Stress Reduction


"If you want to conquer the anxiety of life,

live in the moment,

live in the breath."

Course dates - online via Zoom

Tuesdays, 7-9pm

Jan 26 - March 16; retreat day, March 7

May 4 - July 6; retreat day, June 26

Saturdays, 9.30-11.30am    

Jan 23 - March 20; retreat day, March 7; online

May 1 - July 10; retreat day, June 27

We hope that the May course will be run face-to-face, in Dorking, Surrey

Free taster sessions and drop-ins

The taster session will give you a chance to find out a little about what mindfulness actually is, and to see how it might help at this current time. We'll practise a simple mindfulness meditation and you can find out more about the 8-week MBSR course -  for the online course, it's a chance to see how the classes can be delivered in this way. If you're interested in taking the course but cannot make these tasters, you're welcome to come to any of the Tuesday online drop-in sessions. More information about the drop-ins is at the bottom of this page. Please get in touch so we can send you the Zoom link.

Tues, Jan 26th, 9.30am & 7pm

Sat, Jan 23rd, 9.30am

Contact us to reserve a space as numbers are limited

Course cost              

£225  / £175 concessions

(23 hours of teaching)

Includes orientation session,  8 classes, 5-hour retreat day, participant handbook,  MP3s of meditations, email or phone support between sessions.


We don't want anyone to miss one of our courses due to financial difficulties. We offer a limited number of places at a reduced rate for those on low incomes. Please get in touch to learn more. 

Directions to our usual Surrey venues

Old Pixham School, Dorking RH4 1PJ

Reigate Park Church

St John's Community Centre

Betchworth Village Hall

What are the benefits from participating in a course?

The simple meditations taught on the course have been shown to help people with a range of problems including:

- Stress, anxiety and fear

- Sleep disturbance and fatigue

- Depression

- Chronic pain

People who have attended courses report a wide range of benefits including:

- Sense of feeling more in control

- Increased ability to cope with stressful situations

- Improved levels of concentration

- Enhanced relationships at work and at home 

- Increased self-confidence and self-compassion 

- More energy and enthusiasm for life

- Learning from others  

At this particular time, being part of a supportive group can be very helpful, particularly for those living alone. Participants sometimes set up their own groups, such as What's App, during the course, for ongoing support and friendship.

What's involved in an MBSR course?


Courses such as the mindfulness-based stress reduction (MBSR) can help us learn to respond to challenges more effectively. The combination of mindfulness and compassion helps us live with greater ease, dealing skilfully with difficulties as they occur. 

The course is based on the core Mindfulness-Based Stress Reduction practices as developed by Jon Kabat-Zinn. It's taught in groups of up to 10 people in a friendly and supportive environment. 


The course includes eight, weekly classes (two hours long), an orientation session, a 5-hour online retreat day, course materials and supporting calls/emails between the sessions, should you wish to discuss elements of the course. The course is aimed at beginners, but MBSR graduates are welcome to attend on a drop-in basis.


Each week a new topic is introduced. We usually spend about half the session in various guided meditations and the remaining time engaging in discussions or learning other mindfulness techniques. These are all designed to enhance awareness and can be applied to everyday life.


Week 1:  What is mindfulness?

Week 2:  How we perceive the world and creative responding

Week 3:  Mindful movement - resting in the present

Week 4:  How we react to stress

Week 5:  Working with stress

Week 6:  Communication and relationships


Retreat Day 

Week 7:  Lifestyle choices - how we take care of ourselves

Week 8:  A mindful life - keeping your mindfulness alive

Home Practice

Home practice plays an important part in the course. As mindfulness is an experiential practice, its benefits come through regular practice, rather than learning or reading about it. To gain the most from the MBSR course, it's suggested that you do around 30 minutes a day, six days a week. This can be done at any time of day or night, and also broken into two shorter periods. Such regular practice will be more possible for some people than others - some  might have more time to themselves than usual, whereas others will have less. Please get in touch if you'd like to discuss this aspect of the course.


Taking mindfulness courses online

Mindfulness training is very suitable for online learning and may be particularly helpful at the current time. Online classes are delivered in a very similar way to in-person events. Catherine is trained to teach mindfulness online; she leads the sessions live and participants can see and hear each other when they wish. There are actually many benefits to doing mindfulness classes in this way:

- You don't need to travel anywhere!

- You can connect with others by seeing and hearing each other, and feel part of a supportive small group.

- If everyone in the group agrees, sections of the class can be recorded so you can listen again later.

- Finally, listening to meditations being spoken by someone live, especially if you're using headphones, can be more powerful and intimate than when listening in a room. 


Classes are delivered via Zoom, which is easy to use. No technical expertise is necessary but we're happy to help if you're new to Zoom. There's no need to download anything - you simply get emailed a link to click on before each class. 

"I am learning to label my thoughts, to relax, to be objective. I feel the course is excellent and I really look forward to the sessions.”  Jane, Art teacher

"I am learning to manage difficult situations in a better way by meditative practice. Course literature is excellent."  Christine

Tuesday drop-in meditation sessions

These sessions are for everyone. They're designed for anyone new to mindfulness as well as those with more experience. Each session includes a simple meditation and has a different theme, such as self compassion, non-judging and gratitude. We also explore different ways to relate to our thoughts and emotions, and how to find some peace and calm in the midst of difficulties. It can be a welcome opportunity to have time to yourself or connect with others, to discover tools to help with the current situation or maybe just to relax.

Tuesdays, 9.30am

£60 / £35 (concessions) for two months, come whenever you like

First session free

No charge to anyone in a current MBSR course

Please get in touch to find out about the next tasters and weekly drop-in sessions

for which you will be emailed a link.

Small group sessions and one-to-one support 

For more personal sessions, the one-to-one or small group experiences may be for you. We're always keen to bring mindfulness meditation practices to more people and are happy to tailor mindfulness training for your needs. Catherine's experienced at working with children and young people on a one-to-one basis and would be happy to discuss how she might help. Prices start at £30 per hour and for every three sessions, there's a 10% discount. We offer sessions in and around Reigate, Redhill and Dorking, Surrey, and will travel further afield for longer events. At the current time, these sessions are offered as live, online support, either through Zoom or Skype.

Catherine Nasskau mindfulness teacher

Catherine, preparing for a lesson

MBSR qualified logo_edited.jpg
MiSP, Trained .b mindfuness teacher

Mindful Surrey

Registered Charity

No. 1187713

07366 333 273

Email: info@mindfulsurrey.co.uk


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Mindful Surrey

13 Warrenne Road


Surrey RH3 7JY