Online
Mindfulness-Based Stress Reduction (MBSR)

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.

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.

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.

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.

The course size ranges between 12 and 30 participants, with an average of 22 participants per course.

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.

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.

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.

MBSR is designed for an adult audience. Unfortunately, at this time we do not accept participants under 18 years of age.

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.)

No, you do not need any prior experience with meditation or mindfulness to participate 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

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.

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.

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.

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)

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.