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MBSR Online

Mindfulness-Based Stress Reduction Professional Training


The MBSR Program to Overcome Stress

  • 9 Weeks + 1 follow-up session
  • Starts on January 2019 - Mondays (19.30-21.30)
  • Fees:   (See + bottom of the page)
  • Workbook
  • Guided Practices
  • Everywhere
  • English
  • Certificate


Select the Course – Mindfulness-Based Stress Reduction ONLINE.

This Course is a great opportunity to cultivate awareness and compassion that can change your lifestyle.


Mindfulness-based stress reduction (MBSR) is an established program shown to reduce symptoms of stress, anxiety, and depression. MBSR is believed to alter emotional responding by modifying cognitive-affective processes. Mindfulness training, which involves observing thoughts and feelings without judgment or reaction, has been shown to improve aspects of psychosocial well-being when delivered via in-person training programs such as mindfulness-based stress reduction (MBSR).

Jon Kabat-Zinn discusses Mindfulness-Based Stress Reduction

Course Description:

  • Through the use of this lifestyle, you’ll learn to discover and observe your reactions to life’s stressors and to choose how to respond.
  • With practice, you would be able to apply these skills to everyday situations and connect more fully with yourself, loved ones, and the life you are living.
  • MBSR can help people who are coping with medical problems, job or family-related stress, and anxiety and depression.
  • The majority of participants report lasting decreases in both physical and psychological symptoms.
  • Pain levels improve and people learn to better cope with pain that may not go away.
  • Most people also report an increased ability to relax, greater enthusiasm for life, improved self-esteem, and increased ability to cope more effectively with stressful situations.

How It Works


Orientation session plus 8 weekly online live 120m meeting sessions. You’ll gain a rich set of resources to support your engagement with the course and for your personal use later all from the comfort of your own home. Lifetime access to the program allows you to establish an expert level of understanding and above all PRACTICE, at your own pace.


You’ll take what you’ve learned in the Teachings and put it into practice. With effective exercises from the instructor,the principles are presented in such a way that they can be applied to your day-to-day.


Group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audiofiles (or CDs ) and a home practice workbook.

Private Group

Your instructor will create a safe and supportive environment for this work and learning through: Guided instructions in mindfulness meditation practices, gentle stretching and mindful yoga and Chi Kung, group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audiofiles (or CDs ) and a home practice workbook. All with Portuguese support.

What are the benefits

  • The aim of the course is to learn new ways to handle your moods and emotions.
  • It teaches you to take better care of yourself and to live your life in a fuller and healthier way.
  • It promotes a way of being that helps you tackle life problems – physical, mental, social and emotional
  • Learn to be aware of the small changes in the physical sensations in your body; what is happening in the world around you (using your physical senses) and your thoughts, emotions and moods.
  • Develop the skill of being aware of your experiences (good and bad, pleasant and unpleasant) from moment to moment -so that you can learn to respond more skillfully to situations rather than simply reacting automatically.
  • Overall, the course is often helpful in dealing with an ongoing difficulty – the problem may not change but the way you can learn to relate to it differently.

10 Sessions Abstract

Session 0 - Orientation
General introductions, general information about the course, distance learning course structure and background reading
Session 1 - Introduction
Orientation and welcome to MBSR. Meet your classmates, instructor, and review logistics and expectations for the course. Introduction Mindfulness and the Awareness of Breathing meditation practice.
Session 2 - 'Living in our Heads'/ Working with Barriers
In mindfulness the initial invitation is to simply acknowledge the actuality of the situation we find ourselves in - without being immediately hooked into our automatic tendencies to judge, make assumptions, fix, or want things to be other than they are. Introduction to the Body Scan practice
Session 3 - The Power of Being Present - 'Gathering our Scattered Mind'
Responding versus Reacting, introduction to mindful movements and walking meditation.
Session 4 - Patterns of Reactivity to Stress / Recognising Aversion
Stressful things are part and parcel of life itself. It is how we handle these things that makes a difference to the impact they have on our lives. Becoming more aware of the thoughts, feelings and body sensations evoked by events gives us the possibility of freeing ourselves from habitual, automatic, ways of reacting, so we can respond in more skillful ways.
Session 5 - Coping with Stress; Responding vs Reacting
Using mindfulness you´ll learn lifelong skills to take personal and social responsibility for your health, happiness and success while also being compassionate, empathetic and inclusive of others.
Session 6 - Stressful Communications / Thoughts are not Facts
whether with family, friends or people we work with – can be among life’s most consistently challenging experiences; yet the majority of us would say that relationships are the most important aspects of our lives.
Day of Mindfulness (All-day practice)
'Body Awareness Foundation Work Consolidation and Maturation’
Session 7 - Lifestyle Choices – How can I Take Care of Myself’
What we actually do with our time, from moment to moment, from hour to hour, from one year to the next, can have a very powerful influence on our general well-being and our ability to respond skillfully to the challenges of our lives.
Session 8 - Keeping your Mindfulness Alive!
Developing Intention - A Mindful Life + Energising v Depleting Activities Plan.
Session 9 - Follow-up!
The group meets again with the teacher after 4 to 6 weeks - reinforcing the home practices and encouraging working mindfully with the everyday life.

Highly participatory

supportive and structured, the MBSR Programme will provide you with:

  • Guided instruction in mindfulness meditation practices;
  • Gentle streching and mindful movements;
  • Group dialogue and mindful communication exercises to enhance awareness in everyday life;
  • Individually tailored instructions;
  • (Home) assignments;
  • Guided meditations, Manual and Handouts.
  • The program is challenging and life-affirming.
  • Participating in the Stress Reduction Programme requires an ongoing commitment to yourself.
  • After the Online course participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life.

Course Schedule

January 21st to March 25th
Mondays | 07.30pm - 09.30pm GMT


Orientation Session | day - 21st (JANUARY)

Session 1 | 4th

Session 2 | 11st

Session 3 | 18th

Session 4 | 25th


Session 5 | 4th

Session 6 | 11st

‘Body Awareness Foundation Work Consolidation and Maturation’| 15th

Session 7 | 18th


Session 8 | 25th

Follow-up Session | To be scheduled

In Detail + FAQ

  • What is the MBSR 8-Week Distance Learning?
  • Technology Requirements
  • Who Can Benefit
  • Health and Psychological Benefits
  • Notes


A. Karunavira

Karunavira is one of the most experienced and knowledgeable instructor that you can find internationally and exceptionally skilled at creating a safe learning environment, supportive and deeply engaging, allowing participants to seek, explore and inquire.

  • Karunavira is a Senior Trainer at the Centre for Mindfulness Research and Practice (CMRP) – Bangor University.
  • Director of Mindful Health LLP.

+ Informations about Karunavira: Bangor + CV

YEARS of continuous MBSR & MBCT teaching | +180 8-week courses taught

YEARS of Tai Chi and Chi Kung practice Iyengar Yoga teacher






MBSR Distance Learning (Online)

(Fees + Registration)
€50 “Early-Bird Discount” if you register and pay in full on
or before 31st December 2018
On or Before 10th January 2019 On or After 11st January 2019




  • Fees shown above are in € Euros.
  • Upon submission of your registration your application will be reviewed for prerequisites and you will be contacted when it has been formally accepted.

Share this Training

The beauty of Mindfulness Meditation is that it can be generalised to whatever one is doing in the moment.

The program is challenging and life-affirming. Participating in the Stress Reduction Programme requires an ongoing commitment to yourself. After the course, participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life.

Em destaque / Featuring


MBSR Teacher Training

June 18-24, 2017

• Barcelos, Portugal
Faculty: Susan Woods, LICSW and Steven Hickman, PsyD
A Formação é da responsabilidade do Centro para Mindfulness da Universidade da Califórnia em San Diego (UCSD CFM)



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Sociedade Portuguesa de Meditação e Bem-Estar | Mindfulness Institute: MBSR Online
MBSR Online
Sociedade Portuguesa de Meditação e Bem-Estar | Mindfulness Institute
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