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Mindfulness-Based Stress Reduction (MBSR)

Benefits Of Meditation

The MBSR stress reduction course has been shown to help people with:

Stress, anxious feelings and depression

Panic attacks and breathing difficulties

Intrusive thoughts

Anger issues

Sleep problems

Physical pain and illness

Body image

Compulsive behaviours such as over-eating.

Through mindfulness meditation training people develop mind management skills: 

How to be happier

How to stay calm

How to stop overthinking

How to control anger

How to deal with fear

How to calm anxiety

Increased confidence and self-compassion 

More energy for life

That others have similar concerns.

Mindfulness Based Stress Reduction Courses



Mindfulness-Based Stress Reduction (MBSR) helps us learn new ways of responding to challenges more effectively. The combination of mindfulness meditation with attitudes of gratitude and compassion, amongst others, enables us to loosen up, dealing skilfully with difficulties as they occur. 


The course is based on the core Jon Kabat Zinn MBSR practices and mindfulness exercises. It is an evidence-based, scientifically-proven programme that offers secular mindfulness training, including how to meditate. 

Each week a new topic is introduced. In our mindfulness classes, we use guided meditations and other mindfulness exercises to learn how to be mindful - bringing awareness to all aspects of our lives, not just how to relax, reduce stress and calm down.


Week 1:  What is mindfulness? Introduction to mindful meditation. Body Scan meditation, Mindful Eating.

Week 2:  How we interpret events. Learn how to stop overthinking and deal with obsessive thoughts. How to relax your mind

Week 3:  Mindful movement. to develop mind management skills. How to stay calm by using movement.

Week 4:  How we react to stress and anxiety. How to calm yourself down. How to reduce anxiety.

Week 5:  Intrusive thoughts and overthinking. Meditation for overthinking. Breathing exercises for panic attacks. Coping with breathing problems. 

Week 6:  Communication, relationships. Overthinking in relationships. Coping with emotions such as fear, grief and sadness. Anger issues and how to control anger. 


Retreat Day  - a time of quiet reflection, guided meditations and extended mindfulness practice. Training the mind to be present.

Week 7:  Lifestyle choices - how we care for ourselves, compulsive behaviours. How to feel happy, how to find happiness by developing an attitude of gratitude. How to feel grateful and be happy alone or with yourself. Happiness and gratitude meditations.

Week 8:  How to maintain what you've learned for a happier, calmer life. 

Home Practice - Mindfulness Exercises

Home practice plays a very important part in the MBSR course. As mindfulness is an experiential practice, benefits of meditation come through regular practice. To gain the most from the MBSR course, it is suggested that you do around 30 minutes a day, six days a week. The home practice that is set each week includes a guided meditation and also other short to be done during the day, such as bringing awareness to a routine activity. The home practice can be done at any time and also broken into two shorter periods. If you want to get the most from taking a MBSR course, you need to be able to commit to the practice.


MBSR Course Dates

Tuesdays, 7-9pm - Online, Zoom classes

Sept 28 - Nov 30.  Retreat day, Sat Nov 20, 1-6pm

Jan 11 - March 29, 2022.  Retreat day, Sat March 19, 1-6pm

Saturdays, 9.30-11.30am  - Dorking, Surrey

Oct 2 - Dec 4. Retreat day, Sun Nov 21, 1-6pm

2022: Jan 8 - April 2, 2022. Retreat day, Sun March 20, 1-6pm

Hear from Catherine - why meditate?

"If you want to conquer the anxiety of life,

live in the moment,

live in the breath."

MBSR Course cost              

£225 - in-person course

£195 - online course

(23 hours of teaching)

Includes orientation session,  8 classes, 5-hour retreat day, participant handbook,  MP3s of guided 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 or free for those on low incomes. Please get in touch to learn more. 

Directions to our Surrey venues

Old Pixham School, Dorking RH4 1PJ

Reigate Park Church

St John's Community Centre, Redhill

Betchworth Village Hall

Mindfulness meditation stone tower

Free Mindfulness Trials


A taster session can give you a chance to find out what mindfulness actually is, and see how it might be of benefit to you. In the tasters we practise a simple mindful meditation and you can find out about the 8-week MBSR Mindfulness-Based Stress Reduction course. With online tasters, it is also a chance to see what a Zoom meditation class is like.

If you cannot make of the specific trial sessions, you can come to a free mindfulness class as a taster. This would be one of the weekly meditation practice group sessions (Tuesday mornings, Zoom class).

Please get in touch if you'd like to come to a free trial and we'll send you the Zoom link. Contact us to reserve a space as numbers are limited.

"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 meditation practice. Course literature is excellent."  Christine

Zoom Meditation and Mindfulness Classes

Mindfulness training is very suitable for online learning via Zoom classes and Catherine is trained to teach MBSR online. There are many benefits to participating in mindfulness classes online:

- You don't need to travel anywhere!

- You can connect with others as much or little as you wish, and be part of a supportive small group.

- Listening to mindful meditations using headphones can be more powerful and intimate than when in a room. 


With the online meditation classes, 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. You can also connect with your phone.


Group Meditation - online classes

The weekly Tuesday meditation group sessions are designed for anyone new to mindfulness meditation, as well as those with more experience. (The Thursday meditation group is for MBSR or MBCT/MSC graduates only).


Each session includes mindfulness exercises and meditation practices, and has a different focus; this could be exploring what it means to be present, or an attitude like gratitude. We focus on specific issues such as how to relax, how to treat panic attacks, how to manage anger, sleep difficulties, being an overthinker or intrusive thoughts anxiety, or simply how to make yourself happy.

You can explore different ways of relating to your thoughts and emotions, and how to stay calm in the midst of difficulties.

It can be time to yourself, to connect with others, or just to chill out. 

Tuesdays, 9.30am

£60 for two months, come when you like

Free trial session

No charge to anyone in a current MBSR course

Limited number of free places, conditions apply

Meditation instructor, one-to-one coaching, Catherine Nasskau

Catherine, preparing for a lesson


One-to-one coaching
and small group meditation sessions


For more personal sessions, the one-to-one or small group experiences may be for you. We're happy to tailor mindfulness training for your needs. Small group sessions are available in and around Reigate, Redhill and Dorking, Surrey, and further afield for longer events.

You might prefer individual sessions for various reasons. They can be helpful if you are struggling with a major issue, such as bereavement or OCD intrusive thoughts. Mindfulness training can help you deal with unwanted thoughts, learning how OCD thoughts are not real, however much they might seem to be. Bringing kindness and compassion to your experience is at the heart of the Mindful Surrey approach to helping people.

Catherine has delivered one-to-one coaching to children, teenagers and adults for many years. Sessions cost £45 per hour for adults, and £40 for under-eighteens, with a 10% discount when three sessions are booked. Sessions can also be taken online through Zoom or Skype, and usually on a Tuesday or Friday afternoon. One-to-one coaching is sometimes done during a walk in our lovely Surrey countryside around Brockham; parents are welcome to come too.