Free Online Mindfulness-Based Stress Reduction Course
A complete eight-week MBSR program taught by world-renowned mindfulness teachers, available to anyone, anywhere, at no cost.
Join 8,000 graduates from 120 countries who have discovered the transformative power of mindfulness meditation.
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What is Mindfulness-Based Stress Reduction?
Mindfulness-Based Stress Reduction (MBSR) is an eight-week program that teaches mindfulness meditation as a way to reduce stress and improve wellbeing. Originally developed by Jon Kabat-Zinn at the University of Massachusetts Medical School, MBSR has been researched extensively and shown to help people manage stress, anxiety, depression, and chronic pain.
Research-backed benefits of mindfulness practice include:
- Reduced stress and anxiety
- Better management of chronic pain
- Improved focus and concentration
- Enhanced emotional regulation
- Greater sense of wellbeing and life satisfaction
- Improved sleep quality
- Stronger immune system function
- Better relationships through increased presence and compassion
How the Course Works
This online MBSR course is completely self-paced and structured to mirror the traditional eight-week in-person program. Each week includes:
🎥 Video Teachings
Learn from world-renowned teachers including Jon Kabat-Zinn, Thich Nhat Hanh, Pema Chodron, Tara Brach, and many others
🧘 Guided Meditations
Audio recordings guide you through body scans, sitting meditation, mindful movement, and loving-kindness practices
📖 Readings
Articles and excerpts deepen your understanding of mindfulness principles and their application to daily life
✍️ Practice Sheets
Track your daily practice and reflect on your experiences throughout the course
Weekly Practice Commitment
Students are encouraged to practice meditation for 30-45 minutes each day, six days per week. This consistent practice is key to experiencing the full benefits of MBSR.
While the course is designed for eight weeks, you can take as much time as you need. Many students find that moving at their own pace allows for deeper integration of the practices and teachings.
Weekly Topics Include:
- Week 1: Simple Awareness – Learning to pay attention on purpose
- Week 2: Attention and the Brain – Understanding how mindfulness changes the brain
- Week 3: Dealing with Thoughts – Working skillfully with the thinking mind
- Week 4: Stress and How to Deal with It – Understanding stress responses and reactions
- Week 5: Responding vs. Reacting – Creating space between stimulus and response
- Week 6: Communication – Practicing mindful speaking and listening
- Week 7: Mindful Living – Integrating mindfulness into daily activities
- Week 8: Continuing Practice – Sustaining your practice long-term
Learn from the Masters
One of the unique strengths of the Palouse Mindfulness course is access to teachings from multiple world-renowned mindfulness teachers. While a live MBSR course is taught by one instructor, this online course brings you the wisdom and varied teaching styles of many masters.
Featured Teachers Include:
- Jon Kabat-Zinn – Founder of MBSR and Professor Emeritus at UMass Medical School
- Thich Nhat Hanh – Vietnamese Zen master, poet, and peace activist
- Tara Brach – Clinical psychologist and founder of the Insight Meditation Community
- Pema Chodron – American Buddhist nun and author
- Sharon Salzberg – Co-founder of the Insight Meditation Society
- Jack Kornfield – Clinical psychologist and meditation teacher
- Kristin Neff – Pioneer researcher in self-compassion
- Shauna Shapiro – Clinical psychologist and mindfulness researcher
- Sylvia Boorstein – Psychotherapist and Buddhist teacher
All teachers featured in this course have given their explicit written permission for their materials to be used in this free online program, supporting the mission to make mindfulness accessible to everyone.
You Are Not Alone
While the course is self-paced, you are part of a global community of practitioners. Palouse Mindfulness offers several ways to connect with fellow students and experienced graduates:
💬 Discussion Forums
Ask questions and share experiences with experienced graduates and senior students
📹 Zoom Meetings
Join live meditation and discussion sessions led by experienced practitioners
👥 Facebook Group
Connect with students worldwide for real-time support and encouragement
❓ FAQ Resources
Find answers to common questions about practice and the course
Research shows that students who complete the Palouse Mindfulness course typically have an experience as deep or deeper than those who complete a live MBSR course. This is because:
- You can take as long as you need to fully absorb each week's teachings
- Much more material is available than could be presented in a standard eight-week live course
- You learn from multiple master teachers with different styles and perspectives
- You can return to materials as many times as needed for deeper understanding
- The self-paced format allows for integration at your own rhythm
About Palouse Mindfulness
🏛️ Legal Status
501(c)3 registered nonprofit organization
👨🏫 Created By
Dave Potter, certified MBSR instructor with 30+ years of practice
📅 Experience
12 years teaching live MBSR classes, 400+ in-person students
🌍 Global Reach
Students from Moscow, Idaho to Moscow, Russia
About the Founder:
Dave Potter is a certified MBSR instructor trained at the University of Massachusetts Medical School and taught live, in-person MBSR classes in his community for 12 years. He is also a retired professional psychotherapist with over 30 years of daily meditation practice. When he discovered MBSR, he wanted to offer it to his clients and community, starting his twice-yearly classes in 2004.
As a service to his students, Dave began putting parts of the class online and soon realized the material could benefit people unable to attend live classes due to financial or geographical limitations. Creating this free resource has been a labor of love, made possible by the economies of the internet and the generous support of the volunteer Palouse Mindfulness team.
Certificate of Completion
Students who successfully complete all eight weeks of practice and study can request a Certificate of Completion at no cost. Simply submit your practice sheets and a one-page description of what you have learned and how you will incorporate mindfulness into your life.
The certificate serves as recognition of your commitment to developing a mindfulness practice and completing this comprehensive training.
Why This Course is Free:
- Mission-driven: Make mindfulness meditation available to anyone, anywhere, at no cost
- Supported by volunteers: Dedicated team of experienced graduates donate time and expertise
- Nonprofit structure: Registered 501(c)3 organization with transparency and accountability
- Contributions welcomed but not required: Monetary support helps expand access but is never expected
- Internet economies: Online delivery makes it possible to serve thousands without per-student costs
Ready to Begin Your Mindfulness Journey? Start the Introduction →
