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What is Mindfulness-Based Stress Reduction?
Mindfulness Based Stress Reduction (MBSR) is an internationally recognised course that's grounded in empirical research and is on
the cutting edge of mind-body health and preventative medicine.
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What is Mindfulness-Based Stress Reduction?
- Developed in 1979 by Jon Kabat-Zinn, this evidence-based, experiential training program teaches specific practices and skills that brings the principles of mindfulness meditation into everyday life. MBSR offers the opportunity to:
- Live your life with more composure, understanding and energy
- Cultivate an observant, accepting and compassionate stance towards your own internal experiences and apply this in a practical way to life challenges
- Gain insight into our habitual patterns and opens up choice for response rather than reaction
- Enhance your ability to manage and lessen pain levels
- Develop more concentration, capacity and resilience to recover more quickly from stressful events
- Learn how to access your innate ability to actively engage in caring for yourself and find greater balance, ease, and peace of mind.
Why choose MBSR?
MBSR is an authentic, evidence-based program of mindfulness training, grounded in 40+ years of research & drawing on the wisdom of Buddhist psychology. Unlike many shorter mindfulness courses, which have no evidence of benefit, MBSR is globally recognised as the gold standard for mental & physical health in the field.
Mindfulness involves changing the habits of your mind & body. Change happens through practice, & evidence suggests that eight weeks is the optimum time for new cognitive, emotional, neurological & behavioural changes to become embedded.
Experience suggests that practice develops most effectively & sustainably when there is an ongoing personal relationship with the support of a highly-trained teacher.
Mindfulness involves changing the habits of your mind & body. Change happens through practice, & evidence suggests that eight weeks is the optimum time for new cognitive, emotional, neurological & behavioural changes to become embedded.
Experience suggests that practice develops most effectively & sustainably when there is an ongoing personal relationship with the support of a highly-trained teacher.
THE BENEFITS OF MBSR
- fewer & less severe physical symptoms
- greater self-confidence, optimism & assertiveness
- more patience & self-acceptance
- increased confidence in one’s ability to handle physical and emotional pain
- more skilful emotional regulation
- reduced symptoms of anxiety & depression
- more creative problem solving & greater focus
- increased sense of connection, meaning & purpose
- improved overall health
Although people often come to the MBSR program to learn how to relax & to cope better with their stress, it is often the case that this is simply the beginning of the benefits they experience.
"The present … is right now, in the midst of whatever is happening. Mindfulness involves some discipline and it does take some time. But what else is there to do if you’re missing your entire life? Whatever moment you decide to reconnect with your life that moment will be now. We only have moments of now. Why not make the most of them? Now."
– Jon Kabat-Zinn
Frequently asked questions about MBSR
I'VE TRIED MEDITATION AND CAN'T DO IT. MY MIND WON’T STOP THINKING.Don’t worry! We’ve all been there and it’s a very common misconception. To be mindful or to formally meditate, you don’t need to empty your mind of thoughts. Nor is it possible to or the aim. Everyone experiences this when they first start mindfulness/ meditation practice, It won't prevent you from developing more ease and peace in your life through MBSR training.
We simply start with the mind we have, even if it’s busy or anxious. Initially, mindfulness practice is about becoming familiar with your own mind and body, and investigating ways to calm and soothe, and exploring how you roll.
Steadily throughout the course, you’ll be offered different ways of practicing so you can bring more of this way of being into your life. Through the science of mindfulness, you’ll discover why so many of us have such “monkey” minds and learn what you can do to cultivate a mind that’s calmer and clearer.
WHO IS MBSR FOR?MBSR is for anyone who wants to reduce any sort of stress in their lives, and to bring a deeper sense of balance and meaning, while learning how to manage challenges more effectively.
WHAT ARE THE BENEFITS OF MBSR?With over 40 years of research into the MBSR program, evidence has been established for:• fewer & less severe physical symptoms • greater self-confidence, optimism & assertiveness• more patience & self-acceptance • increased confidence in one’s ability to handle physical & emotional pain• more skilful emotional regulation• reduced symptoms of anxiety & depression• more creative problem solving & greater focus• increased sense of connection, meaning & purpose• improved overall health
WHY IS IT IMPORTANT TO PRACTICE? I’M TOO BUSY TO FIND TIME TO MEDITATE.Mindfulness is a practice! Any moment of mindfulness is beneficial and any time given to meditation is beneficial. As with learning any new skill, just hearing or reading about mindfulness can only take you so far. Actual experience and practice are the things that will lead to profound and ongoing changes.
For the 8 weeks of the MBSR program, to get the full benefit from the program, we ask you to willingly readjust your schedule so that you have time for daily practice. Just like a prescribed dosage of medicine from your doctor for a set period of time. This will make a real difference to your satisfaction with the course, the benefits you experience, and your life. After the course, you can choose how much time you formally and informally practice mindfulness.
Mindfulness training equips you with a very practical and transferrable set of skills that you can use anywhere, anytime. Why not give it a try and see what happens!
We simply start with the mind we have, even if it’s busy or anxious. Initially, mindfulness practice is about becoming familiar with your own mind and body, and investigating ways to calm and soothe, and exploring how you roll.
Steadily throughout the course, you’ll be offered different ways of practicing so you can bring more of this way of being into your life. Through the science of mindfulness, you’ll discover why so many of us have such “monkey” minds and learn what you can do to cultivate a mind that’s calmer and clearer.
WHO IS MBSR FOR?MBSR is for anyone who wants to reduce any sort of stress in their lives, and to bring a deeper sense of balance and meaning, while learning how to manage challenges more effectively.
WHAT ARE THE BENEFITS OF MBSR?With over 40 years of research into the MBSR program, evidence has been established for:• fewer & less severe physical symptoms • greater self-confidence, optimism & assertiveness• more patience & self-acceptance • increased confidence in one’s ability to handle physical & emotional pain• more skilful emotional regulation• reduced symptoms of anxiety & depression• more creative problem solving & greater focus• increased sense of connection, meaning & purpose• improved overall health
WHY IS IT IMPORTANT TO PRACTICE? I’M TOO BUSY TO FIND TIME TO MEDITATE.Mindfulness is a practice! Any moment of mindfulness is beneficial and any time given to meditation is beneficial. As with learning any new skill, just hearing or reading about mindfulness can only take you so far. Actual experience and practice are the things that will lead to profound and ongoing changes.
For the 8 weeks of the MBSR program, to get the full benefit from the program, we ask you to willingly readjust your schedule so that you have time for daily practice. Just like a prescribed dosage of medicine from your doctor for a set period of time. This will make a real difference to your satisfaction with the course, the benefits you experience, and your life. After the course, you can choose how much time you formally and informally practice mindfulness.
Mindfulness training equips you with a very practical and transferrable set of skills that you can use anywhere, anytime. Why not give it a try and see what happens!
WHY NOT JUST USE A MINDFULNESS APP OR DO A SHORT COURSE?Quick fix promises are very tempting, but real change takes time! This is why MBSR training takes place over eight weeks of 2.5-hour sessions and an one day retreat – a total of 28 hours of training, plus home practice.
There are many shorter courses that offer a few hours of training and claim to be based on MBSR or 'the work of Jon Kabat-Zinn'. Often such courses also incorrectly draw on the MBSR research, and the course structure and teacher’s experience have little to do with MBSR.
For over 40 years, MBSR has been the gold standard of teaching mindfulness in a secular setting for the relief of physical and psychological suffering. It is taught by people who have committed themselves, over many years, to training, doing retreats, and having a personal practice.
Any change happens through practice, and the evidence suggests that 8 weeks is the optimum time for new cognitive, emotional, neurological and behavioural changes to become embedded. An ongoing supportive relationship with a highly-trained teacher allows the practice to develop most effectively and sustainably. Do your own research. You may find greater benefit in an in-depth, evidence-based MBSR program.
I CAN’T AFFORD THE FULL COURSE FEE. DO YOU OFFER PAYMENT PLANS OR DISCOUNTS?Healing Space is committed to making the MBSR program accessible to as many people as possible. There are payment plans for the course & also a concession rate for those who genuinely can't afford the full fee. Please contact me to discuss options.
DO I HAVE TO SIT IN SOME CROSS-LEGGED POSITION TO MEDITATE? WHAT IF I CAN’T SIT FOR LONG PERIODS OF TIME?You have the freedom to sit in any way that is comfortable for your body. That may be on a chair, a cushion or a meditation stool. It’s beneficial for the posture to be alert but not stiff, with your spine and neck aligned, and your shoulders relaxed. A comfortable position that allows a sense of dignity, wakefulness and ease.You always have the choice to adjust your posture, position, or how and where you’re sitting. You are the expert of what your body needs. Through the formal body awareness practices we hone our ability to notice infinite sensations occurring in our body, and we learn when change is needed and when to allow the sensation to pass. DO I NEED TO HAVE ANY RELIGIOUS OR SPIRITUAL BELIEFS? Although mindfulness has Buddhist roots, it is not specific to any religious faith. Mindfulness is a secular activity although most religions have some form of contemplative practice. In the MBSR course, mindfulness is simply about developing our ability to be more present in each moment, without judgement.
Have some more questions? Please feel free to contact us.
There are many shorter courses that offer a few hours of training and claim to be based on MBSR or 'the work of Jon Kabat-Zinn'. Often such courses also incorrectly draw on the MBSR research, and the course structure and teacher’s experience have little to do with MBSR.
For over 40 years, MBSR has been the gold standard of teaching mindfulness in a secular setting for the relief of physical and psychological suffering. It is taught by people who have committed themselves, over many years, to training, doing retreats, and having a personal practice.
Any change happens through practice, and the evidence suggests that 8 weeks is the optimum time for new cognitive, emotional, neurological and behavioural changes to become embedded. An ongoing supportive relationship with a highly-trained teacher allows the practice to develop most effectively and sustainably. Do your own research. You may find greater benefit in an in-depth, evidence-based MBSR program.
I CAN’T AFFORD THE FULL COURSE FEE. DO YOU OFFER PAYMENT PLANS OR DISCOUNTS?Healing Space is committed to making the MBSR program accessible to as many people as possible. There are payment plans for the course & also a concession rate for those who genuinely can't afford the full fee. Please contact me to discuss options.
DO I HAVE TO SIT IN SOME CROSS-LEGGED POSITION TO MEDITATE? WHAT IF I CAN’T SIT FOR LONG PERIODS OF TIME?You have the freedom to sit in any way that is comfortable for your body. That may be on a chair, a cushion or a meditation stool. It’s beneficial for the posture to be alert but not stiff, with your spine and neck aligned, and your shoulders relaxed. A comfortable position that allows a sense of dignity, wakefulness and ease.You always have the choice to adjust your posture, position, or how and where you’re sitting. You are the expert of what your body needs. Through the formal body awareness practices we hone our ability to notice infinite sensations occurring in our body, and we learn when change is needed and when to allow the sensation to pass. DO I NEED TO HAVE ANY RELIGIOUS OR SPIRITUAL BELIEFS? Although mindfulness has Buddhist roots, it is not specific to any religious faith. Mindfulness is a secular activity although most religions have some form of contemplative practice. In the MBSR course, mindfulness is simply about developing our ability to be more present in each moment, without judgement.
Have some more questions? Please feel free to contact us.
Watch videos on MBSR
Catalyst: The Mindfulness ExperimentThe Australian Broadcasting Corporation on their Catalyst program aired an excellent documentary in February 2019 called The Mindfulness Experiment.
Catalyst filmed an MBSR program with 15 participants and through scientific testing showed the benefits the course had on treating conditions like chronic pain, anxiety and stress.
Catalyst filmed an MBSR program with 15 participants and through scientific testing showed the benefits the course had on treating conditions like chronic pain, anxiety and stress.
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Interview with Jon Kabat-ZinnAn excerpt from an interview with MBSR founder Jon Kabat-Zinn as he explains part of the benefit of attending an MBSR course.
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Mindfulness: being fully awake A ten-minute video introducing what mindfulness means in the context of the MBSR course. Introduction by Saki Santorelli, Executive Director, Center for Mindfulness - University of Massachusetts Medical School, where the MBSR course first began.
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Register for the MBSR course
Head to the link to register your interest in enrolling in the MBSR course.