MINDFULNESS-BASED STRESS REDUCTION (MBSR)
The Mindfulness-Based Stress Reduction (MBSR) is an empirically-supported 8-week psycho-educational course that teaches a variety of mindfulness practices as health intervention and personal transformation. It is also the first form of secular mindfulness course brought into the health setting by Jon Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts Medical School, in the late 1970s.
It was first developed as a means to help people, especially those suffering from serious health conditions such as chronic pain, psoriasis, cancer and heart diseases, cultivate greater awareness and wisdom, and to live each moment of their lives as fully as possible.
Extensive published research has demonstrated that the majority of people who completed the program experienced lasting decreases in psychological and physical symptoms exacerbated by chronic stress. Sleep quality improves, blood pressure drops, worrying subsides, and there is greater ease and peace of mind. Since its inception, thousands of people have benefited from it.
Regular practice allows one to develop wisdom, including equanimity and mindful attention to everyday events.
COURSE FORMAT
The MBSR course consists of 8 weekly sessions of 2.5 hours per session, in addition to an all-day retreat between the sixth and seventh sessions, and approximately 45 minutes of daily home practice. An Orientation Session will usually be held before the course commences. Prospective participants are encouraged to attend the Orientation Session to explore if the course fits their needs before they make a commitment to enroll in the course. Participants will be provided with course materials such as audio-guided mindfulness practices and handouts (included in the course fee).
WHAT IS TAUGHT IN THE 8-WEEK COURSE
Program activities include formal practices involving focusing on the breath and body through meditation and gentle body stretching to develop awareness of thoughts, emotions, bodily sensations and habitual tendencies. Informal practices are also taught to establish mindfulness on our daily lives. There will also be group discussions and brief lectures on stress physiology.
Watch the Introduction to MBSR [by UMASS Center for Mindfulness]
Brief Overview of MBSR Research [by UMASS Center for Mindfulness]
Explore the MBSR Course with us
What Participants are Saying
“Taking the MBSR course is one of the best decisions I have made during this COVID-19 period. Even though I had a lot of hesitation and was not very receptive to the idea at first when the classes were shifted from in-person to online midway, I decided to adopt a different mindset and proceed with it. Throughout the mindfulness practices, it helps me see clearer how our choice of attitudes and perception can open up to new ways of learning. I also learned how to seek inner stability and enjoy my experiences moment-to-moment through the breathing exercises that were very helpful especially when dealing with the uncertainties brought about by the new norms. Special thanks to Carmen for being an excellent trainer, guiding and energizing the class with her very patient and calm persona, which contributes to enriching our overall mindfulness journey.”
“The Mindfulness-Based Stress Reduction course has taught me to be more aware of my mind, body and emotions. The 7 attitudes that under-gird the course really help me tremendously in the way I live my life now and shape my responses when I am met with stressful situations. I feel so much more at peace in general. Carmen has been an awesome instructor, always listening and modelling the 7 attitudes throughout the course. I am grateful for her genuine sharing and sincerity in helping us in this mindfulness journey.”