Mindfulness-Based Stress Reduction (MBSR)
8 Week Mindfulness Course – Live Online
• Get unstuck
• Find freedom from anxiety and overwhelm
• Feel calmer and more at ease
• Learn fresh solutions to your persistent life challenges
• Gain a comprehensive set of tools and practices to be in the driver's seat of your wellbeing and happiness
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 40 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.
Spring Programs 2021
You'll meet once per week as a class (LIVE online) and then engage in ongoing home practice material throughout the rest of the week. This course also includes one 7-hour Saturday retreat.
If you are experiencing financial hardship at this time and need support, we have scholarship opportunities and payment plans available.
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:
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
MP3 Downloads or CDs to facilitate home practice
MBSR Digital Workbook with readings and exercises
3-Month Unlimited Membership to Pause Studio
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:
High Blood Pressure
Gastro-Intestinal (GI) Distress
Better Quality of Life
More Ease and Balance
Loss of Control
Course Curriculum Overview
ORIENTATION – The Beginning of a Journey
WEEK 1 – The Journey Begins
Class one begins your mindfulness journey of exploring a new way of being. We consider the proposition, “If you’re breathing right now, there is more right than wrong with you,” and you are invited to investigate this concept for yourself using your inner resources of curiosity and kindness. You will be invited to approach your life from a fresh perspective with mindful awareness using three core practices: the body scan, mindfulness of breathing, and mindful eating.
WEEK 2 – Perception and Creative Responding
WEEK 3 – Pleasure and Power in Presence
WEEK 4 – Automatic Stress Reactivity
WEEK 5 – Mindful Responding and Resilience
WEEK 6 – Mindful Communication and Transformational Coping
WEEK 7 – Self-Care and Everyday Mindfulness
WEEK 8 – Keeping the Momentum Going
ALL-DAY RETREAT – Developing Seamless Awareness
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.
UNLIMITED LIVE STREAM MEMBERSHIP FOR THREE FULL MONTHS
Value of $150
3 GUEST PASSES
Meditation is better with pals! Bring up to 3 guests to Pause live stream classes.
Value of $42
Join the Stress Reduction Program Today
We'd love to talk with you.
Not quite ready for an 8-week course?
Our 4-week Focus + Calm course is a great place to start.