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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 8-week Mindfulness-Based Stress Reduction program that I teach was developed by Jon Kabat-Zinn, PhD.
He is the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at
the University of Massachusetts Medical School.
    Jon is also the author of Full Catastrophe Living and Wherever You Go, There You Are!

     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, September 26 2020!

10:30 AM - 1:00 PM

The class meets for 8 consecutive Saturdays,

from September 26 - November 14, 2020

Retreat Day on

Sunday, November 1, 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


  Some of the Formal Meditations included in this 8 week class:
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.

It's online!
More information about this VIRTUAL class coming soon!

Includes over 26 hours of instruction/practice!

$395 - early bird price until 8/29/2020

This is a non-refundable fee,

but can be applied to another MBSR Class within 1 year of the date of this class.

$450 - standard price 8/30/2020 to 9/12/2020



Contact me:
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.
Q & A:

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."

Other comments:

"Your community is lucky to have you teaching there!"
                                   Dave Potter, Psychotherapist and Certified MBSR Instructor

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