Mindfulness-Based Stress Reduction

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Since 2004, we have been offering Mindfulness-Based Stress Reduction (MBSR). MBSR is about taking control of our lives, being aware of influences that affect our health and wellbeing, and finding peace-of-mind and returning to balance with the throes of an oftentimes chaotic world. Developed by renowned practitioner and author Jon Kabat-Zinn, MBSR will teach you to consciously and methodically deal with stress, pain, illness, and the demanding challenges of everyday life. For a list of upcoming MBSR sessions, please click here.

Research is proving that we can learn to use our own innate resources to:

  • Cope more effectively with both short and long-term stressful situations
  • Increase our ability to relax and rejuvenate
  • Decrease physical and psychological symptoms from illness
  • Reduce pain levels and an enhanced ability to cope and deal with chronic pain

Participants will learn skills in mindfulness meditation and how to build upon personal strengths in order to respond more effectively to health challenges and offset the adverse effects of stress. The MBSR will help participants cope and live more fully with a wide variety of challenges, and to be present to all of life, including its joys.

This program is eight weeks and nine sessions long. Participants meet once per week for 2.5 hours (3 for the first and last session), and come together for a day-long Saturday or Sunday retreat.

The program cost includes:

  • Guided instruction in mindfulness meditation practices
  • Individual reflection, small/large group dialogues
  • Gentle stretching and mindful yoga
  • Daily assigned practices or "homework"
  • Individual, tailored instruction as needed or requested
  • CDs and workbook
  • A copy of Jon Kabat-Zinn's book Full Catastrophe Living
  • CEUs available for an additional $25 fee

Telephone-Based MBSR (tMBSR)

The Center also offers a telephone-based version of MBSR (tMBSR). The tMBSR incorporates all the exercises and homework of the Center’s community MBSR, but offers an alternative to those who cannot meet face-to-face for eight weeks. The tMBSR begins with an in-person, all-day workshop, providing participants with the opportunity to meet face-to-face with the instructor and one another. The next six sessions are conducted via a web-based conference call. The tMBSR concludes with an in-person, all-day, mostly silent retreat. tMBSR sessions are scheduled when there is enough interest or when requested by an organization.

Online MBSR (vMBSR)

The online MBSR (vMBSR) is offered with real-time computer and telephone-based sessions for people who are unable to attend an in-person MBSR session. Participants meet via a web-based platform once a week per week for 2.5 hours (3 for the first and last session). The day-long Saturday retreat uses the same technology. A PC or Mac computer with hard-wired (Ethernet) access to the internet with a microphone is required. A web-cam is not required.


The Center for Spirituality & Healing offers scholarships to MBSR participants in need. You can access the MBSR Scholarship Application here. No one is turned away due to ability to pay; partial and work scholarships are available, although a scholarship is based on both financial need as well as limited availability in any given program.

Registration and more information

To register online or learn about upcoming sessions, click here. Call 612-624-9459 or email mindprog@umn.edu for more information.

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  • Last modified on June 20, 2013