Mindfulness Training at Your Own Speed
Welcome. This is the original, evidence-based Mindfulness-Based Stress Reduction (MBSR) training program—originally developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979.
Previously offered as a paid program, this comprehensive 9-lesson curriculum is now **completely free** for all seekers. It is a self-paced, self-guided sanctuary designed to help you consciously work with stress, pain, anxiety, and the challenges of daily life.
Free Online Training
Learn and train at your own pace. With no time limits, no fees, and open registration, you can begin your healing journey this very morning.
“Mindfulness is moment-to-moment, non-judgmental awareness.”
— Jon Kabat-Zinn, Ph.D.
Your Guide on the Path
This self-paced training layout is curated and facilitated by G. Ross Clark, a certified life coach and qualified MBSR teacher from the University of Massachusetts Class of 2007.
Having trained directly in the lineage of the original UMass Medical School program, Ross brings decades of quiet, compassionate mindfulness experience to help you find your own deep internal resources of attention, intention, and natural healing.
What is MBSR Training?
Mindfulness-Based Stress Reduction is a secular, intensive training designed to help you transform your relationship with stress, illness, and the demands of everyday life. Instead of trying to turn away from discomfort, you learn how to build systematic resilience with and through it.
Mindful self-love and presence are not things you need to acquire. They are already deep within the human experience, patiently waiting to be called upon in the service of growing and healing.
The 4 Core Practices of MBSR
- The Body Scan: Cultivating mindful, compassionate attention while lying down.
- Mindful Sitting: Practicing non-judgmental resting awareness while sitting still.
- Mindful Stretching: Developing gentle physical awareness through slow yoga and stretching.
- Mindful Walking: Brining quiet presence directly into daily life movement and activities.
Studied Benefits of MBSR
Three decades of peer-reviewed clinical research indicate that participants report:
- Significant reductions in pain levels
- An increased ability to relax
- Enhanced emotional regulation
- Greater energy and enthusiasm for life
- Lowered blood pressure and pulse rate
Why People Enroll
Our self-paced program supports those navigating challenges such as:
- Chronic Pain & Illness
- Anxiety, Panic, & Depression
- Sleep Disturbances & Fatigue
- Job, Family, or Financial Stress
- Compassion Fatigue & Burnout
The 9-Module Self-Paced Curriculum
This layout is designed to mirror the exact structure utilized in clinical settings, with the absolute freedom of a self-paced online format.
- 9 MBSR Training Modules: Transitioning step-by-step through core teachings.
- 108 Cumulative Topics: Spanning rich video, audio, and written material.
- 22 Guided Audio Practices: Handholds for formal and informal daily practice.
- Personal Reflection Inquiries: Guided writing questions to enhance self-awareness.
- Self-Guided Retreat (Module 6R): A structured 3-hour home retreat to consolidate your healing.
- Certificate of Completion: Verifies your completion of the 8-week course standards once finished.
Voices from the Community
Thousands of seekers have stepped through this exact doorway. Here is what they found inside:
“This has been a course in which I have come back home to who I really am in my essence. This course is really a doorway for others to love being in their own company with no judgment and unconditional self-love.”
“I really enjoyed the training and look forward to continuing to grow… Thank you for providing this online training. It has been a gift to me and I am grateful for having an online option.”
“As I finish this class, I feel a deep sense of gratitude for the whole program including you Ross, and myself. This is a powerful turning point in my life.”
Start Your Practice Today
No fees, no deadlines, and no prior meditation experience required. Your practice is ready when you are.