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

The 8-week Mindfulness-Based Stress Reduction (MBSR) programme has become the most popular and well-researched means of learning mindfulness. Based on the programme founded by Jon Kabat-Zinn founded at The University of Massachusetts Medical School it now has over 2 decades worth of supporting research showing it successful in reducing stress, anxiety, chronic pain and depression.

Here are some of the scientifically evidenced benefits you can expect from an 8-week MBSR course:

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

Course commitments:

  • Attendance of all 8 online sessions via Zoom.
  • 30 minutes meditation practice for at least 5 out of 7 days a week for the duration of the course.
  • Short journaling/reflections on both formal and informal mindfulness practices.
  • Optional online half-day retreat.

What does the course include?

The online course consists of 8 (2-hour) weekly sessions taught online via Zoom with both Sam and Mike, and an optional online half-day retreat. Group size is typically 4-10 people.

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
  • Mindfulness in relationships
  • Compassion

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

The guided meditations include a range of shorter practices you can take with you on the go, to longer (formal) practices that include:

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