Mindfulness Skills for Athletes: The Four Pillars of mPEAK Intensive Weekend


The complete package of Mindfulness Skills for Athletes is designed to introduce performers from all walks of life to the mPEAK-based curriculum of mindfulness training for performance.

The course is based on the  mPEAK program which is a mindfulness training curriculum for high performance developed by Dr. Amy Salzman MD and Peter Kirchmer out of University of California at San Diego in the USA.

The Mindfulness Skills for Performance: Four Pillars of mPEAK course in Ottawa will be taught by Peter Lloyd MBA, CCC Level IV coach and UCSD trained mPEAK teacher, with Dr. Kimberly Sogge, C.Psych. of Ottawa River Psychology Group assisting.

Mindfulness Skills for Performance: Four Pillars of mPEAK consists of the following training structure:

  • an introductory evening session,
  • two (2) full days of intensive training on the Four Pillars, and
  • an OPTIONAL (with extra fee) six (6) weeks of virtual integration sessions to deepen mindfulness practice and integrate the four pillars into daily work, training, and life.
  • All sessions provide instruction, experiential practice, reflective dialogue and group inquiry.

Ottawa River Psychology Group invites participants to register for all or part of the Mindfulness Skills for Leaders: Four Pillars of mPEAK.

The Four Pillars of mPEAK


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.


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.


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.


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.


For those interested in a formal certificate verifying that they have completed the requirements of the mPEAK curriculum, we invite you to register for the Complete Mindfulness Skills for Performance weekend (Friday to Sunday) as well as six weeks of follow up online training mentored by your course teachers.


For those interested in pursuing further training as an mPEAK teacher through the University of California San Diego: following full participation in all components of the Mindfulness for Performance: Four Pillars of mPEAK program, participants will receive a certificate verifying 30+ hours of continuing education credit, and a letter from Sogge & Associates documenting that they have completed this requirements for further mPEAK teacher training through the University of California San Diego. Please check the University of California San Diego Mindfulness Based Professional Training Institute web page for a full description of the requirements for further mPEAK teacher training.

mPEAK Training Modules*:

1. Friday Lecture: Introduction to Mindfulness Skills for Leaders: The Four Pillars of mPEAK 7-9pm

2. Saturday Skills Workshop: mPEAK Pillars One and Two 9-4pm

3. Sunday Skills Workshop: mPEAK Pillars Three and Four 9-4pm

4. OPTIONAL Follow Up Six Weeks Online mPEAK Mentoring in January-February 2019

*participants may register for all or part of the training, however only those who complete the full weekend plus 6 week of online mentoring will obtain certificates of completion which allows progression to further training opportunities.

More Information on Mindfulness Skills for Performance/mPEAK

Mindfulness Skills for Performance is based on the mPEAK training curriculum developed out of the University of California San Diego.  The mPEAK program was developed by Dr. Amy Salzman MD a high performance physician, and Peter Kirchmer, a mindfulness expert specializing in teams and high performers.

The basic Mindfulness Skills for Performance: Four Pillars of mPEAK program is a 3-day intensive followed by an optional (with extra fee) 6 weeks of virtual integration sessions to deepen the participants mindfulness practice and integrate the four pillars of mPEAK into daily routines in the workplace, the training environment or in competition.

Dates & Times

Friday November 16, 2018 7pm to 9pm, Saturday November 17, 2018 9am to 4pm, Sunday November 18, 2018 9am to 4pm


The location for the first Weekend Intensive portion of this course will be in the Byward Market, at 529 Sussex Drive.

OPTIONAL Follow Up Sessions


The online follow up sessions will be one evening per week for six weeks after the first weekend intensive, held online on the Zoom virtual meeting platform.  These six online sessions following completion of the mPEAK Intensive Weekend in November 2018 are dedicated to checking in with participants, supporting their ongoing practice through inquiry, discussion and mindfulness practice. Each session will also include a specific relevant topic to focus the meeting and reinforce the importance of continued practice. (Note: These sessions are offered via Zoom virtual meeting platform).

Course Fees Also Include

Course handouts and practice MP3s are included in the fees.

Insurance Coverage

This course is co-taught with mPEAK training Peter Lloyd MBA, Strategic Business Consultant and CCC Level IV coach and Dr. Kimberly Sogge, C.Psych. Registered Clinical Psychologist.  Receipts may be available for reimbursement from some extended health plans

Please check with your insurance plan before registering for the course if you plan to seek reimbursement and if you are not sure if your insurance provider will cover this very valuable course. Student experiences with their insurance plans have varied in the past.

Click the link below to register for “Mindfulness Skills for Athletes: The Four Pillars of mPEAK Intensive Weekend”.


Fully Alive Blog

Kim Sogge

Self Compassion in the Crunch

By Kimberly Sogge PhD CPsych How to Fail Well In a session of mind training with young athletes on a cool October […]

By Kimberly Sogge on October 15, 2018.

Kim Sogge

Associates welcome clients at Ottawa River Psychology Group

The Associates Welcome You! To better serve you the Associates have moved over to 44 Hawthorne Avenue to a new facility […]

By Kimberly Sogge on July 12, 2018.

View older articles »