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.

Upcoming 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

Free MBSR Orientations

We strongly that recommend all interested MBSR participants  attend an orientation. You'll learn everything you need to know and have an opportunity to ask any questions about the course.

Wednesday, January 8

6:45-8:15pm at Pause

Sunday, January 12

6:45-8:15pm at Pause

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:


  • Eight weekly 2-2.5 hour classes

  • ​One 7-hour 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 Workbook with readings and exercises

  • 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.

Read full bio >

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

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:

  • Work

  • School

  • Family

  • Aging

  • Life Uncertainty

  • Life Transitions

  • Financial

  • Illness

  • Grief

  • Chronic Pain

  • Chronic Illness

  • High Blood Pressure

  • Heart Disease

  • Cancer

  • Auto-Immune Disorders

  • Gastro-Intestinal (GI) Distress

  • Fatigue




  • Better Quality of Life

  • More Ease and Balance

  • Boosted Resilience

  • Improved Self-Care

  • Disease Prevention

  • Improved Self-Regulation

Health &


  • Anxiety

  • Depression

  • Panic Attacks

  • Loss of Control

  • Anger

  • Overwhelm

  • 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!






Value of $150


For learning and practice reflections.

Value of $24


Meditation is better with pals! Bring up to 3 guests to Pause drop-in classes.

Value of $42

Join the Program Today

Upcoming 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


We'd love to talk with you.

Email: connect@pausemeditation.org
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

Level 1: Focus + Calm


Details + Register

Check out Portland Monthly's article featuring Pause in the January Fitness and Wellness issue

Watch NBC's Portland Today Show

interview with Pause co-founder

Ryan Kenny

Mindful Tools for Modern Life

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