The Spring 2020 MBSR class has been cancelled at this time.  Read More

The Spring 2020 MBSR class has been cancelled at this time.

Given the current public health official's recommendations to avoid close, crowded spaces we feel it is the prudent thing to do to cancel classes for the next few weeks.

We appreciate your interest in Upstream classes and we hope that you will check back with us in a few weeks to see when the next class series will begin.

Feel free to e-mail us at or call Jemme at (803)960-7737. Thank you and please accept our wishes for your good health.

Be well, Jemme and Hilda

August 6, 2014 by Jemme Stewart

Mind Massage: A Beginner’s Guide to Mindfulness from Upstream

When Dr. Hilda White and Jemme Stewart, longtime mental health professionals and stress-reduction experts, founded Upstream Mindfulness Center, they had seen, first-hand, the positive effects mindfulness has on eliminating stress, pain, worry and distraction from daily life – and wanted to share those effective mindfulness techniques with Columbia. For those who are new to the idea of mindful meditation, here is the breakdown:

What is mindfulness?

“Let’s say you’re at a spa, getting a massage, but suddenly notice that you are so caught up thinking about an email from your boss that you have not relaxed into the massage at all. First, congratulate yourself on noticing that, for that is a moment of mindfulness,” says Hilda.

Okay, so how can I focus on the present?

“You can defeat these nagging thoughts by putting extra focus into the moment—feeling the pleasure of the massage, admiring the fragrance of the oils, listening to the relaxing sounds of the background music and linking it to the movement of the massage,” Dr. White says. “These are mindfulness techniques; these types of subtle cognitive changes help you focus on the moment, and end your inner monologue’s interference.”

Where can I sign up for a mindfulness class?

Upstream can help anyone, from beginner to advanced mindfulness students, live a more focused, present and fulfilling life through their seasonal mindfulness class series. Students will learn mindful meditation exercises and techniques to build the skills needed for mindful living.

About Upstream: A Center for Mindfulness Practice and Holistic Mental Health

Through an array of mindfulness practices, Upstream brings Mindfulness-Based Stress Reduction (MBSR) to Columbia, S.C. via seasonal, 8-week class series, private sessions and corporate trainings to provide students of all ability levels with mindfulness skills for enhanced well being. Located in a tranquil studio in Five Points, Upstream was founded in June 2012 by longtime mental health professionals Hilda White, M.D., Board Certified Psychiatrist and Psychoanalyst and Jemme B. Stewart, PMHCNS-BC, LPC, RYT.