Mindfulness Based Stress Reduction program is an eight week course designed to teach people how to better take care of themselves and participate fully in improving the health and quality of their lives as they work with various types of “stressors” or suffering that is limiting the life that they would like to live. Before participating in the Mindfulness-Based Stress Reduction course we ask that you please consider these few things before you enroll in class.

To make a personal commitment to MBSR  meditation practice. We encourage 45-60 minutes daily meditation at least 6 days per week for the next 8 weeks. Your commitment is essential. It is the practice of mindfulness meditation that will enable you to realize its benefits. This commitment can be a challenging one, and may require a lifestyle change. You may have to rearrange your schedule to allow time for daily practice, carving out time from other activities. Once you taste the benefits of MBSR, then you may find that maintaining a daily practice becomes easier and highly rewarding.

To make a personal commitment to practice mindfulness in daily living (informal mindfulness practice). We can bring mindfulness to eating, walking, driving, interpersonal relationships, anytime throughout the day. This conscious act of remembering and bringing attention to the present moment and simple activities throughout the day, enhances your formal meditation practice. Both formal and informal practice are just that, practice at being fully present to each moment as life unfolds just as it is.

To put goal attainment on hold.  Putting aside any desire to use MBSR to reach a certain objective (e.g., relaxation, pain relief, inner peace) will allow you to fully experience a primary part of the program, which is “non-doing” or “non-striving.”

To approach your practice with an attitude of kindness, compassion, gentleness, openness and inquisitiveness toward yourself and others. Your role is to just observe, developing a deeper awareness.

To share relevant events, materials or experiences for the good of the group. You are invited to share, in whatever manner you are most comfortable, a brief summary or copy of an article, book, poem, movie, idea, story or anything that is relevant to the formal or informal practice of mindfulness or stress management. This information may be shared during any session.

Class Attendance and Planning
The classes are held over 8 consecutive weeks. To truly derive the full benefit of the course it is best to make the time to commit to being at all 8 of the classes,  if you should need to miss a class we ask that you let us know ahead of time so we can assure that you are informed and aware of weekly assignments and any other relevant information.

Our classes are frequently held in the 2nd Floor Commons area of the Moores UCSD Cancer Center (3855 Health Sciences Drive, La Jolla, CA 92093). Paid parking is available across the street in the patient lot (and, unfortunately, parking IS enforced in the evenings and on weekends).

We request that you please bring your check for the amount agreed upon, made out to “UC Regents” to class on the first night. You will receive a receipt in the following class.

We encourage you to dress comfortably in loose-fitting clothing (sweats or yoga-type clothing work well) and bring a mat or pad upon which you can lie on the floor for a part of the time. The temperature varies a bit in the room so you might want to dress in layers. We have a few meditation cushions that you may use during the class time.

You will receive the book Full Catastrophe Living and the guided CDs, although we highly recommend that if you are planning on using an MP3 player or iPod, that to save CD-burning, you download the Body Scan and Seated Meditation audio files directly from our website here. If you do that in advance of the first class, you will be all set and we can give the CDs to someone else.

Should you have any questions or concerns prior to or during the course you can contact Rochelle Voth, PhD, who coordinates the MBSR classes and professional development for the UCSD Center for Mindfulness (858) 822-3141 or via email.

We hope that after having read this material and reviewed the expectations of the class, you are still interested in attending the next MBSR course. We encourage you to contact us soon to reserve your place in an upcoming class.

Welcome!