Mindfulness Tools

4 Weeks, Online 

Tuesdays
July 14 - August 4
or
Tuesdays or Thursdays
October 6 - October 29


Mindfulness can begin with something as simple as noticing your breathing, how your body feels, or what’s happening around you. Small moments of attention throughout the day can make a meaningful difference.

Mindfulness Tools introduces core mindfulness practices and explores how the body and mind respond to stress. Through guided meditation and discussion, participants learn simple ways to bring mindfulness into everyday moments.

Designed for busy schedules, this four-week online program offers practical skills to support stress management and self-care, right now.

Comments from graduates:



"With the skilled guidance of the instructor and with the support felt from fellow participants, I learned valuable tools and techniques to better manage stress."

- Kathy F

"I left with tangible next steps on how to be more mindful as a busy, working mom-of-two. I know I can find calm in life now, no matter the circumstance."

- Ariana B

"The course was life-changing for me in that it gave me grounding in mindfulness tools in a supportive, educational setting." 
- Catherine W

Mindfulness for Managing Pain: An Introduction

4 Weeks, Online
Tuesdays at 12 pm ET

July 14 - August 4

or

October 6 - 27



Living with pain can affect much more than the body. It can influence how we think, move, sleep, and participate in the things we care about.

Mindfulness for Managing Pain introduces practices that can help you notice how the mind and body respond to pain, and how stress and tension can intensify the experience.

Through guided mindfulness practice, participants explore new ways of meeting pain with awareness and care.

This program draws on approaches developed through decades of clinical work in mindfulness and health care to support self-care, pain management, and continued engagement in daily life.

Comments from graduates:

"This course was phenomenal. It deepened my understanding of pain, improved my ability to relate to the pain experience with less reactivity and more kindness. Highly recommend for both novice and experienced meditators."

- Esther E

"If you want to learn about dealing with pain in a different way and take less medication or get off medication altogether, this is the course to begin your journey..."

- Allan M

3-Day Online Retreats

2026 Dates:


• August 21 - 23
• October 16 - 18

Take time away from daily routines and distractions with a three-day silent online mindfulness retreat.

CFM retreats offer extended meditation practice, mindful movement, and teacher guidance in a structured and supportive environment.

These retreats are open to graduates of our mindfulness programs, and anyone interested in deepening their mindfulness practice. They also fulfill retreat requirements for many mindfulness teacher-training pathways.

8-Week Online MBSR
Tuesdays or Wednesdays
September 15 - November 4
Orientation Sessions: September 1, 8, 9

You don’t have to wait for stress to disappear to feel better.


Mindfulness-Based Stress Reduction (MBSR) teaches practical ways to work with stress by learning to pay attention differently—recognizing patterns of thought, emotion, and reaction that often run us on autopilot.


Developed at UMass Medical Center by Jon Kabat-Zinn, the original MBSR program introduces mindfulness practices that strengthen attention and support more intentional responses to the challenges of daily life.


Comments from MBSR graduates:

"After 8 weeks of daily practice and new insights, I can feel the difference in how I approach challenges and taking better care of myself."

- Amy B

"The MBSR course was nothing short of life-changing - it affirmed for me that meditation and mindfulness are incredibly effective tools to support my daily well-being in profound ways."

- Emily K

"The practice becomes so meaningful when you are supported by the group, their wisdom, and the shared human experiences. Thank you to my instructor and all the UMass team who make this program so special."

- Ana Z

8-Week Online MBCT

Wednesdays, September 23 - November 11

Orientation Session September 16


Low moods sometimes return, even when things are going well. 

Mindfulness-Based Cognitive Therapy (MBCT) can help you notice patterns early and support taking steps to respond with balance and care.



Originally designed to help prevent depressive relapse, MBCT is widely used to support healthier relationships with thoughts and emotions.

Comments from MBCT graduates:

“This program is remarkable! Not only is it evidence-based, but also it is a unique opportunity to connect with others who live with anxiety and depression, guided by an experienced teacher. I recommended MBCT wholeheartedly to others.”

- Sara B

"This program has been a wonderful experience from the very beginning. The instructor was amazing and the support and connection with fellow students was priceless."

- Jamie B

"This MBCT course was truly transformative for me. My depression and anxiety made me feel so isolated, but this program helped me realize that I am not alone."

- EH

What is Mindfulness?


Our new video offers a practical introduction to mindfulness, including simple ways to work with stress, pain, sleep, and everyday challenges—along with a brief guided meditation to try for yourself. Produced for patients and caregivers by the Center for Mindfulness, and made possible through a grant from The Trust for the Meditation Process.

Explore Our Free Mindfulness Resources

Have you visited our free audio and video resources? Our videos page offers guided meditations, presentations, and tools for integrating mindfulness into daily life -featuring Jon Kabat-Zinn, Meditation Community recordings, and The Mindfulness Movement documentary.

Our guided audio meditations provide additional support, with both full-length sessions and excerpts from longer programs to help you explore mindfulness and get a feel for our courses.

Whether you're new to mindfulness or deepening your practice, these resources are here for you.