8 week Mindfulness Based Stress Reduction course (MBSR) - Online

Updated: Mar 25

The Mindfulness Based Stress Reduction (MBSR) course is the world renowned 8 week course created by Jon Kabat-Zinn and is proven to help people cope better with stress, depression, anxiety and chronic pain.

Compassion for yourself and others is also an integral part of this course, which is group based, interactive and practical and teaches you to live more mindfully and compassionately in order to enhance your sense of physical, emotional and mental well-being.

About the course

The course will be run online, via Zoom and will consist of eight 2-hour sessions and a half-day online retreat, which is optional, but highly recommended. (I will provide more details about this at the start of the course itself). You will learn the essential principles of mindfulness and simple techniques to build your personal practice, so that mindfulness becomes part of your life well beyond the course.  

The course combines modern neuroscience and ancient meditation practice. I teach mindfulness in a light-hearted, engaging and practical way, with compassion at it's core and so it is easily accessible and applicable to daily life.

Although the course is on Zoom, participants will have the full support of the teacher (me!) and will be able to engage with each other as a group and in breakout rooms. You will be provided with an e-course book and a link to access the online meditations for the course. I will also set up a 30 minute pre-course interview with you prior to the course starting, in order to check that this is the right course for you and to get to know each other in advance.

Who should take this course?

The course is well suited for people who might have specific health conditions such as; stress, high blood pressure, anxiety, low mood or chronic pain as well as for people who do not have any related health conditions and simply want to learn mindfulness to enhance their sense of well-being and create a greater sense of balance in their lives.

You don't need to have any previous experience of mindfulness or meditation and it is suitable for beginners as well as experienced practitioners, who wish to refresh their practice. Mindfulness training is useful for people of all backgrounds, ages, interests and levels of well-being.

Why attend this course?
  • Enhance your sense of physical, emotional and mental well-being.

  • Let go of limiting beliefs and create more happiness and success in your life.

  • Learn how to reduce stress, anxiety, depression and pain.

  • Create more head space, free from chattering and/or negative thoughts.

  • Learn how to respond wisely rather than react instinctively.

  • Reduce self-criticism, enhance compassion for self and others, and increase creativity, patience and emotional intelligence.

  • The MBSR is highly respected within the medical community. Offered as a supplement to medical and psychological treatments, it is proven to effectively support the treatment of: Anxiety, Grief, Asthma, Headaches, Chronic Illness and Pain, High Blood Pressure, Panic Attacks, Eating Disturbances, Post-traumatic Stress (PTSD) Fatigue, Skin Disorders, Fibromyalgia, Depression and Sleep Problems.

The key learning points include:
  • A variety of formal and informal mindfulness meditation practices.

  • Understanding of the basic physiology of stress and how to self-regulate your moods, so that you are better able to pause in challenging situations and manage your responses more effectively.

  • Recognising the patterns of worry and self-criticism that often generate more stress and learning to relate to yourself in a more accepting and kind manner.

  • Learning to have more mindful and meaningful, communication, connections and relationships.

  • Developing practical self-care tools to help you thrive, feel at your best, and build resilience.

Other information

To fully embrace the course and maximise the benefits, you will need to spend approximately 30-45mins per day practising the meditation and/or mindfulness practices that you learn each week at home. I will discuss the best ways to approach finding the time in your busy day in the first week of the course and in your welcome interview. We will also discuss and support each other in this as part of the course.

In the longer term and with regular practice, mindfulness helps with time management and can make you feel like there are actually more hours in the day!

Zoom/Computer Requirements:

You will need:

  • A PC/Laptop/Macbook/iPad or Tablet with compatible or built in webcam and microphone. (A smart phone may be suitable, but a laptop or tablet is better so you can see the group.)

  • A stable internet connection.

  • A private space where you won't be disturbed.

  • Please note that there is no charge for using Zoom.

Next course dates, prices & booking

April 27th - June 16th Tuesdays @ 7- 9.15pm Early bird price - £150 if you sign up before April 12th. Regular Price: £175 inc. course materials, meditations and half day retreat. The optional half day home retreat - which I will explain more about in your welcome interview - will take place separately during week 6.

To book or for any further enquiries, please contact me by sending an email to or contact me through this website by clicking the contact tab on my main website page (along the top of the screen on desk top, or on the drop down menu on mobile), this will take you to the contact form to complete.

One to one courses are also available, please contact me for further details.

Melissa Perkins (BA Hons Psychology & Philosophy).

Qualified: MBSR teacher (through Mindfulness UK) & a Yoga Alliance accredited 200hr yoga instructor.


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