MBSR (Mindfulness-Based Stress Reduction)
Jon Kabat-Zinn's MBSR program is a structured 8-week protocol combining mindfulness meditation, gentle yoga, and body scan. Scientifically validated, it is the world's most studied meditation program.
Overview
MBSR was created in 1979 by Jon Kabat-Zinn at the University of Massachusetts. It integrates Eastern meditative practices into a secular Western medical framework. Over 3,000 published studies demonstrate its effects on stress, anxiety, chronic pain, depression, and immunity.
Core Principles
- Mindfulness: intentional, present-moment, non-judgmental attention
- Non-reactive observation
- Being mode vs. doing mode
- Acceptance without resistance
- Non-judgment
- Daily 45-minute practice for 8 weeks
Main Indications
- Chronic stress
- Anxiety disorders
- Chronic pain
- Recurrent depression (with MBCT)
- Sleep disorders
- Burnout
- Chronic diseases
Program Structure
8-week program with weekly 2.5-hour sessions and one full-day retreat. Covers body scan, sitting meditation, mindful yoga, walking meditation, and self-compassion.
Contraindications
- Current major depressive episode
- Active psychotic disorder
- Untreated PTSD
- Active untreated addiction
- Current suicidal ideation