Mindfulness-Based Stress Reduction (MBSR)

Mindfulness is a way of relating directly and compassionately to whatever is happening; taking charge of the challenges and savoring the joys.

The 8-week Mindfulness-Based Stress Reduction (MBSR) program is designed to teach mind-body awareness and self care to people living with physical or psychological symptoms due to stress, pain, or illness. It is also essential for preventative care and leading a most fulfilling life. It’s based on the work of Jon Kabat-Zinn, Ph.D. at the Center for Mindfulness at the University of Massachusetts Medical School, and offers lifelong tools for increased well-being.

The 28-hour course schedule consists of eight weekly classes and one daylong class on a weekend day. Participants learn lifelong tools to help maximize life, even in the midst of stress, pain and illness. This highly participatory, practical course includes:

  • Guided instruction in mindfulness meditation practices
  • Gentle, mindful movement
  • Group dialogue and discussions aimed at enhancing awareness in daily life
  • Individually-tailored instruction
  • Daily home assignments
  • Four home practice audio recordings and a home practice manual

People participate for reasons as diverse as:

  • Stress — work, personal or financial
  • Chronic pain and illness
  • Anxiety or depression
  • GI distress
  • Sleep disturbances
  • Fatigue
  • High blood pressure
  • Headaches
  • Preventative self-care


MBSR Online (mini version)

The cost for this 20-hour course is $110 for KP members and $190 for public. Includes:
  • Free Overview/Orientation (1 hr)
  • Eight weekly classes (2 hrs each)
  • One Half-Day Retreat on a Saturday or Sunday (4 hours)
  • Daily home practice (30-45 mins per day)

Call to Register: KP Behavioral Health 510-752-7868


Overview: Tues, Apr 23, 6-7 PM Pacific Time

Course: Tues, Apr 30 – June 18, 6-8 PM Pacific Time

Half-Day Retreat: Sat or Sun, June 8 or 9


Overview: Tues, Oct 8, 6-7 PM Pacific Time

Course: Tues, Oct 15 – Dec 10, 6-8 PM Pacific Time (skip 11/26)

Half-Day Retreat: TBD



2024 Schedule TBA

If interested in MBSR online or in person, click HERE for a quick poll about your availability.

The cost for the 28-hour course is sliding scale $395-$550, and partial scholarships are available by request. This includes:
  • Free Overview/Orientation (1.5 hrs)
  • Eight weekly classes, 2.5 hrs each (except the first and last sessions are 3 hours, totaling 21 hours of direct instruction)
  • One Daylong Retreat on a Saturday or Sunday (7 hours)
  • Daily home practice for 30-45 minutes per day

Bring your curiosity. Invite yourself to make a strong commitment to attend all classes and to practice daily at home for eight weeks. 


MBSR Alumni Group Online

For previous MBSR participants only: Six sessions (come to as many as you can) to refresh and deepen the Mindfulness practices, connect with community, and support each other in loving presence.

Tues, Mar 5 – Apr 9, 6-7:30 PM Pacific Time

Register HERE!

After you register you will receive confirmation email with Zoom and payment info. Sliding Scale flat fee $100-150 (ask about partial scholarships) payable by Venmo @wbeckerman, Zelle [email protected], check in the mail, or add 3% for PayPal

  • Meditation: Lightly-guided practice.
  • Connection: One-on-one peer check-ins.
  • Deepening: Inquiry and discussion.
  • Support: Sharing insights, inspiration and ideas, with an option to team up for ongoing encouragement.

When you dwell in stillness, the judging mind can come through like a foghorn. “I don’t like the pain in my knee…This is boring…I like this feeling of stillness…I had a good meditation yesterday, but today I’m having a bad meditation…It’s not working for me…I’m no good at this. I’m no good, period…” This type of thinking dominates the mind and weighs it down. It’s like carrying around a suitcase full of rocks on your head. It feels good to put it down. Imagine how it might feel to suspend all your judging and instead to let each moment be just as it is, without attempting to evaluate it as “good” or “bad.” This would be a true stillness, a true liberation. Mindful meditation means cultivating a non-judging attitude toward what comes up in the mind, come what may. ~Jon Kabat-Zinn, Wherever You Go, There You Are.

Contact us to create a course in your community or workplace, and for private mindfulness sessions.