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
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.