Mindfulness-Based Stress Reduction (MBSR)
8-week intensive programwave

“You can’t stop the waves, but you can learn to surf.”  ― Jon Kabat-Zinn

Join us for this 8-week program designed to help participants develop a different relationship to stress and to increase their health and wellbeing. Mindfulness-Based Stress Reduction (MBSR) is an intensive training, developed by Dr. Jon Kabat-Zinn, to help individuals cultivate practical skills to better manage stress and increase calm in their lives. During this group program, participants will be taken through weekly sessions that incorporate mindfulness meditation and mindful Hatha yoga. MBSR offers potential benefits for all types of participants dealing with a wide range of chronic stress and pain.

“The majority of MBSR program participants report lasting decreases in psychological and physical symptoms exacerbated by chronic stress.” – The Centre for Mindfulness Studies

Spring Dates:
Info/ Orientation Session: Sunday April 9th, 1:00 – 2:00 pm
8-week program:  April 21st – June 16th, Fridays 5:30 pm – 8:00 pm (there is no session on Friday, May 19th)
Silent Retreat: Sunday, June 11th, 12:00 pm – 6:00 pm 

Fee: $375 + HST

Location: Retrofit Pilates, 2323 Bloor St. W., Toronto

Cancellation Policy


This program requires a strong commitment from participants that includes 45 minutes of home practice a day, in addition to the weekly group sessions. With this commitment comes the potential for great personal development and change.

For more information about MBSR:
Center for Mindfulness, UMASS Medical School: www.umassmed.edu/cfm
Center for Mindfulness, UC San Diego Health: https://health.ucsd.edu/specialties/mindfulness
Centre for Mindfulness Studies, Toronto: www.mindfulnessstudies.com
Full Catastrophe Living by Jon Kabat-Zinn (Second Edition Sept 2013)


Sara Escott MEd, BFA

Sara has been facilitator and educator for over 15 years. She is the co-director of In Forma Theatre, a community-based arts and education company in Toronto. Her work is grounded in the theory and practice of community-based transformation and peace-building. Sara has completed the foundational Mindfulness-Based Stress Reduction Teacher Training program from The Centre for Mindfulness Studies (certified through the University of Toronto) and is being mentored by a senior MBSR teacher. She has a Masters of Education in Adult Education and Community Development (OISE/ UT) and a BFA in Theatre Direction (York University).

Judy Waldman RN, MN, NP-PHC, RYT

Judy is a Nurse Practitioner with over 20 years of experience in mental health nursing. She has a private psychotherapy practice specializing in managing trauma, anxiety, and depression. She is also a Registered Yoga Teacher and incorporates yoga and mindfulness practices into psychotherapy. Judy has completed the foundational Mindfulness-Based Stress Reduction Teacher Training program from The Centre for Mindfulness Studies (certified through the University of Toronto) and is receiving mentorship from a senior MBSR teacher.

Insurance coverage: Upon request, a receipt will be provided by Judy Waldman (Nurse Practitioner). If you have extended health insurance, it may cover all or part of a therapeutic course. We recommend contacting your insurance provider to confirm what services they cover.

 “The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.” 
― Jon Kabat-ZinnWherever You Go, There You Are

MBSR Cancellation Policy:
All payments are non-refundable. If you cancel a minimum of 5 days before the course start date you can receive a full credit to put towards a future MBSR or Retrofit Pilates program or classes, less a $50 fee. If you cancel after the first session and before the second session, you can receive a 50% credit less a $50 fee to put towards a future program or classes. After the second session, no credit will be available.  Missed classes will not be reimbursed, including the Silent Retreat day.