MBSR
mindfulness-based stress reduction program
What is MBSR?
MBSR - Mindfulness-Based Stress Reduction - rooted in ancient contemplative practices, this evidence-based approach blends traditional wisdom with contemporary psychology to address the challenges of our fast-paced and stress-laden modern lives. It is a secular program developed by Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979. For the last 40 years, it has been verified and improved in research centers around the world. There's a vast body of research explaining on a neurobiological level that mindfulness meditation has a beneficial effect on health and makes practitioners more resistant to stress. This may start happening after just two weeks of regular practice.
Over the years, mindfulness meditation has become more and more widely used. Currently, mindfulness classes are conducted by global corporations, technology companies, schools, hospitals and health clinics.
What does the program look like?
The Mindfulness-Based Stress Reduction (MBSR) program is an eight-week journey into experiential mindfulness practices - including meditation, breath awareness, and gentle mindful movement (such as yoga). These tools invite you to develop a deeper presence and connect more fully with the here and now.
By nurturing a compassionate, non-judgmental relationship with your thoughts, emotions, and bodily sensations, MBSR supports you in responding to life’s challenges with greater clarity, ease, and resilience.
The program includes 8 weekly sessions, each lasting 2.5 hours, and one mindfulness day.
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week 1 - exploring mindfulness
week 2 - perception of the world and ourselves
week 3 - being at home in our own body
week 4 - stress
week 5 - reaction vs mindful response
week 6 - mindful communication
day of mindfulness - filled with different kinds of meditation and other mindful practices
week 7 - taking care of ourselves
week 8 - looking back, going forward
Who is the MBSR for?
Research consistently shows that Mindfulness-Based Stress Reduction (MBSR) can support people navigating a wide range of challenges related to stress, anxiety, chronic illness, and more. The program is open to anyone interested in developing a more present and balanced way of living. It may be especially beneficial for:
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Those experiencing ongoing stress – whether it stems from work, relationships, or life transitions, MBSR offers tools to respond with greater calm and awareness.
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People living with anxiety – mindfulness practices help cultivate a more grounded and spacious relationship with anxious thoughts and emotions.
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People managing chronic illness – MBSR supports both physical and emotional well-being, helping people cope with the ongoing demands of illness.
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Those living with chronic pain – mindfulness-based approaches have shown effectiveness in improving quality of life and offering alternative strategies for managing pain. (Always consult with your physician before beginning any mindfulness program.)
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People navigating mental health challenges – including depression, PTSD, or emotional dysregulation - as a complementary practice to therapy or medical care.
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Anyone wanting to build mindfulness skills – whether you're new to meditation or seeking to deepen your practice, MBSR offers a structured and supportive environment.
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Professionals facing high-pressure environments – MBSR can be a powerful tool to build resilience, prevent burnout, and restore balance.
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Those on a path of self-inquiry – for individuals curious about their inner world, MBSR encourages insight, self-understanding, and compassion.
While MBSR can be deeply supportive, each person’s experience is unique. If you’re managing a mental health condition, chronic illness, or pain, it’s always wise to consult with your doctor or therapist before enrolling.
What does research say?
Neuroscience shows that meditation can change the brain—both in its structure and the way it functions. Studies have found measurable differences in the brains of people who meditate regularly, supporting what many practitioners experience firsthand.
If you're curious to explore the research, I’ve gathered some insightful studies over here.
What will you be learning?
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Observation and acceptance: Mindfulness invites us to observe our thoughts and emotions without becoming entangled in them. Acceptance, in this context, means acknowledging what arises - without judgment - and allowing experiences to come and go with greater ease.
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Awareness of patterns: By noticing our automatic thoughts and behaviors, we begin to understand the deeper workings of our minds. This awareness becomes the ground for making more conscious, intentional changes.
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Living more fully in the present: Rather than being caught up in regrets about the past or worries about the future, mindfulness supports us in returning to the here and now - where life is actually happening. This presence can bring more depth, clarity, and joy to everyday experience.
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Intentional decision-making: With increased self-awareness, we’re more able to make choices that reflect our values and respond to what is actually needed in the moment - rather than reacting out of habit. This can bring a greater sense of agency and alignment.
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Body awareness: Paying attention to bodily sensations helps us stay connected to our needs, boundaries, and emotions. This embodied awareness supports both mental and physical well-being.
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Responding to life’s stimuli with more ease: Mindfulness helps us pause and respond, rather than react automatically, to the various demands and stressors of daily life - whether personal or professional. Over time, this fosters a more grounded and peaceful way of being.
Course details:
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individual preliminary and post-interview,
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8 weekly sessions - 2,5 h each - held in a zoom room (or in an actual room - with in-person courses),
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group of up to 10 people,
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1 silent mindfulness day (practice day),
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online database of resources,
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a course workbook,
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audio recordings for the meditation practice,
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certificate of participation - upon completion.
