"You can't stop the waves but you can learn to surf." John Kabat-Zinn

"You can't stop the waves but you can learn to surf." John Kabat-Zinn

Mindfulness Based Stress Reduction (MBSR)

Learn to cultivate life-long tools that will help you maximize your life, even when facing stress, illness and pain.

MBSR is an eight week class, designed by John Kabat-Zinn, to give you practical experience with various tools of mindfulness.  The teachings are supported by 30 years of scientific research and are proven to be beneficial for chronic pain, anxiety, depression and various other health conditions.  MBSR is a helpful add on to individual therapy or ongoing medical treatments. 

Throughout the MBSR program you will be consciously and systematically working with the challenges and demands of your everyday life. Melissa will create a safe and supportive environment for this work and learning through:

  • Guided instruction in mindfulness meditation practices

  • Gentle stretching and mindful yoga

  • Group dialogue and discussions aimed at enhancing awareness in everyday life

  • Systematic instruction in formal MBSR meditation practices, with opportunity to check in with Melissa for support

  • Daily home assignments

  • Downloadable home practice audio files and a home practice workbook

Joining this group requires participation in one of the free orientation classes, see below for scheduling.

Free MBSR Orientation (required for participation):

When: Tuesday, January 8th or 15th 6-8 pm

This is an opportunity for you to hear everything you need to know, and to ask any questions you may have about what the full 8-week Mindfulness-Based Stress Reduction class might be like.

This orientation is a required step prior to taking the Mindfulness-Based Stress Reduction class but is not an obligation to take the class.

If you are interested in the orientation class please complete the registration form here.

Both the orientations and the class will take place at our offices.

Please be in touch with me if you have questions: melissa.utz@wholeconnection.org

Winter MBSR Class

When:  Tuesdays, January 22nd - March 12th 6-8:30 pm with an all day retreat on Saturday, March 2nd 9-4 pm

Cost: We accept Medicaid or Private Pay: $450 for the entire 9 classes

Registration for the MBSR class will happen during the orientation meetings.


Facilitator:  Melissa Utz, LPCC

Melissa completed a two year MBSR teacher training through the Center for Mindfulness at the University of Massachusetts School of Medicine.  She is a counselor, executive coach, and qualified Mindfulness-Based Stress Reduction (MBSR) teacher.  She understands that it takes courage and curiosity to bring change into one’s life and honors the ups and downs inherent to each unique journey.  Melissa came to her work as a coach and therapist after a 13-year corporate career in high tech and recently completed her Master’s degree in counseling from Naropa University.