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Ep. 4 with Joanne Frederick from Prairie Centre for Mindfulness

By August 26, 2018July 30th, 2023No Comments

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Episode #125 with Kay Peacy from Slick Business

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Episode #43 Part #2 with Nikki Jacquin from Nikki's Portraits of Childhood

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Episode 7 with Michelle Strawford from Bella Chic Fashion & Decor and What Women Want

Episode 6 with Jordan McFarlen from  Conexus Business Incubator

Episode 5 with Cheryl Giambattista from Health Coach Cheryl

Episode 4 with Joanne Frederick from Prairie Centre for Mindfulness

Episode 3 with John Hopkins and Amanda Baker, Regina Chamber of Commerce

Episode 2 with Christina Carlson from Queen City Collective

Episode 1 with Sherry Knight from Dimension 11

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In Episode #4 we had the great pleasure to hear from Joanne Frederick, a Registered Psychologist and teacher of mindfulness. Joanne owns Prairie Centre for Mindfulness in Regina and works with both private individuals as well as corporations to assist in their mindfulness learnings.


Barb McGrath 0:00
Guest today is Joanne Frederick, a registered psychologist and local business owner of Prairie Centre for Mindfulness, she will talk about the importance of mental health and finding ways in our busy society to be mindful. Welcome, Joanne.

Joanne Fredrick 0:17
Thanks, Barb. It’s great to be here.

Barb McGrath 0:21
So let’s start off, tell us a little bit about yourself what you do and Prairie Centre for Mindfulness?

Joanne Fredrick 0:28
Well, Barb, I always like to say that I’m a human being by birth and a psychologist by training. And the Prairie Centre for Mindfulness was started in February of 2015. very much a dream of mine to, to have such a center that offers trainings and teachings and opportunities for people to come together and learn about the nature of the human mind, what it means to be human, and, and to find different ways of moving through difficult times in one’s life.

Barb McGrath 1:05
So what does it mean to you? What does it mean to be human?

Joanne Fredrick 1:09
To be human? Well, to be human, to me means to move through each day, knowing that every moment isn’t going to necessarily be pleasant. And sometimes there are going to be painful moments. And sometimes there’s going to be moments that are so beautiful, they’ll bring tears to your eyes. And, and being human to me is is navigating all of those experiences with grace and skill and, and sometimes knowing you’re gonna fall flat on your face in, in in moments where you’re, you’re just not, you know, paying attention. So

Barb McGrath 1:51
That’s very true, isn’t it? Joanne? That’s excellent. So Prairie Centre for Mindfulness. What is it? What do you do? Why do you do it? Mm hmm.

Joanne Fredrick 2:01
Well, the center is located in downtown Regina in a space shared with yoga mala, which is a beautiful space, just next door to the Cornwall center. A Prairie Centre for Mindfulness offers courses, it offers different training opportunities to corporations. And it’s all it’s a subsidiary of my private practice. Frederick, psychological solutions, which, of course offers individual counseling to people struggling with all sorts of human experiences.

Barb McGrath 2:40
Was there anything in your personal life that and I don’t mean to have you get too personal? But was there anything in your own life? That was the impetus to create the center?

Joanne Fredrick 2:50
Oh, absolutely, I think it, it, it’s always something that happens in our personal life that is a springboard to, to moving toward living a fulfilled life and a life with purpose. And for me, it was a life threatening illness in 2003. That resulted in me experiencing a lot of anxiety that I really wasn’t quite sure how to handle quite frankly, and it was humbling as a psychologist to realize, Wow, my mind is, is is really full of a lot of fear. And I’m not sure what to do about that. So I went looking for ways of working with with my own mind discovered meditation as a, as a very supportive practice. And that was that was many years ago. And somewhere along the line, I decided that, that this was something I wanted to offer other people and started looking at the research of what is happening when we meditate, what is happening in the mind, what is happening in the body, and the research around 2010 started to really explode and and reveal exactly what is happening.

Barb McGrath 4:02
And what does happen. I you know, I was very fortunate I had the opportunity to participate in one of your mindfulness classes. Stress wrote, helped me out MSBR mbsr mbsr,

Joanne Fredrick 4:16
Mindfulness Based Stress Reduction, there we go.

Barb McGrath 4:19
So I had the opportunity to participate in one of your classes. And I’ve often told Joanne the story about the final retreat, which is a full day nine to four or something like that. And we bring all of our gear and props and we prepare for a day of mindfulness, which means we’re not talking to the person beside us. We’re only eating at a specific and regulated times. And as I shared with Joanne after the retreat, the only reason that I actually made it as far as the retreat was because of her. I actually spent quite a bit of time coming up with all sorts of reasons And excuses not to not to be able to attend their retreat. So it was good that I had a bit of a personal relationship with Joel already. So I had the opportunity to attend that class. And, you know, I really found that the class itself was it blew my mind away, it absolutely exceeded my expectations. We spent the day being very mindful. And I enjoyed it to a level that I absolutely did not expect to didn’t see it coming at all. So, you know, talk a little bit about, you know, what, what someone could expect to to experience if they were going to take a class from you. What would they expect from a retreat? What do you hear from most people? Was my retreat experience unique? Or is it fairly common?

Joanne Fredrick 5:57
Your retreat experiences is fairly common, people tend to be quite hesitant going into that day, from 10am till 4pm, a Day of Silence, and practicing a variety of mindfulness practices. So the fact that you were were hesitant and discover that it allowed you to experience all sorts of pleasurable moments is not unusual. But I’d love to Barb talk about the course that I that I offer a Mindfulness Based Stress Reduction mbsr International internationally acclaimed course that is taught worldwide. It originated in 1979, almost 40 years ago at the University of Massachusetts Medical School by a man named john Kabat Zinn. Many people have heard heard of john Kabat Zinn. And as mindfulness becomes increasingly popular in a world that is becoming increasingly busy and anxiety provoking, people are looking for some relief. People are looking for some way of managing stress. And so the course that I teach is eight weeks long. The people get together once a week, for two and a half hours. And again, this is taught in one of the beautiful studios at yoga mala in downtown Regina,

Barb McGrath 7:20
It was an amazing studio to host the class, absolutely

Joanne Fredrick 7:23
amazing artistic space with fantastic people who work there. And so the eight week course, is something that people are drawn to for a variety of reasons. Sometimes it’s a medical difficulty, sometimes it’s some psychological struggles or emotional struggles, a loss, grief, change of job, an ending of a relationship, all the things that as humans find difficult in life. And so the last time I taught it, there were I believe, close to 20 people, and that’s typically the class size. And in each class, we we practice a mindfulness practice either meditations and mindful movement, a body scan, and then there’s some teaching, usually some neuroscience, what is happening in the mind when we’re meditating, what is happening in the body when we’re moving mindfully. And what happens when we bring the mind and body together in the same place at the same time, what happens when we come present in our lives, and the class is really a forum to explore that. And really, we’re not learning anything new. Instead, we’re just we’re rediscovering our, our natural way of existing and that is a being present and being aware of being calm. And then as you mentioned, Barb, there is a retreat on a Saturday between 10am and 4pm, usually at the university Language Center. And it is a beautiful day for most people. opportunity to put all the things we’ve learned in the in the classes together and experiencing together as a group. It’s I love teaching it i’m sure when you were in the course you could tell the the passion and the joy that that I experienced from sharing this knowledge, these strategies and these, really, it’s wisdom with people.

Barb McGrath 9:19
Kate, that’s excellent. I want to grab on to something that you talked about and how long ago this training actually started. And this is a bit of a global movement. But before we go there, do I would you be okay, if I shared an experience that I had when I was at the retreat, please do. Okay, so you have to imagine this is a spring day in Saskatchewan. And of course, there’s petals on the ground and there’s squirrels scurrying all over the place. And throughout the course of the day, we come and go from the Language Institute. You know, Joanne has has us on a schedule, but we kind of we come and go quite a bit. And as an adult, I have two young kids a busy job. I’m constantly on the go, I don’t pay attention to the little stuff, just I think like most of us nowadays. So at one point during the retreat, we had time to go for a walk. And I believe it was after lunch because it was time to take an extended Walker outdoor time, it didn’t have to be a walk. So I choose chose to get my steps on. And off, I went, walked all over the you of our campus. And at one point, I found myself and we’re walking slowly, taking time to enjoy stepping in puddles again. And of course, again, as a parent, I’m constantly giving my kids hack, don’t stomp on the pedals. Don’t get your jeans wet, you know, don’t, don’t don’t. And here it was going, watch this splash.

Unknown Speaker 10:45
I remember you talking about

Barb McGrath 10:46
Exactly. And it was honestly, that was the most impactful part of the day for me was, it was fun. You guys. Like it was fun to stomp through those panels. So yeah, that was that was a very interesting experience. And, um, so let’s pick up that bit about it being a global movement. So So tell me about it. I mean, you’re probably not the only mindfulness teacher in Saskatchewan, there are probably others. Is it a? Is it a trend? Is it commonplace? Tell us a little bit about what’s happening.

Joanne Fredrick 11:21
Well, I was very surprised when I went to the first training to teach the course. And it’s a three part training. So the first one I attended was in 2014, in California, and I was thinking, you know, I’m going to be the kind of the the exotic foreigner in California with a group of Americans learning to teach mbsr. And I was blown away there. There were people from literally around the world. It was a nine day training. The the woman who sat to my right throughout the nine days was from Russia. The woman who sat behind me was from Mexico, and the woman who sat beside me was from Czechoslovakia.

Barb McGrath 12:03
So all the teaching was in English, though.

Joanne Fredrick 12:05
Yes. Oh, wow. Yeah, they’re starting to teach in Spanish, I believe and French overseas. But yes. And so it is it’s hot internationally. It the demand for this course is growing exponentially in Asia. I would be shocked if there isn’t a country in the world where it’s not being offered. And here in Saskatchewan, there are two of us who have completed the training myself and Jeannie Cordell in Saskatoon. And it’s, it’s a beautiful course to teach.

Barb McGrath 12:43
I believe it is. It’s a beautiful course to take. Absolutely. So we talked about this a little bit earlier. But when I think about the work that you do, I can see it being both rewarding, but also exhausting. Right, you’re, you’re always giving of yourself to others. So what keeps you going, what motivates you? Where do you draw your energy from?

Joanne Fredrick 13:10
Hmm, you’re asking now about some secrets of the Secret Life of entrepreneur Barb? Well, you know, it’s one of the things eight years into being self employed, that I’m really still fine tuning and, and that is pacing myself. When I started my private practice as a psychologist in 2011. I just jumped into it. All of a sudden, I had to generate my own income and, and, and have a space to meet with people and manage my invoicing. And then tracking all of that the accounting piece. And you know, when I look back, it’s amazing to me how I how I navigated through it, but I was just I had so much excitement for what I was doing that I I just kind of steered through it and picked up the pieces that I needed to learn as I went. And, and eight years later, I’ve got a lot of those pieces in place. But the one part that I think is really common for people like you and I who are self employed is finding that pacing work, the work that comes it’s often fat of famine, or famine or feast or famine. And to say no to work can can be a scary thing. But so the whole self care piece is is really important and has been for me.

Barb McGrath 14:36
So and in fact, mindfulness is a is a self care practice. And so whether it’s you and your own practice or someone who has been through the course, or is interested in the course, it’s all about self care. How do your two professions co mingle? So you’re a registered psychologist, but you’re also a mindfulness teacher. How do those two fit together?

Joanne Fredrick 14:56
Oh, I think they’re they’re almost Siamese twins.

Barb McGrath 15:00
Good analogy I, there’s so much overlap,

Joanne Fredrick 15:03
I really can’t see a lot of separation between them. Because in my private work with individuals as a psychologist, so the counseling piece Barb, many of the strategies that I offer people are mindfulness based. So cognitive behavioral therapy, for example, which, which I do offer, I offer it as a mindfulness based cognitive based therapy. So mindfulness really weaves through everything I do professionally, personally. It’s really a way of, of living and moving through the world. It’s not something I leave at the door when I leave, you know, go home at night.

Barb McGrath 15:41
Mm hmm. No, that’s very true. I just to bring our listeners up to date you’re listening tonight views The Secret Life of entrepreneurs on 91.3 FM, CJ tr, Regina community radio. We’re going to introduce listeners to local business owners and profile the acts of acity happening right here in our community. So Joanne, we just finished talking about, you know, what makes you tick, what keeps you motivated? I know myself as an extrovert, I tend to draw my energy being around others. Is it fair to assume that it’s similar for you?

Joanne Fredrick 16:13
I don’t know if I’d call myself an extroverted I certainly used to be but as i as i mature, I think I’m becoming more introverted. But definitely, I become very energized being around people. And really what motivates me what what guides my work is just a passion for helping people have having gone through some difficult experiences and in my own life, I know how hard it can be. And to be that beacon of light sometimes in a person’s life. It’s just incredibly rewarding. not always easy work. Emotionally, it can it can feel heavy. Yeah. But not in a burdensome way at all. In almost a sacred way.

Barb McGrath 17:07
Okay, that’s a very good comparison.

Joanne Fredrick 17:09
Yes, yes.

Barb McGrath 17:10
Can you talk about any challenges or obstacles that you might have faced in starting the business? I think you you referred earlier in our conversation to, you know, going out on your own. So, in the past, you were gainfully employed? Yes. And moved into this role of being an entrepreneur. So talk to us a little bit about that journey?

Joanne Fredrick 17:31
Well, it really was a leap of faith. You know, there were a few people that that said to me, Joanne, you’re at the age now, where this is probably the most ridiculous thing you could do from a financial perspective. And, and I think they were right. But I wasn’t going to let that stop me. Because, you know, I was in my, in my mid 40s, when I started out on my own. And I you know, you know, what really did it for me BBs that I looked at, at retirement and I thought it’s about you know, maybe 1520 years off. And I, I don’t want to, I don’t want to pack it in before I do what I really want to do. And, and that was to work on my own. And to really create a way of being of service to people that fit with my style with with which fit with the way I work. Funny, you know, a funny thing is when I was gainfully employed, while I still am, but when i was when i before I was self employed and working when I was an employee. One of the things I had the hardest time with was getting to work every morning, by eight o’clock. It wasn’t a continual struggle for me. And I think I’m just geared to not not be a person who can jump out of bed and get dressed and get to work. You know, I still get up really early, early in the morning, and I fill my morning with all sorts of things that nourish me.

Barb McGrath 19:01
Do you do some mindfulness practice first thing in the morning as well? Absolutely. Absolutely.

Joanne Fredrick 19:06
I live with my mindfulness teacher, my dog, you know, she is dogs are extremely mindful. Yeah, she you know, she looks at me with those big brown eyes every morning and off we go walking and so at walking, walking meditation every morning with her really, but so, so now I can really craft how I spend my energy. And I find that it has made a phenomenal difference.

That’s been such a gift.

Barb McGrath 19:39
Such a gift. When I when I listen to you talk about it. The word that comes to my mind is peace. Oh, yeah, you’re there’s a sense of calm and piece about you. And I’ve often noticed that anytime we’ve had conversation so it’s a little bit infectious, right? When you’re around somebody who’s always hyped up you Do you tend to go up or if you’re around somebody who has that sense of calm, then you tend to calm down. So maybe I can have my dogs spend some time with your dog to see if he can find some calm?

Joanne Fredrick 20:11
Well, we could give it a shot. Give it a shot. You see it, I enjoy being around you because you have more, you know, you have infectious energy. And so we’re good together. Yeah.

Barb McGrath 20:22
I’ve actually just recently started taking the dog for a walk in the morning. Yeah. And he loves it. absolutely loves it. So the, I don’t know, on the next day, we couldn’t go I had stuff to do. The poor dog sat and moped for hours. And we were planning to go later. But of course, you can’t tell a dog. Well, we’re gonna go a little bit later, a moped around my office for a while. And then when I finally got the leash, she was happy. But there is no way I could practice mindfulness. When I’m walking the dog. I have to practice mindfully not stepping on the dog is he’s all over the place. And anyway, that’s a whole nother story. Joanne, one of the other words that you’ve often used when we talk is curiosity. Yes. Talk to me about your curiosity, because I think that’s a huge driving factor in what keeps you going every day?

Joanne Fredrick 21:11
Absolutely. And I think it was a huge driving factor in me stepping out on my own, to to become an entrepreneur. curiosity. Oh, my gosh, yeah. You do hear me say that a lot. Because I use that word. And I think it’s just part of who I am. I don’t think I ever lost that. That innate, Wonder sense of wonderment about life and what it means to be human. And what is possible in this life if we stretch ourselves. So, so this is trying to find out? What is life really all about all about? What is it all about? And what, what, what, what makes me feel most alive. And going back to the eight week course, Mindfulness Based Stress Reduction, the invitation for everyone who registers for that course is to cultivate curiosity, about yourself, about the people you live with and love. The people you you maybe don’t love all that much.

Barb McGrath 22:21
Or just at certain times, right?

Joanne Fredrick 22:24
Yeah, curiosity, about the natural world. Nature, curiosity about, you know, almost everything, I find the curiosity to be the anecdote for a lot of things that get us into trouble as humans. Hate, for example. Yeah, I think he really is a lack of understanding. And when we can meet a situation or some some, someone we don’t understand what just curiosity, curiosity is just a neutrality with a with a sprinkling of joy.

Barb McGrath 23:00
Now, I lost my train of thought, but I was going to pick up something there, oh, the curiosity, I would go out on a limb and say, because I know how committed you are to your mindfulness practice, that that helps you cultivate further curiosity. And I say that just based on my own experience, through the class, and through the retreat, because it was the retreat, especially that I, I found some of that curiosity coming back. Because you were taking the time to go a little slower and, you know, think a little more and, and not be running over the the to do list. I remember you telling a story about someone who had, you know, finish it to do list or something similar in their mind during the retreat? Yes. And, um, yeah, somehow I I managed to keep the to do list at bay and the reorganizing at bay. And it was a very good experience.

Joanne Fredrick 23:50
And you were able to touch into that, that natural part of all of us the curiosity, and we’re born with it, we’re born with it, and then somehow it gets lost under layers and layers of to do lists and, and planning and worry and analysis and, and all those things that that become part of our adult lives and curiosity takes such a backseat to all these other important. That’s right.

Barb McGrath 24:17
Yeah. I agree wholeheartedly. Yeah. So is there anything about being a business owner that has surprised you? Or maybe I can ask the question on the flip side, is there anything that hasn’t surprised you?

Joanne Fredrick 24:29
What hasn’t surprised me is is how, how much discipline is required, how much hard work is required? That hasn’t surprised me at all. I knew that would be part of the journey. And I think it is for everybody. It doesn’t come easy. It does not come easy. What has surprised me I think is the sense of exhilaration that that comes from just knowing that I’m fully responsible for taking care business, you know, for, for literally taking care of business and seeing that I’m supporting my life through what I do and what I love. And there’s such freedom in it. It’s fantastic.

Barb McGrath 25:14
Yeah. And that’s absolutely amazing. So if somebody else was thinking about starting a business, shoulder industry, not a direct competitor, you know, somebody that you would work along beside and instead of sort of head to head, is there anything in particular that you would like to share with them?

Joanne Fredrick 25:33
Yes, don’t be afraid.

If, if it’s calling you if this type of way of working and generating an income is calling you just do it.

When I was when I was planning my, my departure from my previous employer, a friend of mine gave me a card. And it said, faith is it faith is just learning one of two things, either you learn, there’s that you learn that there’s ground underneath your feet, or that you learn that you can fly. And I think most people, if they, if they really, really want to follow their, their, their, their heart and their passion, they’ll find their wings, and they’ll fly. So So my advice would be, don’t be afraid.

Barb McGrath 26:33
Well, that sounds amazing. So I’m sure you’ve got an upcoming class or to tell us about them. Mm hmm.

Joanne Fredrick 26:40
So yes, once again, teaching, Mindfulness Based Stress Reduction this fall, Registration is open and available through my website, And you can also find, find that on Facebook, the class starts on a on September 19, on Wednesday evening, once again, and runs for eight weeks, and the retreat between classes six and seven. And I believe it’s on Saturday, October 27, not 100% sure on the date. And then in the new year, looking at offering something for people who’ve taken mbsr and are wanting more still curious and wanting to cultivate that curiosity in a in a in a group learning setting. And what I’m looking at is, is you know what, I’m gonna keep it a secret for now.

Barb McGrath 27:37
For you, that’s what we’re all about here is secret.

Joanne Fredrick 27:41
Absolutely. But there will be a new offering for people who have taken the course in the new year.

Barb McGrath 27:47
Okay. Well, that sounds very good. Joanne, it looks like we’re almost out of time today. So I really want to thank you for coming in today. And I want to thank our listeners for joining us here today on 91.3 FM CJ tr. Regina community radio for night views The Secret Life of entrepreneurs. Thank you Joanne from Prairie Centre for Mindfulness for joining us to talk about mental health, unplugging and finding those moments in your life where we can be more mindful. I’ll be back on September 5, with Cheryl john Busey. See, I knew I wasn’t gonna get that one the first time Giambattista and I practice that a lot. Cheryl is a local health coach, and she’s going to talk to us a little bit about her story. She’s the founder of a program called Simple swaps. And she talks about how much more we can nourish our bodies. And so right along the lines of what you talked about, nourish our body through diets and health. If you’d like to be a guest on the show, you can email me directly at or reach out on Facebook and Instagram. Also at Above the Fold Canada. Just a reminder, you can submit your questions in advance in advance of the live show. So I’m your host, Barb McGrath, local business owner of Above the Fold Canada, and I thank you for the opportunity to be here today. Folks, thanks again for listening. Sherry. We’ll be back with you next Wednesday at 12 o’clock. Remember, your You worked hard for your success. Don’t keep it a secret. Bye for now.


Barb McGrath’s been cracking the online code for nearly 20 years. She helps local businesses get to the top of Google with digital marketing training, web design, SEO, online reputation and advertising. Most importantly, she’s earned the trust of Google.Barb runs the only Google-approved agency designed to show you how to turn the online “stuff” into in-store buyers.If you depend on in-person customers, you need Barb’s step-by-step, online marketing plan to generate a steady stream of onsite buyers and make it rain money. She is the host of the Secret Life of Entrepreneurs, a local radio show and iTunes and Google Podcast.