Mindfulness-Based Stress Reduction (MBSR)

Learn Mindfulness-Based Stress Reduction (MBSR) including personal practice and teaching skills

5.00 (6 reviews)
Social Science
Mindfulness-Based Stress Reduction (MBSR)
4 hours
Feb 2023
last update
regular price

What you will learn

Mindfulness-Based Stress Reduction (MBSR)

Use mindfulness to reduce stress

Deliver the 8-week MSBR programme to others

Develop a personal mindfulness practice

Use core practices like breath, body scan, yoga, eating and walking


Mindfulness-Based Stress Reduction (MBSR) is an eight-week programme that will change your relationship with stress, help you better cope with difficulties and open up a new way of looking at life.

This course is suitable for both individuals looking to undertake the eight weeks and mental health professionals looking to deliver MBSR. It will take you step-by-step through the eight weeks including all of the practical exercises. We will also cover teaching skills and theories & frameworks for those looking to deepen their understanding and teach mindfulness to others.

On the course, we will cover:

  • What is mindfulness and how does it work

  • Step-by-step through the eight-week programme

  • Practical exercises in video and audio form

  • Teaching skills

  • Theories and framework

MBSR is not to be undertaken lightly: the original programme developed by Jon Kabat-Zinn involved a 2.5-hour weekly group session and 45 minutes per day of home practice. This course has been adapted for both group and individual learning but maintains that basic structure of a main weekly session and daily home practice.

Mindfulness is a way of changing the way we experience the world. It allows us to switch out of our usual way of thinking: constantly thinking, problem-solving and worrying, and start experiencing and living instead. We do this with mindfulness practices that help us pay attention to the present moment.

Students who complete the entire course, including practical exercises and teaching modules, will be eligible for a certificate accredited by the International Association of Therapists (IAOTH).

This course specifically teaches the Mindfulness-Based Stress Reduction (MBSR) programme. If you would prefer a wider view of mindfulness, you may also wish to consider the Mindfulness Teacher Training and Meditation Teacher training courses. CBT practitioners may also wish to consider the Mindfulness-Based Cognitive Therapy (MBCT) course.



Course goals and outline
How to use this course
Course handbook
Meet your instructor
Student community

What is mindfulness?

Mindfulness practice exercise
Mindfulness overview
Definition of mindfulness
How does mindfulness help?
Is mindfulness relaxing?
How Mindfulness-Based Stress Reduction (MBSR) is taught
Evidence for Mindfulness-Based Stress Reduction (MBSR)
Strengths and limitations
Test your knowledge

Week 1

Introduction to week 1
Introduce yourself
Sitting in mindfulness
Brief breath awareness practice
Brief breath awareness reflection
Standing yoga practice
Adaptions for yoga
Standing yoga reflection
Mindful eating
Raisin practice
Raisin reflection
Body scan practice
Body scan reflection
Homework tasks

Week 2

Introduction to week 2
Yoga and body scan
Seeing practice
Ways of seeing
Breath awareness practice
Breath awareness reflection
Informal practice
Pleasant events calendar
Homework tasks

Week 3

Introduction to week 3
Breath and body practice
Breath and body reflection
Lying-down yoga practice
Lying-down yoga reflection
Walking practice
Adaptations for walking
Walking reflection
Unpleasant events calendar
Homework tasks

Week 4

Introduction to week 4
Advanced standing yoga practice
Advanced breath and body practice
Advanced breath and body reflection
Understanding stress
Biology of stress
Reactivity to stress
Homework tasks

Week 5

Introduction to week 5
Yoga, awareness and reflection
Lengthening your practice
Timing apps
Stress reactivity reflection
Circle of awareness
Difficult communications calendar
Homework tasks

Week 6

Introduction to week 6
More yoga, awareness and reflection
Communication styles
Communication styles role-play
Role-play scripts
Noticing what we consume
Homework tasks

Week 7

Introduction to week 7
Different chair exercise
Standing body scan practice
Awareness and reflection
Interacting with the world
Taking control of your practice
Homework tasks

Week 8

Introduction to week 8
Practice and reflection
Reflecting on the programme
Going forward with goals
Homework tasks

Teaching skills

Introduction to teaching
Personal practice
Delivering in a group environment
Facilitating group discussions
Weekly agendas
All-day retreat
Closing ceremony
Test your knowledge
Practice declaration

Theory and frameworks

Introduction to theory
The Four Noble Truths
Adult learning models
Transformational learning
Experiential learning cycle
Test your knowledge


Bonus lecture


Mindfulness-Based Stress Reduction (MBSR) - Screenshot_01Mindfulness-Based Stress Reduction (MBSR) - Screenshot_02Mindfulness-Based Stress Reduction (MBSR) - Screenshot_03Mindfulness-Based Stress Reduction (MBSR) - Screenshot_04


February 16, 2023
yet another fantastic course by Chris! highly recommend this for anyone interested in mindfulness (along with his mindfulness teacher training course and his meditation teacher training course - both of which i've also done!)



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