Weekly Overview
The following MBSR curriculum provides a general framework and may be adjusted to accommodate the unique needs, insights, and discussions that emerge during the course.
Orientation: Introduction to MBSR
Participants are welcomed and introduced to MBSR as a secular, evidence-based practice. The session covers its history, scientific foundations, and potential benefits for daily life. Course structure, expectations, and challenges related to mindfulness practice are also discussed.
Class 1: Establishing a Mindfulness Foundation
Mindfulness is defined, including clarifications on what it is—and what it is not—while addressing common misconceptions. Participants engage in introductory practices such as mindful eating, focused attention meditation, and body scan meditation to cultivate present-moment awareness.
Class 2: Perception and Mindful Response
Meditation and self-reflection exercises deepen the exploration of mindfulness. The session introduces the role of perception and assumptions in shaping experiences and highlights the contrast between reactivity and responsiveness, demonstrating how mindfulness fosters skillful responses.
Class 3: The Power of Presence
Participants continue engaging in mindfulness practices while discussing challenges and insights from their experiences. Strategies for managing various experiences skillfully are introduced, along with an emphasis on recognizing and appreciating pleasant moments that often go unnoticed.
Class 4: Navigating Unpleasant Experiences
This session explores difficult emotions and sensations with curiosity and openness. The physiological and psychological effects of stress reactivity are reviewed. Mindful strategies for responding positively to stress are also discussed.
Class 5: Managing Discomfort with Mindfulness
Participants learn to apply mindfulness when facing strong physical sensations, intense emotions, or challenging thoughts. The concept of “Turning Toward” is introduced, encouraging deliberate engagement with discomfort rather than avoidance.
Class 6: Mindful Communication and Relationships
Mindfulness is applied to interpersonal interactions, emphasizing self-regulation and stress management in communication. Various communication styles and strategies are explored, demonstrating how mindfulness fosters thoughtful responses and helps regulate emotions in challenging conversations.
Class 7: Integrating Mindfulness into Everyday Life
Beyond maintaining a daily meditation routine, this session encourages participants to expand mindfulness into all aspects of life. Reflection on personal habits and lifestyle choices helps differentiate between nourishing and maladaptive behaviors.
Class 8: Sustaining and Personalizing the Practice
The final session provides opportunities for reflection, clarifying questions, and reviewing key course themes. Participants assess their mindfulness progress and discuss strategies for maintaining and deepening their practice beyond the course.
All-Day Retreat: Deepening Mindfulness Practice
This silent retreat offers participants an immersive experience to reinforce mindfulness skills. Engaging in established and new practices with minimal external distractions helps integrate mindfulness into everyday life while fostering deeper insights.