What is Mindfulness-Based Stress Reduction (MBSR)?
Mindfulness-Based Stress Reduction (MBSR) is an evidence-based training that is proven to improve wellbeing and transform stress, chronic pain and illness, anxiety, insomnia, post-traumatic stress, ADHD, and a wide range of conditions.
A systematic attentional skills training, the course emphasizes sustained present-moment attention through mindfulness meditation, inquiry into experience, and real-world skills for practical integration into daily life. It is experiential, relational, and grounded in nervous system regulation.
This course adds highly-applicable skills to any educator, parenting, or leadership toolkit and also serves as a foundational step toward pursuing certification as an MBSR Teacher.
The 8-week MBSR program follows the standardized curriculum developed by Jon Kabat-Zinn and is taught internationally in medical, clinical, and community health settings.
I’m thrilled to be offering this program in person for the first time since before the pandemic.
What are the Benefits of Mindfulness Meditation?
Research on MBSR and decades of clinical use show consistent benefits across a wide range of populations. Participants often report:
Reduced stress and improved ability to respond rather than react
Greater emotional regulation and tolerance for difficult experiences
Improved attention, focus, and clarity in daily life
Increased awareness of habitual patterns and greater choice in how to meet them
Enhanced capacity for self-care and boundary awareness
Improved sleep and overall sense of well-being
Greater resilience in the face of ongoing life stressors
These outcomes develop through regular practice, gentle inquiry, and learning to relate differently to thoughts, emotions, and bodily sensations.
What is included in the MBSR program?
Participants receive the complete MBSR course, including:
Eight weekly in-person sessions (2.5 hours each)
One full-day mindfulness retreat
Instruction in formal mindfulness meditation practices, including seated and lying down meditations, body awareness, and gentle mindful movement based in Hatha Yoga
Recorded guidance for home practice
Worksheets and reflection materials to support experiential learning
A small cohort to support safety, connection, and depth of practice
Participants who complete the program will receive a Certificate of Completion. Completion of this 8-week MBSR course meets the foundational course requirement commonly required for those seeking training pathways in teaching clinical mindfulness-based interventions, including MBSR and related programs.
Meet the Facilitator
This program is facilitated by Dr. Cynthia Garner, a certified mindfulness teacher and author of Fierce Boundaries. She has completed advanced training in mindfulness-based interventions through the UC San Diego School of Medicine and the Centre for Mindfulness Studies.
Cynthia’s background integrates mindfulness education, therapeutic training, and trauma-sensitive approaches. Her work is informed by years of supporting individuals and educators navigating stress, burnout, relational upheaval, and leadership in trauma-impacted systems. In her current coaching work, she brings mindfulness and nervous system awareness into the home through decluttering and space-reclaiming support, helping people create inner and outer space for healing.
Her teaching and writing reflect a steady commitment to embodied practice, practical application, and helping people develop sustainable mindfulness skills that translate into daily life—at home, in relationships, and in the world.
Lyons, CO. Spring MBSR Course Schedule
Orientation: Wednesday 3/4, 6-8:30 pm
Session 1: Wednesday 3/11 6-8:30
Session 2: Wednesday 3/18 6-8:30
*No class 3/25 due to Spring Break
Session 3: Wednesday 4/1 6-8:30
Session 4: Wednesday 4/8 6-8:30
Session 5: Wednesday 4/15 6-8:30
Session 6: Wednesday 4/22 6-8:30
Session 7: Wednesday 4/29 6-8:30
Day-long Retreat: Saturday 5/2 10-4
*No class 5/6 due to School Fine Arts Concert
Session 8: Wednesday 5/13 6-8:30
Frequently Asked Questions
Is this the formal MBSR program?
Yes. This course follows the 8-week Mindfulness-Based Stress Reduction (MBSR) curriculum developed by Jon Kabat-Zinn and taught internationally in medical, clinical, and community settings. It includes eight weekly classes, a full-day retreat, and home practice.
Who is this program for?
This program is appropriate for adults seeking evidence-based tools to work skillfully with stress, emotional intensity, chronic overwhelm, or life transitions. No prior mindfulness or meditation experience is required.
It is also appropriate for healthcare professionals, educators, therapists, and others who are interested in mindfulness-based interventions for personal practice or future professional training.
Is this course required to train as an MBSR or mindfulness teacher?
Yes. Completion of an 8-week MBSR course is a common prerequisite for training pathways in teaching clinical mindfulness-based interventions, including MBSR and related programs. Participants who complete this course will receive a Certificate of Completion.
Specific teacher training programs may have additional requirements beyond this course.
Is there a screening or intake process?
Yes. A 15-minute individual intake interview with the facilitator is required prior to enrollment. This conversation supports readiness, clarifies expectations, and helps ensure the program is a good fit for you at this time.
The intake is a standard part of MBSR programs and helps create a safe, supportive learning environment for all participants.
Is there a required orientation or preview session?
Yes. Attendance at the in-person or online orientation/preview session is required prior to enrollment.
The orientation provides an overview of the MBSR structure, time commitment, and home practice expectations, and offers an opportunity to ask questions, complete intake surveys, and experience a brief mindfulness practice before committing to the full course.
What is the time commitment?
Weekly sessions: One in-person class per week, 2.5 hours each, for eight weeks
Retreat: One full-day mindfulness retreat (attendance is an integral part of the course)
Home practice: Participants are highly encouraged to carve out 45–60 minutes of daily practice, six days per week, for the duration of the 8-week program, using guided recordings and informal practices.
Regular attendance and home practice are essential to receiving the full benefit of the program.
What if I miss a class?
Because MBSR is cumulative and group-based, consistent attendance is strongly encouraged. If a session must be missed due to illness or emergency, the facilitator will offer guidance on how to stay connected with the material when possible. Individual makeup sessions may be scheduled with the facilitator at a rate of $150/90-minute session. Missing more than 2 sessions may affect eligibility for a Certificate of Completion.
Is this program therapy?
No. MBSR is an educational, skills-based, experiential class not psychotherapy or clinical treatment. While many participants experience therapeutic benefits, the course does not replace medical or mental health care. Participants are encouraged to maintain any existing medical or mental health supports while enrolled.
Is this program trauma-sensitive?
Yes. The course is taught by a certified mindfulness teacher with therapeutic training and is facilitated in a trauma-sensitive manner. Participants are always invited to stay in choice, work within their own limits, and to adapt practices as needed. The orientation and intake interviews are excellent opportunities to determine suitability for the program and address any concerns.
Individuals experiencing acute mental health crises, active substance dependence, or significant destabilization may benefit from additional clinical support before participating.
Are there any contraindications?
This program may not be appropriate for individuals currently experiencing:
Acute or unmanaged trauma symptoms
Active substance dependence
Severe depression or suicidal ideation
Psychosis or untreated bipolar disorder
If you are unsure whether this program is a good fit, you are encouraged to reach out prior to registration.
Will I receive a certificate/CEUs/course credit?
Participants who meet attendance and participation requirements will receive a Certificate of Completion documenting 30 contact hours at the conclusion of the program. These hours may be applicable toward continuing education requirements, depending on your professional licensing board or employer. Participants are encouraged to verify acceptance of contact hours with their credentialing body in advance.
What is the refund or cancellation policy?
Due to the small cohort size and the commitment required to hold a place, tuition is non-refundable once the program begins. If you need to withdraw prior to the start date, please contact the facilitator to discuss options.
Where is the program held?
The program is held in Lyons, Colorado. Exact location details, parking information, and what to bring will be provided upon registration.
How do I know if this program is right for me?
If you are willing to engage in regular practice, attend sessions consistently, and participate in both the intake interview and orientation, this program is likely a good fit.
If you have questions about readiness or personal circumstances, you will have the opportunity to address this in your intake interview.