The MBSR Online Course
An 8-Week Training in Mindfulness-Based Stress Reduction
Self-Guided Video Course
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Benefits of Mindfulness
- Lasting relief for physical and psychological distress
- Cope more effectively with both short- and long-term stress
- Greater peace, balance, and enthusiasm for life
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- Discuss mindfulness, a basic human quality, as a way of learning to pay attention to whatever is happening in your life—allowing you a greater sense of connection to your life inwardly and outwardly
- Explain and experience the benefits of the MBSR curriculum, including lasting relief for physical and psychological distress; the ability to cope more effectively with both long- and short-term stress; as well as the cultivation of greater peace, balance, and enthusiasm for life
- Discuss mindfulness as a practice, a systematic method aimed at cultivating clarity, insight, and understanding
- Utilize formal and informal mindfulness practices to experientially learn to take better care of yourself by exploring and understanding the interplay of mind and body, while mobilizing your own inner resources for coping, growing, and healing.
- Practice with hours of video instruction on mindfulness meditation, stretching, mindful yoga, and guidance for enhancing awareness in everyday life
- Utilize eight weekly classes and one day-long class outlined within the curriculum and methodology developed by Jon-Kabat Zinn and taught by Center for Mindfulness director Dr. Saki Santorelli, and senior instructor Florence Meleo-Meyer
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.
Nearly three decades of scientific research at medical centers all over the world suggest 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 20,000 people have completed the MBSR training program. They have been referred by more than 5,000 physicians, by hundreds of other health care professionals, and through self-referral. 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 director Dr. Saki Santorelli, and senior instructor Florence Meleo-Meyer.
An Invitation to Move Toward Greater Balance, Control, and Participation in Your Life
Across the world, people from all walks of life, backgrounds, and beliefs have accepted this invitation. 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
- An increased ability to relax
- Reductions in pain levels and an enhanced ability to cope with pain that may not go away
- Greater energy and enthusiasm for life
- Improved self-esteem
- 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.
Reawakening 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 reporting a variety of conditions and concerns:
- Stress—including work, school, family, financial, 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.
A 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:
- More than 16 hours of video instruction on mindfulness meditation, stretching, mindful yoga, and guidance for enhancing awareness in everyday life
- Four hours of guided mindfulness practice on audio
- Elements from the in-person MBSR course workbook available in PDF format
- Online journal to record and reflect about your experiences
- Completion graph to track your progress through the course
- Two annual live sessions—A Day in Mindfulness
- Continuing practice emails—once a week for four weeks after you complete the course
All participants will also receive two free gifts:
- Discount of $50 off a purchase of $95 or more of selected mindfulness-based learning resources from Sounds True
- Free audio practice on kindness, presented by Florence Meleo-Meyer
All materials in this course will be yours to keep—you can return to any previous session at any time to refresh your experience.
A Training with Benefits that Last a Lifetime
Since its inception, tens of thousands of people have completed the eight-week Mindfulness-Based Stress Reduction Program and learned how to use their innate resources and abilities to respond more effectively to stress, pain, and illness. The MBSR Online Course brings you the complete intensive training in mindfulness meditation and its integration into the challenges and adventures of everyday life.
"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."
"The techniques I learned, particularly meditation, have proven so powerful and helpful."
"I never thought once I started living in constant pain that I would ever be able to have peace of mind and enjoy life again. Thank you for proving me wrong."
"I became aware that when I was acting on impulse, I could stop and not just react. It changed my life."
"Thanks UMass, for one of the best gifts I've ever received … real tools for a healthy, vibrant, mindful life."
"This is the first time I have been relatively pain free in five years."
"The problems and issues haven't gone away, but the way I choose to handle them has changed … I feel so much more positive about this life."
"The program at UMass has opened doors to a more productive day for me. My concentration levels are up, my stress is more controlled, and the need to seek a level of balance in my life has been met."
Write Your Own Review
- The real McCoy Review by teticio
My wife got me this course as a birthday present but first checked with me whether I would be prepared to make the corresponding commitment; I was already aware of MBSR and the timing seemed right, so I agreed.
I can sympathize with some of the comments below regarding the tone and pace of the presentations. At first it took a little getting used to, but I think this is linked with the commitment I mentioned earlier: the enthusiasm and charisma I believe we have to put in ourselves, and Florence and Saki make space for that. Most of the videos are effectively guided meditations and I think it is important that they are as little distracting as possible. Another way to put it is that they can't "sell" it to us; we have to "buy" it.
From my own experience of undertaking this course, I can say that the results have been extraordinary. I wasn't even aware of just how stressed I was. It has been fascinating to find myself present in those moments when I would previously have done something I would later regret (like swearing at my computer or other drivers, for example), and instead, being able to make a different choice. Another surprise has been in finding the time to meditate. I have found that the energy released by not getting uselessly frustrated (with computers or other drivers for example) more than compensates the 45 minutes - 1 hour earlier I have to set my alarm. As a result, I have noticed I need less sleep than before.
I can't say how this course compares with other MBSR courses, nor how much extra benefit one might obtain by taking an MBSR course in a group, but I think Florence and Saki are very intelligent and the experience they have of having taken thousands of people through this course clearly shows. For me, this is a differentiating factor as there are ever more "bandwagon jumpers" who, inevitably and inadvertently, are diluting the wisdom that has been acquired through this practice.
The price of the course might seem a little steep for what is essentially a bunch of videos and a few forms which you fill in as you go along. But this goes back to my original point on commitment. There is no question that the course has been worth many times what (my wife) paid for it - that it could be sold more cheaply is not the point: If it were any cheaper then we would not have the same level of commitment.
I am in my final week of the course and while I will "miss" the guidance of Florence and Saki, I feel that I am ready to go it alone (sometimes referring back to their guided meditations, of course). I also have no doubt that I will continue this practice as it has had such a profound effect.
(Posted on 6/7/2016)
- Very slow and time-consuming Review by Beth
Truthfully, after hearing so many good things about MBSR, I was disappointed with this purchase and opted for a full refund (which I put toward the Power of Awareness course, which was phenomenal). Although I can see that these practices would be beneficial for many, I found the pace excruciatingly slow. The instructors spoke very slowly, and the yoga practices were so slow-motion, they felt ridiculous. It might be good for older people with less mobility. If you have loads of hours on hand for watching videos, and you like a very relaxed pace, then you might like this course.
(Posted on 5/15/2016)
- great for new students Review by dharma
I think it's a great introductory course for beginners but since I had already experienced Vipassana meditation, it didn't teach me anything new except that it reinforces what one has already learnt. If you are entirely new to meditation, take the course or else look for something else.
Thank you !!
(Posted on 1/3/2016)
- Very good Review by Margrith
Very good program! Did me a LOT of good. And got me started on a regular meditation practice.
Can warmly recommend.
The teachers seem a bit tense to start with and talk very slowly. Don't let it bother you!
(Posted on 12/30/2015)
- lovely little gem! Review by Beth
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!
(Posted on 1/19/2015)
- 8 weeks after Review by Lourenco
I enjoyed very much the course and it gave me the possibility to practice this program not having the means to do a live one.
Some things could improve the experience, faster streaming - most of the times I downloaded the videos directly because was faster then the streaming.
The forums are not working, and this can help to motivate the students and to create more interaction.
It would be nice to have a transcript of the videos.
But the rock bottom is: If you are really engaged in the practice, nothing of this is really important. Overall it's a course that I recommend.
(Posted on 12/19/2014)
- Good Course Review by William
(Posted on 12/1/2014)
- Brilliant! Review by Elisabeth
Tough course, but gives results. Brilliant!
(Posted on 11/27/2014)
- Review for The MBSR Online Course Review by Eileen B
This is an excellent program with good support. Well done! It feels like I am in the group with the leaders.
(Posted on 10/23/2014)
- Review for The MBSR Online Course Review by Sylvie B
I was extremely disapointed by this purchase.I find the narrators tone and speed of speach extremely slow and monotonous. I really regret bying this product especially after having listened to mr John K. Zinn talking about it.
(Posted on 10/4/2014)
- Review for The MBSR Online Course Review by Donna M
I've known about MBSR since Bill Moyers introduced us to it in 1990. I don't know that I'd ever have a chance to do the in person course so I was quite excited to see this become available. More than halfway through now I can say that it is truly transformational. I have been guided safely to where I can turn toward the difficult areas of my life and feel what is to be felt and not be afraid. I feel myself opening more to what is and curious about where this opening will lead me. I am applying what I've learned so far to a chronic and deeply challenging area of my life and I am experiencing how mindfulness affects stress. Thank you for teaching us this practice!
(Posted on 9/28/2014)
- Review for The MBSR Online Course Review by ADHD_HRgal
I am thrilled with this course. I am only on week 4 and I am no longer having migraines and have cut down on medications for insomnia. This is the first program which has really helped me to cultivate mindfulness in my everyday life and build a practice which has helped significantly with my ADHD and Generalized Anxiety. I was so excited to see an online course offering and at a significant cost reduction from the in-house programs offered here which usually run at about $375.00.
I have been recommending this program to everyone I know. It's perfect for workplace wellness programs too.
(Posted on 9/21/2014)
- Review for The MBSR Online Course Review by Ellen D
I LOVE the program and would recommend it to everyone who is ready for it. However, the delivery was poor since you could not forward or back without the program freezing and forcing you to log off and sign in all over again. Very frustrating!! This was not due to my server - it was a "sounds True" issue.
(Posted on 9/9/2014)
- Review for The MBSR Online Course Review by Bear
Week 1 was so boring I never went on to week 2. That's a fine $200 shot. Frustrated.
(Posted on 9/2/2014)
- Review for The MBSR Online Course Review by Elenora K
(Posted on 9/2/2014)
- Review for The MBSR Online Course Review by Kali L
The presenters and the program are excellent.
(Posted on 8/24/2014)
- Review for The MBSR Online Course Review by Patricia H
I am half way through the MBSR online course and I feel like I have been thrown a lifeline. I am a worrier. I believe that was learned behavior. With the skills I am learning by taking the MBSR course, there are times throughout the day when I am at peace. I feel present, and the present is usually not a scary place. Also, I sleep so much better. I am so glad my husband suggested this course when he noticed I had started reading his books on mindfulness. The instructors are an inspiration and they are doing a great job keeping me engaged.
(Posted on 8/7/2014)
- Review for The MBSR Online Course Review by Michelle
I have found this to be very helpful
(Posted on 8/7/2014)
- Review for The MBSR Online Course Review by Chris B
I plan on practicing mindfulness forever-it is an incredible tool to use for life. I couldn't be happier I took this course!
(Posted on 7/24/2014)
- Review for The MBSR Online Course Review by Jennifer P
I'm disappointed in this course. I have been teaching Mindfulness Based Relapse Prevention and have a pretty good feel for the material. While I approached the course with beginners mind, the content is revealed way too slowly. I find the instructional videos boring and repetitive. The guided meditations are mediocre and don't really provide anything new in terms of such an exciting topic of study. I'm sorry that I purchased this course.
(Posted on 7/15/2014)
- Review for The MBSR Online Course Review by Charlie
It is simply phenomenal that the Center for Mindfulness has created this online version of their MBSR curriculum. Living in a more remote area, I was having to look for an MBSR class during a time of crisis in my life. I'm now completing session 4 and very thankful that I have been able to participate in this class online. I highly recommend this class for anyone who is looking for an MBSR class, but does not have access to one due to distance or mobility issues.
(Posted on 7/6/2014)
- Review for The MBSR Online Course Review by Learner
I am impressed with the quality of the program. I appreciate all the printed material as well.
(Posted on 6/12/2014)
- Review for The MBSR Online Course Review by shilpa g
I love the course! It is powerful!
(Posted on 5/14/2014)
- Review for The MBSR Online Course Review by Gail K
Content was good but the presenters made me feel like I was listening to a mortician. I would prefer a little more uplifting manner and voice.
(Posted on 4/19/2014)
- Review for The MBSR Online Course Review by Howard P
Excellent! Florence and Saki do a wonderful presentation.
I have found it clear and easy to follow.
Given that it is an online program, I felt like they were talking to me.
I rate this program five stars!
(Posted on 4/15/2014)
- Review for The MBSR Online Course Review by Kristen M
I have been delighted with the course so far!
(Posted on 4/7/2014)
- Review for The MBSR Online Course Review by lene e
Absolutely fantastic, I am so pleased to expand
on Jon Kabat Zinn´ s meditation, which I have had and for years, and would not know how to be with out. So now its just commitment I need; for prioritising my time. So I am very pleased with this program.
(Posted on 3/21/2014)
- Review for The MBSR Online Course Review by JoAnn P
I have wanted to complete this course for some time and could not afford to do it in person. I was delighted to see it offered on line, self study. I was already familiar with some of the curriculum. I have been in a training with Mr. Santorelli before. He is more likeable in person. I find both he and Florence look sort of staged and impersonal - maybe flat is the word. It's a good thing that many of the videos involve meditating and not looking at them. I was a little irritated with the need to download each video and wait several minutes during each section of the course. All in all, though, the course is well done and easy to follow. I am having trouble getting into the blog area. Not sure what I am doing wrong.
(Posted on 3/16/2014)
- Review for The MBSR Online Course Review by Lynn H
This program is the best investment I've ever made in terms of personal growth and mental health. I have recommended it to numerous other people. Saki and Florence are wonderfully grounded mentors; they provide effective support and direction as they lead participants towards mindful engagement with self, other, and world.
(Posted on 3/10/2014)
- Review for The MBSR Online Course Review by delia c
The content was extraordinary.
I am practicing mindfulness meditation everyday that I can.
I don't think I could be one day without eating or walking without being mindful even if is for one minute.
(Posted on 3/6/2014)
- Review for The MBSR Online Course Review by Barb J
This is an excellent program...thank you for making MBSR available to those of us may not have ready access.
The only challenging part was becoming familiar with the online format of session guides, workshops, summaries etc...
(Posted on 3/1/2014)
- Review for The MBSR Online Course Review by Patricia H Herr
The course is excellent.I would rather have taken a live course so that I would have more outside feedback but there were no courses close to where I live so this was my best option. The course materials are well thought out and very informative.
(Posted on 2/5/2014)
- Review for The MBSR Online Course Review by Cheryl A
I was disappointed. The teachers are great and clearly extremely experienced. They deserve 5 stars. However, the course itself is poorly organized. I've emailed a few times to get details because materials were difficult to access, and the day of meditation date was posted just 3 days before the event, and by then I had other plans. even though the filming techniques (having one teacher just watch the screen) seem odd and uncomfortable to watch.
The format is also not well suited to this sort of course. It may take a few days to get through the videos, and the homework isn't apparent until you watch ALL of the videos--there's none labeled HW for next week to get started on that practice.
I've taken and enjoyed many courses from sounds true, and this is the only one I think has been poorly put together.
(Posted on 1/21/2014)
- Review for The MBSR Online Course Review by Donald S
I struggle with how slow the online presentation is. I keep falling asleep. I understand their need to be calm but watching for 30 minutes at a time is challenging, compared to a live presentation.
(Posted on 1/21/2014)
- Review for The MBSR Online Course Review by delia c
It is a program that is helping me to be in moment.
It is a program that I would recommend to anyone who has many challenges in life. I know of people who suffer from chronic pain and I would like to help them by suggesting mindfulness.
However, in Miami where I am living now many health providers do not even know what mindfulness is.
My husband's doctor who performed his rotator cuff surgery looked clueless when I asked him if he knew of mindfulness.
I had a diagnoses in 2006 with mild arthritis and a herniated disc in my lower back . I don't like to take medication, so I continued doing hatha yoga-meditation and walking instead of running. I continued having mild pain and discomfort until I began practicing the body scan with John Kabat-Zin on a daily basis. It is going to be a year since I began the body scan meditation and I have no pain.
I am living mindfully and I wish one day I could teach it. The MBSR course is a step towards that goal
It is a great program and the wonderful thing is that is has no negative side effects.
(Posted on 1/5/2014)
- Review for The MBSR Online Course Review by Lori T
Excellent course! The instruction is clear and I feel like I'm in the 8 week course, even through online.
(Posted on 12/6/2013)
- Review for The MBSR Online Course Review by Mark Edgerton
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 list to and use over and over again. Like hearing the voices of dear friends.
(Posted on 12/4/2013)
- Review for The MBSR Online Course Review by Richard R
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.
(Posted on 11/29/2013)
- Review for The MBSR Online Course Review by Paula M
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.
(Posted on 11/28/2013)
- Review for The MBSR Online Course Review by Asavari G
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.
In some aspects I am still not clear about the course. One of them is: Our material, which we fill in the course journal and workbook, is it viewed by the mentors? Sometimes, because of the connectivity issues at my end, I prefer to write things in the notebook, instead of the course book provided. If this material is viewed, I will make it a point to write in the coursebook.
Once again, I would like to thank Soundstrue for offering this course and Florence and Saki for touching my life so deeply.
(Posted on 11/26/2013)
- Review for The MBSR Online Course Review by Anne A
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!
(Posted on 11/24/2013)
- Review for The MBSR Online Course Review by Angel A
I have taken several courses on mindfulness and teaching mindfulness. This course, even though I am in the beginning stages, has been deeply beneficial. It is by far is the best due to Florence and Saki's years of experience, their quality of earnestness, and their integrity and passion for what they are teaching. Thank you for offering this course on line, as I could not have accessed it otherwise at this time in my life.
(Posted on 10/25/2013)
Self-Guided Video Course
Contents Live online video; Video downloads; Audio downloads Date Published October 14, 2013 ISBN-13 978-1-62203-932-6 Product Code AP04221