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Mindfulness-Based Stress Reduction (MBSR)

MBSR is an effective, scientifically researched method for reducing physical and psychological suffering while building resilience, balance, and peace of mind.

The program systematically introduces an array of practices designed to build mindful awareness. Learning to practice mindfulness could be defined as the cultivation of attention, or paying attention, in the present moment with a quality of curiosity and warmth towards our direct experiences. It is an invitation to consciously and systematically notice and respond to your own stress and pain, and to the challenges and demands of living.

The practice has been found to be a helpful addition to conventional treatments for a variety of medical and psychological conditions, particularly anxiety, depression, and pain management. This starts with cultivating present-moment attention in an open, nonjudgmental way.

MBSR is a nonsectarian, scientifically researched approach that is in harmony with any faith-based tradition.

What is Involved in an Online MBSR Program?

A live online MBSR program may consist of:

  • Orientation (two to two-and-one-half hours, required for enrollment), scheduled for one week before your class begins
  • Eight weekly classes, two hours each
  • One all-day class on a Saturday or Sunday
  • Daily home practice assignments for 30-45 minutes each day
  • Meetings scheduled via an online platform

Participants are strongly encouraged to commit to attending all classes and complete the daily home practices for the eight-week course.

What are Some Examples of MBSR Practices?

The formal practices of MBSR are made up of a variety of exercises designed to help you connect to your body and mind. Examples include:

  • Body Scan Meditation
    Bringing mindful awareness to specific body regions to see where you are holding stress.
  • Mindful Eating
    Paying closer attention to what and how you are eating.
  • Mindful Movement
    A series of gentle movements and posture exercises.
  • Mindful Breathing
    Learning to monitor and control how you are breathing.
  • Sitting Meditation
    Learning to sit still and focus your attention on an “anchor” of your choice; for example: the breath, sounds, or sensations.
  • Walking Meditation
    Focusing close attention on the movements of walking, including your connection to the earth.

Possible Benefits of Mindfulness-Based Stress Reduction

  • Learn to approach your life with more composure, energy, understanding, and enthusiasm
  • Develop the ability to cope more effectively with short-term and long-term stressful situations
  • Gain insights into responses versus reactions
  • Enhance your ability to manage and reduce pain
  • Improve your focus, resilience, and capacity to recover more quickly from challenging events
  • Learn how to access and cultivate a natural capacity to actively engage in caring for yourself
  • Find greater balance, ease, and peace of mind within yourself

History of Mindfulness-Based Stress Reduction

MBSR is an eight-week mindfulness training program that was created by Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical Center. He initially created this training for chronically ill patients who were not responding to traditional treatments, but it is now used for a wide variety of therapeutic situations by hundreds of thousands of people worldwide.

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How Effective is Mindfulness-Based Stress Reduction?

According to the International Journal of Stress Management and a study from 2020, mindfulness-based practices significantly reduced symptoms of rumination / worry, stress / psychological distress, depression, anxiety, and improved quality of life / well-being. Also, MBSR has been scientifically shown to be an effective complement to a wide variety of medical and psychological treatments.

Are There Any Risks Associated with MBSR?

Because MBSR is a gentle physical practice, there are very few associated risks; however, you should consult your doctor before beginning the training. If you are feeling pain while participating in the practice, it is best to modify or stop what you are doing including medications. Being aware of your body from moment to moment is just as important as the practices themselves.

In terms of emotional risks, you may feel sadness, anger, fear or anxiety—and they may seem stronger because you are paying attention to them in a more conscious way. If you have a history of trauma, abuse, addiction or suicidality, it is best to discuss this kind of treatment with your doctor to determine whether this is the right time to try MBSR. If you experience any severe symptoms, have a mental health crisis or emergency, call 988, the national Suicide and Crisis Lifeline, to reach a trained counselor.

Alternative Treatments to Mindfulness-Based Stress Reduction

Some people cannot do yoga or other movement exercises because of physical limitations. And some people, try as they might, are not able to meditate, at least in the formal way. For those people, there are other ways to practice mindfulness besides meditation. Potential alternative group treatments would be Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Self-Compassion (MBSC).

References

Hofmann, SG, Sawyer, AT, Witt, AA & Oh, D. The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review J Consult Clin Psychol. 2010 April ; 78(2): 169–183. doi:10.1037/a0018555

Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. doi:10.1016/j.pscychresns.2010.08.006

Lazar SW, Kerr CE, Wasserman RH, Gray JR, Greve DN, Treadway MT, Fischl B. (2005). Meditation experience is associated with increased cortical thickness. Neuroreport, 16(17), 1893-7.

Querstret, D., Morison, L., Dickinson, S., Cropley, M., & John, M. (2020). Mindfulness-based stress reduction and mindfulness-based cognitive therapy for psychological health and well-being in nonclinical samples: A systematic review and meta-analysis. International Journal of Stress Management, 27(4), 394–411. https://doi.org/10.1037/str0000165