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Find Your Inner Peace. Practice Mindfulness at Home.

On Zoom online audio and

web conferencing platform

Join  LIVE ONLINE Mindfulness-Based Stress Reduction Class

Orientation Class Sunday, September 29 

5:00 pm to 7:30 PM EDT

Classes Sundays, October 6 through

Sunday, November 24

5:00 pm to 7:30 PM EDT 

Retreat Day, Saturday, November 16  9:00 AM  to 4:00 PM EST​

​

​Registration Fee for 8-Week Course: $200.00

Students enrolled in this course may qualify to optionally participate in research on mindfulness-based training being conducted by the University of California, Davis

and can earn up to $230 for doing so.

​

What is Mindfulness?

Mindfulness teaches us to pay close attention to what is happening right here, right now, in this present moment, with an attitude of kindness towards ourselves and our experience. It is a way of being fully present and awake in every moment; a way of relating to all of life as it unfolds.

Course Structure

  • Duration: 8 weeks, with weekly sessions lasting about 2.5 hours each.

  • Orientation: An initial session to introduce the program and meet the instructor and fellow participants.

  • Weekly Sessions: Each session includes guided mindfulness practices, group discussions, and practical exercises.

  • All-Day Retreat: A full-day session around the sixth week to deepen your practice.

Weekly Themes

  1. Orientation: Introduction to mindfulness and the course structure.

  2. Week 1: Awareness and the present moment.

  3. Week 2: Perception and creative responding.

  4. Week 3: Mindfulness of the body in movement.

  5. Week 4: Stress reactivity and response.

  6. Week 5: Working with difficult emotions.

  7. Week 6: Communication and interpersonal mindfulness.

  8. Week 7: Integrating mindfulness into daily life.

  9. Week 8: Maintaining and deepening your practice.

Key Practices

  • Mindfulness Meditation: Techniques to focus attention and cultivate awareness.

  • Body Scan: A practice to develop a deeper connection with bodily sensations.

  • Mindful Movement: Gentle yoga or stretching exercises to integrate mindfulness with physical activity.

  • Group Discussions: Sharing experiences and insights with fellow participants.

Proven Techniques for Stress Reduction

Certified MBSR Instructor

Certified Instructor

Photo of Mindfulness Teacher Julie Kapper

Julie Kapper

Mindfulness Instructor

I received my certification from UMass Center for Mindfulness in 2016, and online certification in 2023. I have taught yoga as a 200-hour level yoga instructor and I volunteer teaching mindfulness at a local recovery community center. I earned a Master's Degree in counseling during my off days as a flight attendant working for Delta Airlines.  Now retired from Delta , would like to share  MBSR with people online.

System requirements for Zoom 

  • An internet connection – broadband wired or wireless (4G or 5G/LTE)

  • Speakers and a microphone – built-in, USB plug-in, or wireless Bluetooth

  • A webcam or HD webcam - built-in, USB plug-in,

  • If you are not technologically savvy, no worries. We’ll cover technology information at orientation. Just please be sure that your computer has speakers and video capability, enough bandwidth to operate smoothly, and that your internet connection is reliable. Please, no phones or tablets for the course, as they can limit your experience of Zoom, and, thus, the course activity. A desktop or laptop allows you to settle and participate fully.

Registration $200.00

See if you qualify to participate in a research study from the Center for Mind and Brain and earn up to $230.00

As part of this class, may qualify to optionally participate in an independent research study. The study is being conducted by Dr. Clifford Saron and his colleagues at the Center for Mind and Brain at the University of California, Davis. They are investigating the effects of mindfulness-based training on reactions to social and emotional scenes and situations, and on interpersonal experiences in daily life. If you choose to participate, you will be asked to complete 3 assessments and would be compensated up to $230 for your time. The 3 assessments would be completed from your own home and would take place the week before your course begins, the week after your course ends, and 8 weeks after your course ends. Participation in this research is entirely optional and is not part of the training you will receive in your class. If you are interested in learning more about the study, please follow this                to see if you are eligible to participate. IMPORTANT: To participate in this research study, you must fully enroll in your class at least four days before the official class start date.

Thank you for your interest and consideration! https://ucdavis.co1.qualtrics.com/jfe/form/SV_9n5iYy17KqZFf3E

Enhances Quality of Sleep

Discover improved sleep quality through the practice of mindfulness, leading to a more rejuvenated and energized state.

Reduces Anxiety & Stress

Experience a reduction in anxiety and stress levels as mindfulness empowers you to face life's challenges with resilience and composure.

Enhances Mental Well-being

Cultivate a balanced and focused mind, allowing you to navigate daily tasks with clarity and a sense of inner peace.

Boosts Attention & Concentration

Enhance your cognitive abilities and concentration through the practice of mindfulness, leading to improved focus and productivity.

“Mindfulness is the aware, balanced acceptance of the present experience. It isn't more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.”

Jon Kabat-Zinn

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