Mindfulness-Based Stress Reduction (MBSR)
8 Week Mindfulness Course
Are you looking to reduce stress, navigate a challenging life situation or illness, or simply find greater balance and ease in daily life? This course is for you.
Welcome to MBSR
Mindfulness-Based Stress Reduction (MBSR) infuses the energy of mindfulness into your everyday life by systematically training the mind to break free from cycles of stress, anxiety, exhaustion, and unhappiness.
MBSR 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.
MBSR is considered the gold standard of non-religious mindfulness training.
Winter Courses
Sunday Evenings
January 19 - March 8
6:45-8:45pm at Pause
All-Day Retreat - Feb 22
Tuition = $450
Wednesday Evenings
January 22 - March 11
6:45-8:45pm at Pause
All-Day Retreat - Feb 22
Tuition = $450
Our winter courses are sold out.
Next courses will begin in May, 2020. To receive an email when the spring schedule is published, click the button below.
Chat with the Instructor
Schedule a free 15 minute phone visit with Ryan to ask questions and discuss if this course is right for you.
What You'll Receive in this Course
MBSR is a structured program that helps you incrementally build the foundation and tools to develop a way of engaging in your life more fully. Course components include:
Instructor
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Eight weekly 2-2.5 hour classes
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One 7-hour practice retreat
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31 hours of direct instruction and feedback
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180 minutes of guided audio meditation practices
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Daily home practice assignments (45-60 mins per day)
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Guided training in mindfulness meditation practices
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Gentle stretching and mindful movement
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Group discussions to deepen understanding of material
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MP3 Downloads or CDs to facilitate home practice
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MBSR Workbook with readings and exercises
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3 Month Unlimited Membership to Pause Studio
Ryan is the cofounder of Pause and brings 12 years of practice and 6 years of teaching experience to the course. He currently trains teams and individuals in a wide variety of high stress environments from corporate boardrooms to psychiatric crisis centers. Ryan is qualified to teach Mindfulness-Based Stress Reduction by the flagship Center for Mindfulness at the UMASS medical center.
How MBSR Can Change Your Life
MBSR is an evidence-based course with more than 750 programs worldwide that have helped people learn, grow and heal. A majority of participants who complete the program consistently report the following benefits:
Lasting improvements in physical and psychological symptoms
Capacity to take better care of oneself
Ability to enjoy life and live with more ease
Reduced pain levels and improved ability to cope with persistent pain
Ability to more effectively manage daily stressors
Increased energy levels
Enhanced relationships and self-esteem
Greater meaning in daily life
Pause Studio, Downtown PDX
What People Are Saying About This Course
"The Pause MBSR course seriously changed my life! I have learned so many amazing tools to navigate in the world. It has improved my health, my relationships, and my overall sense of purpose. Pause is an amazing community that I am so grateful to have found."
- Mary G.
Who Will Benefit From This Course
Anyone eager to lower stress levels and cultivate greater balance and well-being. MBSR has helped people with the following:
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Work
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School
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Family
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Aging
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Life Uncertainty
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Life Transitions
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Financial
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Illness
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Grief
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Chronic Pain
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Chronic Illness
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High Blood Pressure
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Heart Disease
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Cancer
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Auto-Immune Disorders
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Gastro-Intestinal (GI) Distress
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Fatigue
Stress
Medical
Conditions
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Better Quality of Life
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More Ease and Balance
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Boosted Resilience
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Improved Self-Care
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Disease Prevention
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Improved Self-Regulation
Health &
Wellness
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Anxiety
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Depression
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Panic Attacks
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Loss of Control
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Anger
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Overwhelm
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Sleep Disorders
Psychological Distress
Course Curriculum Overview
Pause Graduate Practice Sessions
At the end of the 8-week course, you'll be invited to join monthly graduate practice sessions for sustaining support to keep your practice alive.
Special Bonuses Included with Tuition
Total additional value of $216!
BONUS #1
BONUS #2
BONUS #3
PAUSE STUDIO UNLIMITED MEMBERSHIP FOR THREE
FULL MONTHS
Value of $150
PAUSE PRACTICE JOURNAL
For learning and practice reflections.
Value of $24
3 GUEST PASSES
Meditation is better with pals! Bring up to 3 guests to Pause drop-in classes.
Value of $42
Join the Program Today
Winter Courses
Sunday Evenings
January 19 - March 8
6:45-8:45pm at Pause
All-Day Retreat - Feb 22
Tuition = $450
Wednesday Evenings
January 22 - March 11
6:45-8:45pm at Pause
All-Day Retreat - Feb 22
Tuition = $450
Our winter courses are sold out.
Next courses will begin in May, 2020. To receive an email when the spring schedule is published, click the button below.
Questions?
We'd love to talk with you.
Email:
Phone: 503.343.4831
Not quite ready for an 8-week course?
Our 4-week course is a great place to start.
Pause News + Events
Check out Portland Monthly's article featuring Pause in their Fitness and Wellness issue
Mindful Tools for Modern Life
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