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Mindfulness-Based Stress Reduction (MBSR)

8 Week Foundations Program ~ In-Person or Online

• Get unstuck

• Feel calmer and more at ease

• Find greater freedom from anxiety and overwhelm

• Share connection & community support with others on a similar journey

• Gain a comprehensive set of tools and practices to boost your wellbeing 

 

Welcome to MBSR

Mindfulness-Based Stress Reduction (MBSR) infuses the energy of mindfulness into your everyday life by systematically training your mind to break free from cycles of stress, anxiety, exhaustion, and unhappiness.

MBSR is the #1 most scientifically researched mindfulness program in the world.

The Pause MBSR program has helped hundreds of participants get unstuck, find greater freedom from anxiety and overwhelm, and discover a deeper sense of resilience in everyday life.

Want to learn more about the origins, benefits, and core practices of MBSR? Check out our comprehensive guide.

MBSR Guide
Image by Ian Schneider

Winter Programs 2025

Space is limited so we recommend registering early!

Ryan Headshot 3.jpg

Instructor:

Ryan Kenny

Read Bio

Winter

In-Person

Sunday Evenings

5:30-8pm PT
at Pause Studio


Class 1: Feb 2
Class 2: Feb 9
Class 3: Feb 16
Class 4: Feb 23
Class 5: Mar 2
All Day Retreat: Mar 8
Class 6: Mar 9
Class 7: Mar 16
Class 8: Mar 23

Winter

In-Person

Wednesday Evenings

6:30-9pm PT
at Pause Studio

 

Class 1: Feb 12
Class 2: Feb 19
Class 3: Feb 26
Class 4: Mar 5
Class 5: Mar 12
All Day Retreat: Mar 15
Class 6: Mar 19
Class 7: Mar 26
Class 8: Apr 2

Free Info Sessions

ONLINE ~ Sunday, January 12 from 5:30-7pm PT – Register Here
 

ONLINE ~ Wednesday, January 22 from 6:30-8pm PT – Register Here
 

IN-PERSON ~ Sunday, January 26 from 5:30-7pm PT – Register Here

We strongly encourage you to attend a free info session to learn more about the program, ask questions, and explore whether MBSR is the right fit for you.

Sliding Scale Tuition

$395, $595, or $750


We offer a “Pay what you can" model. Please pay more, if you can, to help support those less able to pay.

 

Full refunds are available after the free info session, before the first class.

Get Reimbursed by Your Employer
Many organizations will reimburse tuition for professional development, stress reduction, or resiliency training. ‍

 

Click here to download a proposal template that you can share with your employer.

FAQ

  • I want to take MBSR, but I am going to miss a class or two due to scheduling conflicts – can I still participate?
    Attending weekly classes is very important, both for your own development and for the support of the group. We request that you make an effort to attend all classes, but we also understand that circumstances come up (sickness, travel, etc). If you anticipate missing more than two classes, we recommend that you wait to take the course until the next cycle. If you are enrolled and are going to miss a class, please notify your instructor via email and they will help you get up to speed and make up any missed material.
  • Should I register for MBSR before attending an info session (to reserve my spot) or should I wait to register until after the info session?
    We always encourage you to join an info session when possible to see if the program is the right fit for you. Often the info session dates are fairly close to the start dates of the program, so you have two options: You can register early (before the info session) to ensure you reserve your spot, then attend the info session. If you decide it's not the right fit, we will refund your tuition in full (we offer full refunds if requested before the first class, just send an email to connect@pausemeditation.org). You can wait to register until after you attend the free info session, but there is always the possibility that the course will fill up, so if you're strongly interested, we recommend registering early and know that we can provide a refund if needed.
  • If I sign up for one program (for example, on Monday evenings), but I am going to miss a class, can I jump into one of the other program's classes during that week to make it up?
    Unfortunately, we are not able to let people cross over into other cohorts/programs. This guideline is in place to support the growth of the community and ensure confidentiality within each cohort.
  • I am planning to take the in-person program – can I attend an online info session?
    Yes, regardless of whether you plan to join the in-person or online program, you're welcome to attend any of the info sessions offered.
  • How many people are in the course?
    The course size ranges between 12 and 30 participants, with an average of 22 participants per course.
  • How is this course different from using an app at home?
    While an app may offer a taste of mindfulness, it is unlikely to provide you with the safe and supportive environment created by a skilled instructor, individually tailored instruction and accountability, and enriching group dialogue to help each individual dive deeper into their own practice. Put together, these ingredients lead to the outcomes most people interested in mindfulness are seeking, and are truly possible from this tried and true method.
  • What is your refund/cancellation policy for MBSR?
    Full refunds are available before the first class. Once the program has begun, we are typically unable to offer refunds, however we recognize that your plans may change unexpectedly. Depending on the circumstances, we may be able to provide a partial refund, transfer your enrollment, or offer you a credit for a future course. If you need to request a refund, please email us at connect@pausemeditation.org.
  • Is MBSR a religious program and/or compatible with my religion?
    MBSR is a secular, non-religious program that draws from a variety of wisdom traditions. Mindfulness practice does not require any form of belief that may compromise your faith. It is about being fully awake and aware in your life and many participants have reported that the practice is a wonderful complement to their religion.
  • Can children or teens sign up for this course?
    MBSR is designed for an adult audience. Unfortunately, at this time we do not accept participants under 18 years of age.
  • I want to learn to meditate, but it is too much of a time commitment – are there other options?
    Yes, we encourage to check out our Pause Method (TPM) program (offered live online) as well as our 4-Week Focus + Calm Foundations Course (offered on-demand, so you can start anytime and learn at your own pace.)
  • Do I need prior experience with meditation to participate?
    No, you do not need any prior experience with meditation or mindfulness to participate in MBSR.
  • What specific forms of meditation will I learn in MBSR?
    The following meditation practices are taught throughout the course of MBSR: Body Scan (lying down) Meditation Mindfulness of Eating Mindfulness of Breathing Meditation Sitting Meditation Walking Meditation Open-Awareness Meditation Loving-Kindness Meditation
  • How might mindfulness benefit my life?
    There are plenty of practices that can help with stress reduction, but what makes mindfulness unique is its ability to lower stress by internally changing our relationship to stressors rather than manipulating external conditions. As we cultivate a skillful mindset that is focused, flexible, kind and compassionate towards stressful experiences, we are able to navigate challenges and conflict with other people in our life with more ease.
  • Are there conditions or life situations where taking an MBSR course is not recommended?
    In some cases, it may be in your best interest to postpone participation in MBSR. If you have recently experienced significant trauma or are experiencing symptoms of PTSD, active substance dependence, or are in early recovery from an episode of severe depression or mania, then it is recommended to postpone participation until your symptoms are more stable. If you are unsure about the timing of your participation, we recommend discussing this with both the MBSR instructor and your primary care provider and or psychotherapist.
  • What impact does mindfulness practice have on my brain?
    Modern research has documented significant positive changes that arise from training in Mindfulness-Based Stress Reduction. Two specific changes that can occur are a thickening and strengthening of the prefrontal cortex which is in charge of executive functioning (planning, decision making, rationalization, and emotion regulation), and a shrinking of the amygdala which serves as the brain’s emotional thermostat and can get hyperactive when we feel perpetually stressed or anxious. Read more here.
  • Is MBSR good for my medical condition?
    Mindfulness, as it’s taught and practiced in the MBSR program has been clinically proven to decrease stress levels related to the following medical conditions: Anxiety (Hoge, Bui, Marques, Metcalf, Morris, Robinaugh, et. al., 2013) Asthma (Pbert, Madison, Druker, Olendzki, Magner, Reed, et. al., 2012) Cancer (Carlson, Doll, Stephen, Faris, Tamagawa, Drysdale, & Speca, 2013) Chronic Pain (Reiner, Tibi, & Lipsitz, 2013) Diabetes (Hartmann, Kopf, Kircher, Faude-Lang, Djuric, Augstein, et. al., 2012) Fibromyalgia (Schmidt, Grossman, Schwarzer, Jena, Naumann, & Walach, 2011) Gastrointestinal Disorders (Zernicke, Campbell, Blustein, Fung, Johnson, Bacon, & Carlson, 2013) Heart Disease (Sullivan, Wood, Terry, Brantley, Charles, McGee, Johnson, et. al., 2009) HIV (Duncan, Moskowitz, Neilands, Dilworth, Hecht, & Johnson, 2012) Hot Flashes (Carmody, Crawford, Salmoirago-Blotcher, Leung, Churchill, & Olendzki, 2011) Hypertension (Hughes, Fresco, Myerscough, van Dulmen, Carlson, & Josephson, 2013) Major Depression (Chiesa & Serretti, 2011) Mood Disorders (Hofmann, Sawyer, Witt, & Oh, 2010) Sleep Disturbances (Andersen, Wurtzen, Steding-Jessen, Christensen, Andersen, Flyger, et. al., 2013) Stress Disorders (Kearney, McDermott, Malte, Martinez, & Simpson, 2012)
  • Can I take MBSR while I'm engaged in psychotherapy?
    Yes. MBSR is an excellent adjunct to psychotherapy. Training in mindful awareness will support your inner-work by developing greater awareness of your patterns of thought and behavior.
Register

Connect with Ryan

If you have questions or want to connect about whether MBSR is the right program for you, you're welcome to schedule a complimentary 1:1 discovery call with Ryan.

Course Format

 

You'll meet once per week as a class and then engage in ongoing home practice material throughout the rest of the week. This course also includes one 7-hour Saturday retreat.

MBSR Scholarships

 

If you are experiencing financial hardship at this time and need support, we have scholarship opportunities and payment plans available.

Stories from Pause MBSR Graduates

Pause Studio, Downtown PDX

What You'll Receive in this Course

MBSR is a structured program that helps you incrementally build the foundation and tools to engage in your life more fully. Course components include:

  • Eight weekly 2.5 hour classes
     

  • ​One 7-hour weekend practice retreat 
     

  • 31 hours of direct instruction and feedback
     

  • 180 minutes of guided audio meditation practices
     

  • Daily home practice assignments (45-60 mins per day)
     

  • Guided training in mindfulness meditation practices
     

  • Gentle stretching and mindful movement 
     

  • Group discussions to deepen understanding of material
     

  • Reciprocal sharing and learning from others on a similar path
     

  • MP3/audio downloads to facilitate home practice
     

  • MBSR Digital Workbook with readings and exercises

  • Access to the Pause MBSR Graduate Community for sustaining support and connection!

How MBSR Can Change Your Life

MBSR is an evidence-based course with thousands of 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

Who Will Benefit From This Course

In short, anyone eager to lower stress levels and get back in the driver's seat of their personal well-being and happiness will benefit from MBSR.

 

The Pause MBSR program has helped people with the following:

  • General work / life stress

  • Illness / new diagnosis

  • Chronic pain

  • Divorce / separation

  • Anxiety

  • Depression

  • Grief

  • Sleep disorders

  • Navigating a career change

  • Improving overall mental health + wellbeing

  • Finding more ease + balance

  • Boosting resilience ​

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.

Pause's MBSR course gave me a deep, lasting sense of calm and safety. Ryan's teachings come back to me often. I trust myself more when life throws me curve balls, and know that I'm going to be okay. I'm so happy I made the choice to join MBSR, and would recommend it to anyone.  – Diana B.

I learned a lot about myself. I've discovered a regular and fulfilling practice and my stress levels continue to decrease in a noticeable way. Acquaintances and family members have commented on how much calmer I seem (most of the time, no one's perfect)! Meditation and mindfulness have truly helped me lead a calmer balanced life. I feel so lucky to have the Pause Meditation studio in my wellness arsenal here in Portland.  – Katy K.

Ryan is the consummate professional and demonstrates a clear and compassionate understanding of his subject matter. He navigates his MBSR course with gentle and discerning care, all the while creating a welcoming environment for his students to explore their own edges in a supportive space. Great studio, great people. Great opportunity for growth! Take the class... you'll be glad you did.  – Adam B.

I was searching for a meditation course and studio that would allow me to learn how to meditate, how to develop a practice, and ultimately lead to feeling calmer. Pause Meditation and Ryan Kenny provided an incredible life-enriching experience that will forever shape how I accept things in life and be kinder to myself and others. As a result, I feel less stress in my life and have a renewed sense of personal growth. The 8-week MBSR course is a comprehensive way for a beginner to learn how to meditate and honestly, feel more alive. I highly recommend Pause for anyone! What a gift!"  – Mariko O.

A secular, science-based, Western meditation and mindfulness program. No hype. I highly recommend the eight-week course. It's arduous if you do the home practice (which you need to do to get the benefits), but worth the effort. Ryan is a common-sense, kind, highly-experienced teacher. I'm not one for superlatives, but this program was well worth my time and effort (and the fees are low).  – Rich S.

Looking back, I'm extremely grateful I set aside the time to cultivate a deeper practice within the structure of an MBSR course. The course was a great way to start/improve/reset my mindfulness, meditation, and yoga practice. In addition, I saw the same faces each week, which means I had a built-in, supportive community. These people (including Ryan) experienced the journey with me and at the same pace. During those eight weeks, I learned a lot about myself, other people, and mindfulness in general. I was sad when it ended. I'm impressed that Ryan is willing to extend our experience by inviting us to participate in future silent retreats.  – Lauren M.

I walked into my first class not knowing anyone and not knowing entirely what to expect and found an incredibly warm, inviting atmosphere. The space itself really puts you at ease...and I found my MBSR classes to be the most grounding things I'd ever participated in. I find myself taking more time to sit in quiet reflection, with better tools for doing so. I sit with my emotions better, not trying so hard to reject them. I've left each class with something valuable--whether it was something to really think on or simply a sense of warmth and acceptance of life as it is to carry with me for the rest of the week.  – Meg H.

A solid two thumbs up for Pause Meditation! I took the Pause MBSR course and was really impressed. Ryan is grounded, heart-filled & practical. There were participants with a variety of meditation experience levels and he was able to meet us where they were at. He also made himself available to follow up with us after the class ended. Super helpful! This isn't one-size-fits-all stereotypical meditation/mindfulness.  – Verna B.

MBSR is a great experiential way to build up a new meditation practice or deepen an existing practice. It's not a class based on reading and theory, but rather building up a habit gradually. I took the class and loved having a cohort of meditation buddies. The class features 8 weeknight meetings and an 'All-Day' meditation retreat (all guided), which is not a small commitment - but is definitely worth the investment if you're interested in getting more into meditation.  – Grace C. 

Pause is a calming, inviting, open-minded meditation group that practices mindfulness. It provides a wonderful place and heart-warming atmosphere to step away from our busy lives to simply stop, breathe, and appreciate the present moment. The hosts are kind-hearted people who make you feel 'at home' and the guided meditations are calming and pleasantly rewarding. Whether you are looking for a place to try mindful meditation or are experienced in other practices, I definitely recommend looking into Pause and connecting with their friendly community.  – Noel J.

  • I want to take MBSR, but I am going to miss a class or two due to scheduling conflicts – can I still participate?
    Attending weekly classes is very important, both for your own development and for the support of the group. We request that you make an effort to attend all classes, but we also understand that circumstances come up (sickness, travel, etc). If you anticipate missing more than two classes, we recommend that you wait to take the course until the next cycle. If you are enrolled and are going to miss a class, please notify your instructor via email and they will help you get up to speed and make up any missed material.
  • Should I register for MBSR before attending an info session (to reserve my spot) or should I wait to register until after the info session?
    We always encourage you to join an info session when possible to see if the program is the right fit for you. Often the info session dates are fairly close to the start dates of the program, so you have two options: You can register early (before the info session) to ensure you reserve your spot, then attend the info session. If you decide it's not the right fit, we will refund your tuition in full (we offer full refunds if requested before the first class, just send an email to connect@pausemeditation.org). You can wait to register until after you attend the free info session, but there is always the possibility that the course will fill up, so if you're strongly interested, we recommend registering early and know that we can provide a refund if needed.
  • If I sign up for one program (for example, on Monday evenings), but I am going to miss a class, can I jump into one of the other program's classes during that week to make it up?
    Unfortunately, we are not able to let people cross over into other cohorts/programs. This guideline is in place to support the growth of the community and ensure confidentiality within each cohort.
  • I am planning to take the in-person program – can I attend an online info session?
    Yes, regardless of whether you plan to join the in-person or online program, you're welcome to attend any of the info sessions offered.
  • How many people are in the course?
    The course size ranges between 12 and 30 participants, with an average of 22 participants per course.
  • How is this course different from using an app at home?
    While an app may offer a taste of mindfulness, it is unlikely to provide you with the safe and supportive environment created by a skilled instructor, individually tailored instruction and accountability, and enriching group dialogue to help each individual dive deeper into their own practice. Put together, these ingredients lead to the outcomes most people interested in mindfulness are seeking, and are truly possible from this tried and true method.
  • What is your refund/cancellation policy for MBSR?
    Full refunds are available before the first class. Once the program has begun, we are typically unable to offer refunds, however we recognize that your plans may change unexpectedly. Depending on the circumstances, we may be able to provide a partial refund, transfer your enrollment, or offer you a credit for a future course. If you need to request a refund, please email us at connect@pausemeditation.org.
  • Is MBSR a religious program and/or compatible with my religion?
    MBSR is a secular, non-religious program that draws from a variety of wisdom traditions. Mindfulness practice does not require any form of belief that may compromise your faith. It is about being fully awake and aware in your life and many participants have reported that the practice is a wonderful complement to their religion.
  • Can children or teens sign up for this course?
    MBSR is designed for an adult audience. Unfortunately, at this time we do not accept participants under 18 years of age.
  • I want to learn to meditate, but it is too much of a time commitment – are there other options?
    Yes, we encourage to check out our Pause Method (TPM) program (offered live online) as well as our 4-Week Focus + Calm Foundations Course (offered on-demand, so you can start anytime and learn at your own pace.)
  • Do I need prior experience with meditation to participate?
    No, you do not need any prior experience with meditation or mindfulness to participate in MBSR.
  • What specific forms of meditation will I learn in MBSR?
    The following meditation practices are taught throughout the course of MBSR: Body Scan (lying down) Meditation Mindfulness of Eating Mindfulness of Breathing Meditation Sitting Meditation Walking Meditation Open-Awareness Meditation Loving-Kindness Meditation
  • How might mindfulness benefit my life?
    There are plenty of practices that can help with stress reduction, but what makes mindfulness unique is its ability to lower stress by internally changing our relationship to stressors rather than manipulating external conditions. As we cultivate a skillful mindset that is focused, flexible, kind and compassionate towards stressful experiences, we are able to navigate challenges and conflict with other people in our life with more ease.
  • Are there conditions or life situations where taking an MBSR course is not recommended?
    In some cases, it may be in your best interest to postpone participation in MBSR. If you have recently experienced significant trauma or are experiencing symptoms of PTSD, active substance dependence, or are in early recovery from an episode of severe depression or mania, then it is recommended to postpone participation until your symptoms are more stable. If you are unsure about the timing of your participation, we recommend discussing this with both the MBSR instructor and your primary care provider and or psychotherapist.
  • What impact does mindfulness practice have on my brain?
    Modern research has documented significant positive changes that arise from training in Mindfulness-Based Stress Reduction. Two specific changes that can occur are a thickening and strengthening of the prefrontal cortex which is in charge of executive functioning (planning, decision making, rationalization, and emotion regulation), and a shrinking of the amygdala which serves as the brain’s emotional thermostat and can get hyperactive when we feel perpetually stressed or anxious. Read more here.
  • Is MBSR good for my medical condition?
    Mindfulness, as it’s taught and practiced in the MBSR program has been clinically proven to decrease stress levels related to the following medical conditions: Anxiety (Hoge, Bui, Marques, Metcalf, Morris, Robinaugh, et. al., 2013) Asthma (Pbert, Madison, Druker, Olendzki, Magner, Reed, et. al., 2012) Cancer (Carlson, Doll, Stephen, Faris, Tamagawa, Drysdale, & Speca, 2013) Chronic Pain (Reiner, Tibi, & Lipsitz, 2013) Diabetes (Hartmann, Kopf, Kircher, Faude-Lang, Djuric, Augstein, et. al., 2012) Fibromyalgia (Schmidt, Grossman, Schwarzer, Jena, Naumann, & Walach, 2011) Gastrointestinal Disorders (Zernicke, Campbell, Blustein, Fung, Johnson, Bacon, & Carlson, 2013) Heart Disease (Sullivan, Wood, Terry, Brantley, Charles, McGee, Johnson, et. al., 2009) HIV (Duncan, Moskowitz, Neilands, Dilworth, Hecht, & Johnson, 2012) Hot Flashes (Carmody, Crawford, Salmoirago-Blotcher, Leung, Churchill, & Olendzki, 2011) Hypertension (Hughes, Fresco, Myerscough, van Dulmen, Carlson, & Josephson, 2013) Major Depression (Chiesa & Serretti, 2011) Mood Disorders (Hofmann, Sawyer, Witt, & Oh, 2010) Sleep Disturbances (Andersen, Wurtzen, Steding-Jessen, Christensen, Andersen, Flyger, et. al., 2013) Stress Disorders (Kearney, McDermott, Malte, Martinez, & Simpson, 2012)
  • Can I take MBSR while I'm engaged in psychotherapy?
    Yes. MBSR is an excellent adjunct to psychotherapy. Training in mindful awareness will support your inner-work by developing greater awareness of your patterns of thought and behavior.

Course Curriculum Overview 

MBSR Graduate Practice Community

 

At the end of the 8-week course, you'll be invited to join our wonderful MBSR Grad Community that gathers for weekly EVERYDAY MBSR classes, monthly grad practice sessions, retreats, and more sustaining support to keep your practice alive!

Join the Stress Reduction Program Today!

Questions?

We'd love to talk with you.

Email: connect@pausemeditation.org
Phone: 503.343.4831

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