Free Mindfulness-Based Stress Reduction (MBSR) Training Online
Free mindfulness tools for anxiety, stress, fear, pain, and everyday life
Welcome. This website offers gentle, practical mindfulness training based on
Mindfulness-Based Stress Reduction (MBSR).
You’ll find free practices, guided exercises, and simple daily tools you can use right away.
Self-paced • Evidence-based • Free certificate included
You don’t have to be calm to begin
If you’re arriving here tired, stressed, anxious, overwhelmed—or simply curious—please know this:
you don’t have to fix yourself first. This is a gentle place to start.
Start the Free MBSR Program + Certificate
Complete the full training and receive a free certificate of completion,
issued automatically through Podia.
A Quiet Welcome
Think of this training as a steady path you can return to—one small step at a time.
Nothing here asks for perfection. If you miss a day, you simply begin again.
Many people come to mindfulness because life has become demanding:
too much responsibility, too many thoughts at night, too much stress in the body, and too little rest.
MBSR offers practical tools to meet all of that with more steadiness and care.
What This Free Course Is
MBSR is a structured mindfulness training originally developed at the
University of Massachusetts Medical School by Jon Kabat-Zinn.
It is widely respected and taught in health care, education, and many professional settings.
This online MBSR course is 100% free and created by a qualified MBSR instructor.
It is offered freely for a limited time so more people can learn foundational mindfulness practices for stress relief,
emotional balance, and nervous system support.
Who This Is For
- Anyone experiencing stress, anxiety, overwhelm, or burnout
- People wanting a trusted, beginner-friendly mindfulness foundation
- Those seeking a gentle, self-paced course they can return to
- Women who carry a lot (see Free MBSR for Women for a nurturing entry)
What You’ll Practice
- Mindful breathing and present-moment awareness
- Body scan meditation (deep rest and body awareness)
- Gentle mindful movement
- Working with thoughts and emotions in a skillful way
- Bringing mindfulness into daily life
Ready to begin?
Start gently. One practice is enough for today.
Free Certificate of CompletionBenefits People Often Notice
Emotional benefits
- Less stress and emotional reactivity
- Less rumination and self-criticism
- More resilience and steadiness
- Greater self-compassion and clarity
- More presence in relationships
Physical benefits
- Support for nervous system regulation
- Improved sleep quality over time
- Less tension and stress-related fatigue
- Greater mind–body awareness
- More capacity to recover from stress
Where MBSR Is Used
- Hospitals and medical centers
- Mental health and psychotherapy settings
- Chronic pain and illness programs
- Universities and education
- Workplace well-being programs
- High-stress professions and helping roles
Free Certificate of Completion
Learners who complete the full program will receive a free certificate of completion,
issued through Podia.
Start Here
If you’d like to take the full course, you’re warmly welcome.
If you simply want to understand what MBSR is, visit the overview page and FAQs.
A simple reminder
“Mindfulness does not ask you to become someone else. It helps you meet yourself—just as you are—with steadiness and care.”