Tuesday, August 27, 2013

MBSR 2016 NH


Learn About MBSR:  The Mindfulness-Based Stress Reduction 8-week Program to decide if it "Feels Right For You." Anyone can attend, so bring along a friend, relative or colleague!

FREE Orientation* and Information Session

Monday, FEBRUARY 8th, 2015

(Snow Date Monday Feb 15th)

Riddle Brook School
230 New Boston Road
Bedford, NH
Time: 7:00 PM - 9:00PM

The Actual Classes will run on Monday evenings 7PM to 9:00PM.  Some classes run a bit longer, so allow for this in your schedule please:

March 7, 14, 21, 28 April 4, 11, 18 May 2, plus one Saturday April 16th 8:45AM to 3PM

Make sure the dates work for you, especially the Saturday class....if you have to miss more then 2 weekly classes, or the Saturday class, or the orientation, you should take the program at another time. It is important to make every effort to attend classes.......MBSR is not a "part-time" class and in order to receive the best possible outcome, plan on making sure your schedule allows for this 8-week program.

Course Cost for Spring 2016 is $325 and includes all class materials, CD's, and all classes, with an additional  $100 discount offered to any current school employee located throughout NH or MA, or anyone over the age of 65.

Please keep in mind, if the full cost for the actual 8-week, traditional class seems beyond your reach or puts undue strain on your budget, please let me know this fact. My personal aim is to bring the MBSR program to as many people as I can, by whatever means possible. I am most willing to work with you to make it affordable. Please, do not hesitate to email or call me so we can make it work for you to take this wonderful class together! No need to pay for class until Orientation night concludes. Payment is due in full at the end of this night.

*Orientation is required of all participants who intend to enroll in the Spring 2016, 8-week session. No exceptions, so if you cannot attend, you will need to chose another time to take the class.
You must pre-register with the instructor for the Orientation and Information Night. Deadline to register is Friday the 5th of February.

The orientation is important to attend. It is a chance for you to hear a course overview and learn some of the history behind the development of this outstanding program. It is also a tried and true measure of deciding if MBSR is right for you. You do not need to pay for the full program until orientation night.

The 8-week, traditional MBSR program enables participants to learn and develop powerful inner resources for coping with stress, anxiety and uncertainty while enhancing stability in the midst of difficult situations. The result of which is greater health, balance, ease, clarity and peace of mind.

Participants will experience and learn guided instruction in mindfulness meditation, gentle stretching and mindful yoga, methods of mindful communication, as well as particiapte in both group and individualized instruction.

Founded in 1979 by Jon Kabat-Zinn, University of Massachusetts Medical School Professor Emeritus, the internationally acclaimed Stress Reduction Program is the place where the Mindfulness-Based Stress Reduction Program (MBSR) all began. To date it has given rise to over 750 programs worldwide, as well as led the way toward over 30 years of research to substantiate its effectiveness.

This carefully laid out program closely follows the current format used by the Center for Mindfulness at the University of Massachusetts Medical School. It will enable participants to continue on with what they have learned long after the 8-weeks are over. The class itself is highly supportive and well structured and the instructor, who received training at the University of Massachusetts Medical School Center for Mindfulness, is well versed in guiding the program.

Potential students should contact the instructor as soon as possible to register, as space is limited. Please call 603-801-8945 or email me at cbhoward@mac.com.

NOTE: Cecilia teaches the traditional, consecutive 8-week program that was developed and launched by Dr. Jon Kabat-Zinn over 30 years ago at the University of Massachusetts Medical School, that to date has given rise to well over 750 MBSR programs worldwide.  Cecilia Howard, was professionally trained to teach MBSR and completed both the practicum teacher training at UMASS Medical School and the 7-Day MBSR Professional Training Retreat for health care providers and educators:  Mindfulness-Based Stress Reduction in Mind-Body Medicine led by Jon Kabat-Zinn,PhD. and Saki Santorelli, EdD, MA. Cecilia is a long time meditator and yoga practitioner, having practiced both for over 21 years. In addition to this program, she teaches meditation classes for the Town of Bedford, has taught Mindful Living classes at Goffstown HS through the Adult Education program, and meditation classes for the Manchester YMCA, and currently runs a mindfulness meditation practice group that meets at BYPC in Bedford once a month on a Sunday from 10AM to 11:15AM. She is also a professionally trained and educated artist, writer of a Blog called The Mindful Matrix and a former banking and sales/marketing professional who in addition to her early management career, developed and taught a myriad of leadership, business development and team building programs. She is a trained public speaker and true motivator. Her humor and enthusiasm, as well as her open-minded approach to life are invaluable assets to her when teaching or guiding students.

Monday, August 26, 2013

Meditation Classes Bedford, NH

Meditation Classes: Town of Bedford
McKelvie Intermediate School
108 Liberty Hill Road, Bedford, NH

Meditation: It's Not What You Think!

Meditation: It's Not What You Think 101

This class is perfect for beginners or for people looking to refresh an existing meditation practice.  The instructor will be teaching a variety of meditations, as well as discussing various aspects of mindfulness and how it applies to daily life.  It is a fun, informative and supportive place to learn and be inspired to continue with your own practice long after the class has ended.

Wear comfortable clothes/dress.  Seated postures in chairs so no mats or cushions required, but feel free to bring one along if you prefer. Bring a footstool for your feet, and blankets/shawls for your comfort as needed. 
FALL SESSION: Mondays (Sept 16, 23, 30, October 7, 21 and 28) 7:30-9 PM

SPRING SESSION:  Thursdays (March 6, 13, 20, 27, April 3 and 10) 7:30-9 PM

Meditation: It's Not What You Think 102
This class is for those people who have taken the Meditation 101 class or any other beginner meditation class, or for anyone who is looking to refresh and add new energy to a practice that might need a restart.  There will be longer, in class meditation time, as well as weekly discussions on a variety of topics including the pitfalls and hindrances to practice in an effort to assist people with keeping up their own practice outside of class time.

WINTER SESSION:  Mondays (January 6 (no class Jan 20) class Tues, Jan 21, Jan 27, Feb 3, 10 and 17) 7:30-9 PM

SPRING SESSION:  Thursdays (April 24, May 8, 15, 22, 29 and June 5) 7:30-9 PM

Wear comfortable clothes/dress.  Seated postures in chairs so no mats or cushions required, but feel free to bring one along if you prefer. Bring a footstool for your feet, and blankets/shawls for your comfort as needed.

 To Register contact the Parks & Recreation Department at 472-5242 or visit the website:

Taste of Mindfulness Meditation Practice

A Taste of Mindfulness Meditation Practice 
Held Monthly on a Sunday
Bedford Youth Performing Company
155 Route 101
Bedford, NH
DATE: Sunday September 29, 2013
(New Monthly Sunday Dates Posted Each Month on this Site)
TIME: 10 AM to 11:15AM
If you or someone you know has some experience or is new to meditation, or would like learn more, please come out and join our monthly Sunday practice group.
Each month we will alternate with a variety of guided meditations, silent sitting time, gentle mindful stretches, and walking meditation. A reading or presentation on a topic relevant to mindful meditation will be read either at the start or end of each practice time.
If you ever have to miss a Sunday, or choose not to attend regularly, not a problem! Come join us any time you are able to schedule the time. If that means one Sunday every few months  or so, that's perfectly fine! Plus, the Bedford Youth Performing Center, who has graciously offered the space to us, is a wonderful and serene place to be. Park out back on the lower level and enter through the back door.
Hope you can make it!
There are NO fees charged, however donations in any amount, are most appreciated.  A portion of these donations will go to BYPC for use of their lovely facility and the remainder will go to myself as the instructor.

Wednesday, August 21, 2013

Stress Reduction Program Bedford, NH

UPDATE January 20th, 2015 

There are 10 more spaces available for participants. Also, if you are thinking about taking the class, PLEASE sign up soon for the REQUIRED Orientation and Information night. You must attend this in order to participate in the full 8-week  class. Plus, there is no obligation to sign up for the full 8 weeks. So use it as an opportunity to learn more!

What is it?

Mindfulness-Based Stress Reduction or MBSR is an 8-week program designed to help you reduce the stress in your life by actively engaging in meditation, yoga and more. It is a rich program, full of information that expands your knowledge base, incorporating a thoughtful, systematic methodology.  You will additionally develop awareness of both mindful listening and speaking skills, as well as finding more ways to bring mindfulness into your daily life. This is SO much more than just an intro to meditation or yoga program as each class lays the foundation for skills that will help to increase your focus, concentration, and ability to think and react more effectively to both physical and emotional stress.

When is it being offered and where?
Typically, classes are offered throughout the year, (as well as worldwide) at the University of Massachusetts Medical School where Jon Kabat-Zinn, PhD., developed and introduced the program over 30 years ago. It still remains simply one of the best places to partake of the full 8-week traditional MBSR program. However, if traveling to Shrewsbury, MA weekly to attend a class is daunting, I am offering MBSR at the Riddle Brook  Elementary School located in Bedford, NH, Mondays starting in February.

FREE Orientation and Information Sessions:

You must attend one of two free orientation/information classes being offered:
Sunday February 8th     10AM to 11:30AM
Bedford Youth Performing Center    155 Route 101     Bedford, NH
Lower Level Entrance in REAR of Building


Monday February 16th     7PM to 8:30PM
Riddle Brook School  230 New Boston Road  Bedford,NH
Room 216

Mondays       7PM to 9:15PM
March 2, 9, 16, 23, 30
April 6, 13, 20
PLUS one ALL DAY Saturday Class
April 11th
8:45 AM to 3:00PM
8 weeks total, 9 classes in all, PLUS the required orientation.
Please See Course Fees on Next Page
$295 includes all handouts, workbook, 4 CD’s, teacher support, both in class and outside of class throughout the 8 weeks, and all 9 classes.
$100 discount to any and all current school employees employed in both NH and MA
The course fee is payable, in full,  at the conclusion of Orientation
Refund Policy:
Full refund prior to the start of the First Class
50% refund prior to the start of Class Two
No refunds after Class Two

Please Note: These classes are offered at a cost FAR below that charged at the University of Massachusetts Medical School. As the instructor for these MBSR programs, I am following the carefully laid out path toward certification established by the Center for Mindfulness at UMASS  Medical School and am working toward my certification through this prestigious and highly selective training program, which takes several years to complete.  However, this does not impact my ability to teach, as I am not required to be certified to instruct. In fact, I go above and beyond to provide you with a program that closely mirrors that offered at the Center for Mindfulness at UMASS. The class is taught with integrity, clarity and out of a deep respect for what this meaningful program provides.

Teaching MBSR is a true “labor of love,” and one that I know from first hand experience. In order to teach it, I need to live it. I also want to offer it to people, in as low cost a way as I can, for as long as I am able, as it is a program that everyone should have a chance to participate in, at least once in their lives!