8-week MBSR Classes

October 9—December 19, 2017: San Francisco Zen Center

2017 Dates TBD: UCSF Family Medicine Center

What is MBSR?

Mindfulness-Based Stress Reduction (MBSR) is an 8-week program developed by Jon Kabat-Zinn, PhD, at the University of Massachusetts Medical Center. MBSR offers an invitation to move toward greater balance, control and participation in life. It introduces participants to practices for cultivating ease, resilience and uprightness in the midst of difficult life circumstances. This may involve relating to and working with stress, pain, illness and the many challenges and demands of day-to-day life.  

Ultimately, mindfulness is about 'waking-up' to our lives - reconnecting with what's important and what it is to be alive and present in this moment. In this way, we gain access to our deepest inner resources for living, healing, and coping with stress. We also discover an ability to connect more fully with ourselves, our loved ones and the life we're living. 

Mindfulness has been featured on the cover of TIME magazine as well as on 60 Minutes with Anderson Cooper. Below is a video on mindfulness from the Center for Mindfulness at the University of Massachusetts Medical School that features Jon Kabat-Zinn and other leading MBSR teachers.

Proven Results

Scientific research has been, and continues to be, the cornerstone of the MBSR program. Three decades of published research and rigorous clinical studies indicate that the majority of people who complete the course report:

  • Reductions in physical symptoms
  • Reductions in psychological distress
  • Improved focus and concentration
  • Increased relaxation
  • Reductions in pain levels
  • Increased pain tolerance
  • Increased energy and optimism
  • Improved self-esteem
  • Increased resilience

Who Can Benefit?

MBSR is appropriate for people of all ages and backgrounds, including students, adults and seniors. People participate for reasons as diverse as:

  • Stress
  • Anxiety and panic
  • Depression
  • Chronic pain
  • Illness
  • Sleep disturbances & Insomnia
  • GI distress
  • Fatigue
  • High blood pressure
  • Headaches
  • ADD/ADHD
  • Substance abuse
  • Weight loss

What You Will Learn

Each week's class is focused on a different theme that helps build the attitudinal foundation for mindfulness practice. We will be cultivating the following 7 attitudinal foundations: Beginner's mind, patience, non-striving, non-judging, acceptance, letting be and trust. We also will explore the role of gratitude and generosity in our practice. Through this course participants will be introduced to a variety of simple meditation and movement practices designed to cultivate presence and awareness.  Practices include:

  • Simple meditation exercises
  • Sitting meditation
  • Body awareness
  • Pain management
  • Mindfulness movement
  • Hatha yoga
  • Group discussions to facilitate better understanding of self and others
  • Informal practices for day-to-day life

Course Details for San Francisco Zen Center Class

Free orientation session Monday, October 9th 2017 (7:00pm - 9:30pm). Required for class participation.

The 8-week class meets every Tuesday evening (7:00pm - 9:30pm), from October 24th - December 19th. The class also includes a daylong of practice. The daylong retreat for the Fall MBSR class will be either be held at SFZC or at Jikoji Retreat and Zen Center in Los Gatos, CA (depending on availability). Directions to Jikoji can be found here.

San Francisco Zen Center (Conference Center). 308 Page St, San Francisco, CA 94102. Click here for a map. 

Note: While the class will be held at the Zen Center, it is important to point out that MBSR has been designed specifically to be non-denominational and, therefore, complements any existing religious or spiritual practice (or lack thereof). Mindfulness is a simply a method of mental training.

Fee: $400 tuition (plus $35 of class materials—book and guided meditation recordings). The fee does not include the daylong of practice at Jikoji. Sliding scale available.

To register, email david@shinebright.com

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Course Details for UCSF Family Medicine Center Class

Free orientation session 2017 Dates TBD (6:00pm - 8:30pm). Required for class participation.

The 8-week class is every Monday evening, 2017 Dates TBD (6:00pm - 8:30pm). The class also includes a daylong of practice, which happens during one of the weekend days (typically between weeks 6 and 7). The daylong retreat for this class is typically held at Jikoji Retreat and Zen Center in Los Gatos, CA. Directions to Jikoji can be found here.

UCSF Family Medicine Center at Lakeshore. 1569 Sloat Blvd #333, San Francisco, CA 94132. Click here for a map.

Fee: $400 tuition (plus $35 of class materials—book and guided meditation recordings). The fee does not include the daylong of practice at Jikoji. Sliding scale available.

To register, email david@shinebright.com