April 20 2021 5:30 pm   through   June 8 2021 7:30 pm
Online Event- COMMED
Phone: 425-602-3080
General Public $ 335.00
Bastyr University Alumni/Faculty/Staff $ 265.00
Full-Time Bastyr Students (with I.D.) $ 85.00
MBSR Retake Rate $ 85.00
Campus Online
Audience public
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Meditation can help you feel, sleep and cope better while improving self-esteem and renewing enthusiasm for one's personal and work life. Appropriate for those who are learning meditation for the first time, or wish to continue to develop their skills.

This is an online live webinar 8 week class. There is no in person portion to this course.
Dates: Tuesdays, April 20 through June 8, 2021
            All day retreat scheduled on Saturday June 5, 2021 9:00am - 4:00pm PST (12:00pm - 8pm EST)
            Weekly class times are Tuesdays from 5:30 PM - 7:30 PM PST (8:30pm-10:30pm EST)

Instructor: Eliza Sage Meadows, LMHC, CN

Course Note: It is recommended that you also attend the FREE Introduction to Mindfulness-based Stress Reduction seminar, as it serves as an orientation to this MBSR program. Recommended workbook: You may wish to purchase the optional workbook The Mindfulness Based Stress Reduction Workbook by Stahl and Goldstein (approx. $20) at your local book dealer. Instructor will give optional reading assignments and exercises from this book.

Description: Each evening class will include instructional meditation practice as well as a mindful movement component (gentle yoga, walking or qigong). Through lectures and discussions you will learn how your own habitual reactions to stress create anxiety, depression and illness. You’ll then explore how to change your responses to stress. Additionally we will create a respectful and supportive class environment for personal sharing and question-and-answer time at each session. To fully benefit from the program you will be encouraged to practice meditation techniques six days per week for up to 45 minutes each day using provided recordings.

Upon completion of the seminar you will be able to:

  • Identify components of my habits, personality and thoughts that contribute to stress in my life.
  • Identify signs and symptoms of stress in my body and mind.
  • Practice specific meditation practices as a routine to improve the management of stress symptoms and quality of life.
  • Practice mindful movement skills as a routine to improve the management of stress symptoms and quality of life.
  • Discuss new coping skills related to illness, pain, and stress-related conditions.
  • Describe improved communication skills with family, friends, health care providers and work colleagues.
  • Identify the relationship between stressful thoughts and uncomfortable body sensations.
  • Explain the physiological effects of stress.
  • Describe where and when the use of mindfulness techniques is appropriate to manage difficult situations.
  • Describe and perform a meditation on the breath.
  • Describe and perform a meditation on physical sensations.
  • Describe and perform a meditation on sound.
  • Describe and perform turning my awareness toward mind-states, thoughts and emotions.
  • Perform a walking meditation.
  • Describe how meditation has improved my concentration.

Materials Needed:

  • Computer with audio capabilities (webcam preferred but not required)
  • We recommend a headset with built in microphone
  • A comfortable space in your home where you can spread out with a yoga mat or similar
  • A comfortable chair or cushion/pillow to sit on
  • Comfortable loose fitting clothing

Cancellation and refund policy

Eliza Sage Meadows, LMHC, CN

Eliza Sage Meadows is a master’s level licensed mental health counselor and certified nutritionist. She received her bachelor’s and master’s degrees at Bastyr University where she later spent four years as adjunct faculty. She completed the Mindfulness Based Stress Reduction Professional Training Program with Bob Stahl, PhD who collaborated with Jon Kabat-Zinn to develop the widely researched MBSR program that is being offered in medical and private institutions of health all over the world.

Eliza practices the recommendations she gives to others in her own life and has undergone intensive study of Vipassana meditation. In addition to a daily meditation practice, she has completed over four months of silent meditation retreats in Washington, California, Massachusetts, Burma, and Thailand.  As a counselor, she commonly helps her clients through anxiety, depression, life transitions, trauma recovery, relationship struggles, grief and loss, self-inquiry, and personal evolution.

In Eliza’s words “With all of my heart I believe we are in this thing together. The work that we each do to understand ourselves more; to learn to love and honor ourselves, each other and the earth more; and to develop compassion for all beings is the most selfless and respectable goal to undertake. Thank you for the work you are doing. Keep it up, and I will keep up mine.” For more information about this instructor go to: www.ElizaMeadows.com