revolution from the inside out
Mindfulness Based Stress Reduction (MBSR)Mindfulness Based Cognitive Therapy (MBCT)Mindful Self-Compassion (MSC)Integrative Restoration Yoga Nidra (iRest)Mindfulness Based Relapse Prevention (MBRP)Unified Mindfulness (UM) by Shinzen YoungMindful Communication
Mindfulness Based Stress Reduction
Mindfulness Based Stress Reduction (MBSR) is an 8-week course designed specifically for those experiencing high level stress, pain and illness. MBSR cultivates mindfulness skills and explores common and unique life-challenges within a safe, supportive group learning environment. Participants completing the course consistently report reduced physical and psychological symptoms including improvement in pain-related anxiety, depression, perception of painful sensations, improved attention and memory, and increased positive affect. MBSR is a skill building course, and although it can be therapeutic, it is not therapy. Each participant in the course will receive:
- 24 total hours of instruction in MBSR, which includes carefully sequenced mindfulness exercises, guided meditations, group discussions, and mindful movement
- Weekly homework assignments
- Between session support from the teacher(s)
- Access to all meditation audio recordings
Upcoming Offerings:
Join Erik Hulse, CMT-200 and Renee Purcell 8 Wednesday evenings, Sept 7 – Oct 26, 2022 from 6:00-8:30 PM + 1/2 day Retreat: Sat., Oct. 15th 8:00 AM to noon US Central time online via Zoom
This course is offered on an “on-demand” basis. Please use our MBP sign-up form to indicate your interest and availability.
Prerequisites:
- Attendance of a FREE MBSR Introductory Session live (TBA) or online via YouTube
- Purchase the Mindfulness Based Stress Reduction Workbook, which will be used throughout the course
- Complete the class registration form which will be emailed to you upon registration and payment.
Fees:
Pay what you can – suggested fee is $450 – those who can pay more make it possible for those with financial challenges to attend. Purchase your donation based pass here. Then register for the class here.
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline (one week before the course begins) and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBI to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
MBSR is offered in partnership with the teachers of each course who maintain full responsibility for the teaching and content of their course.
Continuing Education Credits:
Taking the 8-week MBSR course is the first step in becoming an MBSR teacher. 24 continuing education credits are available for this course for MO & KS licensed mental health providers.
Not sure which Mindfulness Based Program (MBP) is right for you? Watch our pre-recorded Intro to MBPs session to learn about the various programs and sample some of the practices and take our MBP Matching Questionnaire. Interested in becoming an MBSR teacher? You can read about organizations that offer MBSR teacher training on our Teaching Mindfulness page.
Mindfulness Based Cognitive Therapy
Mindfulness Based Cognitive Therapy (MBCT) is an 8-week, research-based course that combines cognitive behavior therapy skills with mindfulness attitudes and practices to help participants relate differently to their inner experiences. It is an empirically supported approach to helping to prevent the relapse of chronic depression and it is also proving useful with anxiety.
MBCT is a skill building course meant to complement psychological treatment, and should not be considered a standalone therapy. A free initial consultation is required to make sure the program is right for you. Each participant in the course will receive:
- 20 total hours of instruction in MBCT, which includes carefully sequenced experiential exercises, guided meditations, group discussions, and mindful movement practices;
- A workbook with weekly handouts to reinforce the learning and provide support for home practice;
- Weekly home practice assignments;
- Access to all meditation audio recordings
- A parting gift to help participants sustain a mindfulness practice after the course ends
- Free participation in any future MBCT retreats sponsored by the course teacher
Upcoming Offerings:
This course is offered on an “on demand” basis. Use our MBP sign-up form to indicate your interest and availability.
Fees:
Fees are based on a sliding scale according to after tax household income. MAM members receive a discounted rate. Those who are able to pay more make it possible for providers to serve those with less.
| Net Household Income | Fee |
| $100,000 + | $700 |
| $75 – 99,999 | $650 |
| $50 – 74,999 | $600 |
| <$50,000 | $550 |
| MAM Members | $500 |
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBI to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
Continuing Education Credits:
Taking this course as a participant fulfills one of the requirements for becoming a Certified MBCT Teacher. MO & KS licensed mental health professionals can earn up to 20 continuing education units by participating in this course. MBCT is offered in partnership with Ochester Psychological Services, LLC, which manages payment and maintains all documents and records for this course.
Not sure which Mindfulness Based Program (MBP) is right for you? Watch our pre-recorded Intro to MBPs session to learn about the various programs and sample some of the practices and take our MBP Matching Questionnaire. Interested in becoming an MBCT teacher? You can read about organizations that offer Mindfulness Based Programs teacher training on our Teaching Mindfulness page.
MBCT Resources from Oxford Mindfulness Centre
Mindful Self Compassion
The Mindful Self-Compassion (MSC) program is an evidence-based course that teaches participants skills needed for greater awareness in the present moment of their own distress or suffering so they can respond with kindness and wisdom. Participants learn how to treat themselves more like someone they love, befriending themselves, cultivating a gentle curiosity about inner experiences, motivating with encouragement rather than punishment, and coping with difficult emotions with greater calm and ease. The course consists of eight weekly 2.5 hour classes plus half-day retreat. This program fulfills one of the prerequisites for becoming a MSC teacher and 24 CE credits are offered for MO & KS licensed mental health professionals.
Each participant in the course will receive:
- 24 total hours of instruction in Mindful Self-Compassion, which includes carefully sequenced self-compassion exercises, guided meditations, written exercises, group discussions, and mindful movement
- Weekly handouts to reinforce the learning and provide support and reminders for home practice
- Weekly homework assignments (optional, but recommended)
- Access to all meditation audio recordings
Upcoming Offerings:
- 8 Wednesdays from 6-8:30 pm starting Aug 3, 2022 with Tracy Ochester online via Zoom or in the Peace Pod – Register Here
- This course is also offered on an “on demand” basis. Use our MBP sign-up form to indicate your interest and availability and we will contact you when we have sufficient interest to schedule a course.
Fee:
- $575 (members receive a 20% discount by using discount code MEMBERS20 at checkout – become a member for as little as $15 per month)
- The Mindful Self-Compassion Workbook by Kristin Neff & Christopher Germer is required and will be referenced during the course.
- For those with significant financial need, please contact us to request a donation based pass in order to pay what you can.
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline, which is one week before the start of the course and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBI to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
Continuing Education Credits:
Taking the MSC course as a participant is the first step in becoming an MSC teacher. MO & KS licensed mental health professionals can earn up to 24 continuing education units by participating in this course. MSC courses are offered in partnership with trained teachers who each maintain responsibility for the content of the courses they teach.
Not sure which Mindfulness Based Program (MBP) is right for you? Watch our pre-recorded Intro to MBPs session to learn about the various programs and sample some of the practices and take our MBP Matching Questionnaire. Interested in becoming an MSC teacher? You can read about organizations that offer Mindfulness Based Programs teacher training on our Teaching Mindfulness page.
iRest Yoga Nidra
iRest Yoga Nidra is a form of meditation based on ancient yogic teachings, made accessible for modern day life. The practice strengthens parts of the brain that allow for greater insight and quiets parts that are responsible for distressing thoughts, feelings, urges, and sensations. Through regular practice, participants make space for wise responding to challenging situations, rather than emotionally reacting.
Yoga nidra is often called “the yoga of sleep”. There is only one posture – lying down. Participants are guided through the deepest forms of effortless yogic relaxation, inducing a meditative state somewhere between wakefulness and sleep. Studies have shown that yoga nidra may be a helpful complimentary approach for conditions such as post-traumatic stress, insomnia, anxiety, depression, addiction, and chronic pain. It can calm the nervous system, decrease emotional reactivity, and improve self-regulation.
Upcoming Offerings:
This course is offered on a “by demand” basis. Use our MBP sign-up form to indicate your interest and availability. Potential participants must attend a free introductory phone consultation prior to enrolling in the course to ensure it is right for you.
Fees:
Fees are based on a sliding scale according to after tax household income. MAM members receive a discounted rate. Those who are able to pay more make it possible for providers to serve those with less. Click the appropriate link below to purchase your pass.
| Net Household Income | Fee |
| $100,000 + | $450 |
| $75 – 99,999 | $425 |
| $50 – 74,999 | $400 |
| <$50,000 | $375 |
| MAM Members | $350 |
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBI to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
Continuing Education Credits:
Up to 12 continuing education credits are available for this course for MO & KS licensed mental health providers.
Interested in becoming an iRest Yoga Nidra teacher? Taking this 8-week course is just the first step. You can read more about the training required to become a Certified iRest Teacher through the iRest Institute.
Not sure which Mindfulness Based Program (MBP) is right for you? Watch our pre-recorded Intro to MBPs session to learn about the various programs and sample some of the practices and take our MBP Matching Questionnaire.
Mindfulness Based Relapse Prevention
(MBRP) is an 8-week course that brings practices of mindful awareness to people who suffer from addictive habits of mind. The skills learned in this course serve to increase awareness of triggers, destructive habitual patterns, and automatic reactions that can hijack our lives. The mindfulness practices in MBRP are designed to help participants pause, observe present experience, and bring awareness to the broader range of choices available to them in any given moment.
MBRP is a skill building course meant to complement, not to replace psychological treatments. Research shows it is best suited to individuals who have undergone initial addictions treatment and wish to maintain their treatment gains and develop a lifestyle that supports their well-being and recovery. If you are interested in taking an upcoming MBRP course, you must first register for a free initial consultation with the teacher to make sure the program is right for you.
Upcoming Offerings
This course is offered on a “by demand” basis. Use our MBP sign-up form to indicate your interest and availability.
Fees:
Fees are based on a sliding scale according to after tax household income. MAM members receive a discounted rate. Those who are able to pay more make it possible for providers to serve those with less. Scholarships may be available to individuals who can demonstrate severe financial hardship.
| Net Household Income | Fee |
| $100,000 + | $700 |
| $75 – 99,999 | $650 |
| $50 – 74,999 | $600 |
| <$50,000 | $550 |
| MAM Members | $500 |
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBI to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
Continuing Education Credits:
Taking the MBRP course as a participant is the first step in becoming an MBRP teacher. MO & KS licensed mental health professionals can earn up to 20 continuing education units by participating in this course. MBRP is offered in partnership with Ochester Psychological Services, LLC, which manages payment and maintains all documents and records for this course.
Not sure which Mindfulness Based Program (MBP) is right for you? Watch our pre-recorded Intro to MBPs session to learn about the various programs and sample some of the practices and take our MBP Matching Questionnaire. Interested in becoming an MBRP teacher? You can read about organizations that offer Mindfulness Based Programs teacher training on our Teaching Mindfulness page.
Unified Mindfulness
Unified Mindfulness (UM) is a comprehensive system bringing together a number of contemplative approaches in a clear framework. Institutions like Harvard Medical School, Carnegie Mellon University and the University of Vermont use it as the basis for their research on meditation and its application in the neurosciences, psychology, clinical sciences.
UM is an education program that provides step-by-step instructions on how to build the core mindfulness skills of concentration, sensory clarity and equanimity. Mindfulness techniques help reduce personal suffering and increase fulfillment in one’s life. Based on 50 years of experience and research, meditation teacher Shinzen Young has created an innovative and comprehensive approach to learning modern meditation techniques.
Dr. Marla Herron has over 20 years of experience using Shinzen Young’s mindfulness techniques. Her 8-week program differs from other Unified Mindfulness programs in several ways:
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On-going support and coaching from an experienced mindfulness teacher to optimize your success.
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In-depth equanimity training along with training on several advanced techniques.
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Multiple opportunities to practice after the 8-week program is complete.
Objectives of the program – participants will learn and practice:
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mindfulness techniques designed to help reduce personal suffering and increase life fulfillment.
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3 core mindful awareness skills of concentration, sensory clarity and equanimity.
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deconstructing sensory experiences using the “See Hear Feel” method.
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incorporating mindfulness techniques in your daily life, including using “micro hits”.
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“noting”, “labeling” and “gone” techniques.
- the 5 positive long-term effects of systematic mindfulness practice.
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developing and maintaining a personal mindfulness practice.
Upcoming Offerings:
Scheduled by demand – use our MBP sign-up form to indicate your interest and availability. A free pre-course phone interview will be scheduled with the teacher before the course begins.
Fees:
MAM members = $250
Non-Members = $300
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBI to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
UM courses are offered in partnership with Marla Herron, EdD who maintains responsibility for the content of the courses she teaches. Taking the UM 8-week course is the first step in becoming a UM teacher – you can read more about the full teacher training pathway at the Unified Mindfulness official website.
Not sure which Mindfulness Based Program (MBP) is right for you? Watch our pre-recorded Intro to MBPs session to learn about the various programs and sample some of the practices and take our MBP Matching Questionnaire.
Mindful Communication
Relationships are some of the most important and highly valued aspects of our lives, yet they are also some of the most difficult and complicated. Communication is key to navigating these most precious of resources. Join Cathan Kabrelian, trained in Nonviolent Communication, Mindful Educator Essentials, and Mindful Communication, for this important set of teachings based on Oren Jay Sofer’s Say What You Mean: A Mindful Approach to Nonviolent Communication and Marshall Rosenberg’s Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships. People who practice mindful communication report greater authenticity in their communication, increased understanding, deepened connections, and improved conflict resolution.
Cathan has over 20 years of experience as a mindful and non-violent communication student, practitioner and teacher. Her 6-week course offers:
- Week 1 – Exploring how intention can be the most powerful and transformative ingredient in dialogue
- Week 2 – Listening with inner stillness and a willingness to be changed by what we hear
- Week 3 – Understanding the blame game and taking responsibility for feelings
- Week 4 – Expressing oneself honestly, transforming judgments, and gaining resilience
- Week 5 – Learning self-empathy and making requests instead of demands
- Week 6 – Staying grounded with strong emotions and noticing transformation
Learning Objectives:
- Describe the foundations of Mindful Communication and the components of focusing attention
- Practice methods for cultivating greater presence in conversations through the use of the “mindful pause” and bringing inner awareness to both listening and speaking
- Compare and contrast needs and strategies, empathic and non-empathic communication, observations and judgments, and requests and demands
- Demonstrate the ability to link feelings with underlying needs and transform judgments into observations
- Practice ways of calming the nervous system during conflict
Upcoming Offerings:
Scheduled by demand – use our MBP sign-up form to indicate your interest and availability.
Fees:
- $200 for entire series for MAM Members
- $250 for entire series for Non-members
Continuing Education: This workshop is appropriate for the general public, but up to 12 CEs are also available for KS and MO licensed mental health professionals.
Make-up classes and refunds are not available for missed classes in the series. Payment in full is due by the course deadline and there are no refunds after this date. MAM requires a minimum of 6 registrants per MBP to hold class. Classes with fewer than 6 will be cancelled with options for rescheduling into open classes. In the event that the course is cancelled, you will receive a full refund of the registration fee, but refunds will not be provided for any pre-arranged transportation, accommodations or other miscellaneous expenses.
Mindful Communication courses are offered in partnership with Cathan Kabrelian who maintains responsibility for the content of the courses she teaches.