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Gaby Aziz

Tushar D. Bhagat, PhD, MS, MS, MSc 

Cancer Scientist | Trained MBSR Teacher | Meditation Practitioner for 30+ Years 

Dr. Tushar D. Bhagat is a professionally trained and deeply respected Mindfulness-Based Stress Reduction (MBSR) facilitator with a rare blend of scientific rigor and contemplative depth. With over 15 years of experience as a cancer researcher and medical school faculty member, Dr. Bhagat brings the credibility of a seasoned academic and the insight of a lifelong meditation practitioner to his mindfulness teachings. 

For more than 30 years, Dr. Bhagat has been rooted in the Vipassana meditation tradition as taught by S.N. Goenka. He has furthered his contemplative studies at the Barre Center for Buddhist Studies, and continues to engage with the Thich Nhat Hanh Zen Plum Village community and the Brahma Kumaris tradition. His mindfulness teaching is both universal and inclusive, bridging ancient wisdom with modern science. 

Dr. Bhagat is a certified MBSR teacher, trained through the University of Massachusetts Medical Center and Brown University, and serves as a teacher trainer with Mindful Northwest. He has led MBSR and other stress-reduction programs at prestigious institutions such as Columbia University, The Brooklyn Hospital, and the Albert Einstein College of Medicine and Cancer Center. 

Over the years, he has guided a diverse range of participants—cancer patients, physicians, therapists, researchers, healthcare workers, Ph.D. and medical students, and high-performing professionals—in applying science-backed mindfulness practices to reduce stress, improve well-being, and reconnect with meaning. 

Raised in India, Dr. Bhagat was introduced to yoga and meditation by his parents. His upbringing, paired with decades of practice and teaching, forms the foundation of his compassionate and integrative approach. 

Today, Dr. Bhagat is devoted to sharing evidence-based mindfulness tools that help people flourish—mentally, emotionally, and spiritually. His programs are known for their warmth, integrity, and ability to create real transformation in the lives of participants navigating stress, burnout, and life transitions and live life with greater clarity and meaning. 

Tushar D Bhagat

LinkedIn

Thrive Mindfully

Vitaly Gariev

An 8-Week Science-Backed Stress Reduction Program for High-Performing Professionals 

You’ve built a successful career—but at what cost? 
If you're feeling overwhelmed, emotionally drained, or disconnected from your sense of purpose, running on empty, caught in cycles of overwork, or questioning your direction despite outward success, you're not alone. High-performing professionals are uniquely vulnerable to chronic stress, decision fatigue, and burnout. 
Stress and burnout are epidemic among high-achieving professionals. 

This 8-week mindfulness journey, grounded in the clinically validated principles of Mindfulness-Based Stress Reduction (MBSR), offers a structured and evidence-based path to mental clarity, emotional resilience, and sustainable high performance.

✔ Reduced stress and clearer focus—even in high-pressure environments  ✔ Greater control over reactive patterns and emotional exhaustion  ✔ More alignment with purpose, not just productivity  ✔ Healthier boundaries and improved decision-making  ✔ A personalized, sustainable plan for mindful living and leadership

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🔑 Outcomes You Can Expect:

Live online sessions Weekly on Thursdays 06:30-08:00pm EST (New York Time)

World time converter: https://www.worldtimebuddy.com/

(All sessions will be recorded and shared with participants in case they need to refer back or catch up on missed sessions)

Week-1: October 02, 2025
Week-2: October 09, 2025
Week-3: October 16, 2025
Week-4: October 23, 2025
Week-5: October 30, 2025
Week-6: November 06, 2025
Week-7: November 13, 2025
Week-8: November 20, 2025

Course Dates

•	Research-Based: Modeled on MBSR, a program developed at UMass Medical School with over 40 years of scientific validation. 
•	Designed for Leaders Under Pressure: Ideal for professionals, physicians, and executives who need a practical system for resilience and renewal. 
•	Integrated and Action-Oriented: Combines mindfulness practices, values exploration, emotional regulation, and daily strategies to build lasting change. 
•	Group learning and optional one-on-one personalized coaching: Experience the best of both worlds: dynamic group learning to build shared insight and momentum, paired with personalized 1-on-1 coaching to craft a mindfulness strategy uniquely tailored to your life, challenges, and goals."

🔍 What Sets This Program Apart:

•	🧑‍🤝‍🧑 Weekly 1.5-Hour Live Group Sessions (via Zoom)  Join a supportive cohort of like-minded professionals each week for a deep dive into mindfulness-based learning, guided practices, reflective exercises, and interactive dialogue.  → Build community, shared accountability, and collective wisdom. 
•	👤 Optional Weekly 30-Minute 1-on-1 Coaching Sessions  Receive personalized guidance every week to address your unique stress patterns, clarify goals, and deepen your individual mindfulness practice.  → Tailored support to accelerate your growth and integration. 
•	📅 8-Week Curriculum Based on MBSR Principles  Each week builds on the last, progressing from foundational awareness to applied mindfulness, emotional resilience, self-compassion, and action aligned with your values.  → Science-backed. Structured. Impactful. 
•	🎧 Guided Meditation Audios & Reflection Tools  Practice between sessions with professionally curated resources that help you integrate mindfulness into your busy schedule.  → Support your journey beyond the Zoom room. 
•	📓 Weekly Integration Practices & Mindful Micro-Actions  Take home practical exercises and journaling prompts that apply directly to your work and life.  → Turn insight into action—one breath at a time.

📘 8-Week Program Overview

•	The Group Offers Connection & Shared Growth:  There is strength in knowing you're not alone. Weekly sessions create a container of collective learning where participants inspire, support, and hold space for one another. 
•	The 1-on-1 Sessions Offer Precision & Privacy:  These private coaching check-ins are designed to personalize the experience. Whether you're navigating burnout, making tough decisions, or building a habit, this is your space to be seen, heard, and supported.

💡 Why Both Group + Individual Coaching Matter?

Tushar D. Bhagat, PhD 

Dr. Tushar Bhagat has been a cancer researcher and medical school faculty member with over 15 years of experience, and a trained Mindfulness-Based Stress Reduction (MBSR) teacher & teacher trainer trained at UMass Medical Center and Brown University. He brings a rare integration of scientific expertise and deep contemplative training to his teaching. 

For more than three decades, his meditation practice has been rooted in the Vipassana tradition of S.N. Goenka. He continues to deepen his understanding through study with the Barre Center for Buddhist Studies, and engagement with the Zen Plum Village and Brahma Kumaris traditions. 

Dr. Bhagat has led MBSR and other mindfulness-based programs across the United States—including at Columbia University and the Albert Einstein College of Medicine—as well as in India and beyond. He has supported a wide range of individuals, including professionals, students, clinicians, and patients. Raised in India with a strong foundation in yoga and meditation, Dr. Bhagat integrates ancient wisdom with evidence-based tools to help people reduce stress, prevent burnout, and live with greater clarity, balance, and meaning.

Tushar headshot Circular

🧘 Meet Your Facilitator

🌿 8-Week Program Details
Each week includes: 
•	✨ Theme 
•	🎯 Weekly Goal 
•	🧘 Mindfulness Practice 
•	🗣️ Core Dialogue/Activity 
•	📓 Home Practice/Reflection 
•	📚 Optional Tools/Resources 
 
🗓️ Week 1 – Begin Where You Are: Grounding in the Present 
•	Goal: Establish safety, presence, and awareness. 
•	Practice: 3-minute breathing space; body scan (10 mins) 
•	Dialogue: Introduce goals and co-create intentions. 
•	Reflection: “What brought me here? What do I long for?” 
•	Home Practice: Daily 5–10 min breath awareness. 
•	Tools: Mindfulness app, journaling prompt handout. 
 
🗓️ Week 2 – Clarify Values, Set Intention 
•	Goal: Connect with inner values and life purpose. 
•	Practice: Mindful walking or visualization of “ideal day.” 
•	Dialogue: Values clarification, “What matters most?” 
•	Reflection: “When do I feel most alive and aligned?” 
•	Home Practice: Journal on top 5 core values + daily check-in. 
•	Tools: Values card sort, vision board/Ikigai worksheet. 
 
🗓️ Week 3 – Cultivate Awareness of Mind, Body, Emotions 
•	Goal: Develop non-judgmental awareness of internal states. 
•	Practice: Body scan with thought & emotional awareness. 
•	Dialogue: Explore reactions to stress, avoidance, tension. 
•	Reflection: “What do I notice when I slow down?” 
•	Home Practice: Mindful body check-in 2x/day. 
•	Tools: Emotion wheel, mindfulness tracker. 
 
🗓️ Week 4 – Stress, Reactivity & the Autopilot Loop 
•	Goal: Identify stress triggers and cultivate pause. 
•	Practice: STOP technique; mindful pause during daily tasks. 
•	Dialogue: Explore reactivity vs. response. 
•	Reflection: “When do I feel hijacked by stress?” 
•	Home Practice: Use STOP during a known trigger moment. 
•	Tools: Stress cycle diagram, trigger tracker log. 
 
🗓️ Week 5 – Befriending the Inner Critic 
•	Goal: Cultivate self-compassion and address limiting beliefs. 
•	Practice: Self-compassion break (Kristin Neff style); Soften-Soothe-Allow. 
•	Dialogue: Identify common self-critical thoughts, reframe. 
•	Reflection: “How would I speak to a friend in my shoes?” 
•	Home Practice: Daily compassionate self-talk + journaling. 
•	Tools: Inner critic worksheet, RAIN handout. 
 
🗓️ Week 6 – Take Values-Aligned Action 
•	Goal: Translate awareness into intentional micro-actions. 
•	Practice: Visualization: “Wise Inner Guide” leading the day. 
•	Dialogue: Set weekly micro-goals aligned with values. 
•	Reflection: “What’s one small, kind action I can take today?” 
•	Home Practice: One mindful action/day aligned with intention. 
•	Tools: Habit tracker, wise self vs. fear self journaling. 
 
🗓️ Week 7 – Embrace Change & Uncertainty Mindfully 
•	Goal: Build resilience through impermanence and acceptance. 
•	Practice: Mountain meditation or loving-kindness (metta). 
•	Dialogue: Discuss letting go, acceptance, and change. 
•	Reflection: “What is changing? What can I let go of?” 
•	Home Practice: Loving-kindness for self and others. 
•	Tools: Change-resilience worksheet, audio practice. 

🗓️ Week 8 – Integration, Celebration, Forward Path
•	Goal: Reflect, consolidate, and commit to ongoing practice.
•	Practice: Gratitude practice; reflection meditation.
•	Dialogue: Celebrate wins, extract lessons, envision path ahead.
•	Reflection: “What have I learned about myself?”
•	Home Practice: Gratitude journaling + personal mindfulness plan.
•	Tools: Personalized mindfulness habit builder, program recap.


This 8-week mindfulness coaching program is your invitation to reduce stress, prevent burnout, and reconnect with what truly matters. Grounded in the science-backed Mindfulness-Based Stress Reduction (MBSR) method, you'll gain practical tools to quiet the noise, navigate life with clarity, and build a more meaningful, balanced life—one moment at a time.

Your well-being is not a luxury. It’s a necessity!
Join us and begin the journey back to yourself!

Mindfulness for Stress & Burnout

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