8-Week Mindfulness-Based Stress Reduction (MBSR)

• Live Classes Online Via Zoom, join in from any part of the world

• 8 x 2.5-hour weekly sessions and one all-day (7 hours) session

• Course Fee (USD): $395 (includes MBSR mindfulness meditation audios for home practices)

• Program Dates: For details about the upcoming program dates, kindly scroll down to the "Program Dates" section on this page. There, you will be able to choose a program date and time zone that suits your schedule.

Partial scholarships are available for individuals with financial limitations. Contact me to inquire about sliding scale options.

Discounts are offered for Taking-A-Moment-Daily alumni. 

Mindfulness-Based Stress Reduction (MBSR) is an evidence-based, experiential program designed to offer intensive and systematic training in mindfulness meditation and mindful movement practices over an 8-week period. Developed by Dr. Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical Center, MBSR integrates ancient contemplative practices with western medical approaches. A program that is highly respected in the medical field for dealing with stress, anxiety, depression, chronic pain and illness

Participants in the program are invited and encouraged to engage in both formal mindfulness meditation practices and informal practices, exploring various themes, including perception, automatic stress reactivity, mindfulness-mediated stress response, interpersonal communication, both in class and through home practices.

The program includes weekly live online sessions with specific themes:

Week 1 - “As long as you’re breathing there is more right than wrong with you”.

Week 2 - The role of perception.

Week 3 - Discovering pleasure in being present.

Week 4 - Bringing awareness to the patterns of automatic, habitual stress reactivity.

Week 5 - Mindfulness-mediated stress response.

Week 6 - Mindfulness and communication.

All Day Session - A day of practice.

Week 7 - Mindfulness in everyday life

Week 8 - Embracing and integrating mindfulness into your lifjourney. “The eighth week is the rest of life”.

Mindfulness-Based Stress Reduction (MBSR) is designed for adults aged 18 and above who are interested to explore mindfulness techniques, enhance well-being, and build resilience in the face of everyday stressors or life's challenges.

This comprehensive program offers a structured, practical, and easily accessible introduction suitable for newcomers, those familiar with mindfulness apps or books, and even seasoned practitioners.

Designed to benefit a diverse range of individuals, MBSR is particularly supportive for those who:

Experience Stress: Anyone dealing with the challenges of stress in their lives, whether from work, personal relationships, health issues, or other sources.

Chronic Pain: Individuals seeking strategies to manage chronic pain conditions.

Anxiety or Depression: Those experiencing symptoms of anxiety or depression.

Life Transitions: People navigating major life changes, including career shifts, grief, relocation, or retirement.

Enhanced Well-Being: Anyone interested in enhancing their overall well-being, resilience, and self-awareness.

Personal Growth: Individuals looking to explore mindfulness and meditation for personal growth and self-discovery.

During the program participants will be able to:

• Explore and recognize personal patterns around automatic pilot thinking, and automatic habitual stress reactivity that can increase burnout and reduce effectiveness.

• Identify and understand current life stressors.

• Reflect on and examine individual resources for meeting stress, comparing adaptive and maladaptive coping mechanisms.

• Understand how stress expresses itself in human biology and physiology, and how mindfulness can reduce the stress cycle.

• Participate in both formal and informal mindfulness practices to cultivate moment-to-moment awareness, bring greater clarity and intentionality to decision-making, and improve emotional regulation.

• Learn and practice mindful listening as an effective skill in building interpersonal relationships.

• Integrate mindfulness practices into day-to-day life to support one’s health and overall well-being.

Scientific research into MBSR programs conducted at medical and research centers worldwide has shown many benefits. It suggests that MBSR can have a significant and often transformative impact on participants' lives.

Benefits include:

• Stress reduction

• Better sleep

• Alleviation of Medical Symptoms

• Improved overall well-being and self-care

• Improved capacity to manage anxiety and depression

• Easing of negative habits and thought patterns

• Relief from burnout Symptoms

• Increased self-compassion

• Increased self-awareness

• Enhanced focus and concentration

• Enhanced coping skills

The Mindfulness Stress Reduction Program consists of eight weekly classes and one all-day “retreat”. To fully benefit from this program, you will need to make a strong commitment to attend all classes and to practice daily home assignments.

All sessions will be facilated online through Zoom, and reliable internet access is essential for participating in our virtual sessions.

Cancellation & Refund Policy: Refunds for MBSR program are provided for cancellations made within 24 hours after first day of class, less a US$50 processing fee. After that, no refunds or credits will be provided unless it is due to an emergency or exceptional circumstances.

This group requires a minimum number of participants to go ahead, if that number is not reached, we reserve the right to cancel the event.

If your application is received after the program is full, you will be placed on a waiting list.

In the event that classes are cancelled, an email notification will be sent, and a refund will be issued within one week of cancellation.

To Enroll in the Program: Please continue scrolling down the page to review the Program Dates listed below. Select a program date and time zone that aligns with your schedule, then click "click to register" to complete the enrollment process.