Center for Mindfulness

The Center for Mindfulness (CFM) at UMass Memorial Health in Worcester, Massachusetts, offers online programs for those seeking to explore the benefits of mindfulness on health and quality of life. By developing awareness through mindfulness practices, we can learn to reduce stress, cultivate resilience and embrace a deeper mind-body connection to improve well-being.

CFM is the birthplace of the landmark Mindfulness-Based Stress Reduction (MBSR) program, created at UMass Memorial Medical Center in 1979 by Jon Kabat-Zinn, PhD, UMass Chan Medical School Professor Emeritus.

Since then hundreds of thousands of people worldwide have completed the MBSR program. It has become the international gold standard of mindfulness-based interventions for its demonstrated positive effects on stress, pain and illness. Today, the CFM also includes mindfulness-based courses for individuals living with depression and acute and chronic pain.

Whether you're a beginner looking to start your mindfulness journey or a seasoned practitioner seeking to deepen your practice, CFM can help.

What is Mindfulness?

Mindfulness is a practice of awareness, and offers many benefits to our health and well-being, body and mind.

Mindfulness Programs

We offer a variety of tuition-based courses.

Meet Our Instructors

Our CFM-certified instructors bring the highest standards in mindfulness instruction.

What is Mindfulness?

"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally."

Jon Kabat-Zinn, PhD

Mindfulness is about experiencing each moment as it unfolds. By paying attention to the present moment, acknowledging whatever arises with an accepting attitude, and tuning in to our physical sensations, thoughts, and emotions, we can respond to stressors in our lives with greater balance and ease.

Mindfulness can be practiced in various forms, including meditation, yoga, or simply by integrating mindful awareness into daily activities like eating, walking or listening. It isn’t tied to any specific religion or belief system.

Decades of scientific research have demonstrated the benefits of mindfulness practice to transform the lives of individuals, including:

Physical Benefits

Boost energy level

Improve sleep quality

Reduce the effects of chronic pain

Improve heart health

Ease digestive discomfort

Mental Health Benefits

Relieve stress

Reduce anxiety

Improve mood and emotional regulation

Enhance concentration and focus

Improve self-esteem

MINDFULNESS PROGRAMS

Our programs help you develop skills and provide guidance on integrating these practices into daily life. Our live online courses are offered via Zoom and require the use of a desktop/laptop computer for the most effective experience. Courses are experiential and involve group discussions and sharing of experiences. Participants learn from each other’s insights and challenges, creating community and support. We offer flexible morning or evening programs to accommodate a day and time that is convenient for you. Courses include daily home practice assignments to apply strategies and techniques learned in class.

Our certified instructors represent years of training and experience in MBSR, MBCT and mindfulness and meditation practices. They bring professionalism, knowledge and compassion to their work, embodying the essence of what they teach and maintaining the highest standards in mindfulness instruction.

4-Week Online Mindfulness Tools

The 4-Week Mindfulness Tools course provides a welcoming space to give you a taste of mindfulness and practical tools you can employ to manage stress and anxiety. Through four, 90-minute online classes, participants gain a deeper understanding of mindfulness practices, benefits to health and wellness, and how to integrate them into their lives. The program is similar to MBSR in many of its practices and exercises, but differs in its duration and depth. This shorter option is ideal for beginners, those with limited time and resources, or experienced meditators who may be looking to renew their practice with a supportive group of participants on the same path. Cost: $200

Tuesdays, 11 am - 12:30pm, ET | February 11 - March 4, Elana Rosenbaum

Tuesdays, 6 - 7:30pm, ET | February 11 - March 4, Erin Sharaf

Wednesdays, 7 - 8:30pm, ET | February 12 - March 5, Eva Tsuda

Miércoles, 7 - 8:30 pm, hora del este | 12 de febrero - 5 de marzo, Juan Miret

Register

4-Week Online Mindfulness for Managing Pain: An Introduction

This is a specialized program for individuals dealing with acute or chronic pain. Through four, 90-minute online sessions, participants learn essential mindfulness practices and engage in exercises designed to equip them with effective tools for pain management. By integrating mindfulness as a complement to existing pain management strategies, participants can reduce suffering, combat stress and enhance their overall well-being. Cost: $200

A man sits on the floor and practices mindfulness

Wednesdays, 10 - 11:30 am ET | February 12 - March 5, Ginny Wholley

Wednesdays, 6 - 7:30 pm ET | February 12 - March 5, Ginny Wholley

Register

8-Week Online Mindfulness-Based Stress Reduction (MBSR)

MBSR is the landmark program created by Jon Kabat-Zinn, PhD. It’s designed to help individuals effectively manage stress and improve their overall well-being. Over the course of eight weeks, participants engage in mindfulness meditation practices, gentle yoga and discussions that explore the mind-body connection. MBSR empowers individuals to develop lifelong skills for coping with the challenges of daily life, ultimately promoting greater emotional and physical well-being. This course includes an initial orientation session, eight (2.5 hour) weekly classes, and an all-day class on a weekend, usually between weeks six and seven. You must be willing to attend all classes and commit to daily home practice assignments for 45-60 minutes. Completion of this course fulfills the pre-requisite requirement for beginning a teacher training and certification pathway. Cost: $650

A man sits on the floor, with his laptop open in front of him

Tuesdays, 9 - 11:30am, ET | January 21 - March 11, Ginny Wholley

Tuesdays, 6 - 8:30pm, ET | January 21 - March 11, Eva Tsuda

Wednesdays, 9 - 11:30am, ET | January 22 - March 12, Christine McNulty-Buckley

Wednesdays, 6 - 8:30pm, ET | January 22 - March 12, Erin Sharaf

Thursdays, 6 - 8:30pm, ET | January 23 - March 13, Bob Linscott

Register

8-Week Online Mindfulness-Based Cognitive Therapy (MBCT)

MBCT combines elements of mindfulness meditation with principles of cognitive therapy. It’s designed to help individuals struggling with depression and anxiety. Participants learn mindfulness practices to become more aware of their thoughts and feelings without judgment. By recognizing early signs of depression or anxiety, they can interrupt the cycle of relapse and develop healthier responses to challenging emotions in the hopes of preventing relapse. MBCT empowers individuals to cultivate emotional resilience and a more balanced mental state. You must be willing to attend all classes and commit to daily practice assignments for 45-60 minutes. This course includes an initial orientation session, eight (2.5 hour) weekly classes, and an all-day class on a weekend, usually between weeks six and seven. Cost: $650

Tuesdays, 6 - 8:30pm, ET | January 21 - March 11, Colleen Camenisch

Thursdays, 9:30 am - 12 pm, ET | January 23 - March 13, Colleen Camenisch

Register

Three-Day Online Retreats to Deepen Practice

Embrace the strength of stillness in an engaging, introspective and supportive environment. Our immersive three-day online retreats deepen your mindfulness practice and allow you to step away from daily routines and distractions to recharge and refresh.

In the new year, our February retreat offers a time of reflection and intention. We'll take the time to care for ourselves through the exploration of the different heart qualities: loving kindness, compassion, equanimity and joy.

During our Summer retreat, we’ll use extended periods of practice to help us explore the mind’s patterns and deepen our awareness. These qualities can support us in navigating life’s moments with more skill and in embracing all parts of ourselves just as they are.

In the Fall retreat, we’ll explore how mindfulness and qualities like energy, joy, and tranquility can bring balance and freedom to our lives. By developing these qualities, we can better understand where we get stuck and learn to let go, leading to greater happiness and ease.

These retreats are open to all. If you are interested in teaching MBSR, they may fulfill a pre-requisite requirement for beginning a MBSR teacher training pathway with organizations that offer it.

Our retreats offer time for extended periods of mindfulness practice, open discussion, questions and answers, and breaks for meals and rest. We hope you will join us for a weekend of silent exploration and insight. Cost: $495

A man, practicing mindfulness, listens to a meditation on his earbuds.

Winter Retreat: Finding Your Center: A New Years Retreat
February 7 - 9, 2025

Summer Retreat: Mindfulness: A Gateway to Transformation
August 22 - 24, 2025

Fall Retreat: Cultivating Contentment by Exploring the Qualities of Balance, Energy and Calm
October 17 - 19, 2025

3-Day Retreat Schedule:

Friday - Day 1 (12:30 - 9:30 pm, ET)
Saturday - Day 2 (9:30 am - 9:30 pm, ET)
Sunday - Day 3 (9:30 am - 5:30 pm, ET)

Register for February 2025

Register for August 2025

Register for October 2025

Have questions about our classes? Email us at mindfulness@umassmemorial.org.

Join our mailing list.

Meet Our Certified Instructors

Colleen Camenisch, MBA

Colleen has taught mindfulness programs for over a decade, including specialized courses for corporations, health care workers and trauma victims. She holds a master’s in business, a bachelor's in marketing, and is also an MBSR teacher trainer. Colleen brings practical business skills combined with knowledge and compassion to her work.

Juan J. Miret, PhD

As an MBSR instructor, Juan (JJ) aspires to help others reduce their stress, increase their well-being and fulfill their life goals. Having practiced mindfulness meditation since 1995, Juan brings a solid foundation on which to impart his experience and knowledge for the benefit of others.

Elana Rosenbaum, MS, LICSW

Elana, a leader in the clinical application of mindfulness meditation to cancer care, has taught mindfulness for over 25 years, authored numerous books, and created guided meditation audio-CDs. Her ability to thrive and embody mindfulness in the face of her own cancer diagnosis led her to develop mindfulness-based interventions for stem cell transplant patients at many leading cancer centers.

Erin Sharaf, MA, PA-C

Erin learned the importance of stress reduction tools as a primary care provider and has been teaching MBSR and mindfulness-based interventions since 2009. She has developed programs for health care institutions and created a mindfulness app for providers. Erin, a respected speaker and professor in health sciences, is passionate about introducing mindfulness to as many people as possible.

Eva Tsuda, MD

Eva completed medical studies in her native Hungary and has a long career in immunology and virology research. Given her life experiences, she has an in-depth understanding of the physiological-medical consequences of stress on health. As a mindfulness practitioner for 14 years, she brings her open-minded curiosity and love of learning to teaching MBSR.

Ginny Wholley

As a teacher of meditation, yoga and contemplative practices, Ginny fosters self-exploration and transformation for her students. Her background in business management, coupled with an understanding of corporate stressors, has helped her create organizational mindfulness and resilience programs. Ginny operates a successful business consulting company and is trained in wilderness leadership.

Christine McNulty-Buckley

After many years in clinical practice, nursing leadership, and education, Christine was struck by the significant stress evident among healthcare teams and shifted her focus to introducing mindfulness as a tool to cultivate resiliency and mitigate burnout. Christine leads 8-Week MBSR courses open to all, and she is always inspired by mindfulness teaching and learning through community and connection.

What Are People Saying About CFM Programs?

"This was a life-changing course for me that came at the perfect time. I feel more grounded and less anxious and have more tools to combat everyday stressors.”

"I started out as a skeptic but became a believer when I saw how mindfulness impacted my life."

“I am very grateful for this class that provided excellent groundwork for meditation and mindfulness practice. I was grateful for the early morning class, which was a wonderful way to start my day each week. I loved the all-day retreat and hearing from the other teachers and was surprised by how engaging it was. Thank you!”

“This course was life changing for me! The guided mindfulness meditation practices have decreased my need for pain medications. Thanks to this course I'm able to relax and move through the physical pain, without so much stress & emotional pain.”