Here is the complete content package for your 9-Module MBSR Overview.

I have organized this into three parts:The Updated BUX Guidelines (with the new SEO rules you requested). Modules 1–4 (The Foundation).Modules 5–8 + 6R (The Application & Retreat).

Part 1: Updated BUX Guidelines (SEO & Metadata)Add this section to your Master Best Practices Report. This ensures every new page you create follows the same “Ross Standard.”

3. The “Golden Rules” Checklist (SEO & Consistency)Copy this checklist to use every time you create a new page. Element The Agreement / RuleExampleURL SlugLowercase, dashes only, remove “stop words” (a, the, in). Keep it under 5 words.mbsr-module-1-beginnerSEO Title** “Topic TitleMBSR Training”**  (Use the pipe `Meta Description Warm, active voice. Under 160 characters. Must include the Keyphrase once.”

Start your journey here. Module 1 introduces the Beginner’s Mind and the body scan to help you reduce stress. “Focus Keyphrase One unique phrase per page.

Do not repeat keyphrases across different pages.

beginner mindfulness –  H1 Heading Only ONE per page. Must match the Page Title exactly.

Module 1: Exploring Mindfulness

Search Appearance Check the “Snippet Preview.” Ensure the title doesn’t get cut off (keep under 60 chars).(Use Yoast/RankMath preview tool)Part 2: Course Modules 1 – 4 (HTML & SEO Data)Instructions: Create a new page for each module. Paste the SEO Data into your SEO Plugin (Yoast/RankMath) and the HTML Code into the main Text Editor.Module 1: Exploring Mindfulness SEO Data:Slug: mbsr-module-1-beginnerSEO Title: Module 1: The Beginner’s Mind | MBSR Training Meta Description: “Module 1 of the Free MBSR Overview. Learn the ‘Beginner’s Mind’ attitude and practice the Body Scan to ground yourself.”Keyphrase: beginner’s mind HTML Code:HTML

Module 1: Exploring Mindfulness & The Beginner’s Mind

Welcome to the first step. You might be wondering, “Am I doing this right?” or “My mind is too busy.”

That is the perfect place to start.

The Concept: Beginner’s Mind

In MBSR, we cultivate an attitude called Beginner’s Mind. This means seeing things as if for the first time, shedding our expectations and our expertise.

“In the beginner’s mind there are many possibilities, but in the expert’s, there are few.” — Shunryu Suzuki

The Practice: The Body Scan

We do not start by trying to “empty the mind.” We start by grounding in the body. The Body Scan is a journey through your physical sensations, from toes to head.

Next: Module 2 →

Module 2: The Power of PerceptionSEO Data:Slug: mbsr-module-2-perceptionSEO Title: Module 2: Perception & Stress | MBSR TrainingMeta Description: “How we see the world determines how we react to it. Module 2 explores perception and how shifting your view can reduce stress.”Keyphrase: perception and stressHTML Code:HTML

Module 2: The Power of Perception

Have you ever noticed how two people can see the exact same event but interpret it completely differently?

It is Not the Stressor, It is the View

We often think stress comes from the outside world (traffic, deadlines, family). But MBSR teaches us that much of our stress comes from how we perceive those events.

If you see a challenge as a “threat,” your body activates the stress response. If you see it as a “problem to be solved,” your body stays calmer.

The Practice: Sitting Meditation

This week, we move from the lying down Body Scan to sitting upright. This posture embodies dignity and wakefulness.

Next: Module 3 →

Module 3: Being Present in MovementSEO Data:Slug: mbsr-module-3-movementSEO Title: Module 3: Mindful Movement | MBSR TrainingMeta Description: “You don’t have to be still to be mindful. Module 3 introduces Mindful Yoga and awareness during movement.”Keyphrase: mindful movementHTML Code:HTML

Module 3: Being Present in Movement

Mindfulness is not just about sitting on a cushion with your eyes closed. It is about bringing awareness to life in motion.

Mindful Yoga vs. Exercise

In Mindful Yoga, we are not trying to “get fit” or “stretch further.” We are simply exploring the limits of the body with kindness.

• If it hurts, back off.
• If you feel judgment (“I’m too stiff”), notice that thought and let it go.

The Practice: Mindful Walking

You can practice this anywhere. Walking from the car to the house. Walking the dog. Simply feel the feet touching the ground.

Next: Module 4 →

Module 4: Understanding Stress ReactivitySEO Data:Slug: mbsr-module-4-stressSEO Title: Module 4: Stress Reactivity | MBSR TrainingMeta Description: “Learn how your body reacts to stress (Fight, Flight, Freeze) and how to recognize the signs before you are overwhelmed.”Keyphrase: stress reactivityHTML Code:HTML

Module 4: Understanding Stress Reactivity

This is the halfway point, and we are diving into the heart of the matter: Stress.

Fight, Flight, or Freeze

When we perceive a threat, our biology takes over. This is “Reactivity.” It happens on auto-pilot. We might snap at a loved one, withdraw into silence, or panic.

The goal of mindfulness is not to stop this biology—it is to notice it happening so we don’t get lost in it.

The Practice: Awareness of Pleasant & Unpleasant Events

This week, try to notice one specific pleasant event and one unpleasant event each day. How did your body feel during each?

Next: Module 5 →

Part 3: Modules 5 – 8 + 6R (HTML & SEO Data)Module 5: Responding vs. ReactingSEO Data:Slug: mbsr-module-5-respondingSEO Title: Module 5: Responding vs Reacting | MBSR TrainingMeta Description: “There is a space between stimulus and response. Module 5 teaches the STOP practice to find that space.”Keyphrase: responding vs reactingHTML Code:HTML

Module 5: Responding vs. Reacting

Victor Frankl famously said: “Between stimulus and response there is a space. In that space is our power to choose our response.”

Finding the Space

Last week we looked at “Reacting” (auto-pilot). This week we cultivate “Responding” (conscious choice). Responding requires a pause.

The Practice: S.T.O.P.

Use this tool whenever you feel the heat of stress rising:

• S: Stop what you are doing.
• T: Take a breath.
• O: Observe (What am I feeling? What is happening?).
• P: Proceed with wisdom.

Next: Module 6 →

Module 6: Interpersonal MindfulnessSEO Data:Slug: mbsr-module-6-communicationSEO Title: Module 6: Mindful Communication | MBSR TrainingMeta Description: “Mindfulness in relationships. Learn how to listen deeply and speak with awareness in Module 6.”Keyphrase: mindful communicationHTML Code:HTML

Module 6: Interpersonal Mindfulness

Stress often arises in our relationships. This week, we take the practice “off the cushion” and into our conversations.

Deep Listening

How often do we listen just to reload our own argument? Mindful listening means listening to understand, not to reply.

The Practice: Pausing Before Speaking

Before you speak in a difficult conversation this week, try to ask yourself:

• Is it true?
• Is it kind?
• Is it necessary?
• Is it the right time?

Next: Module 6R (Retreat) →

Module 6R: The Home Retreat (Special)SEO Data:Slug: mbsr-module-6r-retreatSEO Title: Module 6R: The Home Retreat Guide | MBSR TrainingMeta Description: “A self-guided 6-hour silent retreat you can do at home. Includes schedule and instructions.”Keyphrase: home retreatHTML Code:HTML

Module 6R: The Home Retreat

In the full MBSR course, we hold an “All Day” retreat. Since this is a self-paced overview, I invite you to create a mini-retreat for yourself at home.

Next: Module 7 →

Module 7: Integrating MindfulnessSEO Data:Slug: mbsr-module-7-integrationSEO Title: Module 7: Integrating Mindfulness | MBSR TrainingMeta Description: “How to keep the practice going when life gets busy. Module 7 focuses on making mindfulness a daily habit.”Keyphrase: integrating mindfulnessHTML Code:HTML

Module 7: Integrating Mindfulness

We are nearing the end of the structured course. The question now becomes: How do we keep this alive?

Practice Without Tools

You don’t always need an audio guide. This week, try to practice “unplugged.” Trust that you know the territory now. Sit for 10 or 20 minutes in silence, just you and your breath.

The Practice: Everyday Mindfulness

Pick one routine activity (brushing teeth, washing dishes, driving). Commit to doing it with full awareness for one week.

Next: Module 8 →

Module 8: The Rest of Your LifeSEO Data:Slug: mbsr-module-8-futureSEO Title: Module 8: The Rest of Your Life | MBSR TrainingMeta Description: “The course ends, but the practice begins. Module 8 provides resources for continuing your mindfulness journey.”Keyphrase: mindfulness journeyHTML Code:HTML

Module 8: The Rest of Your Life

Congratulations. You have completed the overview.

Jon Kabat-Zinn likes to say, “The eighth week lasts the rest of your life.” Mindfulness is not a course you finish; it is a way of being you cultivate.

Where to Go From Here?

Thank you for practicing with me.
— Ross