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THE MBSR ONLINE COURSE
Reduce Stress, Enhance Your Health & Achieve Balance in Your Life
Learn from the most scientifically studied, tested & proven mindfulness training program. Evidence-based practices and principles help you draw upon your inner resources for greater health, balance, and peace of mind.
Mindfulness-Based Stress Reduction
(MBSR)
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.
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 stress, pain, illness, and medical symptoms while also learning to live life more fully.
Since its inception, more than 24,000 people have completed the MBSR training program. They have been referred by more than 11,000 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 at UMass Memorial Medical Center.
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
Improved self-esteem
Greater energy and enthusiasm for life
Reductions in pain levels and an enhanced ability to cope with pain that may not go away
An increased ability to relax
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.
Some of the clinically proven benefits of MBSR include:
Stress REDUCTION
—from work, school, family, finances, illness, aging, grief, uncertainty about the future, and feeling “out of control”
DECREASED MEDICAL SYMPTOMS
—including chronic illness or pain, high blood pressure, fibromyalgia, cancer, heart disease, asthma, GI distress, skin disorders, headaches, and many other conditions
HEALTH ENHANCEMENT
—improved wellness and prevention; learning the “how” of taking good care of yourself and feeling a greater sense of resilience and balance
OVERCOME DISTRESS
—enhanced ability to overcome psychological distress such as panic attacks, depression, fatigue, and insomnia
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
DR. SAKI SANTORELLI
Saki F. Santorelli, EdD, MA, is the former director of the Stress Reduction Clinic and executive director of the Center for Mindfulness at UMass Memorial Medical Center. He is the author of Heal Thy Self: Lessons on Mindfulness in Medicine.
FLORENCE MELEO-MEYER
Florence Meleo-Meyer, MS, MA, is a senior MBSR teacher and a former member of the executive leadership team for the Center for Mindfulness at UMass Memorial Medical Center. She wrote, coordinated, and is featured on the video program Living Awake: Mindfulness Practices for Young Adults.
“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.”
— Richard R.
Here Are the Core Sessions to Help You Create Your Own Mindfulness Practice
ORIENTATION
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.
SESSION ONE
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.
SESSION TWO
Perception is key in mindfulness—how you see things (or don’t see them) will determine in a large part how you respond. This session and its 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.
SESSION THREE
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.
SESSION FOUR
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. In this session, 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.
SESSION FIVE
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. In this session, 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.
SESSION SIX
Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. In this session, 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.
ONLINE RETREAT
This day-long guided retreat will take place between sessions 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.
SESSION SEVEN
Mindfulness is most effective when it is a lifetime commitment. In this session, 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.
SESSION EIGHT
In the final session 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.
“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.”
— Amy
Here's What You'll Receive in this Life-Affirming Course in Conscious Living
The course schedule consists of eight regular sessions 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 downloadable video and audio instruction on mindfulness meditation, stretching, mindful yoga, and guidance for enhancing awareness in everyday life
- A Year of Mindfulness Series: You'll receive weekly e-mails with practice suggestions to help you live more mindfully all year.
- A Self-Guided Retreat—A Day of Mindfulness
- Certificate of Completion
You'll Also Receive These Special Bonuses
Bonus #1
Florence Meleo-Meyer discusses the life-changing power of kindness. (Audio download)
Bonus #2
Jon Kabat Zinn’s groundbreaking audio-learning program—over 10 hours of teachings and practices. (Audio download)
Bonus #3
An additional day of mindfulness to help you go deeper and explore the practices you’ll learn.
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Secure Checkout
All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.
100% Money Back Guarantee
If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.
Secure Checkout
All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.
100% Money Back Guarantee
If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.
Secure Checkout
All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.
100% Money Back Guarantee
If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.
Here's What People Are Saying About the Course
"MBSR is an amazing and life-changing program. I am already entering my seventh week and I can feel the impact it has had in my life and on those around me . . . The objectives are well-defined and the progression allows for the participant to go at their own pace."
— Asavari G.
"After completing three of the eight sessions, I am beginning to feel I'm developing an internal resource that I can bring to daily experience."
— Paula M.
"First of all I would like to convey my deep gratitude toward both the mentors, Saki and Florence . . . I am benefiting from this course and I can see my thoughts and experiences more directly now. Thank you for guiding me here!"
— ANNE A.
"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 . . . The meditations can be kept and repeated. The opportunity to journal and use a workbook alongside the material helps give the practices a more interactive nature."
— Lourenco
"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!"
— ANgel a.
About the Center for Mindfulness
The Center for Mindfulness 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 Jon Kabat-Zinn, the Center’s Stress Reduction Clinic is the place of origin of Mindfulness-Based Stress Reduction (MBSR). To date, more than 24,000 patients have completed the MBSR program at UMass. Worldwide, there are more than 750 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 Moyers’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.
or
————— or —————
Secure Checkout
All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.
100% Money Back Guarantee
If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.
Secure Checkout
All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.
100% Money Back Guarantee
If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.
Secure Checkout
All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.
100% Money Back Guarantee
If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.
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