DO YOU WISH YOU COULD BE ... More prepared to deal with the stresses of family, finances, relationships or work? 
More responsive to those who matter most? More calm when things feel overwhelming? 
More present for the everyday moments that seem to be speeding by?

About the Course

Developed by Dr. Jon Kabat-Zinn and taught around the world, the Mindfulness Based Stress Reduction (MBSR) mindfulness course has been featured on Oprah, practiced at Google, and talked about at TED. The MBSR course has been helping people around the world acquire the tools to manage their stress. 
Now this class comes to Box Hill, Melbourne.



       >  Increased energy and 
          enthusiasm for life
       >   A lasting ability to cope more 
          effectively with stressful 
        >  Major improvement in anxiety, 
          depression,  sleep disturbances, 
          relationships and productivity
        >  Lasting decreases in difficult 
          physical and psychological 
        >  Reductions in pain levels with an 
          enhanced ability to cope with 
          enduring pain



       >  Increase our sense of peace, 
          clarity, and well-being
        >  Learn to respond more calmly to 
          life events         
       >  Foster a more positive 
          state of mind 
       >  Live more fully in the present, 
          rather than in the past or future 
       >  Cultivate compassion for both 
          ourselves and others 
       >  Observe with kindness and 
          without judgement, our thoughts 
          and emotions 
      >  Recognise our negative habits, 
         patterns, and beliefs



       > Guided instruction in mindfulness 
          meditation practices 
       > Gentle stretching and mindful yoga 
       > Group dialogue and discussions 
          aimed at enhancing awareness in 
          everyday life 
       >  Instruction and support for daily 
          home practice, which includes:
       >  guided relaxation &
          meditation practices,
       >  readings, written & 
           reflection exercises,            
       >  practice CD's,

       >  and a home practice workbook.

Are you ready to give this life-changing practice a go?

... my resting heart rate went from 105 bpm to, after eight weeks, 55-60 bpm and I feel a lot calmer and less anxious. I do not think I would have been able to attain these goals if it were not for doing this course, and I thank Nik from the bottom of my now happy heart
— Chris
I found that the course was taught with honesty and integrity. Nik was very humble and told us a few things about her experience which helped me to open up about my life. Thanks Nik, you did a fantastic job.
— Rob
I loved Nik’s style. I found her very authentic, warm and inclusive. I thoroughly enjoyed this 8 week journey with Nik, found her an inspirational captain! I loved her sharing her personal experiences of her meditation journey.
— Rani

Course Details

The 8-week course meets every Thursday from 6:30pm – 9:00pm.
Each session consists of carefully guided meditation instruction and practice, dialogue and discussion, group activities, and presentations that explores topics such as…

  • Stress physiology
  • Emotional intelligence
  • Communication
  • Interpersonal mindfulness
  • Thinking & thought processes
  • Perception and appraisal
  • Neuroplasticity

After you sign up, you’ll schedule a short phone call with me (Nik) so we can introduce ourselves and you can let me know what you hope to get out of the class. This is your opportunity to ask any questions you may have about the program and to speak about any specific needs or intentions you have for the class.

About your instructor

Nik Welsh received her teacher training  in Mindfulness Based Stress Reduction and Mindfulness Based Cognitive Therapy from Openground in Sydney,  Australia, which is recognised by the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School, where the MBSR program was developed. Nik also served as the National Coordinator of Openground.

Nik previously worked as an Addiction Counsellor, where her work included mindfulness-based relapse prevention and in general counselling, including stress, anxiety and family-related issues. 

Previously, she was an entrepreneur managing her own business for many years as a designer of children’s furniture. Nik also studied Business Management and Arts at Monash University and lives in the Yarra Valley with her husband Pete and their three children.


6.30-9PM thursday 5th may - thursday 23rd june, box hill library, 1040 whitehorse rd. box hill
day of mindfulness retreat, kumbada studio, ridge rd. kalorama.

The full cost of the MBSR course is $695. (sliding scale fees for those in financial need)
Secure your place with a $100 deposit, you will receive an invoice for the balance of the fees.