Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction is a scientifically proven way to learn meditation. It can help you to get a number of significant results, such as increased overall well-being and reduction of suffering (psychological and/or physical).  

During the MBSR program, Dr. Piñón will teach you several mindfulness techniques (formal and informal). 

The course is self-paced and you can start whenever you want. The plan for the course is as follows:

Week 1

•    What is mindfulness?
•    Why practice it?
•    Body scan
•    Gratitude journal
•    Simple awareness

Week 2

•    Sitting meditation
•    Pleasant experiences
•    Mindful eating

Week 3

•    Mindful yoga 1 or Qigong 1
•    Unpleasant experiences 
•    Awareness of judging

Week 4

•    Mindful yoga 2 or Qigong 2
•    What’s not wrong
•    STOP

Week 5

•    Turning toward meditation
•    Dealing with difficult emotions or physical pain
•    Walking meditation


Week 6


•    Mountain and lake meditations
•    Choiceless awareness
•    Communications chart review


Week 7


•    Loving-kindness meditation
•    Letting go of anger through compassion
•    Self-compassionate letter


Week 8


•    Choose your own adventure
•    Please donate
•    Certificate of completion and Facebook page

Each week you will be introduced to three practices (one formal and two informal). A minimum of 30 minutes of formal practice each day, at least 5 to 6 days per week for the duration of the course is essential for getting the most from the program. We recommend that you practice with an open mind, bringing curiosity to what may happen, rather than holding on to an expectation of specific results.

In addition, there are informal practices, which will help you integrate mindfulness into your daily life. These practices can be done at any moment during your daily routine.

In order to obtain the Certificate of Completion, you must send us the practice logs for weeks 1-7 with at least 5-6 days completed.


Health considerations:

If you have a history of mental health challenges please check in with a mental health professional (or a support network deemed sufficient to support you) before embarking on this course.

You will take responsibility for monitoring your experience and will stop meditating and reach out for support from someone with the requisite expertise to address your challenges if that becomes necessary at any point during the course.


The contents of this course are based on materials published by Dr Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction, as well as many others (i.e., UC Berkeley, UCLA, University of Massachusetts Medical School, UC San Diego, Dr Lynn Rossy).

If you want to ask us any questions about the course, please send an email to:


Are you ready?

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