Mindfulness-Based Stress Reduction (MBSR) Courses

A Thorough Introduction to Mindfulness Practice

This course will be offered on Zoom. 

This program is a comprehensive, well-structured introduction to mindfulness practice in everyday life. It follows the nationally acclaimed MBSR model developed by Jon Kabat-Zinn, presenting mindfulness as a universal practice for people of any (or no) religious background.

The program includes instruction and practice in sitting meditation, gentle yoga, body awareness meditation, and daily-life applications of mindfulness. It also includes information about stress and relaxation. The program enables participants to develop their own base in mindfulness practice integrated into everyday life.

The course includes eight weekly classes, an individual interview with the instructor, a Saturday retreat, the book Full Catastrophe Living by Jon Kabat-Zinn, four mp3s, and handouts.

The course fee is $350. 27 CEUs are available for nurses, social workers, psychologists, and educators. Payment plans and limited need-based support are available. Please contact the Center to discuss.

If you are interested in participating, please sign up as early as possible so there will be time to schedule the individual interview before the first class.

By the end of this program, you should know:

  • The meaning of mindfulness 

  • How to do formal mindfulness practices including the body scan, sitting meditation, walking  meditation, and gentle yoga postures 

  • The meaning of stress and stressors 

  • How to apply mindfulness to daily life activities to relieve stress and anxiety

  • The difference between stress reactivity and stress response 

  • The meaning of passive, passive-aggressive, aggressive, and assertive responses in the  context of mindfulness of interpersonal relationships 

  • How to apply mindfulness practices in communication 

  • How to apply mindfulness when dealing with physical pain and other body symptoms

  • How to apply mindfulness when dealing with work stress 

  • How to apply mindfulness when dealing with time issues

What past participants have said about our program:

“I feel more relaxed and centered, more accepting of myself and others.”

"The eight-week mindfulness class is an excellent way to both introduce and deepen this practice. It helped lower my stress and alleviate some pain issues. My mother was so impressed by the changes in me that she signed up too!"

“The meditation taught in this class is invaluable, ideally suited for those who are skeptical or new to meditation.”

“Very, very meaningful and wonderful instructors and classmates. Life-changing experience.”

Class Schedules

Mindfulness-Based Stress Reduction
A Thorough Introduction to Mindfulness Practice

Winter 2022

#608 Minneapolis: 

Tuesdays, January 18–March 8

6:30–9:00 P.M.

Instructor: Michael O'Neal

This course will be offered on Zoom. 

NOTE: This class includes a one-day retreat on Saturday, March 5, 9:00 a.m.–3:00 p.m.

Continuing Education Units

27 CEUS are available for nurses, social workers, psychologists, and educators.


The fee for the eight-week course is $350. The course includes an individual interview, eight classes, a Saturday retreat, a book, four mp3s, and handouts.



Register online under Program Fees: Mindfulness-Based Stress Reduction (MBSR).


Contact us to request a mail-in registration form.

Withdrawals from the course after the first class will receive a refund of 75% of the course fee (excluding the materials fee); after the second class, 50%; after the third class, 25%. No refunds will be made after the fourth class.


Michael O'Neal
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Michael O’Neal is a Guiding Teacher of Compassionate Ocean Zen Center. He practiced for many years with Dainin Katagiri Roshi at the Minnesota Zen Meditation Center and Hokyo-ji Zen Monastery. He has also practiced with Thich Nhat Hanh in France and the United States, and completed a training for professionals with Jon Kabat-Zinn. Michael was ordained as a Zen priest by Shoken Winecoff in 2018.

MBSR One-Day Retreats

Registration Information


This retreat is for all current participants in the MBSR courses. It is also open to graduates of past Total Dynamic Living courses on a donation basis. People not enrolled in a current course should contact the Center in advance to reserve a space. See Class Schedule for date and times.

Enrollment for classes is limited, and early registration is encouraged.

You may register online or print and mail a registration form.

Register online. Enter the appropriate amount under Program Fees: Mindfulness-Based Stress Reduction (MBSR):​

  • $350 course fee (book will be mailed to you)

  • $335  course fee (if you already have the book Full Catastrophe Living

​Payment plans and limited need-based support are available. Please contact the Center to discuss.