Mindfulness-Based Stress Reduction (MBSR).
An evidence-based 8-week program grounded in the cultivation of mindful awareness and the capacity to be more fully present in your own life.
What is MBSR?
The life you are living
deserves your full attention.
Most of us move through our days on autopilot: reacting, rushing, half-present. We're there but not quite there. We're fine, mostly, except for the low-level hum of stress that never quite goes away.
Mindfulness-Based Stress Reduction (MBSR) was developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979. It’s the most researched mindfulness program in the world, with decades of evidence showing its effectiveness for stress, anxiety, chronic pain, burnout, depression, anger, OCD, and overall wellbeing.
Participants in the MBSR course are introduced to, and trained to cultivate, mindfulness: a particular type of awareness that arises from paying attention, in the present moment and without judgment, all in the service of kindness and compassion.
Week by week, you learn to be more fully present with your own experience—your body, your breath, your thoughts, your emotions, and the moments of your life as they actually are. Not as a concept to understand intellectually, but as a capacity you develop through direct practice.
“You can’t stop the waves, but you can learn to surf.” — Jon Kabat-Zinn
The program includes mindfulness meditation, mindful movement, yoga, and body awareness practices. You’ll learn to respond to stress with awareness instead of running on autopilot.
Research consistently shows MBSR is associated with significant reductions in stress and anxiety, improved sleep, greater emotional regulation, reduced symptoms of burnout and depression, and a stronger sense of overall wellbeing.
To learn more about MBSR and the research behind it, visit the American Mindfulness Research Association.
What mindfulness actually is
Mindfulness is not a technique.
It’s a way of being.
Jon Kabat-Zinn defined mindfulness as the awareness that arises from paying attention, on purpose, in the present moment, non-judgmentally, in the service of kindness and compassion. That definition is deceptively simple. Most of us move through our days somewhere other than the present moment: replaying the past, anticipating the future, or operating on autopilot through the demands of the day. We’re present in body but somewhere else entirely in mind.
MBSR doesn’t ask you to stop thinking or achieve a state of calm. It cultivates a fundamentally different relationship with your own experience, one in which you learn to notice what’s actually happening, in your body, your breath, and your mind, without immediately reacting, fixing, or pushing it away. Over eight weeks, through formal practice and daily life, that capacity grows.
“The present moment is the only time anyone ever has for perceiving, learning, growing, healing, and transforming.” Jon Kabat-Zinn
The stress reduction that MBSR is known for is real and well-documented. But it’s a natural outcome of this deeper shift, not a technique applied to a problem. When you learn to be more fully present with your own experience, things change. Not because the difficulties disappear, but because your relationship to them does.
Who this course is for
For anyone who wants to be
more present in their own life.
MBSR is open to all adults. No prior experience with mindfulness or meditation is required. The course is designed to be fully accessible to beginners while also offering genuine depth for those with an existing practice.
People come to MBSR for many reasons: chronic stress, anxiety, depression, burnout, difficulty sleeping, the feeling of always being in reactive mode. But they often discover something broader than relief from symptoms: a different way of being with themselves and their lives.
Healthcare providers, therapists, caregivers, and others in high-demand roles often find MBSR especially meaningful. The skills it develops, including awareness, steadiness, and the ability to respond rather than just react, are directly applicable to both the personal and the professional. Courses are held in small groups of 8–10 and are co-facilitated.
Most people who come to MBSR aren’t looking to become meditators. They’re looking for a way to feel more at home in their own lives. MBSR offers both.
People who complete MBSR often find they can:
- —Bring greater awareness and presence to their daily experience
- —Respond to difficulty with more steadiness and less automatic reactivity
- —Recognize stress and anxiety patterns in the body and mind
- —Develop a sustainable mindfulness practice rooted in direct experience
- —Feel more at home in their own lives and relationships
Course structure
What the 8 weeks
look like.
Weekly sessions
- ★Required Orientation Session (1.5 hours)
- 1Introduction to Mindfulness; Participatory Medicine; Wholeness & Capability
- 2Perception and Creative Responding
- 3The Power of Being Present
- 4Stress: Its Origins and Mindful Responses
- 5Stress Reactivity and Responding
- ★All-Day Silent Retreat (7 hours)
- 6Mindful Communication
- 7Lifestyle and Behavior Patterns
- 8Keeping the Practice Alive
What each session includes
Each session includes guided mindfulness practices, group inquiry, mindful movement including yoga, and home practice assignments. The course is experiential, so the learning happens through direct practice, not just instruction. The in-person, small group size creates the conditions for something that self-study simply cannot.
MBSR is a 27-hour program. CE credit information will be available when the next course is scheduled. Check back or join the interest list to be notified.
For mental health professionals, MBSR also provides a foundation for integrating mindfulness practices into clinical work.
8
Weekly sessions
2.5h
Per session
7h
All-day retreat
1.5h
Orientation session
Pricing
Full course pricing is shared when registration opens. If you have questions about cost before joining the interest list, feel free to reach out.
Next cohort forming
The next cohort is
forming now.
There is no MBSR course scheduled at this time, but the next cohort is forming. MBSR typically runs twice a year: once in fall and once in early winter. Because courses are kept intentionally small (just 8 to 10 people), spots fill quickly once registration opens. Adding your name to the interest list is the best way to make sure you don’t miss out.
Interest list members get early access to registration before it’s announced publicly, full course details, and priority enrollment.
- Be notified when the next course is scheduled
- Receive full course details: dates, cost, format, location
- Get early registration access
- Be included in priority enrollment
This is not a commitment to register. It simply adds you to the MBSR interest list.
When registration opens, you’ll be asked to complete a short confidential background form to help ensure the course is a good fit for where you are right now.
Questions? Reach out at linnea@compassionatemind.com
MBSR Interest List
Add me to the list
Fill out the form below and we’ll be in touch when the next course is scheduled.
Common questions
MBSR FAQs.
What is Mindfulness-Based Stress Reduction (MBSR)?
MBSR is an evidence-based, 8-week program that focuses on stress reduction by cultivating mindfulness, a present moment awareness that leads to responding rather than reacting to thoughts, emotions, sensations, urges, and to others and all of life. Through guided meditation, mindful movement, body awareness practices, and group discussion, you’ll develop practical mindfulness skills that help you be more fully present in your own life.
What’s the difference between MBSR and MSC?
Both are evidence-based 8-week mindfulness programs, but they have different emphases. MBSR focuses on stress reduction by cultivating mindfulness, a present moment awareness that leads to responding rather than reacting to thoughts, emotions, sensations, urges, and to others and all of life. MSC focuses specifically on self-compassion: learning to treat yourself with the same kindness you’d offer a good friend.
Many people find both programs valuable and complementary. If you’re drawn to both, MBSR is often a good starting point, and MSC builds naturally from there. That said, there’s no required order. You can start with whichever speaks to you most.
Who is this course for?
MBSR is for anyone who wants to be more present in their own life. People often come for a variety of reasons such as chronic stress, anxiety, burnout, difficulty sleeping, or feeling in reactive mode. No prior meditation experience is needed; the course is designed to be accessible to complete beginners while also offering depth for those with an existing practice.
What is the orientation session?
MBSR includes a required 1.5-hour orientation session before the course begins. This is an opportunity to learn more about the program in depth, meet the facilitators, ask questions, and make sure MBSR is a good fit for you right now. Attendance at orientation is required to participate in the full course.
Do I need prior experience with mindfulness or meditation?
No prior experience is necessary. MBSR is specifically designed to be accessible to complete beginners while also offering depth for those with an existing practice.
How much time does the course require?
The course includes eight weekly sessions of 2.5 hours each, plus a 7-hour all-day silent retreat — a total of 27 hours of instruction. You should also plan to practice mindfulness for 30–45 minutes a day throughout the course. Consistent home practice is an important part of the program. MBSR also includes a required 1.5-hour orientation session.
What if I can’t attend all the sessions?
We ask that you commit to attending all sessions, including the all-day retreat, as each class builds on the previous one. If you anticipate missing more than one session, we recommend waiting for a future course to get the full experience. That said, life happens. If something unexpected arises, your facilitators will help you catch up on missed content.
What is the all-day retreat like?
The all-day retreat is a 7-hour practice day typically held between weeks 5 and 6. Participants are silent throughout the retreat so they can experience the “being-ness” that emerges without their words, while the facilitators guide a series of mindfulness practices that deepen and build upon each other and the 8-week class themes. Retreat day is an opportunity to deepen your practice in a supported, quiet environment. Most people find it one of the most valuable parts of the course.
What is the class size?
Classes are limited to 8–10 participants to create an intimate, supportive environment. A minimum of 8 participants is required for the course to run.
Who are the facilitators?
MBSR is co-facilitated by mental health professionals who bring years of professional and personal practice, including Linnea Clouse, LPCC, LICDC, ATR-BC, and Kevin Kraska, BFA, MSW, LISW-S, CTMH.
Linnea came to MBSR through years of mentorship and deep personal practice and brings both clinical expertise and lived experience to the work. To learn more about Linnea, click here.
Kevin Kraska has created and facilitated dozens of mindfulness-based seminars, intensives and retreats since 2010, both locally and nationally. Kevin participated in an immersive 5-year apprenticeship to facilitate MBSR from 2010-2015, and he is now an MBSR teacher trainer and mentor in the Central Ohio area. Kevin is also the author of Coming Home To Yourself ~ Lovingkindness for the Wounded Heart, a strong practice that encourages focused lovingkindness and self-compassion. Kevin is known for his gentle, strong leadership and enjoys bringing spaciousness, humor and sometimes music into his facilitation of mindfulness programs.
Do you offer Continuing Education (CE) credits?
MBSR is a 27-hour program. CE credit information will be available when the next course is scheduled. Join the interest list to be notified when full course details are announced.
What is the registration process?
Once registration opens, the process has a few steps. You’ll complete a registration form on this page with basic information. I’ll then send you a link to a confidential background form through a secure portal. This helps ensure the course is a good fit for where you are right now. You’ll also complete a liability form through the same portal. Once the forms are reviewed, you’ll receive a payment link to complete your registration.
If anything in your background form suggests the course may not be the right fit at this moment, I’ll reach out directly to have a conversation. That’s not a closed door, just a chance to make sure the timing is right for you.
Is this therapy?
MBSR is an evidence-based skills training program, not therapy and not a substitute for therapy. The emphasis is on building mindfulness skills and stress resilience rather than addressing old wounds or processing past experiences. While participants often find it meaningful and sometimes therapeutic in effect, MBSR is not group therapy.
If you are currently in therapy, MBSR can complement that work well. If you’re unsure whether MBSR is right for you at this time, feel free to reach out and we can talk it through.
What is the cancellation policy?
A full refund (minus a $50 processing fee) is available for participants who withdraw at least one week before the first class. A 50% refund (minus a $50 processing fee) is available if requested before the start of class two. No refunds are issued after class two. Refunds are processed within 10 business days.
Are you interested in bringing MBSR to your organization?
Yes — private MBSR courses and mindfulness workshops for organizations are available. If you’re interested in bringing MBSR to your team, hospital, or community, reach out at linnea@compassionatemind.com to start the conversation.
Also offered individually
Interested in mindfulness
in a one-on-one setting?
Mindfulness is also woven into individual therapy. If you’re curious about exploring mindfulness in a more personal context, or want support integrating practice into your daily life, reach out to talk about therapy.
Learn more about Mindful Self-Compassion (MSC) or Self-Compassion for Healthcare Communities (SCHC).