Mindfulness-Based Stress Reduction (MBSR)

Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our own  powerful inner resources for insight, transformation, and healing.
- Jon Kabat-Zinn

About Mindfulness-Based Stress Reduction (MBSR)

The MBSR programme was founded by Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical Centre.  The course teaches the practical tools of mindfulness in a clear, experiential way and in a safe and supportive environment.  It aims not only to provide comprehensive training in mindfulness meditation, but also to integrate mindfulness into everyday life, for lasting wellbeing and stress reduction.  This evidence-based course covers topics including perceptions, communication, stress patterns and how to use mindfulness to manage stress and increase self-care. Home practice is central to the course. The MBSR course features:

  • 8 weekly 2.5 hour sessions
  • One full day retreat
  • Small group setting
  • 3 guided meditation CDs
  • Course Handbook
  • Private consultation with facilitator before the course to find out more and cover any questions

Home practice is a central part of the course, and consists of about 45 minutes of “formal practice” per day (such as sitting meditation or mindful movement), as well as some “informal practice” aimed at integrating mindfulness more fully into everyday life.  Three guided meditation CDs as well as a course handbook are provided to support the home practice component.


The MBSR programme allows us to develop our natural awareness and step outside of habitual “auto-pilot” patterns.  This can help us to meet each moment as it is, rather than through the lens of our preconceptions or judgments about how things “should be”. This lets us choose our response to events with more awareness, and to relate to our own experience with a kind acceptance of how we are at that time.  This results in a broader perspective and more enjoyment of our present-moment experience. Mindfulness offers the possibility of a more calm, peaceful and joyful way of being.

Scientific research* into the effects of mindfulness suggests that it improves mental health (including decreasing stress, anxiety, depressive thinking and increasing self-compassion), and may have positive effects on emotions and the immune system.  Furthermore, it appears to reduce inflammation and improve wellbeing in a range of physical ailments (including chronic pain, arthritis, cardiovascular issues, fibromyalgia).

*E.g.  Chiesa, A. & Seretti, A. (2010). A systematic review of neurobiological and clinical features of mindfulness meditations. Psychological Medicine, 40, 1239–1252

Who is the MBSR course suitable for?

This course is suitable for anyone wishing to reduce stress and bring more awareness and wellbeing into their lives, as well as for people wishing to deepen their existing mindfulness practice in a structured group environment, or for people who simply wish to devote some time to their own self-care.

No prior experience of meditation is necessary.

What previous Blue Heron Mindfulness MBSR participants have said…

“The course was marvellous”
“It has given me the strength and power to deal with life. It has given me peace within myself and it has given me many tools to deal with any situation.”
“It has had a huge impact on my life – I feel so much more calm”
“I enjoyed every part of it. I would certainly recommend it to anyone. I feel it has enriched my life.”
“It has woken me up, to me.”
“Come as you are - I appreciated the acceptance and encouragement”

Upcoming Course Details:

No upcoming courses to display. Please enquire for info. 



The investment in yourself for this programme is €300.

This includes 26.5 hours of face-to-face class time (8 weekly sessions and one full-day retreat), plus 3 guided meditation CDs and course handbook. A consultation with the facilitator before the start date is also included, to discuss any questions, the commitment involved, and whether this is the right course for you at this time.

Concessions are available, and it is possible to pay by instalment. Please do not hesitate to get in touch with any questions or requests.


Places are limited – booking essential. For more information or to book your free consultation please contact Jen by using the form below, or calling on +353 - (0)86-1578151


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