Stress Management Program

January 2019 Class Flyer

2019 Classes

January 22 to March 12, 2019 (Register by Sunday, January 27, 2019)

  • Tuesday evenings, 6:30-9:00 PM
  • Saturday, March 2nd – 6 hour day


Ransom Memorial Health
1301 S. Main Street
Ottawa, KS 66067

(Classes on 1/29 and 2/26 will be held at City Hall, 101 S. Hickory, Ottawa, KS)

This Intensive Program Includes:

  • 8 weekly sessions of 2 1/2 hours each
  • A 6-hour Day of Mindfulness retreat on Saturday, November 6th
  • Audio recordings to guide home practice of yoga and meditation
  • A copy of the book Full Catastrophe Living by Jon Kabat-Zinn
  • 45-minute daily commitment to practice during the eight weeks of the course.
  • One-on-one phone interview with Dr. Hale prior to the course

The course is based on the Stress Reduction and Relaxation Program founded by Dr. Jon Kabat-Zinn at the University of Massachusetts School
of Medicine.

Facilitator: William Hale, M.D. has 30 years of clinical experience in mental health and mind-body medicine. He has completed intensive training in
Mindfulness-Based Stress Reduction through the University of Massachusetts School of Medicine.

Course Objectives

1) Understand the difference between reacting versus responding to stressors

2) Quiet the mind and body

3) Understand the difference between pain and suffering

4) Understand the changes in the body and brain resulting from stress

Class Fees

No charge for RMH Staff  |  Non RMH Staff: $100

Deadline to Register:

Sunday, January 27, 2019

Class Size

Class size is limited to 30, on a first come, first served basis.


A full refund will be given if cancellation is made within 48 hours of scheduled class. No refund will be given after the 48-hour deadline except in case of emergency. RMH reserves the right to cancel course due to extenuating circumstances with facilities, equipment and instructors. All efforts will be made to notify registrants of the cancellation or class date change. In the event of such cancellation, a full refund will be made.


Contact Brenda Pfizenmaier at (785) 229-8458 or

About the Class:

Stress…We all have it. Sometimes it becomes too much. Sometimes we let it get under our skin in the form of stress-related health problems such as headaches, anxiety, or high blood pressure. Since we can’t eliminate stressors in our lives, we need to respond to them skillfully rather than react stressfully. But how?

“Mindfulness” of our experience in each moment is a powerful way to respond with more ease.

Mindfulness-Based Stress Management

The Mindfulness-Based Stress Management Program trains individuals in skills of mind-body self regulation.   Mindfulness meditation, gentle yoga, mindful communication, and methods of non-reactivity are among the practices presented in this eight-week training program. These awareness practices result in a greater appreciation of the pleasurable experiences in one’s life, as well as a greater ability to flow with what is unpleasant.

Why Practice Mindfulness-Based Stress Management?

  • To cope better with chronic health problems
  • To reduce suffering
  • To reduce or eliminate physical or psychologic symptoms
  • For personal and transpersonal growth

Mindfulness-Based Stress Management can be beneficial for:

  • Job or family stress
  • Anger control
  • Heart disease
  • Chronic pain
  • Gastrointestinal disorders
  • High blood pressure
  • Coping with cancer
  • Coping with HIV infection
  • Sleep disturbances
  • Type A behavior
  • Chronic fatigue
  • Anxiety, panic or depression
  • Ringing of the ears
  • Asthma and allergies
  • Headaches

Gaining skill in stress management requires a strong commitment to work on yourself through a gentle but rigorous daily discipline of meditation and
relaxation over the eight weeks of the course. Making this change in your life can be stressful. However, it is likely to be pleasurable and empowering as well.

A Taste of Mindfulness

Feel your breath  as it flows into your body…

Then watch it flow out…

Feel your body as it lets go of each breath…

As you pay attention to your body, you may feel tension begin to dissolve with each out breath…

You may notice that bringing awareness to body sensations allows you to not react to discomforts, not brace against pain, be more aware of subtle pleasant sensations …

Notice that as you stay in touch from one moment to the next, this tiny shift in awareness may lead you to see things differently, to feel less stuck, to have more confidence in the possibilities within you…

We call this kind of awareness, invoked by tuning to your breath and to each moment of your experience, MINDFULNESS. It is the foundation of all the work we do in the Stress Management Program.

Adapted from Jon Kabat-Zinn