Join Center of Mindfulness Director
Dr. Saki Santorelli & Florence Meleo-Meyer for
an 8-Week Training in Mindfulness-Based Stress Reduction
Mindfulness: A Medically Sound Practice for Learning, Growing, and Healing

In 1979, Jon Kabat-Zinn founded the Stress Reduction Clinic at the University of Massachusetts to bring a form of meditation known as mindfulness into the medical mainstream.

Mindfulness is a basic human quality, a way of learning to pay attention to whatever is happening in your life that allows you a greater sense of connection to your life inwardly and outwardly. Mindfulness is also a practice, a systematic method aimed at cultivating clarity, insight, and understanding.

In the context of your health, mindfulness is a way for you to experientially learn to take better care of yourself by exploring and understanding the interplay of mind and body and mobilizing your own inner resources for coping, growing, and healing.

More than three decades of scientific research at medical centers all over the world suggests that training in mindfulness and MBSR can positively and often profoundly affect participants' ability to reduce medical symptoms and psychological distress while learning to live life more fully.

We Call Our Approach Mindfulness-Based Stress Reduction (MBSR)

Since its inception, more than 22,000 people have completed the MBSR training program at UMass. They have been referred by more than 6,000 physicians, by hundreds of other health care professionals, and through self-referral. There are more than 750 MBSR programs around the world.

These participants have been strongly motivated to do something for themselves—something no one else can do for them—by learning to draw upon their inner resources and natural capacity for greater health as well as balance, ease, and peace of mind.

The MBSR Online Course is the only complete online training in MBSR and follows the same, well-respected method taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

This eight-week course offers the curriculum and methodology developed by Jon Kabat-Zinn and is taught by Center for Mindfulness Executive Director Dr. Saki Santorelli, and senior instructor Florence Meleo-Meyer.

Move Toward Greater Balance, Control, and Participation—in Your Life

Across the world, people from all walks of life, backgrounds, and beliefs have practiced mindfulness meditation. They are a lot like you, and they've learned to integrate the methods developed at the Center for Mindfulness into their everyday lives.

More than two decades of published research indicates that the majority of people who complete the MBSR curriculum report:

  • Lasting decreases in physical and psychological symptoms
  • Greater energy and enthusiasm for life
  • An increased ability to relax
  • Improved self-esteem
  • Reductions in pain levels and an enhanced ability to cope with pain that may not go away
  • An ability to cope more effectively with both short- and long-term stressful situations

Mindfulness is a way of learning to relate directly to whatever is happening in your life, a way of taking charge of your life, a way of consciously and systematically working with your own stress, pain, illness, and the challenges and demands of everyday life.

In contrast, you've probably encountered moments of “mindlessness”—a loss of awareness resulting in forgetfulness, separation from self, and a sense of living mechanically.

Restoring within yourself a balanced sense of health and well-being requires increased awareness of all aspects of self, including body and mind, heart and soul. Mindfulness-Based Stress Reduction is intended to ignite this inner capacity and infuse your life with awareness.

Reawaken to What You Already Are

Mindfulness is not something that you have to “get” or acquire. It is already within you—a deep internal resource available and patiently waiting to be released and used in the service of learning, growing, and healing. While the practices have been adapted from classical Buddhist meditation and yoga traditions, MBSR is a secular, scientifically-informed approach that operates in harmony with any belief system or spiritual background.
MBSR has benefited people with the following:

—from work, school, family, finances, illness, aging, grief, uncertainty about the future, and feeling “out of control”
Medical conditions
—including chronic illness or pain, high blood pressure, fibromyalgia, cancer, heart disease, asthma, GI distress, skin disorders, headaches, and many other conditions
Psychological distress
—including anxiety, panic, depression, fatigue, and sleep disturbances
Prevention and wellness
—including health enhancement and wellness focused on prevention and learning the “how” of taking good care of yourself and feeling a greater sense of resilience and balance

Mindfulness-Based Stress Reduction is highly respected within the medical community. It is not offered as an alternative to traditional medical and psychological treatments but as a complement to these approaches.

Our experiences over nearly three decades suggest that doing what you can for yourself, coupled with what your physician can do for you, can be far more effective than either approach on its own.

About The Authors


Saki F. Santorelli, EdD, MA, is director of the Stress Reduction Clinic and executive director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He is the author of Heal Thy Self: Lessons on Mindfulness in Medicine.

Author photo © Tony Maciag 2015


Florence Meleo-Meyer, MS, MA, is a senior MBSR teacher and a member of the executive leadership team for the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. She wrote, coordinated, and is featured on the video program Living Awake: Mindfulness Practices for Young Adults.

Author photo © Tony Maciag 2015

A great online MBSR course. A subtle sense of support throughout, and a gradual deepening of awareness as the sessions progress. The guided mindfulness meditations—body scans, yoga, sitting meditation etc—are all delightful to listen to and use over and over again. Like hearing the voices of dear friends.

Here are the Core Sessions to Help You Create Your Own Mindfulness Practice

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.

Week 1:
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.

Week 2:
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.

Week 3:
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.

Week 4:
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.

Week 5:
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.

Week 6:
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.

All-Day Retreat
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.

Week 7:
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.

Week 8:
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.

You'll Also Receive these Special Bonuses:

Bonus #1
FREE Audio Practice: On Kindness,
presented by Florence Meleo-Meyer
Bonus #2
A Year of Mindfulness:
Weekly Practice Suggestions for Living More Mindfully
Bonus #3
$50 off
a purchase of $95 or more
of selected mindfulness-based learning resources from Sounds True

MBSR Special Bundle Offer

For a Limited time Also Receive

Adventures in Mindfulness, a Meditation Program with MBSR Founder Jon Kabat-Zinn

Explore the Power of Mindfulness
in Your Everyday Life

This is Jon Kabat-Zinn's most comprehensive audio program on mindfulness. It combines gentle guidance with conversational narratives weaving together science, poetry, and the art of living—all in the service of deepening your appreciation of the workability of the present moment, no matter how hard or challenging your circumstances.

This moment, when held in awareness with gentleness and self-compassion, has the potential for catalyzing, healing, and transforming your life. Mindfulness meditation is both a discipline and an adventure. This program accompanies you on that adventure as you become your own most trusted friend and guide.

With a spirit of humor and exploration, Jon Kabat-Zinn invites us to learn and cultivate various applications of mindfulness in everyday living, just as you might cultivate a garden.

Learn applications of mindfulness including:

  • Making use of your senses to amplify perceptual awareness, embodied presence, mental clarity, and contentment in the timeless present we call now
  • Recognizing emotional patterns that trigger suffering and learning ways to restore emotional balance
  • Realizing how each moment can be a branch point—a portal into a new way of being that invites you to enter
  • Practical ways for bringing greater mindfulness and heartfulness into your relationships, work, and parenting
  • Step-by-step guidance through basic mindfulness practices including mindfulness of breathing and body sensations, mindful eating, gentle yoga, and lovingkindness

Jon Kabat-Zinn

Jon Kabat-Zinn, PhD, is the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center and associate professor of medicine in the Division of Preventative and Behavioral Medicine. His clinic was featured in 1993 in the public television series Healing and the Mind with Bill Moyers. Jon Kabat-Zinn is the author of Wherever You Go, There You Are and Full-Catastrophe Living: Using Your Body and Mind to Face Stress, Pain and Illness.

The Stress Reduction Program became my lifeline—it literally saved my life. One can find peace and calm in the middle of chaos and confusion.

Here's What You'll Receive in this Life-Affirming Course in Conscious Living

The course schedule consists of eight weekly classes and one day-long class. This highly participatory, practical course presented by Dr. Saki Santorelli and senior instructor Florence Meleo-Meyer includes:

  1. More than 16 hours of downloadable video and audio instruction on mindfulness meditation, stretching, mindful yoga, and guidance for enhancing awareness in everyday life

  2. Four hours of audio guided mindfulness practice

  3. Elements from the in-person MBSR course workbook available in PDF format

  4. Online journal to record and reflect about your experiences

  5. Completion graph to track your progress through the course

  6. A Self-Guided Retreat—A Day of Mindfulness

PLUS You will receive the following three bonuses

  1. Free Audio Practice On Kindness, presented by Florence Meleo-Meyer

  2. A Year of Mindfulness: Weekly Practice Suggestions for Living More Mindfully

  3. Discount of $50 off a purchase of $95 or more of selected mindfulness-based learning resources from Sounds True

and for a limited time you will ALSO receive

Adventures in Mindfulness by Jon Kabat-Zinn—six hours of additional training by the founder of MBSR

Join the Program Today

Note: 30 CE credits available (for US customers only). Please visit to find out more!

MBSR Online Course
Regular Price $297 Today $197
100% Guarantee

We unconditionally guarantee your satisfaction with all Sounds True products for one year when purchased via our website. If you are not 100% satisfied with The MBSR Online Course for any reason, simply return it with receipt for a full refund.

Signed by Tami Simon

Tami Simon, Founder of Sounds True

100% Guarantee Seal
Here's What People Are Saying About the Course

After completing 3 of the 8 sessions I am beginning to feel I'm developing an internal resource that I can bring to daily experience.

The MBSR is an amazing and life changing program. I am already entering my 7th week and I can feel the impact it has had in my life and of those around me. Thank you Saki and Florence for making this possible. For the more technical parts :)It is designed to meet the different learning styles and strategies. The objectives are well defined and the progression allows for the participant own pace.The possibility to download the videos and audios makes it possible for participants from any part of world to participate in it without major constraints of bandwidth. Just one suggestion, it would be great to have Saki and Florence interacting in forum with the participants at some point, since there is a beginning date for the course.

First of all I would like to convey my deep gratitude towards both the mentors: Saki and Florence. Their embodied being inspires me to venture into the unknown within me. Thank you so much Florence and Saki. Though these are the prerecorded sessions, your warmth and deep existence can be reached directly. I am benefiting a lot from this course. I can see my thoughts and experiences more directly now. And thank you for guiding me here…Once again, I would like to thank Soundstrue for offering this course and Florence and Saki for touching my life so deeply.

I had been looking for an MBSR course in my area and unable to find one that would fit my schedule. The online course is perfect and it is such a delight to study with Saki and Florence. Thank you!

Absolutely worth the cost. The price you get in return is your life. Saki and Florence are such gifted teachers, you feel like they are here with you, in person, bringing their decades of experience fresh just for you. Highlights include: The meditations can be kept and repeated over and over. The opportunity to journal and use a workbook along side the material helps give the practices a more interactive nature. The one day guided retreat is worth the entire cost of the program alone and will ground everything you are learning over the weeks of the program. Enjoy!

About the Center for Mindfulness

The Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School has been a visionary force pioneering the investigation and integration of meditation and mindfulness into mainstream medicine and health care for 34 years. Directed by Dr. Saki F. Santorelli, the Center is an innovative, multi-dimensional organization in the Department of Medicine, Division of Preventive and Behavioral Medicine at the University of Massachusetts Medical School.

Founded in 1979 by Dr. Jon Kabat-Zinn, the Center's Stress Reduction Clinic is the place of origin of Mindfulness-Based Stress Reduction (MBSR). To date, more than 20,000 patients have completed the MBSR program at UMass. Worldwide, there are more than 740 MBSR programs in hospitals, clinics, and as free-standing programs serving the needs of tens of thousands of people on six continents.

The work of the Center has been featured on PBS in Bill Moyer's documentary, Healing and the Mind—viewed by more than 40 million people—on NBC's Dateline, ABC's Evening News and Chronicle programs, The Oprah Winfrey Show, and in hundreds of newspapers, magazine articles, and web-based media publications.

Join the Program Today

Note: 30 CE credits available (for US customers only). Please visit to find out more!

MBSR Online Course
Regular Price $297 Today $197
100% Guarantee

We unconditionally guarantee your satisfaction with all Sounds True products for one year when purchased via our website. If you are not 100% satisfied with The MBSR Online Course for any reason, simply return it with receipt for a full refund.

Signed by Tami Simon

Tami Simon, Founder of Sounds True

100% Guarantee Seal