Mindfulness-Based Stress Reduction (MBSR) 

Next course: Sundays from April 16, 2017

Free Orientation Session– see details below.

MBSR is a systematic training in mindfulness meditation and other simple tools that can help you manage stress and discover your own reserve of inner peace. The course helps you integrate mindfulness in your daily life through 26.5 hours of class time, practical homework assignments, and ongoing support over 9 weekly sessions.

This MBSR course is modeled on the program developed by Dr. Jon Kabat-Zinn at the UMass Stress Reduction Clinic, where it has been completed by more than 22,000 people since 1979.


Issues that might bring you to MBSR:

    • Low motivation
    • Work-related problems
    • Sadness, depression, grief
    • Worry, anxiety, fear
    • Unhealthy behaviors
    • Frustration, anger, negativity
    • Physical pain, tension, illness
    • Repetitive thoughts, poor concentration
    • Isolation, cultural maladjustment
    • Relationship/communication difficulties

Other participants join the MBSR course to strengthen their existing mindfulness meditation practice.

Looking for relief?

MBSR teaches you how to meet yourself, and your experience, in a new way. Through regular practice of mindfulness meditation and other proven techniques over nine sessions, you will develop coping skills and healthier responses to the situations that you face. Yet the value of mindfulness is by no means limited to stress management; it can bring much richness, appreciation, and joy to the full spectrum of your life experience.

MBSR includes guided instruction in:

  • mindful breathing
  • mindfulness of body sensation (body scan)
  • mindful walking
  • gentle stretching & mindful yoga
  • diaphragmatic breathing
  • loving kindness (compassion) meditation
  • mindful communication exercises & group dialogue

These simple, powerful tools can help you manage stress and discover your own reserve of inner peace. Mindfulness-based stress reduction methods have been clinically shown to reduce anxiety, depression, and pain, and are highly respected in Western medicine and psychology as complementary forms of healing.

The MBSR program is suitable for adults of any fitness level; those with limited mobility or injury are welcome.

Around the world, participants in the MBSR program report:

    • Increasing ability to relax
    • Improved self-esteem & self-control
    • Deepened empathy & social harmony
    • Increasing emotional well-being
    • Greater enthusiasm & appreciation for life
    • Improved physical health & pain reduction
    • Mental clarity, improved concentration
    • Ability to slow down & experience life moment by moment
    • Growing contentment & positivity

Program structure and materials:

MBSR is an intensive course requiring strong commitment to daily practice and growth. The goal is your own healing and well-being.

    • Eight (2.5-hour) classes and an all-day (6.5-hour) retreat. Participants should make a strong effort to attend all meetings.
    • Daily “homework” assignments of at least 45 minutes are an essential part of the course. They deepen your understanding and help you integrate the practices in daily life. You will receive four mp3 audio files and a Practice Manual for home use.
    • Attendance at free Orientation session is required before joining the course. This is an opportunity to learn more about the program and commitment, and to meet the instructor. The Introduction is free and carries no obligation to join the course.

Spring 2017 Class Schedule & Tuition:

    • Class Dates: April 16, 23, 30. May 7, 14, 21, 28. June 4 & 11, 2017.
    • All-day session: May 28
    • Time: 10:00am-12:30pm (except the all-day session May 28, which is from 10:00am to 4:30pm).
    • Location: Wesley Center, Minami-Aoyama, Tokyo
    • Language: English
    • Course Tuition:  65,000 yen. Payment schedule is possible.
    • Free Orientation: Sunday, April 9th from 10:00am to 11:30am. Please contact Patrick at tokyostressreduction@gmail.com to attend.

*Please note: the MBSR program is not a replacement for professional clinical assessment, treatment, or counseling. Recommended: TELL Counseling offers mental health care services by multidisciplinary/multilingual therapists and psychologists (03-4550-1146 Eng; 03-4550-1147 日本語). TELL Lifeline (03-5774-0992 Eng) and Inochi no Denwa (03-3264-4343 日本語) offer free telephone counseling. If you need immediate help in Japan call 119.