Learn to cultivate life-long tools that will help you maximize your life, even when facing stress, illness and pain.
Scientifically proven world renowned intensive group learning program aimed at reducing stress through mindfulness. Since its inception in 1979 by Dr. Jon Kabat-Zinn at the Center for Mindfulness of the University of Massachusetts Medical School, more than 24,000 people have completed the Mindfulness-Based Stress Reduction (MBSR) Program and learned how to use their innate resources and abilities to respond more effectively to stress, pain, and illness. It is the reference point for all mindfulness intervention programs worldwide and the basis of more than 3.500 published medical research studies regarding the efficacy of this method. It is approved by the largest private insurance companies across the world and by several national health systems in the USA, Europe and Canada. In the MBSR program, you will learn to access and cultivate your natural capacity to actively engage in caring for yourself and find greater balance, ease, and peace of mind.
Who can benefit
MBSR is highly respected within the medical community. Offered as a complement to traditional medical and psychological treatments, not as a replacement, it is proven to be effective in helping to treat the conditions shown here.
Approach your life with more composure, energy, understanding and enthusiasm
Develop the ability to cope more effectively with both short-term and long-term stressful situations
Enhance your ability to manage and reduce pain levels in many instances
Improve your focus, resilience and capacity to recover more quickly from challenging events
Scientifically proven benefits
Mindfulness is highly respected within the medical community. Offered as a complement to traditional medical and psychological treatments, it is proven to be effective in helping to treat multiple medical conditions. Over 3.000 published scientific studies in the last 40 years have proven its benefits:
Reduces stress, anxiety and helps manage difficult emotions
Increases the sense of well being boosting immunity
Cultivates empathy and compassion for ourselves and others
Improves pain management
Sharpens memory, increases focus and attention
Improves emotional and social intelligence
Boosts creativity and efficiency on all levels
Contributes to more meaningful relationships and a happier life
Throughout the Mindfulness-Based Stress Reduction (MBSR) program you will be consciously and systematically working the challenges and demands of your everyday life. Your instructors will create a safe and supportive environment for this work and learning through:
A total of 9 meetings (8 weekly 2.5hour meetings plus one all-day 7hour practice day in silence, usually between week 6 & 7)
Guided instruction in mindfulness meditation practices
Gentle stretching and mindful yoga
Group dialogue and discussions aimed at enhancing awareness in everyday life
Systematic instruction in formal MBSR meditation practices, with opportunity to check in with teachers
Daily home assignments
Downloadable home practice audio files (mp3) and a home practice workbook
Personalized support from a qualified UMASS CFM instructor throughout the program
This introductory session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.
Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You'll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.
Perception is key in mindfulness—how you see things (or don't see them) will determine in a large part how you respond. This week's session and practices will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.
In this session, you'll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you'll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.
By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You'll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.
At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.
Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You'll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You'll gain direct experience of a variety of styles for more effective and creative interpersonal communication.
This day-long guided retreat will take place between weeks six and seven. The intensive nature of this six-hour-plus session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life, while simultaneously preparing you to utilize these methods far beyond the conclusion of the program.
Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You'll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.
In the final week of the program, you will have a complete review of everything you've learned over the course, with an emphasis on carrying the momentum you've built forward into the coming months and years. You'll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.
Participation in the program requires attending one of the orientation sessions that are scheduled throughout the year, or one of our workshops Mindfulness Essentials and Introduction to Mindfulness and have a personal interview with the instructor.