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Blue Skies

Where to Begin

Whether you're brand new to meditation or looking to deepen your practice, we have a path for you.

We’re a fully online mindfulness studio — offering live daily classes, immersive courses, and a supportive community you can access from anywhere.

Our roots are in Portland, Oregon, where we still rent our beautiful studio space to other wellness practitioners. But all Pause offerings — classes, courses, community — are now online, thoughtfully designed for real life, wherever you are.

Drop-In Meditation Offerings

  • Perfect for: Those looking to try out some classes/workshops/retreats who are seeking flexibility

  • What you get: Access to daily live meditation sessions with knowledgeable instructors; conversation + q&a available after class

  • Location: Online only

  • Pricing: Sliding scale options
     

Meditate from the comfort of your home while gaining support, accountability, and connection from our warm community of fellow practitioners

Membership

  • Perfect for: Dedicated practitioners wanting comprehensive support and committed to building a consistent practice through regular class attendance and community engagement

  • What you get:

    • ​Unlimited access to all drop-in classes

    • ​Monthly 2-hour immersion retreats

    • Special events & workshops

    • On-demand Pause Practice Library (with over 80+ guided practices)

    • Exclusive member newsletter

    • Shared practice + community support

    • Four guest passes each month (bring your guests to classes free!)

  • Offerings Location: Online Only

  • Pricing: Sliding scale $25-95/month 

Multi-Week Programs

Multi-Week Courses

Choose your path or combine courses for a comprehensive journey.

Moderate Time Investment


The Pause Method® (TPM)
12-Week Course

Who TPM is for:

If you're a busy professional who's overwhelmed and seeking practical tools for greater balance, ease, and health, this program is for you. Perfect for those wanting to develop mindful responses to daily challenges while maintaining a manageable practice routine that fits into your life.

⏱️ Time Commitment

  • Classes: 2 hrs, every other week for 10 weeks

  • Suggested Home Practice: 5-15 min daily
     

💰 Pricing

  • Sliding scale $350-695

  • Scholarships/payment plans available
     

📅 Offered

  • Live Online; quarterly

Intensive Time Investment


Mindfulness-Based Stress Reduction (MBSR) 8-Week Course

Who MBSR is for:

If you are at a place in life where you feel stuck, in need of a big shift, and are looking for an “all-in” approach, MBSR is a powerful and transformative program. This course is especially good for people who are seeking relief from high levels of stress, illness, or pain, or are navigating a difficult life transition.

⏱️ Time Commitment

  • Classes: 2.5 hrs, every week for 8 weeks

  • Suggested Home Practice: 45-60 min daily

  • One 7-hour retreat
     

💰 Pricing

  • Sliding scale $395-750

  • Scholarships/payment plans available
     

📅 Offered

  • Live Online; quarterly

Self-Paced Learning


Focus + Calm | 4-Week Course

Who Focus + Calm is for:

Self-directed learners wanting to build a strong foundation of meditation and mindfulness practice at their own pace and on their own schedule.

⏱️ Time Commitment

  • Classes: 31 Videos (3-10 mins each)

  • Suggested Home Practice: 5-15 min daily
     

💰 Pricing

  • $275 one-time payment

  • Scholarships/sliding scale tuition available
     

📅 Offered

  • On-Demand Online; begin anytime

Can I take all three courses?

Absolutely! Many people find these courses wonderfully complementary. Focus + Calm can be taken at any time to build or refresh your meditation foundations.​

TPM → MBSR

Start with practical tools, then dive deeper when ready
 

MBSR → TPM

Begin with deep practice, then build sustainable habits

Focus + Calm

Build foundations or refresh your practice at any point in your exploration

  • 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.

FAQ

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Your Steady Landing Place

Wherever you begin – whether with a single class, a structured program, or full membership – our vibrant community and daily classes are here as your steady foundation for practice.

 

Think of Pause as your mindfulness home base: a place to return to for inspiration, support, and shared practice. Our classes and community are designed to meet you exactly where you are and walk alongside you as your journey unfolds.

Not sure which path is right for you?

Schedule a free chat with Maggie, our wonderful Community Connection Manager!

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Transform your life one pause at a time

Join thousands of mindful individuals receiving weekly insights on finding balance, reducing stress, and living more intentionally.

OUR LOCATIONS

📍 Pause Studio® in Portland, Oregon
133 SW 2nd Ave, Suite 300
Portland, OR 97204


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