8-Week Mindfulness-Based Stress Reduction Class (MBSR)
Thursdays, March 12th-April 30th, 5:30-8pm @The Healing Portal/3820 S.Palo Verde Rd #110
Tuesdays, March 10th-April 28th 3:30-6pm PT /6:30-9pm ET(online)
Retreat Saturday, April 18th, 8am-2pm PT/11am-5pmET (online)
Information Session ( both online): Tuesday March 3rd 3:30pm PT/6:30pm ET or Thursday March 5th 5:30-6:30 pm MST
Click here to join information session
What is MBSR?
Developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center, Mindfulness-Based Stress Reduction (MBSR) is a widely respected and scientifically validated approach to managing stress, anxiety, pain, and the demands of daily living. Rooted in ancient contemplative practices and modern psychology, MBSR teaches you to be present in each moment, fostering a space for healing, insight, and transformation.
Many classes claim to teach mindfulness. This is the program detailed in the best-selling Full-Catastrophe Living that started the modern mindfulness movement. Taken by hundreds of thousands people around the world, and the basis for most of the research on mindfulness, this class remains the gold standard of mindfulness trainings. The curriculum was recently revised (2025) by Jon Kabat-Zinn and this class integrates those changes.
Click here for a video exploring MBSR in more detail
From Autopilot to Awareness: An 8-Week Journey to Resilience
Do you feel like you’re constantly "racing" against your own life?
Most of us spend our days reacting. We react to emails, to traffic, to difficult conversations, and to the relentless chatter of our own minds. We are physically present, but mentally, we’re miles away—worrying about yesterday or planning for tomorrow.
Stress isn’t the enemy; it’s our relationship to it that drains us.
This 8-week Mindfulness-Based Stress Reduction (MBSR) program is a scientifically backed, heart-centered framework designed to help you reclaim your life. This isn't just "relaxation"—it is a practical training session for your brain and body.
What You’ll Gain
By the end of these eight weeks, you won’t just know what mindfulness is—you will have the tools to live it.
Mental Clarity: Stop the "mental loops" of rumination and anxiety.
Physical Calm: Lower your physiological response to stress and improve your sleep.
Emotional Resilience: Learn to respond to life’s "curveballs" with composure rather than reactivity.
Intentional Living: Transition from "doing" mode to "being" mode, finding joy in the present moment.
“ You can’t stop the waves from coming, but you can learn how to surf.”—Jon Kabat-Zinn
"The cost of this 8-week program is less than a single weekend getaway, yet the tools you learn will stay with you for a lifetime."
What’s Included in Your Tuition?
When you join this cohort, you aren't just getting a seat in a class; you’re getting a comprehensive toolkit for life:
8 Weekly Live Sessions: 2.5 hours of guided instruction, group inquiry, and practice.
The All-Day Retreat: A dedicated 6-hour silent immersion to deepen your practice.
Guided Practice Library: Lifetime access to custom-recorded Body Scans and Meditations (MP3).
Digital Course Workbook: Weekly reflection prompts and home practice logs to keep you on track.
Weekly Practice Commitments
Formal Practice: 30–45 minutes of daily meditation (Body Scan, Sitting, or Yoga).
Informal Practice: Applying mindfulness to a routine task (e.g., "This week, try to wash the dishes mindfully").
Course Highlights
8-Week Guided Program: Attend weekly classes led by an instructor certified to teach MBSR through the University of California at San Diego Center for Mindfulness
·Body Scan Meditation: Learn to tune into physical sensations and release tension.
·Gentle Yoga & Movement: Integrate mindfulness into your daily life through mindful movement practices suitable for all bodies.
Sitting & Walking Meditation: Cultivate focus, peace, and clarity through various meditation techniques.
Group Discussion & Reflection: Share insights and challenges in a supportive group setting.
Home Practice Materials: Receive guided recordings and detailed instructions to support your practice between sessions.
·Special Full-Day Retreat: Immerse yourself in mindfulness with a day-long retreat offered as part of the program.
Who Can Benefit?
Anyone experiencing stress or anxiety
Those managing chronic pain or illness
Individuals seeking greater balance and emotional well-being
Professionals and students balancing multiple responsibilities
Caregivers, healthcare providers, and educators
Anyone interested in personal growth and self-care
Current Classes
This class will take place on Thursdays from March 12th to April 30th from 5:30-8pm at The Healing Portal, 3820 S. Palo Verde Rd. #110, Tucson, AZ 85714. There is a full-day online retreat on Saturday, April 18th from 9am-3pm. Those who have registered or are thinking about doing so should attend the online information session on Thursday March 5th, from 5:30-6:30om. Space is not confirmed until registration is paid. The in-person class is limited to 20 people. I cannot guarantee space will be available at the Information session if you have not already registered. A full refund is available before the start of the first class, and a full refund less $50 is available if you withdraw before the start of the second class.
This class will take place on Tuesdays from March 10th to April 28th on Zoom from 3:30pm-6pm PT/ 4:30-7pm MT/5:30-8pm CT/6:30-9pm ET. There is a full-day online retreat on Saturday, April 18th from 8am-2pm PT/11am-5pm ET. Those who have registered or are thinking about doing so should attend the online information sessions on Tuesday March 3rd at 3:30pm PT/6:30pm ET. Space is not confirmed until registration is paid. The online class is limited to 30 people. I cannot guarantee space will be available at the Information session if you have not already registered. A full refund is available before the start of the first class, and a full refund less $50 is available if you withdraw before the start of the second clss. Note: This class is offered to the tinnitus community. Others are invited to join, and the curriculum is the same as in the in-person class.
Your Teacher
Dr. Peter Vernezze is a Arizona-licensed psychotherapist (LCSW) qualifed to teach Mindfulness-Based Stress Reduction through one of the leading mindfulness training centers in the country, the University of California at San Diego Center for Mindfulness.
Your Questions, Answered
-
Not at all. This course is designed for everyone, from complete beginners to those who have tried meditation but struggled to make it "stick." We build the practice from the ground up, week by week
-
To get the full neurological benefits of the program, we recommend about 30–45 minutes of daily home practice. While that might sound like a lot, we provide guided audio to make it easy to follow along. Think of it as "physical therapy" for your nervous system.
-
Life happens! While live attendance is highly encouraged to benefit from the group energy, if you need to miss I will reach out to you to fill you in on the course content for the week and the home practice assignments.
-
No. While MBSR has roots in Buddhist traditions, the program itself is entirely secular and evidence-based. We focus on the psychology and physiology of stress and the universal human capacity for awareness
-
It is a 6-hour session (usually held on a Saturday or Sunday between Weeks 6 and 7) conducted mostly in silence. It’s a powerful opportunity to "unplug" and solidify everything you’ve learned in a deep, immersive way.
-
Yoga mats for the body scan and chair for sitting meditations are supplied. You can of course bring your own yoga mat and/or meditation cushion, but you do not need to. You can just show up!
-
A full refund is available if you cancel before the first class. A full refuned less $50 is available if you cancel after the end of the first class and the start of the second. After the second class no refund is available, although I will take into consideration emergency situations.
Contact Us
Still have questions? Fill out some info and we will be in touch shortly. We can’t wait to hear from you!