Online MBSR Course Schedule at East Coast Mindfulness

Mindfulness-Based Stress Reduction (MBSR) Online

"East Coast Mindfulness provides expert online MBSR teaching and high level training for others to teach the MBSR course online with high integrity and depth.”

Jon Kabat-Zinn, Founder of MBSR and author of Full Catastrophe Living

Being mindful is the practice of being present—so simple, and so very difficult. While we want to be awake and aware in the moments of our life, too often we aren’t, and instead shift into autopilot, shut down emotionally (or become overwhelmed), or settle for simply getting through the day.

The practice of mindfulness calls on us to stop settling, and to wake up to exactly how things are right here, right now. This present moment awareness sometimes brings about relief and ease, and sometimes it doesn’t, but it always points us to a genuine experience of our own precious life.

The MBSR course is an evidence-based, intensive exploration of the practice of mindfulness, and what it means to practice mindfulness in your own life. This course is taught by Rebecca Eldridge, who created an online interactive MBSR course and trained faculty at the UMass Medical School’s Center for Mindfulness to teach MBSR online, or by experienced MBSR teachers certified to teach online MBSR. The online MBSR course provides all the instruction and materials you need to practice mindfulness weekly within a group, and daily on your own. You must supply the strong commitment to stick with the course and to practice every single day—when it’s pleasant, unpleasant, and neutral.

Course Details

We will practice mindfulness in many forms (sitting, moving, walking, scanning, and so on) in class, sometimes in silence, and there will be opportunity for small and whole group sharing, checking in, asking questions, and so on. You will receive audio to guide much of your daily, at home practice. Beyond the 8-week course, you will be provided a way to continue to connect with other course participants, if you choose.

We will convene using the Zoom™ video conference platform. It is imperative that you attend the classes, but classes will be recorded for you to review if you must miss one class (if you know that you will have to miss more than one class this cycle, you are invited to participate in a future cycle; participating live in the retreat class is a must).

People participate in the MBSR course for many reasons—to relieve stress of all kinds, to soothe emotional and physical pain, to live and love more fully, to establish a regular practice of mindfulness, and more.

What is required of you during the course:

Participate in the orientation, all eight classes, and the retreat class (all of these are online)

Practice daily for approximately one hour

Hold yourself and the other participants with respect and kind-heartedness

Stay curious about this live exploration

Be willing to be seen as human (imperfect and completely okay)

Stick with it for 8 weeks

What technology you will need:

High-speed internet connection

Please, no phones

Join on a computer that has a full-sized screen on which you can see at least 25 Zoom participants, without having to scroll

Ensure that your computer is situated on a stable surface (instead of resting on your lap, etc.)

Video and microphone capability (so that you can be seen and heard)

A place for practice that allows for being undisturbed

Current version of Zoom installed

See the MBSR Course Info Sheet to learn more about:
• The historical context of the MBSR program
• The MBSR course logistics
• What Mindfulness is and how it works
• Contraindications for the MBSR program
• Week-by-week content of the MBSR course

MBSR Course
Info Sheet

MBSR Course Info Sheet

Interested in teaching MBSR?

It’s important to take this course for your own learning and growth. Once you’ve completed the online MBSR course, you may wish to train to teach others. Completing our online MBSR course satisfies one of the requirements to enter the professional MBSR teacher training pathway through East Coast Mindfulness and other MBSR teacher training organizations.

Our classes are limited to 25 participants

Winter 2024: Thursday mornings (US Eastern Time) beginning Jan. 18: Laura Smallwood

Note: all times shown are in US Eastern Time.

Dates	Times	Notes
Mandatory Orientation: Thursday, Jan. 18	9:00-11:30AM	Attending orientation is mandatory. In some ways, this is the first class.
Class 1: Thursday, Jan. 25	9:00AM-noon	The first class is a half-hour longer than usual.
Class 2: Thursday, Feb. 1	9:00-11:30AM
Class 3: Thursday, Feb. 8	9:00-11:30AM
Class 4: Thursday, Feb. 15	9:00-11:30AM
Class 5: Thursday, Feb. 22	9:00-11:30AM
Class 6: Thursday, Feb. 29	9:00-11:30AM
SATURDAY, MARCH 2	9:00AM-4:30PM	ONLINE RETREAT CLASS
Class 7: Thursday, March 7	9:00-11:30AM	NOTE: For the next week’s class (on Thursday, March 14), note that clocks move forward one hour on Sunday, March 10 in the US.
Class 8: Thursday, March 14	9:00AM-12:30PM	The last class is one hour longer than usual.

This class is self-pay (not covered by insurance). For that reason we have created a sliding scale to accommodate more people. Generosity policy applies—to cover costs for our small business, to ensure adequate compensation for the instructors, and so that people with fewer financial resources can be accommodated, please pay at the highest level available to you.

TIER 1: $600: Subsidizes Tiers 3 & 4
($40 Orientation + $560 Course)

TIER 2: $550: Covers our cost
($40 Orientation + $510 Course)

TIER 3: $500: Subsidized rate
($40 Orientation + $460 Course)

TIER 4: $450: Subsidized rate
($40 Orientation + $410 Course)

REPEAT STUDENTS—all students who have previously completed the MBSR course live online or in-person with a certified MBSR teacher may retake the course for $350
($40 Orientation + $310 Course)

Deciding What to Pay?
Click Here

If Tier 4 is still financially prohibitive for you, please email us so we can find a way for you to participate.

Register for the Thursday morning online MBSR course beginning on January 18, 2024 with Laura Smallwood

$40 reserves your spot in the MBSR course.

The MBSR course is a significant investment of your time and effort. As such, we ask that participants pay for the orientation session first ($40); at the conclusion of the orientation, you will be provided with a link to pay the remaining balance for the course.

Refund policy: you may receive a refund of the $40 orientation fee if you notify us via email (info@eastcoastmindfulness.com) before the start time of the orientation. No refunds of the orientation fee will be granted once the orientation is underway (including if you decide not to participate in the course).

You do not need a PayPal account in order to use your credit or debit card to make your payment (you may need to select the "Checkout as Guest" option to use a credit card).

You will be asked to provide your phone number during the payment process—this is so that we can contact you should there be any changes to the course schedule, etc.

NOTE: payment confirmation and all subsequent email correspondence will be sent to the email address that you provide during checkout.

Orientation session: US$40

If you receive the "Item Sold Out" message during registration, it means that the class is full. You may request to be placed on a waiting list by sending an email to info@eastcoastmindfulness.com (please include your name and phone number). You will be contacted if an opening becomes available and can register at that time.

Once you have paid, your slot is reserved, and you will be emailed an intake form to fill out and send back.

Do I need prior experience in mindfulness?

No. You need only be willing to show up for your life.

Will I be able to do the movement part?

Think gentle yoga. Participants are expected to honor their body’s abilities and limits. All movements can be adjusted or skipped, based on your own wisdom.

Is there a religious affiliation?

No, mindfulness is simply the practice of living with awareness in the present moment. People of all religions, beliefs, and lifestyles are welcome, supported, and respected in this course.

It is expected, and required, that all participants in a mindfulness class show respect and even appreciation for everyone else in the class.

What if I don’t have time to do the at-home work?

The practices outside of class—the ones done in your “real life”—are the most important part of the course, so it is imperative that you make a firm commitment to do them. This may mean getting up earlier in the morning, devoting your lunch hour to practice, or making other adjustments. Please consider taking the course at a later time if you know that you will not be able to devote the hour needed for daily practice, 6 days/week. People often surprise themselves by what they can do in this course and achieve a great deal of satisfaction in maintaining a high standard for themselves.

What if I have mental health issues?

A basic level of mental health is presumed. If you are actively experiencing clinical depression, or are facing a period of major upheaval, consider that it may make more sense to postpone taking the course. Do note, however, that the course is designed for people who want to deal more effectively with stress and anxiety in order to experience an improved overall wellness and an appreciation of self, others, and the world. You can talk to the instructor after the orientation if this is a concern.

Will I need to attend all classes?

Because of the participatory nature of the course, it is expected that you will attend all classes. Please do not miss more than one class, and, then, only if it can’t be helped. The online retreat class is a must.

Does completing the online MBSR course satisfy one of the requirements for entering an MBSR teacher professional training pathway?

Yes, participating in this course for personal growth meets the 8-week MBSR requirement for entering the MBSR teacher training pathway through East Coast Mindfulness and other MBSR teacher training organizations.

Laura Smallwood

Laura began her training to teach MBSR with the Center for Mindfulness at UMass Medical School and completed her MBSR teaching certification through East Coast Mindfulness. In addition to teaching MBSR, Laura teaches mindfulness for veterinary workers and is also a regular guest on The Cairn Veterinary Podcast. Her interests include stress physiology, mindful communication, and the role that kindness and compassion practices can play in reducing empathic fatigue and burnout. Her personal practice is influenced by Pema Chödrön and Sharon Salzberg, among others. Yoga is also an important part of her daily practice. Laura’s joys include dancing, cooking, birdwatching, paddling, and spending time with her family.

Course Schedule

Winter 2024: Thursday mornings (US Eastern Time) beginning Jan. 18: Laura Smallwood

Note: all times shown are in US Eastern Time.

Dates	Times	Notes
Mandatory Orientation: Thursday, Jan. 18	9:00-11:30AM	Attending orientation is mandatory. In some ways, this is the first class.
Class 1: Thursday, Jan. 25	9:00AM-noon	The first class is a half-hour longer than usual.
Class 2: Thursday, Feb. 1	9:00-11:30AM
Class 3: Thursday, Feb. 8	9:00-11:30AM
Class 4: Thursday, Feb. 15	9:00-11:30AM
Class 5: Thursday, Feb. 22	9:00-11:30AM
Class 6: Thursday, Feb. 29	9:00-11:30AM
SATURDAY, MARCH 2	9:00AM-4:30PM	ONLINE RETREAT CLASS
Class 7: Thursday, Mar. 7	9:00-11:30AM	NOTE: For the next week’s class (on Thurs., Mar. 14), note that clocks move forward one hour on Sunday, March 10 in the US.
Class 8: Thursday, Mar. 14	9:00AM-12:30PM	The last class is one hour longer than usual.

Course Cost
This class is self-pay (not covered by insurance). For that reason we have created a sliding scale to accommodate more people. Generosity policy applies—to cover costs for our small business, to ensure adequate compensation for the instructors, and so that people with fewer financial resources can be accommodated, please pay at the highest level available to you.

TIER 1: $600: Subsidizes Tiers 3 & 4
($40 Orientation + $560 Course)

TIER 2: $550: Covers our cost
($40 Orientation + $510 Course)

TIER 3: $500: Subsidized rate
($40 Orientation + $460 Course)

TIER 4: $450: Subsidized rate
($40 Orientation + $410 Course)

REPEAT STUDENTS—all students who have previously completed the MBSR course live online or in-person with a certified MBSR teacher may retake the course for $350
($40 Orientation + $310 Course)
Deciding What to Pay?
Click Here

Considerations Around Paying for Events Offered by East Coast Mindfulness

Your payment for courses and trainings at East Coast Mindfulness lets a small group of individuals—
Do the heart work they’re trained and skilled at, without financial backing from, or healthcare covered by, an institution.

Prepare for, record, and post video recordings of free Worldwide Online Sit sessions each week, and offer other free programs throughout the year.

Keep class sizes small for all our courses and trainings, to allow for intimate, individualized attention for our students and trainees, whom we love.
Please pay at the highest tier available to you, while honoring your life situation. Any reduced rate we give is not funded by a scholarship fund; it’s an offering that comes directly from our earnings.

That said, if your situation makes it unrealistic for you to pay at our lowest tiered rates (for instance, you have lost your livelihood or live in a country whose exchange rate is very low relative to $US), please email us at info@eastcoastmindfulness.com.

Let us know the event you’re interested in registering for, as well as if splitting the lowest tier registration cost into multiple payments would allow you to participate. If a payment amount below the lowest tier is required to support your participation in an event, please let us know that, as well as the amount you’re able to pay. We want to meet you where you are, and also continue to offer our work in the world and support ourselves.
If Tier 4 is still financially prohibitive for you, please email us so we can find a way for you to participate.
Register

Register for the Thursday morning online MBSR course beginning on January 18, 2024 with Laura Smallwood

$40 reserves your spot in the MBSR course.

The MBSR course is a significant investment of your time and effort. As such, we ask that participants pay for the orientation session first ($40); at the conclusion of the orientation, you will be provided with a link to pay the remaining balance for the course.

Refund policy: you may receive a refund of the $40 orientation fee if you notify us via email (info@eastcoastmindfulness.com) before the start time of the orientation. No refunds of the orientation fee will be granted once the orientation is underway (including if you decide not to participate in the course).

You do not need a PayPal account in order to use your credit or debit card to make your payment (you may need to select the "Checkout as Guest" option to use a credit card).

You will be asked to provide your phone number during the payment process—this is so that we can contact you should there be any changes to the course schedule, etc.

NOTE: payment confirmation and all subsequent email correspondence will be sent to the email address that you provide during checkout.

Orientation session: US$40

If you receive the "Item Sold Out" message during registration, it means that the class is full. You may request to be placed on a waiting list by sending an email to info@eastcoastmindfulness.com (please include your name and phone number). You will be contacted if an opening becomes available and can register at that time.

Once you have paid, your slot is reserved, and you will be emailed an intake form to fill out and send back.
Common Questions

Do I need prior experience in mindfulness?

No. You need only be willing to show up for your life.

Will I be able to do the movement part?

Think gentle yoga. Participants are expected to honor their body’s abilities and limits. All movements can be adjusted or skipped, based on your own wisdom.

Is there a religious affiliation?

No, mindfulness is simply the practice of living with awareness in the present moment. People of all religions, beliefs, and lifestyles are welcome, supported, and respected in this course.

It is expected, and required, that all participants in a mindfulness class show respect and even appreciation for everyone else in the class.

What if I don’t have time to do the at-home work?

The practices outside of class—the ones done in your “real life”—are the most important part of the course, so it is imperative that you make a firm commitment to do them. This may mean getting up earlier in the morning, devoting your lunch hour to practice, or making other adjustments. Please consider taking the course at a later time if you know that you will not be able to devote the hour needed for daily practice, 6 days/week. People often surprise themselves by what they can do in this course and achieve a great deal of satisfaction in maintaining a high standard for themselves.

What if I have mental health issues?

A basic level of mental health is presumed. If you are actively experiencing clinical depression, or are facing a period of major upheaval, consider that it may make more sense to postpone taking the course. Do note, however, that the course is designed for people who want to deal more effectively with stress and anxiety in order to experience an improved overall wellness and an appreciation of self, others, and the world. You can talk to the instructor after the orientation if this is a concern.

Will I need to attend all classes?

Because of the participatory nature of the course, it is expected that you will attend all classes. Please do not miss more than one class, and, then, only if it can’t be helped. The online retreat class is a must.

Does completing the online MBSR course satisfy one of the requirements for entering an MBSR teacher professional training pathway?

Yes, participating in this course for personal growth meets the 8-week MBSR requirement for entering the MBSR teacher training pathway through East Coast Mindfulness and other MBSR teacher training organizations.
MBSR Teaching Faculty: Winter 2024 (Thursday morning sessions):

Laura Smallwood

Laura began her training to teach MBSR with the Center for Mindfulness at UMass Medical School and completed her MBSR teaching certification through East Coast Mindfulness. In addition to teaching MBSR, Laura teaches mindfulness for veterinary workers and is also a regular guest on The Cairn Veterinary Podcast. Her interests include stress physiology, mindful communication, and the role that kindness and compassion practices can play in reducing empathic fatigue and burnout. Her personal practice is influenced by Pema Chödrön and Sharon Salzberg, among others. Yoga is also an important part of her daily practice. Laura’s joys include dancing, cooking, birdwatching, paddling, and spending time with her family.

REFUND POLICY:
No refunds will be granted once Class 1 is underway.

Questions? Please email us at info@eastcoastmindfulness.com

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