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Mon 16

Weekly Day Meditation Sessions

September 16 @ 1:10 pm - 1:45 pm
Wed 18

Weekly Wednesday Evening Meditation Sessions

September 18 @ 5:30 pm - 6:30 pm
Wed 18

Mindfulness-Based Stress Reduction 8-Week Course

September 18 @ 7:00 pm - 9:30 pm
Thu 19

Weekly Day Meditation Sessions

September 19 @ 1:10 pm - 1:45 pm
Fri 20

Mindfulness-Based Stress Reduction 8-Week Course

September 20 @ 9:00 am - 11:30 am
Mon 23

Weekly Day Meditation Sessions

September 23 @ 1:10 pm - 1:45 pm
Wed 25

Weekly Wednesday Evening Meditation Sessions

September 25 @ 5:30 pm - 6:30 pm

Mindfulness-Based Stress Reduction Course


The Mindfulness-Based Stress Reduction (MBSR) course which originated at the Center for Mindfulness at the University of Massachusetts Medical School, has been on the cutting edge of mind/body integration medicine for 30 years. Developed by Jon Kabat-Zinn, more than 30,000 people have completed this internationally-acclaimed course. Grounded in science, MBSR is the most widely researched mind-body program in the world.

What is Mindfulness-Based Stress Reduction or MBSR?

Mindfulness is a purposeful way of focusing attention in the present moment; this unique technique helps participants develop an awareness of their bodies, emotions and thoughts.  It facilitates their ability to thoughtfully respond instead of react to situations. Participants learn to focus attention in the present moment.

Published research has shown that mindfulness training can be important adjuncts to conventional medical treatment of many disorders as well as powerful way of reducing stress and pain. Physicians refer their patients to the MBSR course with conditions including asthma, chronic pain, GI stress, high blood pressure, anxiety and panic episodes and sleep disturbances, stress and heart disease.

Participants in this eight-session Mindfulness-Based Stress Reduction (MBSR) course gain a first hand introduction to mindfulness practices involving breathing and gentle body movements and methods for incorporating mindfulness practices into their everyday life and work

The curriculum is designed to guide MBSR participants in the “how” of learning to practice, integrate and apply mindfulness into their lives.  It creates a pathway to relieve suffering and increase well being for people facing a variety of challenges, issues and stress. It also consists of both formal and informal practice.

Orientation (required for enrollment, no charge)
Eight weekly classes, 2 1/2 hours each
One All-Day retreat on a Saturday or Sunday
Daily home practice assignments for 45-60 minutes each day
Support from your MBSR Instructor


All classes will be held in the Anisfield School of Business, room 420 at Ramapo College of New Jersey which is  located at 505 Ramapo Valley Rd., Mahwah, NJ 07430.

Please dress comfortably. The temperature of the room varies, you may want to dress in layers or have a shawl or light blanket available.   We do ask you to remove your shoes in the meditation room and that no food or drink be brought in (only closed top water bottles, if needed).   Additionally, we ask that you do not wear any scented perfumes or deodorants or essential oils. 

Cost Information

Tuition for the eight-week course is based on household income. Certain groups are eligible for a special discounted tuition of $450. Proof of identification must be presented on the first day of class for discounted pricing. Spaces are limited. Sign up below. All pricing includes a $50 non-refundable registration fee.

Refund Policy: Refund less $100 after first class (prior to day of second class) and no refunds on or after day of second class.

Household Income                                            8-Week MBSR Course Tuition
$50,000 or greater                                                    $652
$40,000-$49,999                                                      $522
$39,999 or less                                                          $490

Special Discounted Tuition (ID Required)                 $450 *See payment information below
K-12 Educators and Administrators
RN and Nurse Practitioners
Social Workers
Current Ramapo Faculty and Staff with Rampo ID
Founding Members of Friends of the Krame Center, Friends of Ramapo

Payment information: Payments are accepted via credit card at time of registration (click below links to register).

*We do not accept purchase orders.  Registrants are responsible for making payment via credit card at time of registration.  We can provide a payment receipt, upon request, to submit for reimbursement.

Ramapo Students:  The Mindfulness-Based Stress Reduction Course is offered for Ramapo students as a 2 credit course through Ramapo College. When registering for your courses, look for CNST 240. For more information, please click here. If you prefer to take the course at the Krame Center, please contact us at


Course Outline

Throughout the Mindfulness-Based Stress Reduction (MBSR) program you will be consciously and systematically working the challenges and demands of your everyday life. Your instructors will create a safe and supportive environment for this work and learning through:

  • Guided instruction in mindfulness meditation practices
  • Gentle stretching and mindful yoga
  • Group dialogue and discussions aimed at enhancing awareness in everyday life
  • Systematic instruction in formal MBSR meditation practices, with opportunity to check in with teachers
  • Daily home assignments
  • Downloadable home practice audio files and a home practice packet


This introductory session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.


Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You’ll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.


Perception is key in mindfulness—how you see things (or don’t see them) will determine in a large part how you respond. This week’s session and practices will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.


In this session, you’ll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you’ll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.


By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You’ll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.


At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.


Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You’ll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You’ll gain direct experience of a variety of styles for more effective and creative interpersonal communication.


This all-day intensive guided retreat, taking place from 9am-4pm, is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life. Having established a daily mindfulness practice during the previous weeks, you will be better prepared to benefit from this class.

  • Make sure to bring a lunch
  • Wear loose fitting clothes in layers since the temperature may fluctuate
  • Bring mats, cushions, blankets, or any other items to help in your practice
  • Do not wear scented deodorants, perfumes or essential oils


Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You’ll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.


In the final week of the program, you will have a complete review of everything you’ve learned over the course, with an emphasis on carrying the momentum you’ve built forward into the coming months and years. You’ll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.

Profession Credit Hours/CEU/PDH

Educators can receive 29 Professional Development credit hours for their participation. Nurses and Nurse Practitioners can receive 20 CEU’s for their participation.

Email for more information.

Free Orientations – A requirement for the 8-Week MBSR Course

The first step toward enrollment in the Stress Reduction Program is an Orientation Session – before the start of classes. These Orientation Sessions are free of charge and are required of all participants before beginning the program.

Information about the Free Orientation to MBSR

During these sessions you will have the opportunity to:

  • Learn about the Stress Reduction Program and explore whether it is right for you
  • Meet our program instructors
  • Experience, first-hand, mindfulness methods and approaches you will be learning during the program
  • Confirm your place in the class that fits into your schedule and enroll in the program.

Location: Anisfield School of Business, room 420 at Ramapo College of New Jersey

NOTE: The free orientation is required for participants to attend the MBSR 8-week course. Participants are welcome to attend any of our orientations as long as they take place prior to the taking of the course.

Free MBSR Orientation Dates and Registration 2019

Wednesday, September 11 | 7:00 PM -9:00 pm | Catherine Krame

To register and receive your parking pass, please click here.

Friday, September 13 | 9:00 -11:00 am | Ken Verni

To register and receive your parking pass, please click here.

8-Week MBSR Course Sessions

Fall 8-Week Course Dates 2019


8-Week MBSR Course – Catherine Krame
September 18-November 13 | 7-9:30pm (No Class October 9)
Includes full-day retreat on Saturday, November 2 | 9am-4pm

Location: Course in Anisfield School of Business Building Room 420 and retreat in Trustees Pavilion. Park in Mackin-Bischoff Lot for course and retreat.

NOTE: Attending one free orientation is required for participation in the 8-Week MBSR course.

To register and pay for Catherine’s Wednesday Evening MBSR course and receive your parking pass, please click here.


8-Week MBSR Course- Ken Verni
September 20-November 15 | 9-11:30am (No Class September 27)
Includes full-day retreat on Saturday, November 2 | 9am-4pm

Location: Course in Anisfield School of Business Building Room 420 and retreat in Trustees Pavilion. Park in Mackin-Bischoff Lot for course and retreat.

NOTE: Attending one free orientation is required for participation in the 8-Week MBSR course.

To register and pay for Ken’s Friday Morning MBSR course and receive your parking pass, please click here.

More on MBSR Program including MBSR graduate page

One Day Retreats for Graduates of past MBSR programs

All graduates of past MBSR programs have a permanent invitation to attend the current semester’s MBSR one day retreats.  Please check our website regularly for scheduled dates, times, locations and updates. If you would like to attend, please email to check space availability and to receive a parking pass.  Thank you.

Sunday, August 4 |  ASB420 |  9am-4pm
Sunday, August 18 |  ASB420 |  9am-4pm
Saturday, November 2  |  Trustees Pavilion |  9am-4pm

For information on the teacher’s path to becoming an MBSR instructor, click here.

Our MBSR Instructors


Summer 5-Day Mindfulness-Based Stress Reduction (MBSR) Intensive Program in collaboration with the Center for Mindfulness UMass Medical School (CFM) – Mindfulness Tools

Future 5-Day MBSR Intensive Program January 2020-check back for details.
Location: Ramapo College of NJ

About MBSR Intensive Program
This 5-Day Intensive Mindfulness-Based Stress Reduction course is a 5-Day Residential Intensive Program™and is based on the Mindfulness-Based Stress Reduction Program (MBSR), and is offered for those who may not be able to participate in the traditional 8-week course. The program consists of 5 days (38.5 hours) of direct instruction. Residential experience available, see optional accommodations below.

The program is highly participatory, supportive, and structured. You will learn and practice through:

  • guided instruction in mindfulness meditation practices
  • gentle stretching and mindful yoga
  • group dialogue and mindful communication exercises to enhance awareness in everyday life
  • individually tailored instruction

Educators can receive 38.5 Professional Development credit hours for their participation, email for more information.

Mindfulness Tools Instructors
Cost, Application and Accommodations


5-Day MBSR Intensive – check back for details. (Krame Center program fees, i.e. venue, administrative, housekeeping, etc. and daily meals which include, breakfast, lunch, dinner and an all day service of snacks, nuts, fruit, coffee and tea).  Please note: There is not an option to opt out of this fee, including meals.

NOTE: Lodging is separate – Please refer to “Accommodations” below for more detailed information.

**Educators receive a tuition discount of $200**

Cancelation Policy: A refund of  55% may be given if registrants cancel more than 30 days before this program begins.

Acceptance and Registration:

As with all intensive programs, acceptance into this course is required. Please do not make reservations or travel plans until you have received an official acceptance determination from the Krame Center.

Step 1: Application Process: 

Please apply for the MBSR Residential Program by clicking here. NOTE: Please wait for the Krame Center to reach out to you with an official acceptance email before making any travel plans.

Step 2: Registration Process:

Once accepted into the program, you will receive a confirmation email from the Krame Center with a link that will lead you to a page to process your registration and payment. Once you complete the registration and payment process, you are ready to reserve accommodations.


Program registration cost does not include room accommodations. Please make your own accommodations at the hotel below. If looking to share a double, please go to our Facebook group page to find a roommate and then book your room together.

Transportation to and from the hotel and Ramapo College will be provided via the hotel shuttle and rides from participants with cars.

Single Accommodations:

Approximately $132/day. Please call the below hotel directly to reserve your single room. Please make sure to mention the Krame Center Ramapo Event to receive the discounted price.  (Do not book online, please call to receive the Krame Center discount.)

Fairfield Inn & Suites, Mahwah, NJ. 201-529-4000  

View their website here

Double Accommodations:

Please check out our Facebook group page to find a roommate and then book your room together at the hotel.

For more information on traveling to Ramapo College, please see our Visit Us and What to Expect page.

Upon Arrival 

If you arrive early, please go directly to hotel to check-in, drop off luggage and have some lunch prior to coming to Ramapo College.

Please note, shuttle service will be provided from hotel to campus the first day of the program as participants will begin to arrange ride shares with fellow classmates who are commuting and/or have thier own transportation on-site.

Typical Schedule


On your day of arrival, Registration at the Krame Center begins in the Trustees Pavilion at 5pm followed by dinner, and then Orientation, and ends around 9:30p.m.


Course days begin with an early morning session at 7am, followed by breakfast at 8am, lunch around 12:30pm, and conclude after dinner around 7:30 p.m. The last evening will end around 9pm.


Your final day starts as a course day and ends after lunch, around 1:15p.m.

The detailed course schedule will be provided by your instructor at Registration.

What Past Participants Have to Say

“I had a wonderful time on the 5-Day Tools Retreat at the Krame Center. The grounds and facilities are superb, the food was healthy and nourishing, and the additional support offered by the center (mats, cushions, yoga mats) was very appreciated. I would do this course again, thanks to the great teachers, their embodiment of the practice, and the diverse group of attendants. I got so much out of this, and look forward to learning more.” – Five Day Retreat Participant

“This program was a life-changing experience. I came to the program to learn how to manage a serious chronic illness. I found immediate benefit. Equally important, I learned to identify and solve persistent challenges in everyday life. This was the best investment I ever made.” – Five Day Retreat Participant

“I came here with no experience with meditation, but an interest in learning… It took me 3 days, but I learned that taking care of my mind and body and heart are my responsibility. I learned a great deal about myself and myself in relation to others. It is my intention to move forward, inch by inch, through continuing my practice…rediscovering myself and living a more open and authentic life.” -Five Day Retreat Participant

“The way in which the MBSR leaders conducted the retreat was beyond my imagination or expectations. Lynn and Margaret created a genuine atmosphere of love and trust, enabling me to express my authentic self free of judgment. I desperately sought a vehicle to a more peaceful existence and believe this MBSR Retreat has put me on the path of mindful living and genuine peace.” – Five Day Retreat Participant

What Past Participants Have to Say

“I would like to mention how your course changed my life for the better. My family stated how they noticed a difference in my behavior once I took your course. Similarly, I had a calmer approach to solving problems. Your course minimized my anxiety and it replaced my anxiety with strength and courage. I am forever grateful for taking your Mindful Based Stress Reduction Course at Ramapo College of New Jersey.” – MBSR Participant

“After taking your course, I noticed how I let others dictate my life, instead of taking control of my life. This was until I took your Mindful Stress Based Reduction Course and I spent extra attention, noticing how I was feeling, and my emotions regarding events that happened within my life.” – MBSR Participant

“I am more adept to navigating through the negative emotions and thoughts that had previously ‘nagged’ at me. I feel more peaceful now” – MBSR Participant

“I have already found myself in situations where I physically felt the stress building, and was able to think for a moment if I had another way to handle it. I am grateful that the Krame Center is here to provide the tools I can use to have a rich and fulfilling life, NOW!” – MBSR Participants

“I have noticed I am more adept at navigating through the negative emotions and thoughts that had previously “nagged” me… I am more peaceful now…”- MBSR Participant

“I feel calmer more focused and my creativity is off the charts which leads to improved problem solving. My relationships with family, co-workers, and friends have improved..”- MBSR Participants

“Helps me relax and ponder possibilities rather than rush to judge or try to fix situations”- MBSR Participant

For more on MBSR Standards of Practice and History from Center for Mindfulness, click here. 

Click here to enjoy this informative video from Jon Kabat-Zinn on MBSR.

Please click here for a map of Ramapo College’s campus.

To request disability-related accommodations, please contact

Krame Center for Mindful Living at Ramapo College of NJ
505 Ramapo Valley Rd, Mahwah, NJ, 07430 in Bergen County, New Jersey, Northern New Jersey