Program Data

Class Description & Technical Requirements

Mindfulness Meditation Class

  • This is a drop-in class – no registration required.
  • Class length is approximately 45 min. with 30 min. meditation session.
  • Appropriate for beginners and experienced meditation students.
  • No computer access – phone access only.
  • Access class through phone. Call: 520-277-7045 – Access Code 654218#

*Gentle Yoga

  • This is a drop-in class – no registration required.
  • Use Purple “Gentle Yoga” button to join via “Zoom.”
  • Engage your body, mind and spirit, which may lead to a feeling of self-reliance and control over your pain. Provide long-term preventive relief, through improved posture, breathing techniques, and stress reduction.
  • Make you more aware of your body – balance, posture and proper alignment will be a renewed focus in your life. Soothe your mind, which in turn can produce a relaxed, calm and meditative state that can lessen pain.
  • Strengthen your abdominal and leg muscles and increase blood flow.

*Please check with your health care provider before engaging in any exercise program.


Technical Requirements – Gentle Yoga

To ensure the best possible experience for all participants, the program relies on online video conferencing, which has minimum requirements to work properly.

  • You will need a desktop or laptop computer with speakers, microphone, and webcam, and a high-speed internet connection.
  • Laptops work best because they come with all the necessary equipment and can easily be moved from room to room in your home or office to find a quiet place.
  • Allow room for yoga postures.
  • Chair is needed (without wheels).
  • Please bring light weights or exercise bands if you have them.

Mindfulness Based Stress Reduction MBSR

MBSR is highly participatory and deeply engaging experiential learning.

Developed in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School, MBSR is an 8-week program of intensive training in mindfulness meditation. MBSR has been recognized by the Substance Abuse and Mental Health Services Administration (SAMHSA) as an evidence based program through the National Registry of Evidence-based Programs and Practices (NREPP).

Mindfulness . . . Why bother?

Use your mind to change your brain (to change your mind).

States of mindfulness become traits with practice. During the 8-week MBSR class you can develop more mindful traits. (if you practice) Research shows mindful traits to be beneficial for the mind, the body, and relationships.


  • MIND increased sense of well-being: Deeper experience of focus, purpose, compassion, and balance; increased resilience to stress.
  • BODYbrain growth: with structural and functional changes, normalizing of blood pressure and heart rate, improved gut and immune functioning.

RELATIONSHIPS — enhanced: increased empathy and compassion, greater capacity to be open to the internal states of ourselves and others, and to respond in more accepting and loving ways.


Technical Requirements – MBSR

To ensure the best possible experience for all participants, the program relies on online video conferencing, which has minimum requirements to work properly.

  • You will need a desktop or laptop computer with speakers, microphone, and webcam, and a high-speed internet connection.
  • Laptops work best because they come with all the necessary equipment and can easily be moved from room to room in your home or office to find a quiet place.
  • See: Monthly Schedule of Classes Calendar page for a complete list of classes.


    Program Data Resource Links

    OPCCCT-CIHEC Library of Research Articles on Veterans and CIH Therapies

    UMASS / Boston http://www.umassmed.edu/cfm/stress-reduction/mbsr-online/
    http://www.elephantjournal.com/2014/03/14-benefits-of-mindfulness-how-it-works-infographic/
    http://liveanddare.com/benefits-of-meditation/
    http://www.contemplativemind.org/Mindfulness-A_Teachers_Guide.pdf
    http://www.pbs.org/thebuddha/teachers-guide/
    http://palousemindfulness.com
    http://marc.ucla.edu/body.cfm?id=112
    http://www.freemindfulness.org/download
    http://www.dharmaseed.org
    https://www.tarabrach.com
    https://www.jackkornfield.com
    http://www.drdansiegel.com
    https://www.rickhanson.net/writings/just-one-thing/
    http://richardjdavidson.com
    http://www.insightmeditationtucson.org
    http://tucsonmeditation.org
    http://tucson.shambhala.org
    https://www.mindful.org/category/meditation/
    http://sf-act.com/docs/resources_harris.pdf
    https://www.bluezones.com/2018/11/can-meditation-really-slow-ageing/?utm_source=BLUE+ZONES+Newsletter&utm_campaign=13f8e1edef-&utm_medium=email&utm_term=0_9642311849-13f8e1edef-199767685&mc_cid=13f8e1edef&mc_eid=1dea6222a4#

    Veterans Adiminstrationhttps://blogs.va.gov/VAntage/94070/va-researcher-exploring-meditation-as-a-therapy-for-ptsd/


    Testimonials From MBSR Participants


    Here are some answers to the question, at the end of the MBSR class –

    “Did you learn something of lasting value from this class and if so, what?”


    “How to incorporate breathing and meditation techniques in my daily routine so that I can focus on the present with a clear mind.”


    “I understand now that I do have a choice in my response to certain stressful or troublesome situations. Learning to breathe and calm myself before reacting negatively has been a great benefit.”


    “I am more able to be present and aware of myself. As a result of being more present, my reaction to my emotions has slowed and my anxiety and stress has significantly decreased. All facets of my daily life have seemed to improve including sleep and energy levels.”