Mindfulness-Based Stress Reduction
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Overview
Mindfulness-Based Stress Reduction (MBSR) is an 8-week evidence-based program combining mindfulness meditation, body awareness, and yoga to manage stress, pain, and illness.
Program Structure
| Week | Focus | Practice |
|---|---|---|
| 1-2 | Body awareness | Body scan meditation |
| 3-4 | Mindful movement | Gentle yoga, walking meditation |
| 5-6 | Stress reactivity | Sitting meditation, breath work |
| 7 | Integration | Full-day silent retreat |
| 8 | Maintenance | Developing personal practice |
Core Techniques
- Body Scan Meditation — Systematic awareness of physical sensations
- Sitting Meditation — Focused attention on breath and thoughts
- Mindful Yoga — Gentle movements with present-moment awareness
- Walking Meditation — Contemplative slow walking practice
Evidence-Based Benefits
- Reduced perceived stress and anxiety
- Improved emotional regulation
- Better sleep quality
- Decreased chronic pain intensity
- Enhanced immune function
MBSR teaches participants to relate to their experience with curiosity and openness rather than judgment.
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