Mindfulness-Based Stress Reduction
"Mindfulness means being able to bring direct, open-hearted awareness
to what you are doing while you are doing it;
being able to tune in to what's going on in your mind and body
and in the outside world, moment to moment."
John Teasdale, Mark Williams and Zindel Segal
Learn Proven Techniques to Reduce Stress
in this secular 8-week MBSR class!
The class teaches secular mindful meditation with a goal of present moment living. The class is held for 2.5 hrs per week for 8 weeks. Participants are instructed on body posture and how to focus on the breath. They are reminded that wandering minds are normal and are encouraged to bring their mind back to the focus on their breath, non-judgmentally. Participants learn to slow down and connect with themselves and their bodies AND they learn self-compassion.
Participants are recommended to meditate between classes for up to 1 hour per day. Those that take this recommendation seriously are the ones that benefit most from this 8-week class. Upon completion of the 8-Week MBSR class, participants report noticing decreased anxiety and pain, increased mood and sleep quality, as well as improved relationships! Many also report finding more joy in life!
The 8-Week MBSR Class starts
Saturday, January 11, 2020!
10:30 AM - 1:00 PM
The class meets for 8 consecutive Saturdays,
from January 11 to February 29, 2020 with a
Retreat Day on
Sunday, February 16, 2020, from 9:30 AM - 3:30 PM
The Retreat Day is a day of silence.
You will be guided through several sitting and walking meditations
awareness of breath/sound/thought & emotion, walking, sitting,
body scan, mindful movement
Informal Home Practices between class meetings include*:
bringing awareness to daily activities, difficult communications,
pleasant and unpleasant events
*Allow at least 1 hour per day,
6 days per week for Informal Home Practices.
Includes over 26 hours of instruction/practice!
Early Bird Pricing is $495 until 12/14/19
Regular Pricing is $530
Registration ENDS Saturday, 12/21/19
Call or email any questions to Pennie M. Vail, LPC
Pennie is a Qualified MBSR Teacher in the
UCSD Mindfulness-Based Professional Training Institute.
This class is not a substitute for individual therapy.
Will you tell us why these mindfulness practices work?
YES! You will learn about the research that supports the use of these techniques to reduce stress!
What will we be doing in the class?
You will learn several meditations during the 8 week class that successfully reduce stress,
and you will practice them during class and between classes so that you can experience the results for yourself! You will also learn about the stress response in the body and why mindfulness can help you "respond" to stress rather than "react"!
Can I miss a couple classes?
Each class builds on the last! So, it is strongly recommended that you commit to attending all 8 classes and the
1-Day Retreat (you'll really enjoy this day!)
Comments from past participants
"The class has helped me become much more aware of how I create more stress in my life by getting trapped in stories (I make up in my head) and how to let go faster".
"It has made me much more aware of the thoughts that motivate my feelings and behaviors and that I can change old patterns and habits with practice."
"It totally changed my perception of mindfulness! The 8-weeks was necessary for me to incorporate the discipline of practice."
“I didn't know that being still and quiet could be productive. I thought I had to be doing something to be productive!"
"This class was definitely worth my time and money. For anyone looking to improve their quality of life and to learn new, practical and effective methods for dealing with the challenges of real life, this class is for you!”
"I really feel like I have a new lease on life again". "I feel like I'm moving forward again."
“This class will change your life. It will calm you down which results in a better and more peaceful family life. You will get lots of new tools to deal with your everyday stresses."
"I would absolutely recommend it. I believe that every person in this class has gained in awareness and in the skill to attain some moments of peace."
“This class gives you another way of looking at life. It gives you more options and knowing that it is okay to ‘just be’.”
"Pennie does a wonderful job of listening and providing ways of seeing how you can use it (mindfulness) in your daily life".
"It (The 8-Week MBSR class) has truly been a guide for how to incorprate mindfulness into one's daily life."
"Your community is lucky to have you teaching there!"
Dave Potter, Psychotherapist and Certified MBSR Instructor