Reduce Stress, Make Space for Well-Being

Mindfulness-Based Stress Reduction (MBSR) is a well-defined and systematic patient-centered educational approach which uses relatively intensive training in mindfulness meditation as the core of a program to teach people how to take better care of themselves and live healthier and more adaptive lives. The prototype program was developed at the Stress Reduction Clinic at the University of Massachusetts Medical Center. This model has been successfully utilized with appropriate modifications in a number of other medical centers, as well as in non-medical settings such as schools, prisons, athletic training programs, professional programs, and the workplace. This is a 30 hour course with total of 10 classes held over 8 weeks: (1) Orientation 2 hours, (8) 2.5 hour classes and (1) 8.hour all day silent retreat held on a weekend day.1


MBSR is the gold standard of non-sectarian mindfulness training.

Developed in 1979 by Jon Kabat-Zinn at the UMASS Medical School, the 8-week course has over 35 years of scientific research demonstrating its effectiveness in reducing chronic stress and pain, enhancing immune function, strengthening focus and concentration, and improving mood regulation. Graduates consistently report improved relationships, work productivity, and greater overall well-being and resilience.

Course Overview

MBSR is a structured program that incrementally builds the foundation and tools to develop a way of engaging one’s life more fully.

Course components include:

  • Initial 1.5 hour orientation including interview with instructor
  • Eight weekly 2-2.5 hour classes
  • ​One 8-hour weekend silent retreat
  • 30 hours of direct instruction and feedback
  • Guided instruction in mindfulness meditation practices
  • Gentle stretching and mindful movement
  • Group discussions intended to cultivate greater awareness in everyday life
  • Daily home practice assignments
  • MP3 downloads or CDs to facilitate home practice
  • Handouts to facilitate practice

Who Will Benefit From This Course

Anyone eager to lower stress levels and cultivate greater balance and well-being. MBSR has been proven effective in helping to treat:  ​

  • Work, Family, and
  • Financial Stress
  • Anxiety
  • ​Asthma
  • Cancer
  • Chronic Illness and Pain
  • Depression
  • Eating Disturbances
  • Fatigue
  • Fibromyalgia
  • Gastro-Intestinal (GI) Distress
  • Grief
  • ​Headaches
  • Heart Disease
  • High Blood Pressure
  • Panic Attacks
  • Post-Traumatic Stress (PTSD)
  • Skin Disorders
  • Sleep Problems
  • Unbalanced Lifestyle

No previous experience with mindfulness or meditation is needed.

Give yourself a real opportunity to discover your true self.

At the present time I do not have a location to practice meditation and I am working on securing a space so until I can find a location I will be happy to work with your group at your location or at a neutral site such as park (weather permitting)

Group meditation is one of the most effective ways to start and maintain a meditation practice. I offer meditation for beginners through seasoned practitioners. Beginner’s classes would have time devoted to types of meditation (sitting, walking, body scan, mindful movement) proper posture and approach to practice with more guidance than traditional meditation, more advanced meditations would be longer in duration with less guidance.

So get together a group of friends, family or associates and explore what meditation may have in store for you.

Please contact Mike for pricing and availability.

Group workshops can cover a variety of topics such as patients, trust, letting go, beginners mind, mindful speech and listening, working with reactivity. Workshops will consist of meditation and discussion exploring our experience and understanding of a given topic. There are many possibilities beyond this so give me a call and I will customize a program for you.

Please contact Mike for pricing and availability.

Informal practice consists of being aware in the present moment when we attend to routine activities such as cooking, cleaning, yard work and other activity we engage in. Informal practice is a way to continue to build on the formal meditation practice we cultivate by taking time for ourselves. The more we work with our mindfulness in all situations and incorporate it into our lives the more we open and understand our selves.

Please contact Mike for pricing and availability.

Having a set space for your meditation is another way to support yourself in your practice. I would be happy to help you find and outfit a location in your home or on your property where you will feel comfortable and at ease. 

Spaces can be very simple with a cushion and blanket in a location that looks on a natural setting or a more elaborate set up with furniture, plants, art work, fabrics, screens and other props. The main goal is to provide a location where your meditation practice can become a daily routine.

Please contact Mike for pricing and availability.

1UMass Center for Mindfulness