Mindfulness-Based Stress Reduction

MBSR
Held live via Zoom, Mindfulness-Based Stress Reduction is an eight-week course that will help you learn about the physiology and science of stress. You'll learn about a variety of mindfulness techniques - like guided instruction, gentle stretching, mindful yoga, mindful communication, and daily practices.

The course meets once per week for eight weeks, including an orientation session and one daylong Saturday or Sunday class. Orientation is one hour, and the following classes meet for 2.5 hours (the first class after the orientation session and the last class are 3 hours in length). These sessions will include individual, tailored instruction in mindfulness meditation practices, as well as group discussions, gentle yoga and stretching, daily homework, and related class materials. 

MBSR is about taking control of your life, being aware of influences that affect your health and wellbeing, and finding peace-of-mind and returning to balance in 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.

This class is appropriate for anyone wishing to improve their general health and wellbeing through a regular and consistent mindfulness practice. MBSR meets once weekly for 2.5 hours throughout an 8-week timespan. In addition to your weekly classes, you will deepen mindfulness practice at one all-day retreat.

Your course fee includes guided instruction in mindfulness meditation practices, individual reflection, small/large group dialogues, daily assigned practices or "homework", Individual, tailored instruction as needed or requested, downloadable meditations, and a course workbook.

For more than 15 years, the Center has offered unique mindfulness courses - we are a hub for mindfulness research, academic course instruction, and community mindfulness leadership and development. 

Your MBSR experience with us includes high-quality, cutting-edge instruction from expert teachers who are passionate about your health and wellbeing.

The 8-week MBSR program provides comprehensive training in developing and sustaining a mindfulness meditation practice. It is not a teacher training program and completing the course does not qualify the participant to teach MBSR. Completion of the 8-week MBSR program is, however, a prerequisite for beginning a standardized MBSR teacher training program or certification process.

To make disability-related accommodations, please contact Molly Buss, program and event manager (bussx057@umn.edu, 612-625-8164).

Mindfulness Courses Held Virtually:

Your health and wellbeing, and that of the community, are of the utmost importance to the Bakken Center for Spirituality & Healing. We are currently offering all of our Mindfulness Based Stress Reduction classes in a virtual format, live via Zoom.

All Center MBSR instructors completed the MBSR Teaching Online program offered by Brown University’s Center for Mindfulness, supporting the Center’s instructors in offering the 8-week MBSR program live online, with skill, ease and interactivity.

This course is approved by the National Board for Health & Wellness Coaching for 27.5 continuing education units (CEP # 100057).

Mindfulness-Based Stress Reduction Course Outline

Mindfulness-Based Stress Reduction Course Outline

Orientation Session

The orientation session is an interactive, hour-long session where you will meet the program instructor, learn more about the MBSR program's benefits, and understand the program scope and expectations. We also have a pre-recorded version available for those who aren't able to attend.

Week 1

Week 1

In this session 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 for MBSR and how it will be applied throughout the eight week program, as part of and in between the weekly sessions. 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.

Week 2

Week 2

Perception is key to mindful awareness. How we see things (or don't see them) - determines our actions and responses to our daily life circumstances. This week's session and 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 and understanding 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.

Week 3

Week 3

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 mindful awareness can impact sensations and experiences of both pleasure and discomfort in the mind and body.

Week 4

Week 4

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. This week, 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 more positive and skillful ways to stressful situations.

Week 5

Week 5

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 daily life. This week, you will begin to pay attention to the places where you might get stuck, or be repeating conditioned or unhealthy patterns. You will learn how to compassionately apply mindful awareness at the critical moment when you experience a challenging physical sensation, intense emotion, or a maladaptive response. Special attention will be given to exploring the effects of stress reactivity on one's health and overall wellbeing.

Week 6

Week 6

Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on mindfulness practices and transformational coping strategies that can enhance your resilience.  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 in applying mindfulness to your interpersonal communications, and in your daily relationships.

All-Day Retreat (Typically between week 6 & 7)

All-Day Retreat (Typically between week 6 & 7)

This day-long guided retreat will take place between weeks six and seven. The intensive nature of this 6.5 hour session is intended to help you integrate all that you have learned to date in the MBSR program, and support you in establishing a personal mindfulness practice.

Week 7

Week 7

Mindfulness is most effective when it is a lifetime commitment. This week, 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 mindful awareness and presence to every aspect of your daily life. You'll learn how to more confidently develop and apply mindful awareness to the changing circumstances of your life.

Week 8

Week 8

In the final week of the program, you will have a complete review of everything you've learned over the past eight weeks, with an emphasis on carrying the momentum you've built forward into the coming months and years. You'll be provided additional mindfulness resources, including Bakken Center resources and other community support to help you continue to integrate, learn, and grow your mindfulness practice. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.

Pay What You Can Pricing

The Earl E. Bakken Center for Spirituality & Healing is deeply committed to the wellbeing and flourishing of all communities. In order to make the Mindfulness-Based Stress Reduction course accessible to a broader audience, we have implemented a pay what you can fee for the course (registration options between $299-599).

The suggested registration fee is $449, but for those who are not able to pay the standard fee we have lower rates available. If you would like to support this initiative and are able to contribute financially, you can select a registration fee up to $599 to support others attending at the sliding scale rate.

We are also able to offer one volunteer position per course for in-person classes. The registration fee for this opportunity is $100 to show commitment to the course as our instructor depends on the volunteer's assistance. Contact the Bakken Center's community relations office to learn more (mindprg@umn.edu, 612-625-8164).

Learn more:

What Will I Learn in an 8 Week Mindfulness Class?