MBSR: 25 Mindfulness-Based Stress Reduction Exercises and Courses

Introduction to MBSR

MBSR (Mindfulness-Based Stress Reduction) is a set of relaxation, coping, and meditation techniques designed to help people deal with stress, pain, anxiety, and illness. It was originally developed in a hospital setting, but is now used in many other environments as well.

How MBSR Works

MBSR helps people cultivate greater awareness and acceptance of the present moment. This can reduce suffering caused by excessive focus on the past or future, and over-identification with difficult thoughts and emotions. By letting go of unhelpful thoughts and patterns, MBSR allows more space for peace, compassion, wisdom and joy.

The Main Components of MBSR

MBSR programs generally consist of 8-10 weekly group sessions featuring these 3 key components:

Guided mindfulness meditation practices
Gentle yoga and stretching
Group dialogue and mindful communication

Outside the classes, participants are assigned daily home meditation and mindfulness practices.

The Benefits

Research has shown MBSR to provide many evidence-based benefits including:

Reduced stress, anxiety and depression
Increased ability to manage chronic pain and illness
Enhanced focus, memory, creativity and productivity
Healthier relationships due to improved communication, empathy and compassion

25 Mindfulness Exercises and Techniques

Here are 25 highly effective mindfulness practices that are commonly used in MBSR programs:

1. Body Scan Meditation

Slowly and systematically scan your attention through different parts of your body from head to toe, noticing any sensations without judging them.

2. Mindful Breathing

Pay close attention to the physical sensations of your breath as it enters and leaves your nostrils. Let distracting thoughts pass without getting caught up in them.

3. Mindful Eating

When eating something, especially a few bites of something you really savor, focus all your attention on noticing colors, smells, flavors, textures and chew slowly.

4. Walking Meditation

As you take slow, deliberate steps, pay close attention to the physical sensations in your feet and legs to fully experience each moment.

5. Mindful Listening

Listen to sounds around you or specific music without judgment or internal commentary, simply noticing tones, volumes, pitches and rhythms.

Online MBSR Courses

MBSR courses are now widely available online from top educators like universities and mindfulness experts. Here are 5 of the best MBSR online class options:

1. University of Massachusetts Medical School

Where MBSR originally started. An 8-week online course by the Center for Mindfulness directed by Jon Kabat-Zinn.

2. Mindful Living Programs

High quality 8-week online MBSR training with added modules on compassion and self-forgiveness.

3. Palouse Mindfulness

Free online MBSR-based course developed by Dave Potter, an experienced teacher.

4. The Mindfulness App

Extensive library of short mindfulness meditations, sleep, music and MBSR programs for stress.

5. Headspace

Very popular app with animations and videos to teach meditation and mindfulness.

Frequently Asked Questions

What does MBSR stand for?

MBSR stands for Mindfulness-Based Stress Reduction.

Who developed MBSR?

MBSR was created in 1979 by professor Jon Kabat-Zinn at the University of Massachusetts Medical School.

How long are MBSR classes?

A typical MBSR course lasts 8-10 weeks, with weekly 2-3 hour classes and daily home practice.

How much does an MBSR program cost?

In-person MBSR programs often cost $300-$600, while online courses range $100-$300.

Can MBSR help with anxiety and depression?

Yes, many studies have found MBSR effective at reducing symptoms of anxiety, depression chronic stress.