LIVE ONLINE 8-WEEK MINDFULNESS-BASED STRESS REDUCTION (MBSR) COURSE
Reduce Stress, Improve Resilience, Enhance Your Health & Find Greater Balance in Your Life.
Come together LIVE ONLINE to learn evidence-based practices and tools to help you cultivate skills that draw upon your inner resources for greater life satisfaction, overall health, and well-being.
“The Krame Center is inspired to create and offer programs that are both uplifting and practical. With integrity and care, programs are taught by experienced teachers who share the Krame’s high standards for wellness and well-being.”
Former Director of Curriculum and Teacher Training at the Center for Mindfulness at UMass Medical Center
“I am proud to be associated with The Krame Center, as well as a key contributor to the many outstanding programs they offer. Their unique ability to combine evidence-based, engaging, and meaningful content sets a high standard in this field.”
Renowned Keynote Speaker, Best-Selling Author, Mindfulness Advisor to the Dr. Oz Show
The world is experiencing an unprecedented level of stress.
Overwhelmed by work, family, life, technology, political and social unrest, and the constant news feed, why wouldn’t we be stressed? It’s important to recognize that while we can’t control what happens around us, we can control how we respond to the stress in our lives.
The 8-Week LIVE ONLINE Mindfulness-Based Stress Reduction program at The Krame Center for Mindful Living is backed by decades of scientific research and is taught by LIVE qualified instructors, trained in the official MBSR curriculum. Our course features interactive practices, exercises and classroom discussions.
Wondering if MBSR is right for you?
MBSR can help if you are experiencing:
the most scientifically tested and well-established mindfulness training program.
What MBSR practitioners experience:
So what is MBSR?
Mindfulness-Based Stress Reduction
The MBSR program, originally developed by wellness pioneer Jon Kabat-Zinn, introduces Mindfulness through specific practices involving breathing, meditation, gentle body movements, and other tools to incorporate Mindfulness into daily life.
The 8-Week Mindfulness-Based Stress Reduction (MBSR) Course was designed to help participants increase life-satisfaction and improve their well-being.
Decades of scientific research suggest that training in Mindfulness and MBSR can have a positive, if not profound, impact on overall health. This research has shown that Mindfulness is effective at reducing stress, anxiety, and depression while increasing resilience through a more balanced approach to life.
We may not be able to control what’s going on around us, but we can meet life's stressors more effectively. We can contribute to our own well-being by creating an “internal tool-kit” to become more resilient.
Mindfulness is a skill that can be cultivated to strengthen our capacity for paying attention to what’s happening in our lives, and in our bodies. Through an increased awareness we can question the accuracy of our own perceptions and invite new perspectives. This enables us to respond thoughtfully rather than reacting habitually, or automatically.
Developing self-awareness often results in a greater sense of connection to ourselves, our lives, and others.
In our 8-Week LIVE ONLINE MBSR course, you will learn how to focus attention and cultivate an awareness of the present moment with greater clarity, and sense of balance.
8-WEEK LIVE ONLINE MBSR COURSE WITH THE KRAME CENTER FOR MINDFUL LIVING
An easeful + supportive course format
8 Weeks of LIVE ONLINE Classes
24 total hours of LIVE instruction (including retreat) in Mindfulness-Based Stress Reduction, which includes the body-scan practice, sitting & walking guided meditations, yoga & mindful movement, and group exercises & discussions .
This 4-Hour Retreat is an opportunity to deepen your understanding of Mindfulness, and practice skills learned during the course in a group setting.
Regular emails from your instructor to reinforce learning, provide support, and reminders.
Home practice & access to meditation audio recordings.
Weekly LIVE ONLINE meditations.
PLUS, all MBSR graduates receive a certificate of completion, post course poetry & resource packets, access to quarterly retreats, and invitations to exclusive programming.
*Note: In order to receive certificate no more than 1 class can be missed unless arrangements are made with instructor.
8-WEEK LIVE ONLINE MBSR COURSE
Class Format & Flow
There is More Right With You Than Wrong With You
Our first class is built on the inherent truth that “as long as you are breathing, there is more right with you than wrong with you.” We introduce how Mindful Awareness, defined as “paying attention, on purpose, in the present moment, and non-judgmentally” is the foundation for learning how to approach the challenges and difficult situations that we are all faced with on a daily basis. You will discover how the present moment provides us with the only opportunity to perceive, learn, grow or change. Together we will learn about the fundamental principles of Mindfulness and explore mindful eating, awareness of breath meditation, and the body scan practice to increase awareness of the mind/body connection.
Perception and Creative Responding
Will you respond thoughtfully or reactively? Class 2 examines the connection between stress reactivity, and the short and long-term health effects that it has on your body. Classroom discussion emphasizes the critical role of perception in your appraisal of circumstances and how that leads to stress reactivity. We introduce the importance of cultivating self-awareness through paying attention to conditioned and habitual patterns of behavior, which provides a more accurate perspective and greater ability to respond rather than react. We continue with the body-scan practice to cultivate a greater degree of body awareness and get acquainted with physical sensations that arise in the body such as stress responses, physical discomfort, and feelings of calm. Your perception and response will have an immediate impact on how you experience the very next moment - is it one of ease or is it one of stress? Even a small shift in perception can reduce the long-term negative effects on your physical and mental health.
There is Pleasure and Power in Being Present
In the third class we explore the theme of finding both pleasure and power in being present. Through direct experience you will have greater appreciation for moments that normally go unnoticed and even find unexpected joy when paying attention to the subtle details of an ordinary experience. You will discover that there is power in choosing how you direct your attention and how you respond to the daily events in life. During the class you engage in several different but interconnected Mindfulness practices including Hatha yoga and various meditations.
Fight, Flight or Freeze & Stress Physiology
In Class 4 we explore the shadow side of stress and will learn about stress physiology, the fight or flight response, and the negative effects of stress on both body and mind. In Mindfulness we are encouraged to adopt an attitude of curiosity and openness to the full range of our life experience. By being curious rather than judgmental, our capacity to pay attention increases, our field of awareness expands, and we begin to have the clarity needed to respond in positive, proactive ways when we encounter difficult or stressful situations. The daily practices encourage you to recognize and investigate habitual reactive patterns, and adopt new ways of relating to stress whether internal or external.
Responding vs. Reacting & Making Healthier Choices
Class 5 marks the halfway point in the course and you will be invited to reflect on what you are discovering about yourself, what you are learning, how mindfulness is showing up in your life, and how you are engaging with the practices. The emphasis in this class is on recognizing areas you may be getting stuck in, and repeating unhealthy patterns. You will be encouraged to investigate conditioned responses and unhealthy coping methods such as escaping, denying or engaging in maladaptive behavior. In the critical moment, when you experience a physical sensation or intense emotion, you will learn how connecting Mindfulness with perception and appraisal can lead to better choices in how you respond, and a quicker recovery from the stressful event.
The Retreat Day is a wonderful opportunity for you to deepen your understanding of Mindfulness and put into practice all the skills that you have been learning, including cultivating a sense of presence from moment to moment. Your instructor will guide you through a variety of sitting and walking meditations, gentle movement, yoga, mindful eating, poems, and more.
In Class 6 the theme of resilience continues as we focus on difficult conversations and communicating mindfully. You’ll learn about typical styles of communication and explore your own habitual tendencies through a direct experience exercise. Fundamental skills are introduced that emphasize applying Mindfulness during emotionally-charged conversations in order to remain balanced, open, and connected to yourself and others. This results in kinder and more effective interpersonal communications and interactions.
Mindfulness in Daily Life
In Class 7 the central theme of discernment encourages you to explore choices, being aware of where you focus your attention and what you take in through mind, body, sensory experiences and technology. You will begin to explore life-style choices that are adaptive and self-nourishing, reflecting on those that are maladaptive and self-limiting. Mindfulness is a way of life, so there is a strong emphasis on how you can integrate Mindfulness more fully and personally on a daily basis. You’ll learn how to incorporate a flexible practice that suits your lifestyle, adopting the tools that resonate with you.
Mindfulness and the Rest of Your Life
“Now is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning.” ~ Sir Winston Churchill
In our final class, we take a walk down memory lane and review all we have learned throughout the course. You will participate in a reflection that is focused on identifying your short and long-term goals. It is important to acknowledge endings and beginnings by bringing mindful awareness and presence to the experience, and appreciating or savoring it in some way. In our last class we mark the ending of the program with a special activity in which we take time to honor you and your classmates for completing the 8-Week Course.
"As a person who has never had experience with meditation or mindfulness I chose to take this course to deepen my personal self-care. It was recommended to me as I suffer from insomnia as well as stress and anxiety. After taking this course, I consistently rely on the body scan and use other tools that were taught. These tools have reduced my stress and anxiety. This course has also given me a new perspective. I am able to view life as beautiful and recognize that although we are not in control of what happens to us, we can still control our response, which leads to living our best life."
- MBSR Graduate, Summer 2021
The MBSR course had a profound impact on my life. I signed up for the course because COVID quarantine had reduced me to a shell of my former self - more isolated, anxious, and depressed than I'd ever been. It was amazing to watch myself transform over the 8 weeks towards a happier, more peaceful, more compassionate version of myself. It's even more amazing to me that the positive benefits of this course have continued to accrue, even weeks since the course has ended. To sum it up: I feel like I've gotten my life back."
- MBSR Graduate, Summer 2021