What Is MBSR? Mindfulness-Based Stress Reduction, Explained
MBSR is the best-known structured mindfulness course in the world: eight weeks of guided practice, originally designed for people living with stress, pain and illness.
If you have searched for a mindfulness course, a mindfulness class near you, or "mindfulness training", you will almost certainly have come across the letters MBSR. They stand for Mindfulness-Based Stress Reduction, a program that has shaped much of what is now taught as mindfulness in hospitals, universities, workplaces and community centers. This guide explains what MBSR is, what a course involves and what the research does and does not show.
Where MBSR came from
MBSR was developed by Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979. He set out to offer patients with chronic pain, stress-related conditions and long-term illness a practical way to work with their experience alongside their medical care. He drew on meditation practices with roots in Buddhist traditions, combined with gentle yoga, and presented them in a secular, structured form that did not require any particular belief.
The program spread steadily from there. It also became the basis for mindfulness-based cognitive therapy (MBCT), which combines MBSR's practices with elements of cognitive therapy and was designed to help people who have had repeated episodes of depression stay well.
What happens in an MBSR course
Although teachers vary in style, the core format is consistent:
- Eight weekly group classes, usually around two and a half hours each, with a group of perhaps 10 to 30 people.
- A day of practice, often a silent or mostly silent day, usually held between the sixth and seventh weeks.
- Daily home practice of around 45 minutes, typically supported by recorded guided meditations.
- An introductory or orientation session before the course begins, where the teacher explains what to expect and checks whether the course is a good fit.
The practices you learn
MBSR teaches a handful of formal practices and encourages bringing the same attention into everyday life.
- The body scan. Lying down, you move attention slowly through the body, noticing sensations without trying to change them. It is often the first practice taught.
- Sitting meditation. Attention to the breath, then widening to include sounds, sensations, thoughts and emotions as they come and go.
- Mindful movement. Simple, gentle yoga-based stretches done slowly, with attention to the body.
- Walking meditation. Slow, deliberate walking, feeling each step. There is more on this in our guide to labyrinth walking meditation.
- Informal practice. Bringing attention to ordinary activities: eating, washing up, brushing teeth. The essay Washing Dishes Meditation is a good example of the spirit of it.
Classes also include group discussion of what people noticed during practice, and some teaching on how stress works and how habitual reactions can be met with more awareness.
What the research says
Mindfulness programs, including MBSR and MBCT, have been studied a great deal, and the findings are encouraging but measured. The U.S. National Center for Complementary and Integrative Health (NCCIH) summarizes the evidence in its guide Meditation and Mindfulness: What You Need To Know. It notes that mindfulness-based approaches may help with symptoms of anxiety, depression and stress, and may help some people cope with pain, while also pointing out that many studies are small and that results vary.
The American Psychological Association gives a similar picture in its overview of mindfulness meditation. In the UK, the National Institute for Health and Care Excellence (NICE) includes group mindfulness-based cognitive therapy among the options for preventing relapse in people with recurrent depression who are currently well, in its guideline on depression in adults.
The honest summary is that MBSR is a well-researched, low-cost way for many people to relate to stress differently. It is not a cure for any condition, and it does not replace medical or psychological treatment.
Is MBSR right for you?
MBSR suits people who are curious about mindfulness and can commit to the home practice, which is where much of the learning happens. It can be demanding: you may notice difficult feelings more clearly before you notice relief, and some people find long periods of silence uncomfortable. The NCCIH notes that meditation is generally considered safe for healthy people, but that some people report unpleasant experiences.
Talk to a doctor or mental health professional first, and tell the teacher before enrolling, if you are currently dealing with severe depression, trauma, psychosis, or a recent bereavement or crisis. A good teacher will ask about this during orientation, and may suggest waiting or a different kind of support.
How to find a properly trained teacher
Anyone can call a course "mindfulness", so it is worth asking:
- Where did the teacher train to teach MBSR or MBCT, and for how long?
- Do they have their own established daily practice and attend retreats?
- Do they receive ongoing supervision?
- Is the course the full eight-week format, with the day of practice?
- How will they support you if difficult experiences come up?
Many hospitals and universities run courses, and some are offered online. In the UK, the British Association of Mindfulness-Based Approaches publishes good practice guidelines for teachers. A short introductory session is a sensible way to meet a teacher before committing eight weeks.
Trying the practices on your own
If a full course is not possible right now, you can still try the core practices. Our guide to mindfulness exercises for adults walks through simple versions of the body scan, the breathing space and mindful walking that take between one and twenty minutes.
A note on health. This guide is general information about wellbeing practices. It is not medical or psychological advice and is not a substitute for care from a qualified professional. If you are struggling, talk to your doctor or a licensed mental health professional. In the United States you can call or text 988 to reach the Suicide & Crisis Lifeline; in the UK, call NHS 111 or Samaritans on 116 123.