Mindfulness Based Stress Reduction

Resources for Course Participants

Resources for MBSR Course Participants

The resources listed below are reserved for participants in my 8-week MBSR course. If you are interested in learning about upcoming registration periods for MBSR, more information can be found here. If you are a participant in my MBSR course and have questions about the resources below, please email me. For additional inquiries, please contact me directly.

Registration Forms

After you have attended the MBSR Course Information & Orientation Session, you will be invited to officially register for the course. You can register by completing the form below. Two formats are provided for your convenience.

Registration Form – Fillable Word Document To complete this form, download it to your computer and complete the sections where there are gray boxes. The boxes will expand as you type. You are welcome to paste in an electronic signature or print and sign the document. Return the completed and signed form to me by email.

Registration Form – Printable PDF If you prefer to complete your forms by hand, you can download, print and scan this PDF version.

Downloadable Worksheets

Some of your homework assignments include worksheets. You can download the packet of worksheets for printing here. If you don’t have access to a printer, you are also free to recreate them on a piece of paper or use them as a guide for doing the homework in your journal.

Guided Meditations

The specific meditations that are integrated into the MBSR program are listed below with direct links to each recording.

45-Minute Guided Body Scan Meditation

15-Minute Guided Body Scan Meditation

45-Minute Sitting Meditation (with Full Guidance)

45-Minute Sitting Meditation (with Limited Guidance)

Guided Lying Down Mindful Movement Meditation

Guided Standing Mindful Movement Meditation

Mountain Meditation 

Other Guided Meditations

In addition to the guided meditations above, you will also find other meditations on the following sites.

World Tree Coaching – I have a complete library of guided meditations. You are welcome to use any of them throughout the course.

Brussels Mindfulness website – Many of the meditations there are also suitable for the MBSR course. 

Insight Timer – This app includes thousands of meditations of varying lengths. You can search by length, teacher, focus and other criteria.

Head Space App – The Head Space app has a good range of meditations. For our course, I recommend choosing meditations that focus on the breath, body, thoughts or the environment. In general, for the MBSR course, I would not recommend “goal-oriented” meditations. This app requires a paid membership.

Weekly Agendas and Homework

Each week when we meet I will share the agenda for that day as well as the homework for the week. Below, you can access a PDF of the agenda for each meeting as well as a PDF for the homework for each week.

PDF MBSR Weekly Agenda

PDF MBSR Weekly Homework

Stress Reactivity Cycle PDF

Other Useful Resources

The following list includes resources you may find helpful as you move through the course and as you continue to deepen your practice after the course finishes.

How to Sit in Meditation – guidance for 3 poses

How to Sit in Meditation – guidance for sitting on a cushion

Mindful Lying Down Movement and Mindful Standing Up Movement – Visual Guide from Full Catastrophe Living

Insight Timer – Meditation Bell App

Books

There are no required books for the Mindfulness Based Stress Reduction course. However, below are some books you may find of interest in your own further exploration of mindfulness. Both Full Catastrophe Living by Kabat-Zinn and Mindfulness-Based Stress Reduction by Lehrhaupt and Meibert provide a complete overview of the MBSR program. 

  • Full Catastrophe Living by Jon Kabat-Zinn
  • Wherever You Go There You Are by Jon Kabat-Zinn
  • Aware by Daniel Siegel
  • Mindfulness-Based Stress Reduction by Linda Lehrhaupt and Petra Meibert
  • Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
  • Radical Acceptance: Embracing Your Life with the Heart of a Buddha by Tara Brach
  • 10% Happier by Dan Harris
  • Meditation for Fidgety Skeptics by Dan Harris
  • How Emotions are Made by Lisa Feldman Barrett
  • Personal Leadership: A Methodology of Two Principles and Six Practices by Schaetti, Ramsey and Watanabe
  • Mindful of Race: Transforming Racism from the Inside Out by Ruth King

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