Mindfulness‑Based Stress Reduction (MBSR)
A Complete Guide
Learn what MBSR is, how the 8‑week program works, and the gentle, practical practices you can start today. This page is your canonical hub for our curriculum, research summaries, and next steps.
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What is MBSR?
Mindfulness‑Based Stress Reduction (MBSR) is an 8‑week, skills‑based training in mindfulness and gentle movement developed by Jon Kabat‑Zinn at UMass Medical Center. It helps people relate differently to stress by cultivating present‑moment awareness, curiosity, and kindness.
Who it helps: people managing anxiety, stress and burnout, sleep challenges, and chronic pain—among many everyday pressures.
How the 8‑Week Program Works
You’ll attend a weekly class (about 2–2.5 hours) with guided practice, discussion, and home assignments. Between classes, you’ll practice most days using short audios and simple mindful movements.
| Week | Theme | Home Practice Highlights |
|---|---|---|
| 1 | Automatic Pilot → Awareness | Breath & body awareness (10–20 min) |
| 2 | Perception & Stories | Body Scan (10–20 min) |
| 3 | Being with the Body | Mindful Yoga (gentle sequence) |
| 4 | Stress Reactivity → Response | 3‑Minute Breathing Space |
| 5 | Allowing & Kindness | Sitting meditation (breath, sounds, thoughts) |
| 6 | Thoughts Are Not Facts | Noting/labeling; pleasant/unpleasant diary |
| 7 | All‑Day Retreat | Longer, continuous practice (varied) |
| 8 | Keeping Practice Alive | Personal plan & supports |
Explore the full curriculum & syllabus or download the printable handout.
Core Practices
We keep things simple and kind. These four are the heart of the program—each has a short guided audio to help you begin.
Body Scan
Gently move awareness through the body, noticing sensations without judgment. Learn the Body Scan.
Sitting Meditation
Practice steady attention with the breath, sounds, and thoughts. Mindful Breathing.
Mindful Yoga
Slow, accessible movement to reconnect with the body. See the gentle sequence.
3‑Minute Breathing Space
A quick reset for busy days—Acknowledge → Breathe → Expand. Try it now.
Benefits & Evidence
- Stress & anxiety: many participants report calmer reactivity and more choice in challenging moments.
- Sleep: evening Body Scan and breath practices support wind‑down routines.
- Chronic pain: training attention and kindness can reduce suffering and improve coping.
- Everyday life: more patience, clarity, and self‑care in relationships and work.
Note: MBSR is educational, not medical treatment. Please consult your care team for clinical guidance.
What to Expect (Orientation)
- Warm welcome: we’ll meet the group, overview the program, and answer questions.
- Tech & access: how to use audios and materials; options for seated or lying practice.
- Homework: most days, 10–25 minutes of guided practice + a simple reflection.
- All‑day retreat: a quiet, supportive immersion—usually between Weeks 6–7.
Ready to begin?
Get Started
New to mindfulness? Visit Mindfulness for Beginners for a gentle start, or jump right in with the self‑paced or live MBSR course. Questions? See the MBSR FAQ or contact us.
FAQs
How many minutes per day do I practice?
Start with 10–15 minutes most days. Consistency matters more than perfection—little and often is enough.
Do I need prior meditation experience?
No. We begin gently. You’ll learn step‑by‑step with short audios and check‑ins.
What if I miss a session?
We’ll help you catch up with short notes and audio. You can also repeat the program later if helpful.
Is MBSR the same as MBCT?
No—MBCT is related, with additional clinical elements. If you’re unsure what fits, talk with your care team.
This page is for educational purposes only and is not a substitute for professional medical advice.