Mindfulness-Based Stress Reduction: What to Know

Mindfulness-based stress reduction (MBSR) is a mindfulness meditation program that normally takes place over 8 weeks. It usually includes weekly group classes and daily exercises to do at home.

What are the benefits of MBSR?

Mindfulness meditation therapies, like MBSR, can change a person's brain and body in good ways, and make them healthier.

• Helping to lower stress hormones.
• Decreasing symptoms or helping to deal with symptoms of different conditions, like:
  • Anxiety, which is feeling worried or nervous.
  • Long-lasting pain. This is pain that lasts more than 3 months.
  • Stress and worry.
  • Trouble sleeping.
  • Headaches, like migraines and tension headaches.
  • Irritable bowel syndrome.
• Helping to handle stress from things you can't control, like:
  • Long-term illnesses, especially if you have a lot of pain or other difficult symptoms.
  • Big life events.
  • Stress at work.
  • Stress from taking care of someone else.

Types of MBSR exercises

• Mindfulness. This is a common type of meditation.
• Meditation. It helps you focus your mind to feel calm and happy. It has two main parts: paying attention and accepting.
  • Paying attention means focusing on what is happening right now. This usually means noticing your breathing, your thoughts, how your body feels, and your emotions.
  • Accepting means noticing these feelings and sensations without judging them. Instead of reacting to these thoughts or feelings, you just observe them and let them pass.

• Body scanning.
  • This is a mindfulness exercise where you pay attention to how different parts of your body feel.
  • You can do this while lying down or sitting up.
• Sitting meditations.
  • In this exercise, you focus on something like your breathing.
  • When your mind starts to wander, gently bring it back to your breath. Keep doing this every time you notice your mind wandering.
• Mindful movements. This exercise involves moving and stretching your body slowly while paying attention to how it feels.
• Mindful Tasks. This means paying attention to how your body feels while doing things like walking or eating.

Follow these instructions at home:

• Find an in-person MBSR program or find a program that is online.
• Find a podcast or recording that provides guidance for MSBR exercises.
• Look for a therapist who knows how to use MBSR.
• Follow your treatment plan as told by your health care provider. This may include taking regular medicines and making changes to your diet or lifestyle.

Where to find more information

• Your provider.
• Community-based meditation centers or programs.
• American Psychological Association at https://www.apa.org/topics/mindfulness/meditation.