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. It was featured on Bill Moyers’ Healing and the Mind (first 43 mins), and here’s a 9-minute overview from CFM.

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

Schedule

MBSR

In Person/Zoom Hybrid – Spring 2025

Course Schedule: 6-8:30 PM Pacific Time in Pinole, CA (& Zoom option)

Seven Tuesdays: April 22, 29 | May 6, 13, 20, 27 | June 3

and one Friday: June 13 (first and last class 30 mins longer)

Daylong Retreat: Sat, June 7, 9:30 AM – 4:30 PM Pacific Time

Free Overview Online: April 21, 6 – 7:30 PM Online – Overview Info PDF

Register for the Free MBSR Overview 
and separately for the MBSR Course

Brief Video Intros: 2 min and 9 mins. Also, MBSR featured in Bill Moyers’ Healing and the Mind (first 43 mins)

The cost for the 28-hour course is sliding scale $395-$550. Partial scholarships available by request. Includes:

  • Eight weekly classes 2.5 hrs each (first and last class 30 mins longer)
  • One Daylong Retreat on a Saturday or Sunday (7 hours)
  • Guided home practice 30-45 minutes per day

Bring your curiosity and a strong commitment to be a healing presence for yourself and the world. 

 

MBSR Online (mini version)

 
Winter 2026 Schedule TBA
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)

Register: KP Behavioral Health 510-752-7868

 

 

MBSR Alumni Group – Autumn 2025 In Person & Online (plus Retreat Option) 

Due to an unexpected health issue, classes are paused until further notice.*
*Feel free to join the Zoom links and meet with each other for connection and self-guided practice. For updates on Wendy’s health, go to the “Held by Love” blog at the bottom of any page.

 

For previous MBSR participants only

Refresh and deepen your Mindfulness practice and make it relevant to your life now, connect with community, and support each other in loving presence.

Eight sessions (attend as many sessions as you can). AND if there’s enough interest, a Half-Day Alumni Retreat. 

  • Meditation & Movement: Lightly-guided practice.
  • Connection: One-on-one peer check-ins.
  • Deepening: Inquiry, discussion, and responding to this moment in the world.
  • Support: Sharing insights, with an opportunity to team up for ongoing encouragement. 
Schedule: 
Eight Tuesdays, Sept 16 – Nov 18, 2025 (skipping Oct 7 & 14), 7 – 8:30 PM
Half-Day Retreat Saturday, Oct 25, 12:30 – 4:30 PM
 
Location (in person & online hybrid): 
Quinan Street Project, 656 Quinan Street, Pinole, CA 94564 
AND online (You will receive Zoom link after registration)
 
Cost: 
8-WEEK SERIES: Sliding Scale $120-240 (Attend as many sessions as you can)
ALUMNI RETREAT: Sliding Scale $40-80
Partial Scholarships available by request
 
Equipment: Bring a yoga mat, blanket, and wear comfortable clothes including layers. Chairs available (or bring a meditation cushion if you prefer).
 
Quorum:  We need 10 participants minimum

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, or for Private Mindfulness Sessions:
  • Private MBSR 8-week courses available for $850 for those who prefer one-on-one sessions.
  • Individual Mindfulness for $85/$110 per session (online/in-person) as a refresher, or for specific issues.