Mindfulness-Based Stress Reduction (MBSR)
MBSR is an intensive, evidence-based course for managing stress, reducing pain, and improving well-being offering a deep dive into mindfulness practices including breath meditation, body scan meditation, and yoga.
Spring 2023 Class Date: April 5-May 24, 2023
The 8-week MBSR course will run from April 5, 2023 through May 24, 2023.
- Virtual weekly meetings on Wednesday evenings from 6-8 p.m. Participants will never be forced to share with the larger group but smaller breakout rooms are an important part of the weekly virtual meetings
- A virtual Immersion Retreat is scheduled for Saturday, May 13, 2023 from 9 a.m. to noon
- Participants will be asked to practice daily at home for 30-45 minutes outside of class time
- Additional email support with your instructor is available outside of class time
If this class format doesn't meet your needs at this time, view our upcoming 5-Week Series: Practical Tools for Starting a Mindfulness Practice
Mindfulness-Based Stress Reduction is an evidence-based, formal eight-week program including a day-long intensive that was created by Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical Center.
The course teaches mindfulness practices (e.g. breath meditation, body scan meditation, yoga), and offers group connection aimed at enhancing self-awareness and self-care in a small, supportive virtual setting. The program is facilitated by UMass-trained MBSR instructor and Clinical Psychologist Meera Murthi, MS, PHD and UC San Diegeo-trained MBSR instructor and Mind-Body Medicine Facilitator Meriden McGraw, MS, MPH.
MBSR can help increase awareness of habitual negative reactions to stress or other stimuli, allowing us to relate to ourselves and the world in a new way. MBSR helps us recognize the moments of choice before reaction to make conscious decisions in the
Who should enroll in MSBR?
MSBR is perfect for people who are ready for a change and ready to invest time and effort to make mindfulness a part of their everyday lives. This is open to all members of the community with varying levels of stress and different life circumstances. It can be used for treating a variety of illnesses such as:
What participants are saying: “The course is life changing.”
“I have great admiration for the way the instructor taught the class. Not only was she required to work with very different people, coming from very different emotional environments, but she had to do it online. She is exquisitely intuitive to others feelings and states of mind.”
“I had an absolute wonderful experience with the class and it honestly opened my eyes to a whole new level of awareness. The instructor did a great job with being able to formulate the class so that I was able to get as much out of it as everyone else. I felt like I learned something new each week and by the end could tell the difference it made on me.”
“The instructor was wonderful and was very insightful. She practiced what she preached and instead of talking down to us, she made sure that we were on her level and experiencing things like her. This made the course easier to understand and implement because if it wasn't for this perspective, it seems quite daunting. She really communicated well and was always a friendly voice to talk with. She helped facilitate conversation very well and always practiced non-judgment which helped us observe that practice. I was very impressed with the way that she ran the course and overall thought she did a great job.”
“I had a very positive experience. I loved being surrounded by people that were striving to find the same mindfulness that I was.”
Meet your Instructors
Meriden McGraw, MS, MPHCertified MSBR Teacher | Wholebeing Institute Positive Psychology Coach
Meriden combines her master's level education in mental and public health with her training in mind-body modalities to teach individuals and groups techniques for optimal wellbeing. To date, Meriden has completed twenty-seven different teacher trainings both nationally and internationally and holds various certifications in prayanma (breath techniques), positive psychology, mindfulness, and yoga. Meriden has worked with a variety of populations such as professional athletic teams including both the Cincinnati Bengals and the Cleveland Browns, corporate lawyers and their clients, human resource departments, veterans, mental health professionals, families, and adolescent girls. Meriden’s mission is to make these techniques simple and applicable for life in the 21st century so she can help her clients be their best selves personally and professionally, thus enhancing overall organizational performance, and societal wellbeing
Meera Murthi, MS, PHDCertified MSBR Teacher | Counseling Psychologist
Meera completed her Ph.D. in Counseling Psychology at the University of Illinois Urbana-Champaign and clinical training at the University of Notre Dame and Cornell University. She is a qualified instructor of Mindfulness Based Stress Reduction Program (MBSR) University of Massachusetts & Mindful Self Compassion (MSC) UC San Diego Medical Centers for Mindfulness.
Meera has specialized in childhood and adult trauma and eating disorders (bulimia, overeating), and has worked for over a decade with women and men on a wide range of issues including depression, anxiety, health diagnoses (e.g., cancer), family and couples, LGBTQ, cross-cultural adjustment, immigration, body and self-esteem, and trauma issues and recovery.
Mindfulness-Based Stress Reduction Collaboration with Cincinnati COOKS
"I didn’t think it was going to work, but it works, and I’ve tried all types of methods to relieve stress.”
"We began to find who we were and where we are (in life).”
"It exceeded my expectations. This type of mindful relaxation is like yoga for the mind.”
The course was coordinated by the Osher Center for Integrative Health at UC, led by MBSR-trained facilitator Dr. Meera Murthi and made possible with funds gifted by the Vijay R. Sanghvi Family Foundation. The gift was designed to provide integrative medicine therapies, such the practice of mindfulness-based stress reduction, to Greater Cincinnati’s under-resourced communities.
The course involves both formal mindfulness practices, such as awareness of breath, sitting, walking meditation, yoga, body scans, and weekly exercises all of which were geared towards cultivating mindfulness and awareness in everyday life.These reviews are just a few of the accolades lauded by students who participated in an 8-week course on stress reduction at Cincinnati COOKS! — a free culinary job training program for under and unemployed individuals operated by the Freestore Foodbank.