8 Week Mindfulness Based Stress Reduction Programme


Mindfulness-Based Stress Reduction (MBSR) is an 8-week programme created and pioneered in the USA by Dr Jon Kabat-Zinn over the past 35 years in the Massachusetts Medical Centre. Mindfulness-Based Cognitive Therapy (MBCT) for Stress & Low Mood was then further developed from the original course by Professors Mark Williams, Zindel Segal and John Teasdale.

Evidence Based Results

Over the last 35 years, academic research in the fields of neuroscience, psychology and physical medicine have documented the wide-ranging benefits of learning to practice mindfulness, particularly with the 8-week Mindfulness Based Stress Reduction/Mindfulness Based Cognitive Therapy Courses.

Extensive research into 8-week MBSR and/or MBCT courses has shown that developing mindfulness may have a significant positive effect on:

  • Mental and physical health.
  • Developing greater self-awareness.
  • Increasing ability to manage stress.
  • Reducing anxiety and depression.
  • Reducing tension, anger and fatigue.
  • Enhancing relationships and communication.
  • Increasing vitality.
  • Aiding better sleep.
  • Developing stronger immunity.

Click here for more information and articles on the benefits of mindfulness

The Programme:

This 8-week course will have both a teaching and mindfulness mediation practice element. The teaching element will include a combination of insightful exercises to help understand the role of stress in our own lives and some small and large group discussions on aspects on mindfulness and our meditation practice. Every week course participants will also be introduced to different forms of mindfulness practice, including:

  • Sitting meditation.
  • Body awareness.
  • Gentle mindful movement.
  • Home practice.
  • Techniques to bring mindful moments in your day-to-day life.

What We Cover:

Over the eight weeks of the program, the practices we do help us learn techniques and foster attitudes to:

  • Become familiar with the workings of the mind, including the ways we avoid or get caught up in difficulties.
  • Notice the times when we are at risk of getting caught in old habits of mind that re-activate downward mood spirals or crank up anxiety levels.
  • Explore ways of releasing ourselves from those old habits and enter a different way of being.
  • Get in touch with an alternative way of knowing ourselves and the world.
  • Notice the small beauties and pleasures in the world around us instead of living in our heads.
  • Be kind to ourselves instead of wishing things were different all the time or driving ourselves to meet impossible goals.
  • Accept ourselves as we are, rather than judging ourselves all the time.
  • Be able to exercise greater choice in life, with a clearer view.
  • Make a commitment to showing up and building a regular practice over a series of weeks. It takes this kind of repetition over time to form new patterns of thinking and habits.
  • Meditate in a group with others and under the guidance of a mindfulness teacher who will provide you with a good source of insight and support.

Like all things that bring lasting change this can’t be rushed and an 8-Week Mindfulness Based Stress Reduction Course does require commitment.

The course consists of an online or in-person course (dependant on the course running at the time) for 2 hrs 45 mins per week for 8 weeks, 1 day of a 5 hr mini retreat and a home practice of approx. 45 min per day.

What previous course participants said about the course…

‘I would highly recommend this course for everyone. Judith, our tutor, was excellent! She was open, patient and empathetic to each and every single one of us and our experiences. Overall an excellent course. This course has enabled me to resource myself to cope with difficult thoughts and emotions and thoughts. It has really helped with how I respond to stress, which has also reduced my anxiety.’

‘The best money I’ve ever spent on myself. The peace and calm within myself is priceless.’

‘I learned lots of techniques I can build into my daily routine.’

‘I’ve learned a lot in this course. To live in the moment more…to live in being rather than doing mode. This all leads to a sense of contentment I haven’t felt in a long time and I am really enjoying it. I would recommend this course.’

‘This course is a really lovely way to learn to appreciate and pay attention to the simple things in life, instead of being in automatic pilot. The programme is very well laid out and provides a very safe space for members to get the most out of it.’

“Maybe the fear is that we are less than we think we are, when the actuality of it is that we are much, much more.”

Jon Kabat-Zinn