this October. We’ll explore the timeless teachings of compassion and community while also weaving in practical, evidence-based tools I use daily in my therapy practice—drawing from CBT, DBT, and IFS. My goal is to offer a truly integrated, 360-degree approach to finding relief from anxiety.

Because sometimes the most profound medicine is the simplest: community, compassion, and small acts of kindness.

Join Christina for her upcoming workshop

🌿 Integrative Approaches to Anxiety: Meditation, Buddhist Psychology & Evidence-Based Therapies 🌿

📅 Sundays . October 12th, 19th, 26th . 3p - 4:30p

👛 3 sessions | $150 (15% off for unlimited members)

📍Three Birds South Orange, 18 South Orange ave, South Orange NJ

Link to register https://momence.com/s/122603721