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Mindfulness-Based Stress Reduction (8-week course)
Mindfulness-Based Stress Reduction (8-week course)
Learn to experience life more fully and how to build resiliency under stress by integrating mindfulness into everyday life.
Oct 18, 2023, 5:30 PM – Dec 13, 2023, 8:00 PM
Ctr. for Community, Arts, & Spirituality,
7400 Woodlawn Ave NE, Seattle, WA 98115, USA


10/18 to 12/13

*8 consecutive Wednesdays + 1 Saturday day-long

(with a break the week of Thanksgiving)

Time: 5:30 - 8:00pm

Cost: $100 - $290 (sliding scale)


Center for Community, Art, & Spirituality

7400 Woodlawn Ave NE, Seattle, WA 98115, USA


R.J. Rongcal

*Day of Mindfulness:

Sat. 12/2

9:00am - 4:00pm

Loc: same venue

What others have said...

R.J is an amazing meditation teacher! I totally recommend his classes on MBSR. He’s so knowledgeable and has so much to share that I would want to do an ongoing class to go further and explore more into the fields of meditation. Also loved his guided meditation, it feels very good to let him guide me into a meditative state. He’s my favorite. I will definitely take his MBSR class again."

          - P.S.

RJ is wonderful at what he does. He is warm, accessible and caring. His passion for mindfulness and motivation is really appreciable.

         - K.L.

"R.J.'s grounded, validating presence is such a gift in these classes. I felt the practices were accessible, and I loved the way they built on each other, offering growth and choice. Under R.J.'s guidance, I learned new skills, deepened my intentionality, and connected with lovely, open-hearted people."



To receive the most benefit from MBSR, time for practice and study must be prioritized. This includes committing to:


- 8 weekly class sessions of 2.5 hours

- 1 retreat day of roughly 7 hours*
- 30-45 minutes of daily practice at home during the entire course


Audio recordings of guided meditations, 45-page course manual with supplemental readings, online video links, "How- to" handouts, and more.

* If you are unsure whether or not you'll be able to attend all 8 sessions and/or the retreat day please email me at

7 minute intro to MBSR from the founder, Jon Kabat-Zinn, and other prominent mindfulness teachers.

Still Interested?

This class is changing my life. Every lesson has a lasting effect that grows with time and practice.  I wish it could continue weekly for the next year because the gathering and the teaching are so inspiring, calming, hopeful, and I need more time to form a habit of leading myself mindfully through life. I wish I could do this class again and again, sort of like riding a bike with training wheels, until mindfulness practice has become the way of life for me. 
         - A.R.

The program is safe and quite an amazing process.  I can say a lot more but I would say try it out on your own to experience and explore. 

         - N.I.

This class has taught me how to return to my body. I’ve discovered sensations in the body I hadn’t noticed. I’m on the track of self-compassion because of this class. 

          - S.K.

Just do it! You’ll be glad you did. 
         - K.D.

Learned a lot, have slowed down more; a sense of calm is growing with practice and increased awareness. 
         - N.S.

If you are still wanting to learn more about MBSR to see if this course is for you, email me at I am also available for a free "clarity call" if that would work better for you. 

Disclaimer: MBSR is not for everyone. If you one or more of the following describe your current circumstance, a longer course such as MBSR may not be for you:


  • Serious psychological challenges like schizophrenia or psychosis not responsive to medication

  • Depression with thoughts of suicide

  • Recently in recovery

  • Recently lost a close loved one

  • Post-Traumatic Stress Disorder (PTSD), or have recently experienced significant trauma.

If you're unsure about registering for MBSR, please contact me, and we can discuss whether or not the timing is right for you.

What is MBSR?

Mindfulness-Based Stress Reduction (or MBSR) was founded in 1979 by professor of medicine and author, Jon Kabat-Zinn, PH.D. His lucid teachings on mindfulness and meditation through his talks, books, and his now "gold standard" MBSR course have made him a key figure in the continuing "mindfulness movement" in the West.

This 8-week course includes:

* Learning about stress reactivity and how mindfulness helps with stress
* Learning how to apply mindfulness to everyday situations like communication
* Guided instruction in mindfulness meditation practices
* Body awareness practices including the body scan and gentle mindful movement
* Group dialogue and small group exercises
* Weekly handouts with short readings, exercises, summaries of each class, and resources to support your ongoing investigation of mindfulness
* Eight 2.5 hour classes 

* One 7-hour "Day of Mindfulness"Retreat

​Further, this course includes interactive lessons on mindfulness, sitting and walking meditation, gentle yoga/mindful-movement, and small/whole group discussion. Between sessions, participants are invited to continue practicing mindfulness on their own with the support of guided meditation recordings, follow-up emails, and practice handouts.

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