Online MBSR (Mindfulness-Based Stress Reduction)

This online MBSR course is 100% free and is modeled on the MBSR program founded by Jon Kabat-Zinn at the University of Massachusetts Medical Center. While the absolute best way to learn MBSR is with a live class, such as the MBSR in-person course, where you have the benefit of interaction with the instructor and other classmembers, and the group support that this provides, sometimes that's just not possible.

Who this course is for
This web-based version of MBSR is designed to give those who would otherwise be unable to attend an MBSR course in person the opportunity to learn and practice the skills of MBSR. This material can also be helpful for those who have experienced a live class and who would like a structured review.

The course is a blend of meditation, body awareness and yoga: learning through practice and discussion how our body handles (and can resolve) stress neurologically. Through participation in this course, participants learn to increase their ability to:

  • Cope with stress, pain, and the challenges of everyday life
  • Deal with disturbing events with grace and composure
  • Be fully present and alive in this moment

To get a sense of what the course is about...
This self-guided course begins with an Introduction/Orientation which is designed to give you an introduction to mindfulness and an idea of how this course is structured. For each of the eight weeks, there are videos, readings and practices which help you build a base of knowledge and experience. The Table of Contents for the MBSR Manual provides a brief outline of the MBSR course.

Most of what you will need is accessible through this web site, and there is a wealth of material here, including videos and writings by Jon Kabat-Zinn (Wherever You Go, There You Are), Pema Chodron (When Things Fall Apart), Tara Brach (Radical Acceptance), Sylvia Boorstein (Don't Just Do Something, Sit There), Sharon Salzberg (A Heart As Wide as the World), Robert Sapolsky (Why Zebras Don't Get Ulcers), Marshall Rosenberg (Non-Violent Communication), and Susan Bauer-Wu (Leaves Falling Gently).

No registration required - begin whenever you're ready
Although this course is completely self-guided (there is no registration and no one will be monitoring your progress), if you successfully complete the eight weeks of practice and study, you can request a certificate of completion. This is done by submitting the seven sets of practice sheets and a one page description of what you've learned and how you will be incorporating what you learned into your life. Instructions for this are given in the materials for Week 8.

If you are ready to begin, or if you'd just like to know more about this program, go to the Introduction/Orientation.

NOTE: This online version of MBSR, including the free Guided Practices, is available to anyone, free of charge. It is provided as a service to those who are interested in mindfulness but who are unable to participate in a live MBSR course. Much of this material is drawn from the works of other teachers and writers in the spirit of making mindfulness more widely available. Our thanks to them for helping to make this free resource possible.