The MBSR online course or Mindfulness-Based Stress Reduction (MBSR) is the only official online training that teaches the method pioneered by Dr. Jon Kabat-Zinn at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts.
Mindfulness is no longer a buzzword, in fact, with every passing day more and more people are discovering how this practice opens the door for a richer, more rewarding experience of life. Mindfulness is a way of learning to relate directly to whatever is happening in your life. It all starts with paying attention in the present moment in an open, non-judgmental way.
More than 24,000 people (since its inception) who have taken the MBSR training program have learned to use mindfulness techniques that provide you effective new tools for handling emotional stress, chronic pain, and health conditions – as well as elevating your overall capacity for resilience, balance, and awareness.
In this post, I shall share with you all the details of this program and provide you a complete overview of the curriculum covered in this 8-week online training program. Before we get into the details, let me introduce the teachers of this program.
Meet The Teachers
This program is presented by two expert teachers from the Center for Mindfulness: Dr. Saki Santorelli and senior instructor Florence Meleo-Meyer. The course allows you to experience the proven eight-week curriculum for learning to use your innate resources and abilities to respond more effectively to stress, pain, and illness.
Florence Meleo-Meyer, MS, MA, is a senior MBSR teacher and a former 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.
Dr. Saki F. Santorelli, EdD, MA, is the former 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.
Overview: 8-Week Online Course Curriculum
In the introductory week, you will be oriented towards the practice of mindfulness which is taught at the Centre for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.
You will learn the theory and evidence of mind-body medicine and discover how it can positively affect the quality of your everyday life. You will be introduced to various practices of mindfulness such as mindful eating, mindful breathing, and body-scan method.
By the end of Week-1, you will discover what it means to be fully engaged in the present moment and how to apply it in your life.
This week you will learn an innovative approach to change the perception process through mindfulness. You will learn to analyze the perception process before and after every activity.
Perception plays a very important role in mindfulness. The way you perceive a situation or event determines your response to a situation. Your response to a situation is simply an action you take which will impact your life.
The primary focus in the second week will be on practices that will help you to reflect on your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to become aware of how you react to difficulties, challenges, and stressful situations.
As you enter Week 3 you will learn formal practices to integrate mindfulness into your daily life. You will discover and learn interrelated mindfulness practices such as mindful hatha yoga, sitting meditation, and walking meditation.
You will start to experience the power of being in the present. You will be able to reflect on your experiences and allow yourselves to live life fully, not caught in patterned habits of reactivity. Instead of reacting to experience, you can choose to respond creatively.
This week the focus will be on developing your ability to concentrate and systematically expand your field of awareness. As you practice mindfulness, you will learn to remain calm and engaged in challenging life experiences. This will help you in disidentifying with negative thoughts and maintain greater emotional regulation during stressful situations.
You will learn about the physiological and psychological bases of stress reactivity and experience mindful strategies for responding in positive, proactive ways to stressful situations.
Time for some action, it’s been four weeks into the course, by now you will be familiar with the foundation of mindfulness and its practices. You also would have developed a mindful practice and applying it effectively to reduce stress or facing a difficult situation.
This week you will specifically identify areas of your life wherein you might be stuck repeating, these areas can be relationships, job, career, or money. Apply mindfulness techniques to identify unhealthy patterns, intense emotion, or condition and explore the effect of reactivity in various areas of your life.
This week can lead to an avenue for fostering transformational learning by increasing your awareness and openness to your experiences.
Living resiliently is more than just “bouncing back.” It is about shifting our perceptions, changing our responses, and learning something new.
This week you will focus on strategies to broaden and build several inner resources that help us strengthen our resilience through mindfulness practice.
You will learn the fundamentals of interpersonal mindfulness i.e. Application of compassion, acceptance, openness, and creativity when communication is plagued by strong emotions. You will experience various effective styles for creative interpersonal communication.
A day-long guided retreat will take place between weeks six and seven.
This will be a six-hour-plus session that 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.
As we approach the concluding weeks of the program, the focus will be learning how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.
Having a dedicated regular practice of mindfulness is of utmost importance, you will explore various ways so that you can integrate mindfulness more fully into your life.
By the end of this week, you will most likely know and experience a broader sense of awareness and non-judgmental mindfulness in your decision-making process.
As we enter the final week of the program, you will learn about the resources, as well as the support systems that exist to help you maintain mindfulness practice.
This week the emphasis is on reviewing everything that you have learned over the weeks and carry on the momentum in the coming months and years to come. As your practice evolves you will continue to learn and grow in new directions.
The final lesson marks the beginning of your new life that allows you a greater sense of connection to your life inwardly and outwardly.
What Will You Receive In This Program
1. Complete Online Training:
The course schedule consists of eight weekly classes and one day-long class including 16 hours of downloadable video and audio instructions on mindfulness meditation, stretching, mindful yoga, and guidance for enhancing awareness in everyday life.
2. A Year Of Mindfulness
You will receive weekly e-mails with practice suggestions to help you live more mindfully all year. This will ensure you are on track and do not drift from your regular mindfulness practice.
3. Online Workbook & Journal
You will be provided with an online journal to record and reflect on your experiences. I suggest you do this activity religiously this will keep you engaged and help in your decision-making process.
4. Certificate Of Completion
After successfully completing the 8-Week course you will be presented with a Certificate of Completion which can help you in your career.
5. THREE Bonus Programs (Limited Period ONLY)
An Audio practice in which Florence Meleo-Meyer discusses the life-changing power of kindness.
Deepen your practice with Jon Kabat Zinn’s groundbreaking audio-learning program – Over 10 hours of teachings and practices.
An additional day of mindfulness to help you go deeper and explore the practices you will learn.
How Much Does This Course Cost
As I write this post this entire 8-Week Online Course is available at a deep discounted one-time price of $197. The regular price of this program is $297. So avail the $100 discount before the promotional offer ends.
You can even buy this course in 3 monthly equated installments of $79 each. You can choose this option if the same suits you.
Whichever option you choose, be rest assured, that you are backed by 1-Year 100% Money Back Guarantee. So if you are not happy for any reason or the program does not meet your expectation then simply return it for a full refund.
The fruits of mindfulness practice extend far beyond what can be tested in a clinic or hospital. By intentionally orienting your lives towards the present moment, you often experience a greater delight in what the world is offering you right now instead of deferring your happiness for some time in the future. You become more attentive to your relationships, your day-to-day decisions, and the many ways you are supported and embraced by life.
If you are thinking of beginning your own adventure in mindfulness, then there’s no better time to begin. Join the two expert teachers, Florence Meleo-Meyer and Dr. Saki Santorelli in the Mindfulness-Based Stress Reduction program and increase your ability to reduce stress, pain, illness, and medical symptoms while also learning to live life more fully.
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