Course description

Click here for a sample 8-week course flyer.

Mindfulness – Based Stress Reduction (MBSR) is an 8-10 week course designed to transform your relationship to stress and increase your enjoyment of life. MBSR was developed by Jon Kabat-Zinn a the University of Massachusetts and has been extensively studied since the late 1970’s.  MBSR is not simply a course in learning how to meditate or even a course in how to practice mindfulness.  Instead, this powerful curriculum leads you through a process of bringing mindfulness to the challenges of your own life. 

Trish and MBSR founder, Jon Kabat-Zinn, when they were both teaching at the Omega Institute, May 2016

Research shows that many people who complete this course report:

• Lasting decreases in physical and psychological symptoms.
• An increased ability to relax and enjoy each moment.
• Lower pain levels and/or a better ability to cope with pain that may not go away.
• Improved self-esteem, self-acceptance and confidence.
• Cultivating powerful inner resources for coping with life stressors.
• Greater energy and enthusiasm for life.

Common Reasons for Taking MBSR:

• Stress – job, family, financial
• Chronic illness, pain or headaches
• Cancer treatment
• Anxiety and depression
• Sleep disturbances
• Fatigue
• Worry about the future
• Grief or loss
• Addiction recovery

The course is called "mindfulness-based" because the core teachings are around how to be present in our lives, with ease; in other words, how to be mindful in all of our moments.  Mindfulness has two main components: 1) being present, focused, attentive, aware and concentrating on THIS MOMENT; and 2) being at ease with, as well as friendly and kind to, our own experiences.  This course teaches both sets of skills, in detail.

Course Format and Content

I closely follow the recommended guidelines for content, format and number of hours as intended by Jon Kabat-Zinn and The Center for Mindfulness at UMASS. 

The class consists of eight weeks of 2 ½ - 3 hour classes with one extended retreat.  Classes are highly participatory and practical.  The course includes:

• Guided instruction in mindfulness meditation practices (sitting, walking, and body scan)
• Gentle stretching and mindful yoga (appropriate for all ability levels)
• Exercises to apply mindfulness to challenging situations in everyday life
• Small and large group discussions
• Daily at-home practice (30-40 minutes per day) with specially designed materials

In order to get the most out of the course, both regular attendance of the classes and regular work with the material between classes is required. This may require re-prioritizing the way you spend your time during the course.  The more you make mindfulness a priority during the course, the more it is likely to be a resource for you after the course.

Continuing after the 8-week course

On-going retreats and individual sessions are  options for your continued local support; additional fees apply. 

"MBSR is simply the best method I know for empowering you to develop a regular mindfulness meditation practice that is right for you (choosing from one of the 10+ mindfulness practices taught in the course) AS WELL AS learning to apply the principals of mindfulness to the challenges--both inner and outer--present in your everyday life.  Imagine doing all of this in a way that actually feels friendly and safe to your inner world, where awareness is cultivated along with compassion towards yourself--exactly as you are right now.  Most participants find they not only are more present and confident in their lives after my MBSR class but they also know and like themselves better, too!  Inner peace, calm, contentment, wisdom and friendliness to yourself and others are very common outcomes of the course, even when life circumstances don't change one bit--though they often do change for my participants, since they  see options more clearly and have the courage to make needed changes." Trish Magyari, MS, LCPC, Certified MBSR Teacher

MBSR FAQ:  

What if I need to miss some of the sessions?  Each of the 8 MBSR classes build on the next and it is important for group process that participants attend regularly.  If you know in advance that you will miss more than two meeting times--either classes or retreat, I recommend waiting for another session.  In addition, you must attend at least one of the first two class meetings to participate. Please contact Trish if you have questions regarding the schedule.

If you are missing one or two sessions out of the nine, while not ideal, it is possible to participate in the current session.  Registrants will have all course materials at the first class so if you miss a class you will be encouraged to follow along with CD instruction, home practice and workbook exercises.  I am also available by phone, email and in-person before/after class to briefly explain what you will miss/have missed (please note that this is simply going over the expectations, not a full make-up session).   Full make-up sessions are available by scheduling an individual appointment and paying for a private session.  Therefore, its important to confirm your availability to attend at least 7 of the 9 sessions for the series that you sign up for (or every session during the 5-day intensive format).

What if the MBSR session has started, can I still join? If there is still space, I allow new participants to join up through the second meeting.  Once the course has met twice, no new participants are brought in; if this has occurred, please contact me for information about the next course time. 

What is required during the course? In order to get the most out of the course, both regular attendance of the classes and regular work with the material between classes is required.  Home practice might take the form of practicing one or more of the mindfulness meditations, or applying mindfulness to daily life situations, for instance, practicing "mindful eating" between classes.  Bringing mindfulness to our daily activities does not take any more time than not being mindful of them.  Practicing meditations do take time and its important to make this a priority during the class, which may include re-prioritizing your daily activitites to find minutes during the day.  As someone recently said, "If you have time for FaceBook or Twitter, you have time for meditation".  Support and ideas for finding time for the home practices is available during the course, however, it will still require your commitment to make this happen.

How do I register?  Click here for the registration page.  Scroll down to find the course you are interested in.