Mindfulness-Based Stress Reduction (free 8 wk course)

Mindfulness-Based Stress Reduction (MBSR) Discover a different way to meet life’s challenges. Mindfulness-Based Stress Reduction (MBSR) is an evidence-based, experiential program that cultivates present-moment awareness through mindfulness meditation and gentle movement. Learn practical skills to respond to stress with greater calm, clarity,and resilience — participate more fully in your life.

Why try MBSR?

• Reduces stress: It gives you practical, real-world tools to navigate daily anxiety and prevent burnout. • Scientifically backed: Neuroimaging studies show that MBSR literally reshapes the brain, shrinking the amygdala (our stress center) and strengthening areas tied to focus and emotional regulation. • Secular approach: It provides a clear framework to share mindfulness with people from all walks of life.

Course Details

• Dates: Wednesdays, August 26 – October 14, 2026 • Time: 6:00 PM – 8:30 PM PDT • Day of Mindfulness: Saturday, October 3, 2026 (9:00 AM – 4:00 PM) • Cost: Free (as part of MBSR Teacher training) • Location: Wednesdays will be ZOOM & Day of Mindfulness will be Hybrid-- Nalanda West, 3902 Woodland Park Ave N, Seattle, WA 98103 • Sign-Up: [registration link](https://urldefense.com/v3/https:/efficacious-adasaurus-2d4.notion.site/398c0bef7670805e922de5c3586a7350?pvs=105;!!BhdT!iuqZ2g8_f_7dwYaE-bDrYqNiTLdKkD052_UoTOOgXZsnMidGxR8w4Sthho2OmN4VaRIeYywWt7jotiJzLUGzsOE$) (or contact me: [green.nakamura@gmail.com](mailto:green.nakamura@gmail.com))

WHAT TO EXPECT This 8-week course includes:

• Understanding stress reactivity and how mindfulness fosters resilience • Learning about the nervous system and techniques that support individual self-regulation • Applying mindfulness to everyday situations, including communication • Guided instruction in meditation practices • Body awareness techniques, including the body scan and gentle mindful movement • Group discussions and small-group exercises • A 70-page workbook with readings, course guidance, and additional resources • Eight weekly 2.5-hour sessions plus a 7-hour weekend retreat

Each class combines meditation, movement, discussion, and practical tools to help you integrate mindfulness into your routine. Between sessions, home practices deepen your learning, and the retreat provides an opportunity to immerse yourself in extended mindfulness practice.

See [Soft & Strong](https://soft-and-strong.org/courses/mbsr-with-midori) for more information.