Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is an experiential learning program teaching you new skills for managing stress and pain. Learning occurs through the guided activities, and the interactions of the participants with each other and with the teachers. You are learning to recognize your own sensations, feelings and thoughts in times of difficulty in that way the seeds of healing and stress reduction can begin to take root.

We teach body centered skills to awaken awareness. The student does guided body scans, yoga and other meditative movements to learn how to listen deeply to the cues coming from the physical body in the present moment. The act of noticing or knowing what you are doing when you are doing it is awareness. Mindfulness is bringing the mind back to the present moment. Being present in the moment is central to reducing stress and managing pain.

The program runs for eight (8) weeks which includes a full day session in complete silence after week five. The structure of the program is designed to give you the opportunity to experiment with new behaviors while having the support of a learning community. At the end of the 8 weeks, most participants report that they have gained personal insights that allow them to modify their behavior to reduce stress and manage pain better.

This program follows the teaching guidelines established by The Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts, Medical School. The approach has been proven effective in numerous research studies (www.umassmed.edu/cfm).

All program participants are required to pre-register by calling 202.833.5055.

After pre-registering, you will receive a registration form, some questionnaires and a pre-addressed stamped envelop to return this information to the instructor. The teacher will call you to discuss any questions you may have about the program with you and to confirm enrollment.

Program is led by Grace Ogden.  Contact: grace.gwcim@gmail.com.

Course information and dates: read here.


Thank you so much for holding the MBSR class for all of us. It was truly a great experience and I have become more in tune with myself then ever before. My senses are aware of every noise, smell, and touch and I have even been able to feel when a friend is about to call me before the phone even begins to ring!   — Rupa, 2012

The MBSR class has been so transformative in helping to regulate my emotional states.  I can be very emotionally labilt at times.  Learning to be mindful and aware of the present, through formal and informal practices, has made me less reactive.  I think before I act, and my relationships have better because of that.  — Christina, 2012

I registered for the MBSR class in hopes of finding relief for the anxiety I was experiencing and my inability to sleep soundly at night.  The class provided helpful techniques that I now practice on a daily basis, which have reduced my overall feelings of stress and anxiety and helped my ability to sleep at night.  I now fall asleep each night feeling calm and relaxed.  I sleep deeply and wake each morning feeling rested and stress-free.  — Steve, 2012