Mindfulness Based Stress Reduction (MBSR)
On this page you can learn about the MBSR course options to register for it. Next course starting on Sunday Jan 18th.
About MBSR
Mindfulness-Based Stress Reduction (MBSR) is an evidence-based training that teaches you to meet stress with awareness. Through guided meditations such as attentional focus, body-scan, gentle mindful movement, and everyday practices, you’ll build focus, emotional regulation, and resilience that carry into work and home. Developed in a clinical setting and validated by more than 4 decades of research, MBSR gives you practical tools to pause, choose a wise response, and feel more at home in your life—moment to moment. Beyond the cushion, you’ll learn integration practices including micro-practices—one-breath resets, mindful pauses, and cue-based check-ins—to weave mindfulness into real moments at work and at home, so calm, clarity, and wise action become everyday habits.
MBSR Course Structure
Live online interactive sessions on ZOOM
Orientation + 8 Weekly sessions 2.5 hrs each
One 7.5 hr All-Day Silent Meditation Retreat live online
Suggested daily home practice
Resources: Weekly home practice handouts + guided meditation audios for daily home practice
Upcoming MBSR Course
Next course begins on 18th January 2026 on Sundays between 09:00-11:30am EST except for the all day silent retreat that is on Saturday Feb 27th 9:00am – 4:30pm EST.
Course sessions: Jan 18, 25, Feb 01, 08, 15, 22, 27 (all-day), Mar 01, 08, 15.
Upcoming “Open MBSR” course
Please follow this link below and look for my name on that page to know more about this new type of MBSR course offered at Mindful Leader, starting on 2nd Feb 2026
Scientifically Tested Outcomes of MBSR
Here are clinically tested, evidence-based outcomes reported for the standard 8-week MBSR program (from randomized trials and meta-analyses).
Anxiety & depression: Small–moderate reductions versus usual care across diverse conditions; overall effects are reliable. JAMA 2014
In patients with diagnosed anxiety disorders, MBSR was noninferior to escitalopram (an SSRI) on clinician-rated severity and was well tolerated. In the anxiety-disorder RCT, MBSR had fewer adverse events than escitalopram while achieving similar symptom reduction. JAMA 2023
Perceived stress & quality of life: Consistent improvements in stress/distress and mental health–related quality of life in general populations; in oncology, MBIs (including MBSR) reduce anxiety and depression and improve HRQoL up to 6 months. JAMA 2014
Chronic pain & function: For chronic low back pain, MBSR improves pain bothersomeness and functional limitations at 26 weeks vs. usual care, with benefits seen up to 1 year. JAMA 2014
Sleep: In older adults with sleep disturbance, mindfulness training improved sleep quality and daytime impairment versus a structured sleep-hygiene program. JAMA 2015
Blood pressure (modest): Meta-analyses suggest standard MBSR can yield small reductions in SBP/DBP in people with elevated BP/hypertension. Effects are typically modest. AHA 2020
Burnout & workforce well-being: MBIs (including MBSR) reduce burnout and improve short-term wellness in clinicians/health-care workers. PMC 2021
Immunity strengthening: Classic work shows increased antibody response to influenza vaccine after mindfulness training; newer studies report reductions in pro-inflammatory gene expression/proteins in older adults, though broad biomarker meta-analyses find small effects overall. PubMed 2003
Note: Please use this information at your own discretion and do consult your trusted healthcare provider. This information is not intended to replace ongoing treatments or therapies you might be undergoing.
Contact Us
Please reach out with questions & stay in touch to learn about future courses and other information about science backed meditation programs.