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Mindfulness Based Stress Reduction

For Health and Wellbeing

Is Stress impacting your health and well being? 

If you struggle with anxiety, depression, chronic pain, or ongoing symptoms related to chronic illness - stress is almost certainly part of the picture. 
If you find yourself
  • Unable to find the off-switch for a mind that's always on,
  • challenged to make time to care for yourself
  • and dealing with the mental and physical symptoms of anxiety, chronic pain or autoimmune disease

... you're not alone.

The unforgiving pace of the modern world leaves little time for slowing down to choose a more nourishing path forward.

Stress is a normal part of life, but left unchecked, it can overwhelm your innate capacity for Joy and Physical Well-Being

 Mindfulness Based Stress Reduction,

(MBSR), Can Help

MBSR is an in depth training in mindfulness practice that reduces the negative impact of stress on your mind, body and life.

It provides the structure, expertise and community that empowers you to access and embody the skills and practices of Mindfulness.

Over 8-weeks, you transform your relationship to stress,
from the ground up.
Before MBSR, I was reactive, rushing to solve or escape uncomfortable feelings. This program taught me how to pause and be okay with just feeling. It gave me the space to act rather than react impulsively, to come back to the present moment rather than dwelling on the past or worrying about the future. This new presence of mind has been life-altering, reducing my stress and anxiety levels substantially.


~Kelley 

MBSR is Mindfulness Training that Goes Beyond the Buzzwords

MBSR is an 8-week, evidence-based, experiential mindfulness training created by Jon Kabat-Zin. With more than 30 years of research behind it, MBSR is considered the Gold Standard in stress reduction programs. 

Through experiential practice, inquiry, and didactic learning, participants connect deeply with their own inner resources and capacity for resilience, healing, and growth.

Here's What to Expect

1. An evidence-based framework to relieve stress and enhance joy

Our structured program guides you through a series of meditation and mindfulness practices designed to help you become a witness to your own internal experience. It offers you a new lens through which to understand yourself, disarming emotional volatility and freeing you to live joyfully. 

2. Compassionate, Expert Guidance

There are many qualified MBSR teachers, but Colette stands out for her ability to cultivate comfort and safety for each student. This is pivotal because the act of practicing mindfulness requires courage to confront your own experience. Colette creates a secure space for vulnerability, leading by her own example of courage and openness.

3. A Supportive Community of Like-Minded Peers

Although mindfulness starts as a personal practice, each MBSR class blossoms into a tightly-knit, supportive community. The bonds form quickly, fortified by our collective exploration of stress and relief—universal experiences that unite us on a profoundly human level.

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Meet Colette  
your compassionate guide on the road to resilience

Colette is a qualified MBSR instructor, trauma-sensitive practitioner, entrepreneur, single mother, and fellow human. 

As both a guide and fellow traveler on this journey, Colette has experienced firsthand the impact that mindfulness can have in complex, messy, real-life situations. She takes mindfulness beyond a buzzword and helps her students explore, embody, and integrate mindfulness into both their personal and professional lives.

I'm Interested!

Registration for the next cohort

opens in April, 2024.

Click the button below to sign up and be notified when registration

opens and we'll be in touch! 

MBSR at a Glance

  • Over 8-weeks, we meet weekly, as a group of 10 - 15 participants, for 2 hours.

  • In class, we dive deep into experiential practice, inquiry, and didactic learning to connect with your own inner resources and capacity for resilience, healing, and growth.​

  • Between each class, you are encouraged to practice daily and complete brief assignments designed to integrate mindfulness into your daily life. ​

  • Between classes 6 and 7, we spend a full day (9am - 4pm) together, mostly in silence, for an extended period of mindfulness in the spirit of a retreat.

  • As we wrap up, you will be invited to continue the practice by joining an ongoing community of practice who meet weekly to meditate together and support ongoing practice. 

Week 1: Attention

How we pay attention has as much of an impact as where we put our attention - this week, we begin to get to know what we pay attention to and how by practicing the Body Scan meditation.

Week 4: Stress

We take a deep dive into the physiology of stress and reactivity. We come to know stress as an automatic, conditioned, embodied response that we just might be able to notice and interrupt.

Week 2: Perception

We begin to explore and uncover habitual patterns in the way we relate and pay attention. We'll learn to use the breath as an anchor to stay right here in  the present moment.

Week 5: Response

Learn to extend the pause between stimulus and response and experience some freedom from habitual reactions as you begin to notice thoughts as "just thoughts". 

Week 3: Movement

Just like the mind can hold on to automatic habits and patterns, so can the body. In class 3, we observe our reactions to the body in motion with an introduction to gentle Hatha yoga and walking meditation. 

Week 6: Communication

This week we explore stress and response inside of relationships, continue to observe thoughts as "just thoughts" and develop and strengthen concentration and focus

RETREAT

Between weeks 6 and 7, we spend a full day (9am - 4pm) in silent practice. You invited to turn inward and be led seamlessly from one practice to the next to explore your own inner landscape.

Week 7: Compassion

We practice bringing kindness to ourselves and our everyday experiences with Metta Mediation and reflection on the role of self compassion in healing and pain relief for both individuals and communities. 

Week 8: Integration

In our final class, we discuss ongoing practice, support and resources to continue experiencing relief, healing and joy in real life, right now.

"What's magical about Colette's approach is how she makes each person feel seen and heard without making anyone the center of attention—myself included. Despite our long-term association, I've always felt like an equal student in her class, sharing the learning journey with everyone else."

~ Ronda, Labor Relations Specialist

Frequently Asked Questions

Do I need to be an experienced meditator? 

No prior experience is necessary! MBSR is designed to be inclusive and welcoming to individuals at all levels. If you’re a beginner, you’ll find the program an eye-opening introduction to the transformative power of mindfulness. And if you’re experienced, MBSR will deepen your practice, providing nuanced insights and support to further your journey.

What does the time commitment look like? 

MBSR is an 8-week program. Participants meet live, online weekly for 2 hours AND once for a full-day retreat (always scheduled on a weekend). 

In addition to class time, participants are invited and encouraged to spend up to 30 minutes daily practicing at home with the support of recorded meditations. 

While the time commitment may appear daunting, consider it an investment, knowing that the time you put into these 8 weeks will return to you in the form of an expanded sense of presence and ease that extends well beyond our time together. The time invested in developing a mindfulness practice pays off in ways that spending time getting things done just doesn’t. 

What is the financial investment? 

The investment for the full 8 week course, including 24 hours of live contact time, materials and recorded practices is $475.00

What if I miss a session? 

Each session builds on the previous one. We strongly encourage consistent attendance so that you get all the benefits of live guidance and group dynamics. While missing a session is not ideal, we get it—life is unpredictable - so it’s always possible that you may miss a session. 

However, sessions will not be recorded, so if you know up front that you will miss more than one session, consider taking the course when you are able to attend all 8 sessions. 

 

I’ve never done a full-day retreat before — what do I need to know? 

If the thought of a full-day retreat feels daunting, don't worry—it's simpler than you might think. The 8-hour day is structured around guided meditation sessions, gentle physical movements, and enriching group discussions. No experience is required. All you need is an open mind and a willingness to participate fully. Consider this retreat your special day to focus solely on your own well-being—a rare, precious gift to yourself.

 

I’ve tried mindfulness before, and it didn’t work. How will this be different? 

If you've dabbled in mindfulness before with limited success, MBSR offers a structured, comprehensive approach that might be the key to unlocking its benefits for you. This program isn’t about surface-level fixes or information; it delves deep into mindfulness theory and practice, facilitating a transformative shift in how you engage with stress, emotions, and life itself. Additionally, the group setting and Colette’s expert guidance provide the accountability and direction often missing in mindfulness practices.

 

Can I get Continuing Education Credits for MBSR? 

If you’re a therapist or licensed clinical social worker in Minnesota, yes! The MBSR program qualifies for 24 CEUs. 

I’m still not sure if MBSR is right for me.

It's completely natural to have reservations—mindfulness is a personal journey, and it's essential that you find the right fit. 

 

Here's what we unconditionally promise each participant in our Mindfulness-Based Stress Reduction program:

  1. Research-backed stress reduction strategies: MBSR techniques are grounded in over 30 years of research.

  2. A focus on application: There is more value in practicing mindfulness than there is in knowing mindfulness. We center practice and application to your REAL life. 

  3. Compassionate guidance: You’ll not only experience compassion from Colette and your peers, but you’ll deepen your own self-compassion as well.  

While it may not feel like this is the time to take on anything new, this course is the exception. There is so much stress and uncertainty in the world, another commitment can feel stressful. But time invested in learning and practicing mindfulness will give you tools for staying grounded, connected and joyful through it all. 

If you still have questions, please reach out to me HERE! 

I am happy to connect and answer any questions or

concerns you may have. 

I'm Interested!

Registration for the next cohort

opens in April, 2024.

Click the button below to sign up and be notified when registration

opens and we'll be in touch! 

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