MBSR® Mindfulness-Based Stress Reduction

The Mindfulness-Based Stress Reduction program, developed by Jon Kabat-Zinn and backed by decades of scientific research. This structure adapts the path to a digital platform with guided sessions, formal and informal practice, and progress tracking.

Instructor: Manuel Bujes Garrido

+100 students

Introduction video

What you'll learn

Understand the MBSR approach and its practice commitments.
Train formal practices: body scan, sitting meditation, and mindful movement.
Explore your own patterns of stress, reactivity, and communication.
Design how to keep practicing after the eight weeks.

Your path

Module 1 · Week 1 · Full Awareness0/3

Welcome to the Program and the Attention Triangle35min
Body Scan40min
Capturing Moments with the Attention Triangle25min

Module 2 · Week 2 · Perception0/3

Perception: How We Construct Our Reality35min
Body Scan and Ten Minutes of Attention to the Breath35min
Log of Pleasant Events25min

Module 3 · Week 3 · Emotions0/3

Emotions and Emotional Regulation35min
Mindful Floor Yoga40min
Log of Unpleasant Events25min

Module 4 · Week 4 · Stress Reaction0/3

Recognizing the Symptoms of Stress35min
Floor Yoga CD2: Deepening the Practice40min
Identifying Stressors and Mindful Walking30min

Module 5 · Week 5 · Stress Response0/3

The Circle of Control: Adaptive Strategies for Stress20min
Standing Yoga and Guided Meditation35min
Spotting Automatic Habits and Mindful Commuting20min

Module 6 · Week 6 · Communication0/3

Mindful Communication and Interpersonal Stress20min
Guided Meditation: Deepening the Sitting Practice30min
Observing Your Relationship with Time and Communicating Assertively20min

Module 7 · Week 7 · Time Management0/3

Mindful time management: the urgent/important matrix20min
Free practice and Metta meditation (loving-kindness and compassion)35min
Your plan for responding instead of reacting20min

Module 8 · Week 8 · Personal Practice0/3

Integration: looking back on the path traveled over these eight weeks20min
Free practice and the letter to your future self30min
Revisiting your values and your commitment to continue25min

Who is this for

People who want a complete, transformative mindfulness training and are willing to practice regularly for eight weeks.

Sobre el instructor

Manuel Bujes Garrido

Manuel Bujes is a certified mindfulness instructor accredited by the International Mindfulness Teachers Association (IMTA), with Practicum training in MBSR® at Instituto esMindfulness in Barcelona. Before teaching, he spent years working as a web development specialist; a personal crisis led him to discover meditation and mindfulness, a practice that transformed how he lives and understands distress. Since then he has helped people in Almería reduce stress, improve their psychological wellbeing, and build a more conscious, balanced relationship with everyday experience — with the goal of making mindfulness accessible to anyone who needs it.

Frequently asked questions

Is this the same as the in-person MBSR® program?

It follows the same approach and structure as the MBSR® program developed by Jon Kabat-Zinn, adapted into a self-guided digital format with guided segments, formal and informal practice, and progress tracking; it does not fully replace the group support of the in-person program.

Do I need previous experience?

No, although a willingness to practice regularly throughout the 8 weeks is required, since the program relies on a daily practice commitment.

How much time should I dedicate each week?

The program is designed for 8 weeks of formal practice (body scan, sitting meditation, and mindful movement) and informal practice, with a recommended daily commitment of about 30-45 minutes.

Does this course include VAT?

No. MBSR® is VAT-exempt as it is a regulated training program, so the price of €149 is the final amount (before the current offer, the price was €199).