Taught by Eliza Carlson 6:30-8:30pm Tuesday nights, 8 week series

What to Expect:

Mindfulness-Based Stress Reduction (MBSR), an acclaimed approach developed by Jon Kabat-Zinn 40 years ago, teaches you how to use meditation, deep relaxation, and gentle movement to cultivate awareness and resilience. MBSR can benefit individuals who:

  • Are stressed (from work, family demands, school, aging)
  • Are experiencing psychological distress (avoidance, anxiety, depression, sleep disturbance, grief, uncertainty about the future, difficult emotions)
  • Are coping with medical conditions, including pain and chronic illnesses such as high blood pressure, diabetes, heart disease, cancer.
  • Are wondering how to cultivate a wellness practice that promotes disease prevention, increased contentment, and balance.

MBSR is based on the ancient practice of mindfulness: waking up, being fully alive, and being present in the richness of each moment in our lives. Within this awakening, you gain access to your deepest internal resources for living, healing, and coping. Using these techniques and structured practices, you can observe your reactions to life's challenges and recognize that you can cultivate a different, less resistant, way of being.

There is mounting evidence that the benefits of a mindfulness practice run far deeper than merely acquiring a new set of skills.  In a 2011 clinical study that included Massachusetts General Hospital, MRI images of brain structures in individuals before and after taking an 8-week MBSR course showed measurable changes in brain regions associated with memory, sense of self, empathy, and stress (Hölzel et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 2011; 191 (1)).   

The course is challenging and life-affirming as your accomplished and skilled instructor creates a safe, supportive, and deeply engaging learning environment. Participants develop the skills to cultivate deeper levels of insight and compassion and to take more responsibility for their health and well-being.  Other topics and skills covered in the course include: what it means to be mindful, body scans, sitting and walking meditation, body awareness through movement, the stress response, reducing reactivity, improving interpersonal communication, designing your own ongoing practice.

FREE INTRO/ORIENTATION: late Sept, check back
Bastyr Center of Natural Health
located at 3670 Stone Way North
Seattle, WA 98103
Class Series: Sept - Nov
CEU's $395 (early $345), general public $345 (early $295),
Bastyr or MBSR alumni $295 (early $257), student $95 (early $82)
Tuesday classes located at
Bastyr Center of Natural Health
located at 3670 Stone Way North
Seattle, WA 98103

Day long retreat on TBD at:
Bastyr University campus
14500 Juanita Dr. NW, Kenmore


Registration for each series starts about a month before the class start date, so please check back for active registration links or contact Bastyr University's Continuing Education department for registration, payment details, or continuing education credits for your discipline. Questions about class content can be emailed to Eliza.

FALL 2020

Free Intro/Orientation 9/29

Course 10/13 - Dec. 1

Daylong 11/21






Integrates Technology:  Teacher’s recordings are available on the popular free “Insight Timer” phone and device app.  Listen to Eliza’s guided meditations and create community by sending messages to the class or teacher through our private group on the app.

Scientific Credibility:  Developed and brought into the medical mainstream in 1979 by Jon Kabat Zinn.  The program has since been validated by thousands of scientific studies showing efficacy in reducing and reversing stress, anxiety, chronic pain, and disease.

Mindful Movement:  Gentle movement component in each class such as yoga or qi gong in addition to seated or walking mindfulness meditation practice.

Optional Workbook:  Weekly reading and assignment schedule for dedicated participants to deepen their self-study from workbook designed specifically for MBSR--available for purchase.

CEU’s available:  The only MBSR program in the region that offers CEU’s (22) for healthcare providers.

Opportunity for Continuity of Care:  Upon completion of the program, participants have opportunity to follow up for private psychotherapy care with Eliza Carlson, LMHC, CN or another mindfulness-based therapist at Sound Mindfulness Group.

Free Daylong Retreats: Alumni of MBSR receive lifetime invitation to participate in quarterly daylong silent meditation retreats for ongoing support of practice and community.

Discounts for Future Participation:  MBSR alumni who repeat the class get a discounted rate.

Develop the potential to experience each moment, no matter how difficult or intense,
with compassion and clarity.