Mindfulness-Based Stress Reduction (8-week course)
Jan 08, 2023, 4:00 PM
Learn to experience life more fully and how to build resiliency under stress by integrating mindfulness into everyday life.


January 8th to March 5th (8 Sundays + 1 Saturday)

Sun. 1/8

Sun. 1/15

Sun. 1/22

Sun. 1/29

Sun. 2/5

*Sat. 2/11 - Retreat Day

Sun. 2/12

*Sun. 2/19 - NO CLASS

Sun. 2/26

Sun. 3/5

Time: 4:00 - 6:30pm PST (Times are in Pacific Standard Time)

Cost: $100 - $295 (sliding scale)


Live ZOOM (Link will be sent after you've registered.)

*Retreat Day (online):

Saturday, February 11th 

9:00am - 4:00pm PST

* There will be NO class on

February 19th.

What others have said...

"As a military Veteran, I was never formally introduced to meditation as a method of self care. Since taking Mr. Rongcal's Mindfulness course, I was able to pause, reflect, and be mindful of some of the behaviors contributing to my everyday stressors and burdens. I have learned to love myself and be forgiving, and I've been more productive and positive--I've learned so much from the 5-week practices and they have been truly life changing! I'm grateful for the opportunity with RJ and I'll always remember to live in the present!"

- R.N. (Mountlake Terrace, WA)

What is MBSR?

Mindfulness-Based Stress Reduction (or MBSR) was founded in 1979 by professor of medicine and author, Jon Kabat-Zinn, PH.D. His lucid teachings on mindfulness and meditation through his talks, books, and his now "gold standard" MBSR course have made him a key figure in the continuing "mindfulness movement" in the West.

This 8-week course includes:

* Learning about stress reactivity and how mindfulness helps with stress
* Learning how to apply mindfulness to everyday situations like communication
* Guided instruction in mindfulness meditation practices
* Body awareness practices including the body scan and gentle mindful movement
* Group dialogue and small group exercises
* Weekly handouts with short readings, exercises, summaries of each class, and resources to support your ongoing investigation of mindfulness
* Eight 2.5 hour classes 

* One 7-hour "Retreat Day"

​Further, this course includes interactive lessons on mindfulness, sitting and walking meditation, gentle yoga/mindful-movement, and small/whole group discussion. Between sessions, participants are invited to continue practicing mindfulness on their own with the support of guided meditation recordings, follow-up emails, and practice handouts.

What others have said...

-RJ has a warm and inviting way of sharing the fruits of Mindfulness practice."

- anonymous class participant

"RJ is open, warm hearted and knowledgable. I felt he was able to meet me right where I was in my own experience and broaden my understanding of a variety of meditation practices, from a simple concentration practice, to an open awareness practice to cultivation practices. I would whole heartedly recommend him as a guide and coach."

-C.H. (Everett, WA)

7 minute intro to MBSR from the founder, Jon Kabat-Zinn, and other prominent mindfulness teachers.


To receive the most benefit from MBSR, time for practice and study must be prioritized. This includes committing to:


- 8 weekly class sessions of 2.5 hours

- 1 retreat day of roughly 7 hours*
- 30-45 minutes of daily practice at home during the entire course


Audio recordings of guided meditations, supplemental reading, online video links, and "How- to" handouts

* If you are unsure whether or not you'll be able to attend all 8 sessions and/or the retreat day please email me at rjrongcal@mindfulmomentswa.com

Still Interested?
Learn More & Register

Disclaimer: MBSR is not for everyone. If you one or more of the following describe your current circumstance, a longer course such as MBSR may not be for you:


  • Serious psychological challenges like schizophrenia or psychosis not responsive to medication

  • Depression with thoughts of suicide

  • Recently in recovery

  • Recently lost a close loved one

  • Post-Traumatic Stress Disorder (PTSD), or have recently experienced significant trauma.

If you're unsure about registering for MBSR, please contact me, and we can discuss whether or not the timing is right for you.