Mindfulness-Based Stress Reduction (MBSR): 8-Week Program
An evidence-informed curriculum to reduce stress, improve focus, and build resilient habits.
Our MBSR follows the original structure popularized by Jon Kabat-Zinn, adapted for modern life and delivered with cultural sensitivity. Suitable for beginners and experienced practitioners.
Outcomes & Skills
- Recognize stress triggers and respond with awareness
- Develop a regular mindfulness practice (formal & informal)
- Improve emotion regulation and self-compassion
- Enhance focus, sleep quality, and overall well-being
Weekly Curriculum
1. Awareness & Autopilot
- Orientation
- Body Scan practice
- What is mindfulness?
Daily body scan (10–20 min) + noticing autopilot moments.
2. Perception & Stress
- How perception shapes experience
- Stress reactivity
Pleasant event calendar + mindful movement (gentle).
3. Presence in the Body
- Mindful movement
- Working with sensations
Mindful movement video + 3-minute breathing space.
4. Stress Reactivity to Response
- S.T.O.P. technique
- R.A.I.N. for difficult emotions
Practice STOP during daily stressors; note reflections.
5. Communication & Compassion
- Mindful listening
- Self-compassion basics
Loving-kindness (short form) 3–4×/week.
6. Thoughts Are Not Facts
- Cognitive awareness
- Relating to rumination
Labeling thoughts practice; journal 5–10 min.
7. Maintaining Practice
- Habit design
- Values-aligned routines
Design a 10-min daily practice that fits your life.
8. Bringing It All Together
- Review & next steps
- Resources
Create a personal mindfulness plan for 4 weeks.
Silent Practice Day (Optional)
An extended, guided period of silence to deepen practice: sitting, walking, mindful movement, and compassion practices.
Frequently Asked Questions
Do I need prior experience?
No. The program is beginner-friendly and also valuable for experienced practitioners.
What if I miss a session?
We provide brief recaps and suggested home practice. You can continue with the group.
Is this therapy?
MBSR is educational and skill-based. It is not a substitute for therapy or medical treatment.
Is there a sliding scale?
Yes. Please contact us to discuss options.
Program Pricing
Tuition: 480 CAD
Notes: Sliding scale available. Please inquire.