Mindfulness-Based Stress Reduction (8 weeks)

Wednesday, April 3, 2019
Richard Berger and Karen "Karb" Bullard

Mindfulness-Based Stress Reduction (8 weeks)

6:30 pm - 9:00 pm
CCFW 3903 Brooklyn Ave NE, Seattle, WA

Please review this note from Dr. Berger BEFORE registering to ensure that this class will be a proper fit for your needs. 

Register here.

About the course

Mindfulness-Based Stress Reduction (MBSR) is a program originally designed over thirty years ago by Jon Kabat-Zinn, Ph.D. The course has a basis in eastern psychology and is very applicable to modern secular life. Mindfulness is the practice of sustained focus, self-regulation, self-exploration, and self-liberation with an accepting, open and kind attitude. This practice can produce calmness and expanded awareness.

Research shows the benefits of MBSR:

1. Reduced stress and chronic pain
2. Improved mood
3. Overcoming sleep problems
4. Decreased anxiety
5. Increased immunity
6. Enhanced resilience, joy, and compassion
7. Healthy aging

Additionally, neurophysiological studies have shown increased brain growth and function in areas of emotional control and executive function in as little as 8 weeks. 

In each class the instructor(s) will lead presentations, instruct mindfulness practices, and facilitate discussions and inquiry into the meaning of the practices. Participants will learn formal mindfulness practices, such as awareness of breath meditation, the body scan, seated meditation, yoga, as well as informal practices, such as mindful walking. Participants are encouraged to draw upon the informal practices in daily life as well as spend 30-45 minutes of formal practice each day throughout the course. Dr. Berger will be available by email and phone to provide participants with further guidance as needed in their personal practices. The weekly syllabus includes: 

Week 1: There is more right with you than there is wrong with you
Week2: Perception and Creative Responding
Week 3: There is Power and Pleasure in Being Present
Week 4: Awareness of Being Stuck and Getting Unstuck
Week 5: Reacting versus Responding
Week 6: Mindful Communication
Week 7: Choiceless awareness
Week 8: Where to go from Here

All Day Retreat: Staying with It, Continuous Awareness

Class Dates

8-week course on Wednesday evenings for 2.5 hours
April 3 - May 22, 2019, 6:30 pm – 9:00 pm
Retreat Saturday May 18, 2019, 9:30am – 4:00pm

Course Fees

     $370.00: Regular registration
     $375.00: Registration with a certificate of completion to use for CEUs

UW Affiliate Discounts

     20% off for UW faculty and staff - must register with UW email address and provide department name, office, and position. 
     25% off if paying with a UW budget number, with department approval. Must enter budget name and number at registration.

If you are interested in financial assistance, CCFW offers two options:

  • Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email ccfwb@uw.edu 

  • A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140   Important note: Scholarship applicants will be notified no later than 3 weeks prior to the first day of class. Applicants must wait to register for the course until a decision has been made in order to qualify

About the Instructors

Richard (Rick) E. Berger, MD, Professor Emeritus in the Medical School at the University of Washington, is the primary teacher of Mindfulness NW. He received his undergraduate education and medical degree from The University of Chicago. He received his certification in the teaching of Mindfulness-Based Stress Reduction at the University of Massachusetts Center for Mindfulness  and received a Certification in Mindfulness Facilitation from the Mindful Awareness Research Center at the University of California in Los Angeles. Rick has taught Mindfulness-Based Stress Reduction (MBSR) and Mindful Awareness Practices (MAPS) classes at the University of Washington Hospital, the University of Washington Intramural Activities Center and the Center for Child and Family Well-being. He also holds certificates to teach mindfulness to children and adolescents from Inner Kids and Mindful Schools and teaches mindfulness in the Seattle Public Schools. His ongoing practice includes daily meditation, yoga, silent retreats and continuing education in mindfulness and related areas.


Karen "Karb" Bullard, E-RYT 200, RYT 500 Karen "Karb" Bullard has been practicing yoga since 1998. She has completed three teacher training programs and is a Certified Mindfulness Instructor via Mindful Schools. Karb was introduced to yoga shortly before her first pregnancy and it has led her to tools that have helped her embrace parenting and life with its continual challenges and rewards. It is the physical practice of asana that led Karb to discover an inner quiet and peace that is leading her along this journey called life. Her gentle low-key style and ability to relate to and connect with others are what bring her students (age 8 - 89) returning to her classes time and again