Mindfulness-Based Stress Reduction Course (MBSR)
What Is MBSR?
The Mindfulness-Based Stress Reduction (MBSR) program was originally developed at the University of Massachusetts Medical Center in the late 1970s by Jon Kabat-Zinn, PhD. It is an eight-week, evidence-based, highly experiential course that is currently offered at more than 250 hospitals, universities, and clinical settings in the United States and around the world and has been featured recently in Newsweek, Time Magazine, and 60 Minutes.
MBSR's primary aim is to develop skills that can be flexibly applied in everyday life to stress, pain, and illness. Through experiential learning and discussion during class, as well as through daily mindfulness practice at home, participants learn and refine a range of self-regulatory skills that involve finely tuned attention to thoughts, emotions, and physical sensations.
The MBSR Program Involves:
- A group Orientation session. Orientations are offered free of charge on the first Monday of each month as described below. The Orientation is required so that you can determine if the MBSR program is a good fit for you.
- An eight-week program that meets once per week for 2-2.5 hours, consisting of:
- Instruction and group practice of several formal mindfulness meditation practices: sitting meditation, body scanning, and mindful movement
- Instruction and group practice of mindful hatha yoga, a series of gentle stretches and postures. Modifications and chair yoga are offered.
- Discussion of the roles of stress, thoughts, and emotions as they may contribute to anxiety and distress, and chronic pain and illness.
- Daily Home Practice: meditation practice at home with the guidance of CDs or downloads
- A Retreat Day in the second half of the course.
Who Can Benefit From MBSR?
According to the American Academy of Family Physicians, up to two-thirds of all office visits to family doctors are for stress-related symptoms. Depression and anxiety disorders are associated with chronic illness and chronic pain and should be addressed as part of the overall management of health problems. MBSR may help reduce medical symptoms and psychological distress as well as the need for clinical services.
Health Benefits of MBSR
- Reduced pain
- Reduced medical symptoms
- Improved immune system function
- Improved mental health
- Decreased stress hormones
- Improved sleep
Mindfulness meditation has been researched in conjunction with:
- Chronic pain
- Cancer quality of life
- Heart disease and risks
MBSR Course Schedule
MBSR courses are typically offered in the early Spring, Summer, and Fall. To receive updates about newly scheduled courses, please email email@example.com.
Orientation Schedule (2015-2016)
Attendance at an Orientation Session is required for MBSR course registration.
Orientations are free of charge and held on the first Mondays of each month from 7-8:30 p.m. at the Center for Integrative Medicine. Orientation attendance can be applied to registration in any future MBSR course at the Center for Integrative Medicine.
- Monday, August 1
- Thursday, September 1
- Monday, September 12 (tentative)
- Monday, October 3
- Monday, November 7
- Monday, December 5
You may register at an Orientation Session.
Upcoming 8-week MBSR Courses
Thursday Evenings, September 15 - November 3, 6:30-9:00 p.m.
First class is 6:30-9:30 p.m.
Day of Mindfulness: Saturday, October 22, 9:30-4:30 p.m.
Teachers: Deanna Burkett
Please email firstname.lastname@example.org to receive updates.
2-Session Mindfulness Workshop
In this 2-session introductory workshop participants will be guided in two mindfulness meditation practices. Sessions are experiential and interactive and include time for discussing the experience of mindfulness and exploring its application to everyday life. Between sessions 1 and 2, participants will be encouraged to practice meditation at home. Guided meditation audio will be provided to support home practice.
When: Tuesday Evenings, August 2 and 9, 2016, 6:30-8:30 p.m.
Where: UPMC Center for Integrative Medicine; 580 S. Aiken Ave. Suite 310, Pittsburgh, PA, 15232
Teacher: Deanna Burkett
Materials required: None
Cost: $50; Open to 15 Participants; Course slots filled in the order of completed registrations; a wait-list will be started if the course fills.
2-Step Registration Process
- Follow the Registration Deposit Instructions described below to make a $10 deposit. NOTE: This does not secure your spot until you have sent the email described below.
- Email email@example.com with the subject line, "August 2-Session Workshop Registration," and indicate the type of deposit you have made. Please do not email until AFTER you have made the deposit.
Note: Course registration will be confirmed via email when both deposit and email are received. Expressing interest in this course is not a substitute for registration. Course slots will be filled via registration process only.
Registration Deposit Instructions
- Credit Card: Call the Center for Integrative Medicine (412-623-3023) and provide credit card information to front desk staff. Reference the 2-Session Mindfulness Workshop. Payment will NOT be processed until class begins.
- Check: Mail a $10 check to the Center for Integrative Medicine (address above in Location heading, Attn: Deanna Burkett). Make the check payable to Center for Integrative Medicine You will pay the balance at Session 1.
- Cash: Bring a $10 deposit to Center for Integrative Medicine. Reference the 2-Session Mindfulness Workshop. You will pay the balance at Session 1.
Payment Terms: Deposits and payment for the course will NOT be processed until the course begins. If you register but then need to withdraw from the course, please notify firstname.lastname@example.org on or before Friday, July 29, and we will void your deposit information. Failure to withdraw from the course either without notice or AFTER July 29 will result in a $10 fee. There are no refunds after the first session.
For more information: Contact email@example.com.
Continuing education (CEU) credits will be offered for nurses, psychologists, social workers, and licensed counselors through Western Psychiatric Institute and Clinic of UPMC.
Orientation Sessions and MBSR Courses are led by Carol M. Greco, PhD and Deanna Burkett, MA, MS, RYT. Dr. Greco has practiced meditation for 21 years and is certified as an MBSR teacher by the UMass Center for Mindfulness in Medicine, Health Care, and Society. Deanna is an experienced meditator who has completed required MBSR teacher trainings at UMass Center for Mindfulness in Medicine, Health Care, and Society.