Join us for Mindfulness-Based Stress Reduction (MBSR), an 8-week, evidence-based program.

  • Wednesdays, September 15-November 3, 2021
  • 6:00 p.m. to 8:30 p.m.
  • In-Person at SHYFT
  • All day retreat: Oct. 23, 2021, 9:30 a.m. to 3:30 p.m.
  • Cost: $350-$650, based on financial need (more information below)
  • Register:

What is MBSR?

Created by Jon Kabat Zinn in 1979, this research-based program helps participants better deal with short and long-term stress. Over 8 weeks, participants learn to cultivate self-awareness, which helps with decision-making, as well as worrying about the past and future. Practices learned during MBSR help you become more aware of and better able to focus on the present moment. This present moment awareness allows you to respond to stress in healthier ways, rather than react to stress based on habit. 

How Does Being Present Help?

Human brains get stuck in loops: we’re often having thoughts that reexamine the past or predict the future. When we practice being mindful, we become more aware of the thoughts, feelings, beliefs, and sensations we’re experiencing as we experience them. With this awareness, we’re better able to observe ourselves and others with a lens of compassion. It’s all part of the human experience. 

Living mindfully can help reduce the stress and anxiety you feel day-to-day. As practice deepens, many people go beyond “making it through” another day to reconnecting to things they find joyful and meaningful.

What’s the Class Format?

Over 8 weeks, participants will meet with certified MBSR instructor Janet Solyntjes. Each weekly group meeting is 2.5 hours long, and you’ll be invited to participate in daily homework (less than one hour) and a one-day, 7 hour group mindfulness practice.

What are the Benefits of MBSR?

The MBSR course is intense and so are its benefits. Research has shown: 

  • Improvement of depression and anxiety symptoms
  • Increased clarity, decision-making, and focus
  • Better communication with others
  • More feelings of calm and peace
  • Improved overall health
  • More courage in daily decision making and in difficult situations
  • Increased capacity to experience joy in daily life

What to Expect

MBSR is a group-facilitated activity. Participants receive instruction and take part in activities that are shown to help you cope better with life’s stressors. Activities include:

  • Deep breathing, which deactivates the sympathetic nervous system that controls stress responses and activates the parasympathetic nervous system, which helps you feel calm.
  • Body scans help increase awareness of how you hold stress and pain in your body and help you relax those areas to calm the stress reaction.
  • Informal and formal mindfulness meditations, or practices that help you focus on the present moment using your five senses.
  • Seated and walking meditations to help you learn to pause and remain calm rather than react to a stressful situation.
  • Mindful movement practices, like stretching and yoga, can help you unite body and mind through breathwork and physical postures. 

About Your Instructor

Janet Solyntjes, MA, is a Certified Mindfulness-Based Stress Reduction (MBSR) teacher offering courses in Colorado since 2000 and has been leading mindfulness meditation retreats in the US and internationally for over 25 years. Janet supports mindfulness practitioners and teachers-in-training through online study groups and individual mentoring as well as silent retreats. She has been on the faculty of Naropa University, the Center for Mindfulness, the Engaged Mindfulness Institute, and Mindful Leader.

Cost of Program 

This class is offered by SHYFT at Mile High. Our nonprofit provides accessible mindfulness-based programs. All SHYFT classes and workshops can be purchased through PunchPass. Pricing for MBSR is tiered:

  • $350: Tier one covers part of our costs. Choose this option if you need financial assistance. 
  • $450: Tier two is market rate for similar classes in our area. 
  • $650: Tier three is priced slightly higher than market rate, allowing those who are able to pay it forward for our scholarship students.  

If you’re unable to afford any of these options, email to request a scholarship. 


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