Mindfulness Based Stress Reduction

MBSR is an intensive 8 week training in mindfulness practice designed to reduce the negative impact of stress and stress related symptoms on your mind, body and life. MBSR is designed for people who are dealing with chronic pain, serious illness, burnout, and anxiety/depression. 

Chronic Pain

Manage back pain, IBS, fibromyalgia, arthritis and other chronic pain conditions

Serious Illness

Support healing for autoimmune disease, cancer, high blood pressure etc.

Burn Out

Relief from the crippling impact of  work, family,

and / or life burnout

Suffering

Reduce the  painful symptoms related to stress

 anxiety and depression

MBSR is considered the Gold Standard in Mindfulness Bases Stress Reduction courses. Developed in 1979 by Jon Kabat-Zinn, MBSR has 30+ years of research and has been shown to be highly effective at reducing the impact of stress on the mind and body. 

 

The course consists of 8 weekly sessions of 2.5 hours each plus one full retreat day (9am - 4pm). Weekly classes are highly participatory and consist of practicing mindfulness skills, reflecting on the moment to moment experience of mindfulness, learning about now stress impacts the body, integrating mindfulness into daily life and creating a new relationship with thoughts, sensations and emotions. 

Between sessions, participants are asked to spend 30-60 minutes daily practicing the formal and informal practices they learned in class. 

You KNOW you need to relax, chill out, let it go & be more accepting -

but no amount of willpower or inspiration can match structure, support and practice.

Take an MBSR class and see what practice can do for you and your one real life. 

Week 1 - Attention

  • Practice the Body Scan Meditation 

  • Interrupt your "automatic pilot"

  • Slow down and attune to your present moment experience.

  • Move from 'doing' to 'being"

  • Notice the flow of thoughts, emotions and sensations in each moment.

Week 2 -Perception

  • Explore the role of perception in shaping experience

  • Uncover habitual patters of thoughts and behaviors

  • Introduce Awareness of Breathing as an anchor to the present

Week 3 - Filters

  • Notice liking and disliking and their role in suffering

  • Move deeper into practice

  • Introduce mindful movement

  • Accept and cultivate curiosity about ordinary experience. 

Week 4 - Stress

  • Dive deep into the physiology and psychology of stress reactivity

  • Notice how stress lives in the body

  • Explore and get to know our own habitual reactions to stress in our every day life. 

Week 5 - Responding 

  • Cultivate the pause between a stressor and a response. 

  • Interrupt thoughts that fill that pause and keep negative thought patterns in control. 

  • Notice and explore thoughts at passing phenomena, just like sensations or sounds. 

Week 6 - Communication

  • Pausing and responding, rather than reacting, in personal relationships

  • Deepening the Awareness of Breath Meditation. 

  • Continuing to explore thoughts as passing phenomena.

  • Developing strength of concentration

Week 7 - Compassion

  • Bringing kindness to ourselves

  • Introducing Metta and RAIN meditations

  • Bringing mindfulness to everyday difficult emotions

Week 8 - Integration

  • Continuing Practices

  • Integration of all you've learned so it is a part of your everyday experience.

  • Feedback and closure

Next Class 

Thursdays 6:30pm - 9pm

September 17 - November 5 

AND

Saturday October 24, 9am - 4pm

Please be sure the dates and times work for you and that you are willing to make the commitment to full participation before you register. Thank you!

Cost: DANA

I offer MBSR only several times per year, and always on a DANA basis. While many organizations generously offer a sliding scale or a donation-only structure for paying for their classes, Dana is something a little different. Especially during this challenging time, when so many are facing not only enormous personal challenges in the area of money and finance, but also fear, anxiety and heartbreak, it feels important to try something different.
 
Dana is a powerful mindfulness practice that invites us to explore the dynamic between giving and receiving. Dana begins with giving – something freely offered (an 8 week MBSR course, for example). This is a true offer, free of expectations and made in the spirit of generosity. Distinct from something offered “for free”, this offer is not stripped of its value; it is simply offered freely.
 
You are encouraged to fully receive the offering, free of guilt, expectation or other burden.  Once fully received, you are invited to inquire into any experience of generosity in the mind and body. You are asked then to act from a place of generosity, offering what leads to an expanded sense of peace and freedom, and letting go of wondering what the gift was “worth” in objective terms. It may feel uncomfortable to not see a sliding scale or suggested donation amount and that’s just fine. If you’re willing – simply lean into that discomfort, bring it with you to the class, and see what emerges.

Your considerable time and your full participation are received as a gift.

Register

Next Class 

8 Thursdays, 6:30pm - 9pm

January 14 - March 4, 2021

AND

Saturday, 9am - 4pm February 21, 2021

Please be sure the dates and times work for you and that you are willing to make the commitment to full participation before you register. Thank you!

Cost: DANA

I offer MBSR only several times per year, and always on a DANA basis. While many organizations generously offer a sliding scale or a donation-only structure for paying for their classes, Dana is something a little different. Especially during this challenging time, when so many are facing not only enormous personal challenges in the area of money and finance, but also fear, anxiety and heartbreak, it feels important to try something different.
 
Dana is a powerful mindfulness practice that invites us to explore the dynamic between giving and receiving. Dana begins with giving – something freely offered (an 8 week MBSR course, for example). This is a true offer, free of expectations and made in the spirit of generosity. Distinct from something offered “for free”, this offer is not stripped of its value; it is simply offered freely.
 
You are encouraged to fully receive the offering, free of guilt, expectation or other burden.  Once fully received, you are invited to inquire into any experience of generosity in the mind and body. You are asked then to act from a place of generosity, offering what leads to an expanded sense of peace and freedom, and letting go of wondering what the gift was “worth” in objective terms. It may feel uncomfortable to not see a sliding scale or suggested donation amount and that’s just fine. If you’re willing – simply lean into that discomfort, bring it with you to the class, and see what emerges.

Your considerable time and your full participation are received as a gift.

WHAT PEOPLE SAY

Katrina

Entrepeneur

Colette offers a highly relational, calm experience filled with humor and love for our shared humanity.

Jen

Orthopedic Surgeon

I became kinder to myself, more patient with my kids, and grateful for all of the big and small wonders in my life.

Heidi

Attorney

Instead of muscling through with sheer willpower, I simply notice impulses and am just fine. 

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