A Brand of The Kirwin Group

8 Week Mindfulness Based Stress Reduction Program


​Fill out section below to register for the program. We will be in touch with more details.  

Meghan Kirwin, MBA, MSc Meghan is one of the co-founders of Vitality at Work. She has a Master’s in Business Administration specializing in Leadership and Organizational Behaviour. She also has a Masters of Science in Applied Positive Psychology from the University of East London with a focus on mindfulness.  Meghan is completing her MBSR Teaching Training at the Centre for Mindfulness Studies in Toronto.       


Heidi Smith, RD, BSc.  Registered Dietitian.  Heidi is one of the co-founders of Vitality at Work.   Heidi provides a unique perspective by combing her expertise on nutrition and exercise with her passion for mindfulness, body awareness, self-compassion and creativity.  Heidi is completing her MBSR Teaching Training through the Centre for Mindfulness Studies in Toronto. 

What is MBSR?
The Mindfulness Based Stress Reduction Program (MBSR) is an 8 week researched based protocol to help people better respond to stress, anxiety and pain.  The program was originally developed by Jon Kabot Zin a researcher at the University of Massachusetts. Measurable outcomes include: reduced stress, better sleep, lower blood pressure and fewer ‘worries’. The 8 week MBSR program is now being taught in over 700 medical centres across North America.

Participants will learn:

  • How the body reacts to stress including short and long-term effects
  • Practical strategies to better cope with stressful situations 
  • Simple strategies for mindful living ie: mindful eating, being in the moment etc..
  • Different ways to practice formal and informal meditation
  • Strategies to reduce stressful communication with others
  • New ways to respond to pain, stress and discomfort

Desired Outcomes:
MBSR is not about stopping your thoughts or reaching an ‘Altered State” of Zen.   It’s about increasing your ability to sit with stressful situations without being swept away into negative habitual behaviours such as emotional outbursts, worrying, emotional eating, sleeplessness etc…This program is designed to increase your present moment awareness. Present moment awareness allows you to slow down and choose your response to stress instead of simply reacting.   Think of it as brain training to become more aware of these unconscious habits and give you the power to choose your moment to moment experiences.  You can’t control what happens to you in life… but with mindfulness, you can control how you respond to it.  

Who Should Attend?
Anyone looking to learn strategies to better deal with stress with the goal of increasing their overall health and wellbeing.


Free Introduction Tuesday September 24th: 6:00-7:30pm (Please see below to register for the Free Introduction)

All sessions are on Tuesdays 6:00-8:30pm unless otherwise specified.

Tuesday October 8: week 1

Tuesday October 15: week 2 

Tuesday October 22: week 3

Tuesday October 29: week 4 

Tuesday November 5: no session this week

Sunday November 10: Silent Retreat 10-4:00 pm ( * Note: the only Sunday)

Monday November 11: week 5 ( * Note: the only Monday)

Tuesday November 19: week 6

Tuesday November 26 : week 7

Tuesday December 3: week 8

Please review the dates and times closely.  We ask for a full commitment to all sessions wherever possible.  In addition, the Silent Retreat is integral to the program.  If you are not able to attend this date – we may be able to recommend other silent retreats you can substitute.

Location: Westminster Woods Medical Centre.  33 Farley Road, Guelph, Ontario 

Program Fee: $499+HST.   20% off if registered before September 24th, 2019  ($399+HST)
Check your benefits for coverage:  Registered Dietitian