What is MBSR?
Mindfulness-Based Stress Reduction (MBSR) is an 8-week evidence-based program developed in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center. It combines mindfulness meditation, body awareness, and yoga to help people manage stress, pain, and illness.
MBSR teaches practical mindfulness skills that can be applied to daily life, helping participants develop greater awareness and respond more skillfully to stress and challenges.
Program Structure
8-Week Program
- Weekly group sessions (2.5 hours each)
- One full-day retreat (typically around week 6)
- Daily home practice (45 minutes)
- Group discussion and support
- Mindfulness meditation practices
- Gentle yoga and body awareness
- Integration into daily life
Core Practices
Body Scan
Systematic awareness of physical sensations
Sitting Meditation
Mindfulness of breath and body
Walking Meditation
Mindful movement and awareness
Gentle Yoga
Mindful movement and stretching
Loving-Kindness
Cultivating compassion for self and others
Daily Mindfulness
Applying mindfulness to everyday activities
Who is MBSR Best For?
MBSR is Effective For:
Benefits of MBSR
Evidence-Based
Extensively researched with proven effectiveness
Practical Skills
Learn skills you can use throughout life
Stress Reduction
Significantly reduces stress and anxiety
Pain Management
Effective for managing chronic pain
Wellness
Improves overall physical and mental well-being
Accessible
No special equipment or experience needed
Getting Started with MBSR
MBSR programs should be led by certified MBSR instructors. Look for programs that follow the standard MBSR curriculum developed by the Center for Mindfulness.
What to Look For:
- Certified MBSR instructor (from recognized training programs)
- Standard 8-week program structure
- Group format with weekly sessions
- Full-day retreat included
- Home practice materials and guidance