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Mindfulness-Based Stress Reduction

8-Week Program Provided entirely through Zoom

Tuesdays January 19 – March 9
6:30 pm – 9:00 pm

Sunday February 28
all-day retreat

MBSR Orientation Sessions ~60 minutes

Attending one is required to enroll.
Session options December 15th or January 5th at 6:30 PM

What Is MBSR?

An evidence-based, life-affirming, skill-based course focused on the practices of mindfulness. MBSR is a scientifically validated, non-religious program created by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979. The key to mindfulness is a non-judgmental awareness that enables you to respond with greater clarity, stability and understanding to life’s stressors, rather than reacting in unhealthy ways. The program consists of eight weekly two and 1/2 hour classes, and a one-day retreat (on a weekend) between sessions six and seven.

Who Is MBSR For? Maybe You, If …

  • undergoing stress, including work, school, family stress, financial stress, illness aging, grief, uncertainty about the future
  • suffering with medical conditions, including chronic pain, cardiovascular problems, fibromyalgia, cancer, GI distress, autoimmune
  • disorders, or with psychological conditions, including anxiety & panic, depression, fatigue, sleep disturbances
  • improving prevention and wellness including learning how to take better care of yourself, increasing your creativity

What You Can Expect in MBSR

A highly participatory, supportive, and structured program with guided instruction in mindful meditation practices, gentle stretching and mindful movement, group dialogue and mindful communication exercises, daily home assignments, guided meditations and workbook.

Gaining the benefits of MBSR requires commitment to attendance, participation, and practice. The program involves homework and daily practice outside of class to build the skills over the 8 weeks and strengthen them in the weeks and life that follow.

Who Is Teaching MBSR?

MBSR is taught by Ayama Yoga Aerial teacher Chris Altizer, MBA, MA, RYT200. Chris is a UCSanDiego-trained MBSR teacher-in-training. When he is not hanging in aerial silks at Ayama, Chris serves on the faculty of Florida International University College of Business and consults, lectures, and writes on mindfulness, performance, and wellness with his wife Anne through Altizer Performance Partners.

A Few Of The Researched Benefits Of Practicing Mindfulness

There are over 4,000 published papers on the effects of mindfulness and research continues to increase. While mindfulness meditation is not suitable for or have the same effects on everyone, the potential benefits are being proven through research.

Cleveland Clinic, Evidence-based Mindfulness: What Science Tells Us About Mindfulness Meditation and Its Benefits of brain/immune health, mental health, chronic pain, and sleep.

American Psychological Association, What Are the Benefits of Mindfulness? Reduced rumination (repetitive thinking about a negative), reduced stress, improved memory, increased focus, increased mental flexibility, improved relationships.

Harvard Medical School, Mindfulness Literally Changes the Brain, Mindfulness Eases Anxiety and Mental Stress.

Case Western University, Mindfulness in the Workplace Improves Employee Focus, Attention, and Behavior

MBSR introduces skills and practices that build on each other to help us live our fullest life.

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