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Spirit Rising | Megan Fowler – Group MBSR Courses, discovering health and a wellspring of bounty

Group Courses: MBSR

Mindfulness Based Stress Reduction (MBSR) 8-Week Course

The Mindfulness-Based Stress Reduction (MBSR) program is widely regarded as the gold standard of mindfulness in Western medicine. As the most researched mind/body program in the world, decades of scientific research demonstrates a broad range of psychological and physiological benefits from regular mindfulness practice.

Originating over 40 years ago at the Center for Mindfulness at the University of Massachusetts Medical School by Jon Kabat-Zinn, MBSR has been on the cutting edge of mind/body integrative medicine ever since. Over 30,000 people worldwide have completed this internationally-acclaimed course--an attestation of the powerful health benefits many MBSR participants experience.

With a curriculum grounded in science, this program is distinguished for it's ability to cultivate mind-body awareness and help support the body's natural ability to heal, regain equilibrium and function with greater levels of health and well-being.

Spirit Rising | Megan Fowler | MBSR registration and free introductory class

MBSR Program Details

  • What is MBSR
    Mindfulness is a purposeful way of focusing attention in the present moment, non-judgementally. This unique human capacity and skill can help individuals develop greater awareness of their bodies, emotions and thoughts, and it can increase their ability to thoughtfully respond instead of react to situations. Rather than moving through life in a constant state of "auto-pilot," mindfulness practice supports engaging life's moments with more presence, intentionality and, overall, with greater levels of acceptance and allowance for things, simply as they are. Participants in this 8-week Mindfulness-Based Stress Reduction (MBSR) course gain a first hand introduction to mindfulness practices involving focused-attention practices on breathing and gentle body movements. Participants learn tools and methods for incorporating mindfulness practices into their everyday life and work. The curriculum is designed to guide MBSR participants to learn how to practice, integrate and apply mindfulness into their lives. It creates a pathway to relieve suffering and increase well being for people facing a variety of challenges, issues and stressors. The course consists of both formal and informal practice and includes the following components: Orientation (required for enrollment, no charge) Eight weekly classes, 2 1/2 hours each One All-Day retreat on a Saturday or Sunday Daily home practice assignments for 45-60 minutes each day Available support from your MBSR Instructor
  • Why Learn MBSR
    Over 30 years of research has shown that mindfulness training is an important complement to conventional medical treatment for many disorders, in addition to functioning as a powerful method for reducing stress and pain. Considered a participatory form of medicine, physicians and therapists often refer their patients to the MBSR course with a range of ailments and conditions, and many participants find relief for the following: Chronic Pain Stress (Including Relationship Stress) Heart Disease High Blood Pressure Anxiety and Panic Episodes Depression and Mood Disorders Headaches & Migraines Sleep Disturbances & Insomnia Chronic Fatigue Anger & Emotional Disturbances Emotional Suffering Disordered Eating Addiction Recovery Serious Illness
  • Program Location
    All classes are currently online! Online class participants will receive a web link for their sessions, using the free platform Zoom. Please contact me if you need support accessing this software.
  • Program Cost
    Tuition for the eight-week course is offered on a tiered scale, which offers you the ability to pay the course fee at three different levels depending on your financial situation. Through this approach, it is my intention to keep these offerings as affordable as possible for those facing financial challenges and to allow those who are more financially fortunate to engage in the practice of honorable truth and generosity. All pricing includes a $50 non-refundable registration fee. Refund Policy: Refund less $100 after first class (prior to day of second class) and no refunds on or after day of second class. 8-Week MBSR Course Tuition Tier One Subsidized Level..............................................................$200 Tier Two Sustaining Level...............................................................$250 Tier Three Supporting Level..............................................................$300 ​ Special Discounted Tuition...............................................$150 (Please email me to discuss) K-12 Educators Healing Professions Social Workers Students Veterans Seniors 65+ COVID-19 First Responders Please Note: A limited amount of scholarship funds are available each course for those who need financial assistance beyond the Subsidized and Special Discounted Level. Please email me for more information about the scholarship application process. Payment information: Payments are accepted via secured Wix Payment platform. All major credit cards are accepted. *I am unable to take cash or checks at this time. I can provide a payment receipt, upon request, to submit for reimbursement. Click here for registration information.
  • MBSR Course Outline
    Throughout the 8-week Mindfulness-Based Stress Reduction (MBSR) program, you will be consciously and systematically building tools and mindfulness practices as you work with the challenges and demands of your everyday life. As this is a practice oriented class (concerned with the *how* of mindfulness practice), the learning is highly experiential. Between each weekly class, you will be encouraged to build a daily meditation practice with specific support, instruction and resources. Your instructor will create a safe and supportive environment for this work and learning by: Guided instruction in mindfulness meditation practices Gentle stretching and mindful yoga, with options for engaging practice in sitting poses Group dialogue and discussions aimed at enhancing awareness in everyday life Systematic instruction in formal MBSR meditation practices, with opportunity to check in with the teacher Daily and weekly home assignments Downloadable home practice audio files and a home practice packet to support you throughout the course ORIENTATION (Required) This session offers an introduction to the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School and Brown University. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and begin to explore how it can positively affect the quality of your everyday life. ​ WEEK 1 You will receive an overview of the course and begin to establish the learning context for the rest of your course experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. In this class, we'll experientially explore mindful eating, mindful breathing, and be introduced to formal meditation using the body-scan method. A special emphasis is placed on what it means to be fully engaged in the present moment. ​ WEEK 2 A key theme of class two is perception: a crucial component in life, as it is in mindfulness. How we see things (or perhaps don’t see them) largely determines how we respond in any particular situation. This week’s session and practice focus will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to challenges will impact both short- and long-term effects of stress on your mind and body. ​ WEEK 3 During this session, we'll explore several distinct yet interrelated mindfulness practices—mindful yoga, sitting meditation, and walking meditation. You'll be invited to share your insights about your experiences with formal practice and what's occurring as you work to integrate mindfulness into your daily life. Group exploration will continue to delve into discoveries surrounding the pleasure and power in being present and you'll be invited to investigate--in a very granular, descriptive way--how such experiences are felt and known in both mind and body. ​ WEEK 4 By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on developing your ability to focus concentration and intentionally expand your field of awareness. We'll explore the physiological and psychological bases of stress reactivity, and experientially explore mindful strategies for responding in positive, proactive ways to stressful situations. ​ WEEK 5 At the halfway point in this course, you should now have a familiarity with the foundations of mindfulness and be able to focus on applying it more effectively to specific life challenges and stressors. This week we examine the places where we might be stuck in repeating, unhealthy patterns and explore how mindful awareness can disrupt these habitualized routines and behaviors. You will learn how to apply mindfulness at the critical moment when you experience stress reactivity and continue to become more familiar with the physical sensations, thoughts and emotions that signal stress response. ​ WEEK 6 Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You’ll also be introduced to the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions--and gain direct experience of a variety of communication styles to support effective and healthy interpersonal communication. ​ ALL-DAY RETREAT This all-day intensive guided retreat, takes place from 9am-4pm on either a Saturday or Sunday. The intention of the retreat is to assist you in firmly and effectively establishing the use of MBSR skills across varying situations in your life. Having established a daily mindfulness practice during the previous weeks, you will be better prepared to benefit from this class. Make sure to prepare and bring a lunch Wear loose fitting clothes Bring mats, cushions, blankets, or any other items to help in your practice WEEK 7 Mindfulness is most effective--and we recieve the most benefit--when it is a lifetime commitment. This week, you will explore ways to integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You’ll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life. ​ WEEK 8 In the final week of the program, you will have a complete review of everything you’ve learned over the course, with an emphasis on carrying the momentum you’ve built forward into the coming months and years. You’ll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a meaningful closure by honoring both the end of this program and the beginning of the rest of your life. Click here for registration information.
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Upcoming MBSR Courses

  • Oct 04, 2021, 6:00 PM EDT – Nov 22, 2021, 9:00 PM EST
    Online via Zoom
    Looking for effective ways to strengthen your self-care routine and manage stress? Join us this Spring for our next Mindfulness-Based Stress Reduction (MBSR) course! Register below to sign-up now, or read below for more details.
  • Sep 27, 2021, 6:00 PM – 9:05 PM EDT
    Online via Zoom
    Interested in Mindfulness-Based Stress Reduction (MBSR) but looking for more information before getting started? These free introductory sessions contain a brief overview of the MBSR course, the scientific underpinnings of meditation practice and includes brief experiential practices.
  • Jun 01, 2021, 6:00 PM PDT – Jul 20, 2021, 9:00 PM PDT
    Online via Zoom
    Mindfuless is demonstrated to be a highly effective way for many people to manage stress, illness and promote physical and psychological health. Join us this Summer for our next Mindfulness-Based Stress Reduction (MBSR) course! Click "Register" to sign-up now, or read below for more details.
  • Mar 30, 2021, 6:00 PM PDT – May 18, 2021, 8:30 PM PDT
    Online via Zoom
    Looking for effective ways to strengthen your self-care routine and manage stress? Join us this Spring for our next Mindfulness-Based Stress Reduction (MBSR) course! Register below to sign-up now, or read below for more details.

FREE Orientation Sessions

NOTE: If you have signed up for an MBSR course, you do not need to register separately for the Orientation.

Not ready to register for the MBSR program?  Sign up below to participate in an Online MBSR Orientation Session to see if this class is right for you. These Orientation Sessions are free of charge and are required of all participants before beginning the program.

Orientation Overview:

  • Learn about the Stress Reduction Program and explore whether it is right for you.

  • Meet the program instructor, other interested participants and have a chance to ask questions.

  • Experience introductions to mindfulness methods you will be learning during the program

  • Confirm your place in the class that fits into your schedule and enroll in the program (if you haven't already)

Location, Dates & Times:  Online via Zoom.  The Orientation is 1.5 hours in length.  See below for upcoming dates!

Upcoming Orientation Dates

    RSVP Closed
    Mon, Sep 27
    Online via Zoom
    Sep 27, 2021, 6:00 PM – 9:05 PM EDT
    Online via Zoom
    Sep 27, 2021, 6:00 PM – 9:05 PM EDT
    Online via Zoom
    Interested in Mindfulness-Based Stress Reduction (MBSR) but looking for more information before getting started? These free introductory sessions contain a brief overview of the MBSR course, the scientific underpinnings of meditation practice and includes brief experiential practices.
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