Mindfulness-Based Stress Reduction (MBSR) is a comprehensive 8-week introduction to the art of mindfulness.
Modeled on the work of Dr. Jon Kabat-Zinn at the UMass Medical Center, this program is more than just relaxation techniques. It’s a structured and supportive program to learn a different way of being. You’ll learn how to step out of self-imposed limits and flow more easily with the way things are.
- be present – for yourself and others
- strengthen focus, calm, and mental flexibility
- shift self-defeating habits and thoughts
- work with difficult emotions without getting overwhelmed
- build resilience for facing personal challenges
- cultivate patience and self-compassion
- develop empathy and effective communications with others
- reconnect with an appreciation for the simple things in life
- 8 weekly in-person classes (2-1/4 hours each) and 1 all-day session on a weekend day
- instruction in mindfulness meditation, yoga, and body awareness
- group discussions to support making mindfulness a part of daily living
- homework exercises to build awareness throughout your day
The program is intensive and challenging. Participants are expected to meditate at home for 30-45 minutes every day, plus do simple awareness exercises for an additional 5-10 minutes per day.
MBSR may not be appropriate for some
Meditation is considered safe for healthy people. However, this course may not be recommended for those with the following issues:
- being so stressed or busy that it feels difficult to commit to the daily homework
- physical or medical conditions that significantly impact your ability to do the meditation or yoga practices
- active substance dependence, or in recovery less than one year
- psychological issues such as suicidality, psychosis, PTSD, clinical depression, or other major psychiatric diagnoses
Some exceptions are possible, so please contact me if you have any questions.
- quotes from Sunada’s past students
- videos of Jon Kabat-Zinn speaking about MBSR
- research on the efficacy of the MBSR program