905.690.6123 [email protected]

Book an Appointment

Purchase Supplements

Mindfulness-Based Stress Reduction



8 – Week MBSR – February 9 – April 6, 2023, Thursdays from 6:30 pm – 9:00 pm 

Mindfulness-Based Stress Reduction (MBSR) is an empirically-supported, renowned 8-week program that delves into the major concepts of mindfulness through a wide range of guided meditations, activities, group discussions, and home practice.

In this exceptional program, you will learn first-hand how to cope more effectively with life’s challenges with greater resilience and calm. You will enhance your overall well-being by developing practical skills to manage chronic stress, pain, and illness.

Learning these skills will help you:

  • Manage stressors with greater ease
  • Strengthen resilience, communication, creativity, and problem solving ability
  • Respond in a more balanced way to overwhelming thoughts, feelings and situations
  • Enhance feelings of peace, joy, and appreciation of everyday moments.

This highly experiential program includes:

  • Instruction on mindfulness practices, meditation, and movement

  • Education about stress reaction, physiology, and how stress affects your health and relationships

  • Practical tools to break old reactive stress patterns and to develop healthy new ways to respond to stress

  • Access to customized meditation recordings and mindfulness materials

  • A combination of individual and group experience to optimize your learning

  • Guided weekly instruction on a variety of mindfulness practices and meditation

  • Daily Home Practice

Since the inception of the MBSR program by Jon-Kabat Zinn, PhD., over four decades ago, MBSR has become the gold standard and most widely researched mindfulness intervention in the world. Results of a growing body of clinical studies show that mindfulness practices have positive benefits to physical, emotional, and mental well-being.

Extensive evidence-based studies from The University of Massachusetts Center for Mindfulness, have scientifically demonstrated that MBSR helps individuals suffering from chronic stress, addiction, anxiety, depression, chronic pain, and other conditions that can impact one’s quality of life.

Today, MBSR is being offered in hospitals, universities, schools, businesses, and health clinics worldwide. Your trained facilitators are Dr. Melissa Howe, ND and Nina Menrai 

January 19 – March 9, 2023 – Thursday evenings from 6:30 – 9:00 pm.

This “8 week program” meets weekly and includes an All-Day Retreat and an Introductory evening for a total of 10 sessions via LIVE Video Conference.


February 9, 2023 6:30 pm – 8:00 pm EST – Orientation

February 16, 2023 6:30 pm – 9:00 pm EST – Session 1

February 23, 2023 6:30 pm – 9:00 pm EST – Session 2

March 2, 2023 6:30 pm – 9:00 pm EST – Session 3

March 9, 20232 6:30 pm – 9:00 pm EST – Session 4

March 16, 2023 6:30 pm – 9:00 pm EST – Session 5

March 23, 2023 6:30 pm – 9:00 pm EST – Session 6

March 25, 2023 10:00 am – 2:00 pm EST – Silent Retreat

March 30, 2023 6:30 pm – 9:00 pm EST – Session 7

April 6, 2023 6:30 pm – 9:30 pm EST – Session 8



Your third-party insurance plan may cover the cost of the program if you have coverage for Naturopathic Medicine.

Please note that class size is limited. If you are interested please contact us so that a spot can be reserved for you.

If you have any questions, or to register, please contact Melissa at 905-690-6123 or reception@ whitepinesclinic.ca or Nina at 647-328-6615 or nina.menrai@ gmail.com (remove the space)


During these stressful and unprecedented times, Nina and Melissa are acutely aware of the impact that stress has on individuals, families and communities, which is why they bring these evidence-based, experiential programs to support and empower people.

As co-founders of Access Inner Mindfulness (AIM), Melissa and Nina are excited to collaborate to bring the transformative benefits of meditation and mindfulness to people through mindfulness-based programs.

Nina and Melissa are unique facilitators who together bring deep compassion and a wealth of experience that includes health care, psychotherapy, coaching, counselling, and their personal meditation practices. They believe that each person is whole and resourceful. Together they create a safe and warm learning environment that is inclusive and respectful of each person’s unique perspective and life journey.

To find out more about Mindfulness programs and the facilitators, please visit Access Inner Mindfulness (AIM)