Mindfulness-Based Stress Reduction (Short Course)
An 8-Week Mindfulness Training
This program follows the evidence-based Mindfulness-Based Stress Reduction (MBSR) curriculum developed by Jon Kabat-Zinn, offered in a Short Course format with slightly shorter weekly sessions.
The MBSR Short Course (MBSR-SC) program includes the same core practices and teachings that have made MBSR one of the most widely researched and respected mindfulness programs in the world. The primary difference is that weekly classes are 2 hours rather than the traditional 2.5 hours, making the program more accessible for those with demanding schedules.
Participants learn practical mindfulness skills that can be applied to everyday life, helping them respond to stress, challenges, and difficult emotions with greater awareness and discernment.
WHY MINDFULNESS?
Stress is part of being human. While we cannot eliminate life’s challenges, we can learn to change our relationship to them.
Mindfulness practice invites us to pay attention to our experience in a direct and curious way. Through meditation and gentle movement practices, participants learn how to recognize habitual patterns of stress reactivity and develop new ways of responding.
Research on MBSR shows benefits including:
• improved ability to manage stress
• greater emotional regulation
• increased resilience and well-being
• improved focus and clarity
• enhanced self-awareness and compassion
Participants often report that mindfulness helps them approach life with greater steadiness, perspective, and flexibility.
ABOUT THE SHORT COURSE FORMAT
This program is offered in the MBSR Short Course (MBSR-SC) format, designed for people who want the full benefits of Mindfulness-Based Stress Reduction with slightly shorter weekly sessions.
MBSR-SC includes:
• the same 8-week curriculum and practices as traditional MBSR
• guided meditation instruction
• mindful movement and body awareness practices
• group dialogue and inquiry
• daily home practice assignments
• a comprehensive course workbook
The primary difference is that weekly sessions are 2 hours rather than 2.5 hours.
Participants still receive the core training and skills that define the MBSR program.
WHO THIS PROGRAM IS FOR
MBSR-SC is appropriate for people who:
• feel overwhelmed or stressed by work or daily life
• want to develop a meditation practice with guidance and support
• are navigating change, uncertainty, or transitions
• are interested in improving emotional resilience
• work in helping professions and want tools for sustainable well-being
No prior meditation experience is required.
SCHEDULE
8 Sunday classes, September 27 – November 15, 2026
6:00 – 8:00pm
All-Day Retreat (same venue):
Saturday, November 7 at 9:00am – 4:00pm
TEACHER
COST
$385 - $575 (or $96 – $144/month)
- Sliding scale: Choose what’s right for you.
- Payment plan option: 4-months, no-interest.
- Scholarships available: No need to apply; just choose a scholarship tuition during registration.
Attend with a Friend Discount
When you and a friend both register for this class, you can both take 10% off! Use code "MindfulFriends" at checkout.
Is MBSR-SC Different from Traditional MBSR?
MBSR-SC follows the same curriculum, meditation practices, and teaching approach as traditional Mindfulness-Based Stress Reduction.
The primary difference is that weekly classes are 2 hours instead of 2.5 hours.
Participants still receive the full core training that has made MBSR one of the most widely studied mindfulness programs in the world.
Curious about the benefits of MBSR?
- Reduces symptoms of anxiety and depression: Research shows that MBSR is an effective intervention for reducing the symptoms of anxiety and depression, helping individuals manage emotional distress and cultivate resilience (Hoge et al., 2013; Goyal et al., 2014).
- Improves stress management: MBSR helps participants recognize and manage their stress response, leading to improved emotional regulation and the ability to handle challenging situations with greater calm and clarity (Kabat-Zinn, 1990).
- Enhances overall well-being: Mindfulness practice through MBSR has been shown to promote a greater sense of physical and emotional well-being, including increased energy, focus, and a positive outlook (Creswell, 2017).
- Increases self-awareness: Through mindfulness meditation and reflection, participants gain insight into their habitual patterns of thought and behavior, leading to more conscious choices and greater alignment with personal values (Zeidan et al., 2010).
- Improves emotional regulation: By learning techniques to self-regulate the nervous system, participants can better manage intense emotions, reduce reactivity, and develop more balanced emotional responses (Hölzel et al., 2011).
- Fosters mindfulness in everyday life: MBSR emphasizes applying mindfulness to everyday activities such as communication, eating, and walking, helping individuals integrate mindfulness into their daily routines (Kabat-Zinn, 1990).
- Supports physical health: Studies have also shown that MBSR can reduce physical symptoms related to stress, such as chronic pain, high blood pressure, and insomnia (Cherkin et al., 2016).
References:
- Cherkin, D. C., et al. (2016). Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain. JAMA.
- Creswell, J. D. (2017). Mindfulness Interventions. Annual Review of Psychology.
- Goyal, M., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine.
- Hölzel, B. K., et al. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging.
- Hoge, E. A., et al. (2013). Mindfulness Meditation and Social Stress in Healthy Immune-Resilient Adults. Psychosomatic Medicine.
- Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.
- Zeidan, F., et al. (2010). Mindfulness Meditation Improves Cognition: Evidence of Brief Mental Training. Consciousness and cognition.
Research on MBSR
Mindfulness-Based Stress Reduction (MBSR) is the "gold standard" course for learning mindfulness and how to apply it to your daily life. It was designed by Jon Kabat-Zinn and the Center for Mindfulness at the UMass Medical Center in the late 1970's. Please see our MBSR page for more details about this well-researched class.
Decades of research show that MBSR reduces chronic pain and boosts the immune system; addresses painful mental states like depression and anxiety; minimizes emotional reactivity and promotes well-being; increases flexible attention and sharpens mental focus; and actually thickens grey matter in the areas of empathy and problem-solving. Happiness can be a delightful by-product.
References:
- Cherkin, D. C., et al. (2016). Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain. JAMA.
- Creswell, J. D. (2017). Mindfulness Interventions. Annual Review of Psychology.
- Goyal, M., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine.
- Hölzel, B. K., et al. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging.
- Hoge, E. A., et al. (2013). Mindfulness Meditation and Social Stress in Healthy Immune-Resilient Adults. Psychosomatic Medicine.
- Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.
- Zeidan, F., et al. (2010). Mindfulness Meditation Improves Cognition: Evidence of Brief Mental Training. Consciousness and cognition.
Preparing for Class
We recommend you watch this five-minute message from Senior Teacher Tim Burnett on what our classes look and feel like before enrolling in an 8-week or residential MBSR or MSC.
If you're unsure about registering for a course, please contact the Mindfulness Northwest office. We want to be sure there is sufficient support for you and that the timing is right for taking our courses.
Wondering what this class is like? You can also sign up for a FREE 1-hour introduction to mindfulness:
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