Mindfulness-Based Stress Reduction

What is MBSR?

Mindfulness-Based Stress Reduction (MBSR) is an 8-week structured training in mindfulness meditation and gentle movement. It was developed in 1979 at the University of Massachusetts Medical School by Dr. Jon Kabat-Zinn.

Originally created for people living with chronic illness and pain, the program is now widely practiced and researched across medical, psychological, and educational settings.

MBSR is not a quick stress-relief technique. It is a systematic training in attention, awareness, and the way we relate to our experiences.

Who Is This Course For?

This course may be supportive if you:

  • Experience ongoing stress or internal pressure

  • Notice patterns of overthinking or reactivity

  • Live with chronic pain or health-related challenges

  • Feel emotionally overwhelmed at times

  • Want to develop a steady mindfulness practice

  • Are navigating change, uncertainty, or transition

You do not need prior meditation experience.

What is required is a willingness to practice consistently over the 8 weeks.

How the program works?

Over the course of 8 weeks, participants learn to:

  • Recognize stress patterns as they arise

  • Notice the difference between reacting and responding

  • Develop greater awareness of body sensations, thoughts, and emotions

  • Build the capacity to remain present in challenging moments

The emphasis is on experiential learning. Rather than discussing mindfulness conceptually, we practice it directly.

Course Structure

The program includes:

  • 8 weekly sessions (2.5 hours each. A total of 26 hours including the All-Day Session)

  • One all-day silent retreat between weeks 6 and 7

  • Recorded guided practices: body scan, sitting meditation, and gentle mindful movement

  • Handbook with theory and exercises to support home practices

  • Group dialogue and reflection

  • Daily home practice (approximately 30–45 minutes)

Research and Effects

MBSR is one of the most widely researched mindfulness programs worldwide.

Studies over the past four decades suggest that regular practice may support:

  • Reduced symptoms of anxiety and depression

  • Improved emotional regulation

  • Greater resilience in stressful situations

  • Better sleep quality

  • Increased body awareness

  • Reduction in chronic pain symptoms

This course is not a substitute for medical or psychological treatment. It can, however, complement existing care.

Dates and Format

Format: Live online (Zoom)
Language: Spanish

Duration: 8 weeks + full-day retreat

Dates: To be announced
Group size: Maximum 10 participants

 

Registration will open soon. You may join the interest list to be informed when dates are confirmed.

Price

Course fee: €350 – €450 Sliding Scale

 

You are invited to choose the amount that reflects your financial situation.
Choosing a higher tier helps support accessibility for others.

Register

Registration includes a brief introductory conversation to ensure the course is a good fit.

Join the interest list