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8-Week Mindfulness-Based Stress Reduction (MBSR) Course

The Mindfulness-Based Stress Reduction (MBSR) programme is the most well-established and well-researched mindfulness course. It is a standardised course taught all over the world with over 2 decades of scientific research proving it successful in reducing stress and helping individuals cope better with anxiety, chronic pain and depression.

Neuroscience, psychology and physical medicine have documented an astoundingly diverse set of benefits from the 8-week MBSR Course. These are just a handful:

  • Less emotional reactivity
  • Reduced anxiety
  • Increased focus
  • Improved Mood
  • Reduced blood pressure and heart rate
  • Improved immune system

We recommend the 8-week Mindfulness-Based Stress-Reduction course as the best way to learn and develop the skill of mindfulness meditation.

Our course aims at facilitating these therapeutic benefits, whilst grounding it in the deeper truths about human experience that mindfulness practice opens us up to.

What does the course include?

The online course consists of eight, 2-hour sessions and an optional half-day retreat. Each session involves guided meditation practice, group discussion and dialogue, short interactive teachings and reflections on topics around mindfulness and stress, as well as person-specific guidance on developing your meditation practice.

Teaching topics include:

  • The foundational principles of mindfulness practice
  • The science of meditation
  • The physiology of stress
  • Pain and ‘reactivity’
  • The power of gratitude
  • Mindfulness in daily life
  • Compassion and mindfulness in relationships

An essential function of the course is to support you turning the skill of mindfulness meditation into a habit that you can integrate more and more into your life and reap the greatest benefits from.

We teach a range of shorter (informal) practices, as well as longer (formal) practices that include:

  • Body Scan
  • Mindfulness of Breath
  • Movement Meditation (gentle yoga)
  • Compassion and self-compassion meditations

Course commitments:

  • 30 minutes formal meditation practice for 5 out of 7 days each week, for 8 weeks.
  • Short journaling/reflections on both formal and informal mindfulness practices.
  • Attendance of all 8 online sessions.
  • Optional half-day retreat.