MBSR Training: 8-Week Course in Mindfulness-Based Stress Reduction

Learn MBSR (Mindfulness-Based Stress Reduction), the most scientifically researched and well-established mindfulness training program. Created by Jon Kabat-Zinn, PhD at the UMASS Center for Mindfulness. Taught live & online by certified MBSR instructors.

The most scientifically researched mindfulness training program

Reduce stress and live with greater ease through this tested and well-established mindfulness meditation program.

  • Cultivate self-awareness

  • Respond rather than react to stress

  • Change habitual reactivity patterns

  • Learn the most respected mindfulness based training program
  • Earn your course certificate of completion and digital badge
MBSR20 - Badge & Certificate Image

We're offering the official standard 8-Week MBSR Training Course, as created by Jon Kabin-Zinn, PhD at the Center for Mindfulness

To help you deepen your practice and understanding of mindfulness through a rigorous and intense practice & community driven online course

  • The most scientifically researched mindfulness program
  • MBSR was created by Jon Kabat-Zinn, PhD at the University of Massachusetts Center for Mindfulness
  • Taught by certified MBSR instructors
  • Follows the official MBSR Standards of Practice (PDF)
  • Great for beginners and advanced meditators
  • Prerequisite for MBSR Teacher Training
  • Prerequisite for Workplace Mindfulness Facilitator Certification
  • Practice focused with 45 minute long meditations

Simple and Powerful Learning Methodology

Guided meditations and online course lessons right in your inbox

Zoom Video, highly interactive teacher-led sessions

Access online course from your laptop, tablet, or mobile device

 Expert Instruction 

  • Certified MBSR Instructors
  • Experienced teaching Mindfulness
  • Trained in Jon Kabat-Zinn's MBSR methodology

Live & Online

  • Interactive online learning environment
  • 8 weeks of live instructor-led sessions + Orientation
  • Day-long at-home meditation retreat

Course Materials

  • Guided body scan, sitting & mindful movement guided meditations
  • Weekly PDF Lessons 
  • Additional supportive resources

Curriculum at a Glance

10 Live Instructor Zoom Video Sessions
 2.5 hour Orientation, 8 weekly 2.5 hour Sessions, Plus Day-long (8 hour) at Home Retreat
(Attendance is mandatory for orientation, all sessions and retreat)

Orientation

  • Intro & Program Overview
  • Meet Instructor & Participants
  • Q&A

WEEKS 1 & 2

  • Mindful Movement
  • Mindful Eating
  • Body Scan Meditation
  • Perception Didactic
  • Awareness of Breathing
  • Pleasant Events Calendar

WEEKS 3 & 4

  • Walking Meditation
  • Lying Down Mindful Movement
  • Unpleasant Events Calendar
  • The Stress Response
  • Standing Mindful Movement
  • Group Exploration of Stress

WEEKS 5 & 6

  • Sitting and Standing Meditations
  • Working with Difficulties
  • Responding Instead of Reacting
  • Choiceless Awareness Meditation
  • Mindful Communications Discussion of All Day

Full Day Retreat 

WEEKS 7 & 8

  • Silent Meditations
  • Loving Kindness Meditation
  • Formal and Informal Practice
  • Sustaining Your Practice
  • Course End

What's Included in the Training

✔ 8 weeks of live instructor lead sessions + orientation
✔ Day-long at-home retreat
✔ Guided meditations & online course materials
✔ Certificate of MBSR training completion & digital badge
✔ 1 week unconditional refund guarantee AFTER the course starts
✔ Option to add 1 on 1 coaching with instructor

Who Should Enroll in the Training? 

Beginner & Advanced Mindfulness Practitioners
Healthcare & Wellness Professionals • Psychotherapist •  Coaches •  Mindfulness & Yoga Teachers 
HR  Professionals • Leaders • Entrepreneurs • Internal Champions of Mindfulness 

Testimonials from MBSR participants

Eboni Webb

David Gaskin

Luci Benedict

Molly Engel

Julie Space Roehn

Cecelia Low Wang

Pricing: Sliding Scale, Based on Income

By offering a tiered sliding scale based on income we aspire to make this valuable training available to as many people as possible. If your organization has the budget or you are able to pay a little more, please consider selecting the Supporter Tier and help make this MBSR training program accessible.    

Select the tier, payment options, and optional coaching during the checkout process

SCHOLARSHIP TIER

$99

3 easy payments (total: $297 USD)

For lower income participants

BASE TIER

$189

3 easy payments (total: $567 USD)

Standard price for participants

SUPPORTER TIER

$241

3 easy payments (total: $723 USD)

Support scholarships

COACHING (OPTIONAL)

$149

One time payment

Add 45 minute 1 on 1 coaching 

Incredible Value

Led by an expert certified MBSR instructor, you will get trained in MBSR, the most scientifically researched and established mindfulness program. You'll receive program orientation, 8 live sessions, a full day long retreat, a certificate of completion, digital credentials and course materials. 

Starts: July 7

Wednesdays, 6:00PM - 8:30PM ET US

Sessions: July 7 - September 1, Retreat: Saturday, August 14

Starts: July 8

Thursdays, 12:00PM - 2:30PM ET US

Sessions: July 8 - September 2, Retreat: Sunday, August 22

Starts: July 11

Sundays, 9:00AM - 11:30AM ET US

Sessions: July 11 - September 5, Retreat: Saturday, August 28

Starts: July 20

Tuesdays, 9:00PM - 11:30PM ET US

Sessions: July 20 - September 14, Retreat: Sunday, August 29

Starts: August 10

Tuesdays, 6:00PM - 8:30PM ET US

Sessions: August 10 - October 5, Retreat: Sunday, September 19

Starts: August 13

Fridays, 9:00AM - 11:30AM ET US

Sessions: August 13 - October 8, Retreat: Saturday, September 25

Starts: August 15

Sundays, 9:00AM - 11:30AM ET US

Sessions: August 15 - October 17, Retreat: Saturday, September 25, no class September 5

Starts: August 23

Mondays, 6:00PM - 8:30PM ET US

Sessions: August 23 - October 25, Retreat: Saturday, October 2, no class September 6

Starts: August 25

Wednesdays, 9:00PM - 11:30 PM ET US

Sessions: August 25 - October 20, Retreat: Saturday, October 2

Starts: August 26

Thursdays, 9:00AM - 11:30AM ET US

Sessions: August 26 - October 21, Retreat: Saturday, October 9

Starts: August 27

Fridays, 12:00PM - 2:30PM ET US

Sessions: August 27 - October 22, Retreat: Sunday, October 10

Starts: August 28

Saturdays, 9:00AM - 11:30AM ET US

Sessions: August 28 - October 23, Retreat: Sunday, October 10

If you don’t see a class that fits your schedule, sign up for email notifications. We add new classes frequently.

We stand behind our work and unconditionally guarantee your satisfaction with your purchase. If you’re not 100% satisfied simply email us anytime up to or after orientation for a full refund. Once class one begins there are no refunds. 

If you have scheduling conflicts, sign up for MBSR Live & Online Updates to be notified of upcoming courses

Frequently Asked Questions

Does this course qualify as a prerequisite for MBSR Instructor Certification training?

This is the official standard 8 Week MBSR course, taught live & online by a certified MBSR instructor. We follow the MBSR Standards of Practice. This training course qualifies as a prerequisite for MBSR Instructor Certification programs.

What can I do with my certificate of completion?

Your MBSR training certificate of completion certificate and badge can be shared on LinkedIn, on your website, or printed out. We use the Open Badge 2.0 credentialing framework. Your digital credentials are verifiable through www.credential.net and do not expire. 

How much time is required to complete the course?

The training program is eight weeks long, meeting live online once a week for about 2 1/2 hours per session (sessions 1 and 8 may be a little longer), with a day-long retreat on the Saturday between sessions six and seven. There is also a mandatory orientation the week before our first session.

If you're considering registering for the program, please ensure you are able to fully commit to this program, as the instructor and your fellow participants are helped by your presence and dedication for the eight weeks of the program.

What are participants required to complete?

* Attend all online live sessions, including the orientation and day-long silent meditation retreat.
* Practice formal meditation for a minimum of 45 minutes, six days per week during the training program using the guided audio meditations provided, as well as any other informal home assignments.
* Actively participate in the live sessions, listen to the experiences of others taking the course, and share your own experiences.
* Complete the pre and post-session surveys.

How much work is required outside of the weekly live sessions?

There is a minimum of 45 minutes to over an hour of formal and informal home practice every day during the eight weeks of the MBSR course. Much of this is meditation using the guided recordings provided for that week, in addition to some informal activities and reflections.

What is MBSR?

MBSR or Mindfulness-Based Stress Reduction is a course developed by Jon Kabat­-Zinn, Phd. It features sitting meditation, walking meditation, eating meditation, gentle movement, body scan, stress reduction, and informal, every day practices. You can learn more about MBSR here.

Can I switch teachers?

Yes, but you would need to do so during the refund period. You would have up until the start of class 1 to request a refund or switch to another class that has not started.

Is prior meditation or mindfulness training required?

No experience is needed to take MBSR. We'll guide you through every step of the journey you'll be taking with the other participants.

How should I prepare for the Full Day Retreat?

The "All Day Silent Retreat" will take place over Zoom. Please join from a quiet area free from noise and distraction. Consider asking those who will be in the same space to give you the gift of time for this practice. Bring what you may need during the day, like water, medications, blankets, etc. to support your practice. Bring lunch since we will have an hour for a silent and mindful eating lunch practice. Wear comfortable clothing and know that you will be able to tend to personal needs throughout the day to visit the bathroom, take medications, or to drink water, etc.

How long is the all-day retreat?

The retreat lasts from 9 am - 4:30 pm ET.

What will this course offer for students who already have other meditation or mindfulness experience?

With the variety of meditation teachings and styles available in contemporary society, the MBSR course may have meditations and other practices even experienced students may not have previously encountered.  There is a great deal of information about the scientific study of mindfulness, as well as new connections that form while learning with others, which can be helpful in sustaining a personal practice in mindfulness-based stress reduction. In addition, this is the full MBSR course, which is the first step for those who may be interested in pursuing an MBSR Instructor Certification.

What should I do if I need to miss a live session?

Consider taking the online training course at a later time, as your presence in all sessions is important. It may happen that circumstances create unplanned absences on top of planned missed sessions, so if you already know of conflicts, you would be welcome to apply for the course at a later date.

Please verify your availability for all the session dates and times, and that you will not have conflicts like dependent care, work, vacation over holidays, or other commitments you've already made prior to applying for this course!

When will this course be offered again?

This training course will be offered again in the near future.

Can I get a refund if I’m not satisfied? Even after the course starts?

We stand behind our work and unconditionally guarantee your satisfaction with your purchase. If you’re not 100% satisfied simply email us anytime up to or after orientation for a full refund. Once class one begins there are no refunds. 

What is the difference between instructors?

All instructors are certified in MBSR with experience teaching Mindfulness.  All classes follow the official MBSR Standards of Practice. The main differences between the classes are the days and times when they will occur. 

How do I schedule a coaching session?

If you purchased coaching, your instructor will reach out to you after class one to schedule with you. If you have not purchased coaching you can do so any time with this link. 

I want to take this course with someone in my household. Can we join sessions from the same device?

We request that you participate as individuals, from two separate devices, and two separate rooms. During the sessions, we often break into small groups, and sometimes groups of only two people, so sharing a screen creates a challenge. It’s important to experience MBSR (Mindfulness-Based Stress Reduction) individually for the best outcome and to have your own, unique experience.

Do we offer CEUs?

No, we do not offer CEUs for our MBSR course.

Final Note about Mindfulness-Based Stress Reduction

MBSR (Mindfulness-Based Stress Reduction) is the most tested and tried secular mindfulness program available. With the explosion in popularity of mindfulness and the lack of set standards, it's hard to know what programs to take. With our focus on mindfulness for the workplace we believe that MBSR training is one of the best options for individuals looking for a safe, reputable, and deep exploration into mindfulness and reduction of stress. The program has been structured the same way, with the same standards, as the in-person program as set forth by the MBSR Standards of Practice and created by Jon Kabat-Zinn, PhD in 1979 at the University of Massachusetts  Center for Mindfulness. This includes 2.5 hour sessions each week for 8 weeks, a full day-long at home retreat, and daily practice. This is not easy. This is not a 5 minute meditation course on an app. This is an intense course for people who want to have more depth in practice and understanding through a trusted and thoroughly researched system. All sessions are live, online, and mandatory.

If you are willing to make the commitment to yourself,  you will find the same numerous benefits and rewards that so many have before. If now isn't the right time, we understand - we plan to offer the course again in the near future. But if you know that the time for you is now, we are excited to have you join these courses - Get deeper benefits and understanding of mindful meditation through a standardized practice you can trust.