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This online Mindfulness-Based Stress Reduction (MBSR) course is 100% free, created by a fully certified MBSR instructor, and is based on the program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School.
Practice Sheets. [print PDF file or download WORD file to record your daily practices] Formal Practice PDF or WORD format - Raisin Meditation & Body Scan. Informal Practice PDF or WORD format - Simple Awareness and/or Mindful Eating. All of the guided practices can be found through the top menu.
The Palouse Mindfulness course is 100% free and is designed for people who are not able to take a live MBSR course for financial or logistical reasons. More than 7,000 graduates from 100 countries have completed all the course requirements (see Map of Graduates).
Included in this course is a series of guided mindfulness practices, all of which are available to anyone, free of charge, to be listened to here or downloaded to another device (e.g., iPod or MP3 player). In addition to accessing the practices here, they are available through the menu to the left.
Un programa de reducción de estrés basado en Mindfulness. Este curso de formación en MBSR en linea es 100% gratuito, está creado por un instructor certificado en MBSR, y se inspira en el programa fundado por Jon Kabat-Zinn en la Escuela de Medicina de la Universidad de Massachusetts.
Sitting Meditation (32 min) Before doing this meditation for the first time, please read the Description of the Sitting Meditation. This 32-minute version is best to use for the 8-week MBSR course, but a 20-minute version is also available. Your browser does not support the audio element.
Mindfulness-Based Stress Reduction (MBSR) is a blend of meditation, body awareness, and mindful movement: learning through practice and study how your body handles (and can resolve) stress neurologically.
Body Scan (32 min) Before doing the Body Scan meditation for the first time, please read Description of the Body Scan. This 32-minute version is best for the 8-week MBSR course, but a 20-minute version is also available. Your browser does not support the audio element.
Contents for Weeks 1-8. The contents for each of the eight weeks can be added later, as you progress through the course. This is the way we do it in the live MBSR class - students get that week's materials at the beginning of each weekly class.
Palouse Mindfulness students who have successfully completed the body of the course (see Requesting a Certificate) will receive a coupon allowing them to participate in a one-day live online MBSR retreat, led by a qualified MBSR instructor, at no cost.