Mindfulness-Based Stress Reduction (MBSR) in San Francisco

8-week MBSR Program in Downtown San Francisco

January 17—March 14, 2019: San Francisco Zen 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. Jon Kabat-Zinn has called mindfulness simply “the art of being fully human.”

Mindfulness has been featured on the cover of TIME magazine, as well as on PBS and 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


  • 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 on January 17th, 2019 from 7:00pm - 9:30pm. Required for class participation.

The 8-week class meets Thursday evenings (7:00pm - 9:30pm), from January 24th—March 14th, 2019. The class also includes a daylong of practice on Sunday March 10th. The daylong retreat for the Winter MBSR class will be be held at SFZC.

The San Francisco Zen Center (Conference Center) is located at 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 reserve your space and register, email david@shinebright.com

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