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Research has shown that regular practice of mindfulness meditation has these benefits:

  • Reduce anxiety and stress
  • Relax your body
  • Stop spiraling thoughts
  • Cultivate compassion
  • Improve focus
  • Get tasks done

What we offer

Meditation during the Pandemic

  • LIVE guided meditation.
  • Topics to help you: dealing with anxiety and overwhelm, releasing emotional stress, finding focus while working from home, cultivating compassion and more.
  • 15 minutes so you can fit into your day.
  • Small groups with opportunity for questions.
  • Free for everyone!

Free Mindfulness Sessions for Frontline Healthcare Workers

  • 30 minutes live guided meditation with a trained mindfulness teacher.
  • Relaxation and Mindfulness practices to help you cope with the challenges of working in the front-lines of this pandemic. 

Six Week Course: Developing Deep Focus and Productivity Using Mindfulness

  • Classes meet LIVE online for six weeks, led by a certified mindfulness teacher.
  • Learn and practice science-based mindfulness techniques that can help you focus on your work and accomplish your goals. 
  • Ideal for professionals, entrepreneurs, busy parents and anyone who wants work efficiently and with ease.
  • LIVE classes for one hour a week, plus instructions for daily practice.

Yoga and Mindfulness Workshops

  • Learn how to combine movement with meditation for the ultimate stress relief experience.
  • Taught be a certified yoga teacher and certified mindfulness teacher.

About Us

The Mindful Bug is a website that offers online meditation and resources about mindfulness meditation.

We teach science-based mindfulness practices in a simple and effective way.  Our goal is for you to improve your life using mindfulness: gain clarity, focus, calm and compassion, and spread that into the world!

Mindfulness means paying attention to present moment experiences with openness, curiosity and without judgement.

Mindfulness can help you act with clarity and calm, instead of simply reacting emotionally to what is going on in your life, and in the world.  Instead of shutting down and freezing when things get rough and overwhelming, you will have the tools to take care of your emotions, relax your body, find compassion and take the necessary action.

One of the best ways to practice and learn mindfulness is through the practice of meditation.

Even a few minutes of meditation can help ground you in the present moment, which research has shown helps reduce stress.  So, whether you are just starting out or an experienced meditator looking for practice and community, join our live guided meditations here. 

Our Team

HEADSHOT NIROSHA v1

Nirosha Ruwan - Founder, Mindfulness Instructor.

Nirosha has been practicing meditation for over 20 years, and she is trained as a mindfulness facilitator by the UCLA Mindfulness Awareness Research Center at the Semel Institute on Neuroscience and Human Behavior at UCLA. She has a BA from Harvard College and a JD from Harvard Law School.


Jennifer Webster - Certified Yoga Instructor

Jennifer Webster has been a yoga teacher since 2001, and has taught thousands of classes, workshops, and retreats all over Southern California She became a Certified Anusara Teacher in 2009, and continues to bring her love of anatomy and her warm, playful style to every class creating a safe and fun environment for all levels of students.

April Dávila Mindfulness Instructor

April Dávila attended her first day-long meditation retreat at Spirit Rock Meditation Center in 2002. Since then she has deepened her practice with a wonderful collection of teachers and sat several residential, silent retreats.  She is currently in the final stages of a Mindfulness Meditation Teacher Certification Program, studying under Jack Kornfield and Tara Brach.

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