Mindfulness-based Stress Reduction (MBSR) is a program that teaches over the course of 8-weeks a range of mindfulness meditation and awareness practices to learn to deal more effectively with pain, illness and the challenges of everyday life. It’s an intensive training in which you learn about your own natural capacity to care for yourself, find greater balance, ease and peace of mind.

MBSR is an evidence based program and research supports how MBSR can positively and often profoundly affect ones ability to reduce medical symptoms and psychological distress while learning to live life more fully. Improvements that participants have experienced after the course for example are:

  • Lasting decreases in physical and psychological symptoms

  • An increased ability to relax

  • Reductions in pain levels and an enhanced ability to cope with pain that may not go away

  • Greater energy and enthusiasm for life

  • Improved self-esteem

  • An ability to cope more effectively with both short- and long-term stressful situation



The sessions in the MBSR program are psycho-educational and experiential and based on the core principles of mindfulness. Through meditation, dialogue, group discussion and mindful movement, you will learn to work more effectively with stress, pain, illness and challenges of everyday life. 

The 8-week course consists of eight weekly, two and a half hour session and one all day practice towards the end of the program. Each session includes practices of mediation, mindful movement, group sharing and other exercises to learn to cultivate attention and awareness. Groups can be anything from 5-20 participants in size. The program takes place in an inclusive, supportive and comfortable setting. 

During the course of the program, you will learn more about your own stress reactivity and how this affects the mind and body. You will grow an understanding how mindfulness can benefit you to become more stress resilient in your every day life. Apart from the weekly sessions, there will be daily home practice assignment for which you will receive support with audio recordings and written materials. 



The physical activity in MBSR is meant to suit people of most physical conditions and limitations and can be adapted to meet peoples needs. Participants are encouraged to adjust practice posture when necessary and your instructor can help you work through that as well. The different meditation practices can be done laying down on the floor, on a chair or cushion on the floor.  

How do I sign up?

If you are interested in attending an MBSR training, start by contacting me. You will be contacted by me and we will arrange an interview in person. After this interview, we can decide if MBSR is the right program for you to do in this moment.

Nicole Flinterman, a mindfulness educator and coach, holds a master’s degree in Clinical Psychology and she is a qualified mindfulness instructor through the Center for Mindfulness at UMass Medical School which was founded by Jon Kabat-Zinn, the originator of MBSR.

MBSR, Stress Reduction, Mindfulness, Psychology