Mindfulness-Based Stress Reduction (MBSR)

8-Week Evidence-Based Program

Reduce Stress • Improve Focus • Cultivate Resilience in Community

Do you ever feel like your mind rarely slows down — even when your body is exhausted? Like stress has become your “default state” and tension lives in your body, or you’re constantly moving from one demand to the next without time to fully recover?

Many people living with chronic stress, burnout, persistent pain, anxiety, or major life changes find themselves feeling emotionally depleted, disconnected from themselves, or stuck in patterns of overwhelm and reactivity. For those in high-demand professional or caregiving roles, there can be a constant pressure to keep functioning, even when your nervous system is asking for rest.

This program offers an opportunity to step out of autopilot and learn practical, evidence-based mindfulness skills to support greater resilience, emotional balance, and self-awareness. Through guided meditation, gentle movement, and group discussion, participants learn ways to respond to stress more effectively, relate differently to pain and difficult emotions, and cultivate a greater sense of presence and steadiness in daily life.

Whether you are navigating burnout, health challenges, emotional overwhelm, or a significant life transition, this program provides a supportive and structured space to reconnect with yourself and build sustainable coping strategies for long-term wellbeing.

ABOUT THE PROGRAM

Mindfulness-Based Stress Reduction (MBSR) is a structured, experiential program designed to help participants develop practical skills for managing stress, chronic pain, burnout, and emotional overwhelm.

WHAT TO EXPECT

✓ Weekly 2–2.5 hour group sessions 
✓ Guided mindfulness meditation practices 
✓ Gentle mindful movement (accessible to most bodies) 
✓ Group reflection and discussion 
✓ Home practice (30–45 minutes daily)

PROGRAM DETAILS

Location: Sandy Hill Community Centre

Program Timing: September 25th - November 13th, 2026

Day & Time: Fridays, 10:00am - 12:30pm

Retreat Date: November 7th, 2026, 10:00am - 5:00pm

FACILITATOR(S)

Name(s): Candice Wishnousky, RP, CCC; Marianna Shturman, PhD, RP, CCC

📧 Email: candicewishnousky@gmail.com; mashturman@gmail.com

📞 Phone: 613-9830242; 613-263-4557

⏳ Registration Deadline: September 4th, 2026

Fee and group size: $1050 includes a screening interview to ensure the timing and fit is right for you, 8 2-2.5 hour sessions, and an all-day “retreat”. Receipts provided for extended health insurance coverage. Space will be limited to 20 participants per group. A minimum of 16 registered participants is required for each group to run.

Cancellation policy: A full refund minus a $50 administration fee will be available up to three weeks before the start of the first session. After this date, prorated refunds may be offered for medical reasons.

To register or for more information contact: candicewishnousky@gmail.com or 613-983-0242; or mashturman@gmail.com or 613-263-4557