Mindfulness-Based Stress Reduction (MBSR).

What it is

Mindfulness-Based Stress Reduction (MBSR) is an eight-week program developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979. It teaches the body scan, sitting meditation and gentle yoga, with group discussion and daily home practice. The program is secular, though it draws on Buddhist meditation.

The core skill is noticing thoughts, feelings and sensations without judging them, so you can respond to stress rather than react to it. MBSR is one of the most studied mind-body programs, with good evidence for stress, anxiety, depression and chronic pain.

What happens at a visit

1. Eight weekly group classes of about 2.5 hours each.
2. Instruction in the body scan, sitting meditation and mindful yoga.
3. Group discussion on bringing mindfulness to daily challenges.
4. About 45 minutes of daily home practice with guided audio.
5. A full-day retreat of 6 to 8 hours, usually in week 6.
6. Mindfulness built into everyday activities.

Who it is for

• People with ongoing stress, anxiety or burnout
• People living with chronic pain or illness
• People dealing with depression, alongside their care
• Anyone who wants structured mindfulness training
• People ready to commit to eight weeks of practice

Evidence and safety

MBSR is among the most researched mind-body programs, and meta-analyses show meaningful benefits for stress, anxiety, depression, chronic pain and quality of life. It is safe for most people with a trained MBSR teacher. Meditation can sometimes bring up difficult feelings or memories, so if you live with severe depression, trauma or psychosis, talk with your clinician and teacher first. It works alongside, not instead of, mental health treatment.

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