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 one of the most researched mindfulness programs in the world, with decades of evidence showing its effectiveness for stress, anxiety, chronic pain, burnout, and overall wellbeing.
MBSR trains a particular quality of awareness, intentional, present-moment, and non-judgmental. Not as a concept to understand intellectually but as a capacity to develop through direct practice. 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.
"You can't stop the waves, but you can learn to surf." — Jon Kabat-Zinn
The program draws on formal mindfulness meditation, mindful movement including yoga, and body awareness practices. The goal is not to eliminate stress — that's neither realistic nor the point. The goal is to develop a fundamentally different relationship with your own experience, one grounded in awareness rather than automaticity, in response rather than reaction.
Research consistently shows MBSR is associated with significant reductions in stress and anxiety, improved sleep, greater emotional regulation, reduced symptoms of burnout, and a stronger sense of overall wellbeing.
To learn more about MBSR and the research behind it, visit UMass Center for Mindfulness.
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. 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 existing practice.
People come to MBSR for many reasons: chronic stress, anxiety, 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.
After completing MBSR, participants are able to:
- ✓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
- 2Perception and Creative Responding
- 3Mindfulness in the Body
- 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 fundamentally experiential — the learning happens through direct practice, not just through instruction.
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
Next cohort forming
The next cohort is
forming now.
There is no MBSR course actively scheduled right now, but the next cohort is forming. 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'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, body awareness, and learning to respond rather than react to the demands 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.
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 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. 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.
What is the all-day retreat like?
The all-day retreat is a 7-hour silent practice day typically held between weeks 5 and 6, though the exact timing may vary by cohort. It's an opportunity to deepen your practice in a supported, quiet environment. Participants are guided through a series of mindfulness practices throughout the day. Most people find it one of the most valuable parts of the course — and also one of the most challenging to commit to in advance.
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 Linnea Clouse, LPCC, LICDC, ATR-BC, and a team of trained co-facilitators. Linnea came to MBSR through years of mentorship and deep personal practice and brings both clinical expertise and lived experience to the work.
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.
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).