What is MBSR?
MBSR is an eight-week course in which mindfulness and meditation are conveyed in an experience-based, comprehensive and professional way. It consists of weekly 2.5/3-hour teaching units. The course is based upon a holistic approach that includes practical, everyday mindfulness exercises for stress reduction. The exercises are practiced together in the course and then deepened by the participants at home using practice CDs.

The following three basic exercises are learned during the course:

  • Body Scan – a mindful body awareness exercise
  • Different forms of mindfulness meditation while sitting, walking or standing
  • An introductory Yoga exercise series

In the MBSR-course, background knowledge on the development of stress is conveyed through short lectures and group work. Topics which focus on dealing with stress in a healthy manner are developed and discussed. In addition, instructions for self-observation, particularly in stressful situations, are given. Practical exercises and theory units are interlinked closely. This facilitates the ability for self-reflection and the recognition of the interdependence of our own behaviours and the resulting consequences.
The course participants become familiar with alternative possibilities and creative behaviours, through which they can achieve positive changes for their health and their life.

 Foundation
MBSR was developed in 1979 by Prof. Jon Kabat-Zinn and his colleagues at the Massachusetts University Hospital and applied and evaluated at the “Stress Reduction Clinic”, which was founded for this work.
In the beginning, MBSR was mainly used for the alleviation of chronic physical illnesses. Today, it is also used to prevent stress-related illnesses and to support the development of a healthy lifestyle. MBSR is taught worldwide in inpatient and outpatient settings, in educational and social institutions and also in companies.

Current State of Research
Numerous scientific studies prove the effectiveness of the program. The studies impressively document the following changes:

  • Persistent reduction in physical and mental symptoms
  • A more effective coping with stressful situations
  • Increased ability to relax
  • Growing self-confidence and acceptance
  • More vitality

Further Readings

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness
Jon Kabat-Zinn, 2013

Mindfulness-Based Stress Reduction: The MBSR Program for Enhancing Health and Vitality
Linda Lehrhaupt, Petra Meibert, 2017

A Mindfulness-Based Stress Reduction Workbook – Second Edition
Bob Stahl, Elisha Goldstein, 2019