Mindfulness-Based Stress Reduction (MBSR) is an 8-week, evidence-based programme designed to help people work skilfully with stress, anxiety, mental overload, and emotional overwhelm, not by escaping life, but by changing how the mind and nervous system respond to it.

What is MBSR?

It is a structured mindfulness training developed by Dr Jon Kabat-Zinn and taught worldwide in medical, therapeutic, and wellbeing settings.

Over eight weeks, you’ll learn:

Mindfulness Meditation

Breath Awareness

Gentle Mindful Movement

How to relate differently to thoughts, emotions, and stress

This isn’t about stopping thoughts or “calming down”.
It’s about developing awareness, choice, and resilience in everyday life.

Why MBSR Works...

Stress isn’t only caused by what happens in life, it’s shaped by how the brain learns to respond.

When stress is ongoing, the nervous system stays in problem-solving mode.

Over time, this can lead to:

Constant thinking or rumination

Feeling tired but wired

Emotional reactivity

Difficulty switching off

Mindfulness training helps interrupt these patterns.

Research shows MBSR can lead to:

Less repetitive, stress-driven thinking (rumination)

Reduced stress reactivity

Improved emotional regulation

Greater clarity and focus

In simple terms:
you learn to notice stress earlier, respond more skilfully, and create space — even on busy days.

Increased resilience over time

Is MBSR Right for You?

In this short video, I explain:

• What Mindfulness-Based Stress Reduction truly is

• Why modern stress affects us more deeply than we realise

• How mindfulness supports awareness, resilience, and presence over time

• What the 8-week journey looks like and how it’s designed to support real life

What the 8 Weeks Look Like

Integrate simple practices into everyday moments, not just “quiet time”

This isn’t about fixing yourself or striving for calm.
It’s about building awareness, resilience, and clarity — so you can meet stress, emotions, and life itself with more steadiness and ease.

MBSR is a carefully structured 8-week journey that unfolds gradually — so change feels natural, not forced.

Over the eight weeks, you will:

Learn practical mindfulness and meditation tools


Explore gentle movement to release tension and reconnect with the body

Reflect together and learn from shared experience


Not sure if MBSR is right for you?

If you’re unsure whether this programme fits your needs, you can take this FREE short self-check to understand how stress and attention are showing up for you right now.

You’ll receive:

• Insight into your current pattern


• One simple action you can try straight away


• Guidance on what kind of support may help most


Who This Programme Is For

Feel mentally busy, tense, or constantly “on”

This programme is especially supportive if you:

Experience ongoing stress, anxiety, or emotional overwhelm

MBSR is suitable whether you’re completely new to mindfulness or already have some experience.

Want practical tools that support you in everyday life

Are open to approaching change gently, with consistency rather than pressure

You don’t need any previous meditation experience.

You don’t need to feel calm or “good” at mindfulness.

You simply need a willingness to show up, practise, and explore with curiosity.

Why not try Mindfulness first?

If you’d like to experience mindfulness before committing, you can receive a short guided practice to try in your own time.

This 5-minute practice gives you a feel for:

• The pace of mindfulness

• The teaching style

• How mindfulness actually feels in your body and mind

Sign up to receive your FREE Practice

You can unsubscribe anytime.

TEstimonials

Questions & Answers

What did you find most beneficial about the MBSR Program?

What were the challenging aspects for you during the course?

Please provide any comments you would like to share about the teaching and the teacher of this program.

"Made me look at things differently and why they have such an effect on me - stress, reactions, cannot sleep etc. - and what I can do to minimise these effects. "

Nicola Joyce

"Opportunity to meet like-minded people and be able to share everyone's experiences/ challenges "

Olga Toptsilina

"Being able to process your feelings and to understand exactly what you are feeling, and being able to know when and how to effectively deal with those emotions. "

Chloe Finch

"Learning to take control of your thoughts and beginning the journey of understanding myself, my thoughts and my emotions and how they affect my daily life. My family has already commented that I seem much calmer in myself, i.e. I don't react so much to negative aspects in my life."

Lenka Taylor

"There were so many components to the course but for me personally, learning tools which allow me to really feel my emotions and understand them. And that it is OK to express my emotions/let others see them"

Allison Hussain

"It was very informative on what MBSR is and its benefits. We were given great advice on how to implement in our day to day live"

Christina Chambers

"Great balance of actively practicing techniques we were learning about/ discussion amongst group/ presentations & explanations (i.e. about the science behind the practice). The 2 hours went very quickly each week and it was always engaging"

Annabelle Mayers

"Sharing experiences and knowing you are not alone in the way you feel.. The meditation for breathing helps me the most. Overall, I learnt so much about how my brain reacts to situations and how I need to listen more before reacting.. silent retreat was so relaxing too!!"

Sangeeta Patel

"Letting my guard down and discussing emotions"

Nicola Joyce

"To find time to do homework/meditate"

Olga Toptsilina

"Definitely the meditation but as the weeks got on I was finding it easier every time to fall into it. The last couple of weeks I found really beneficial as I had something I needed to work through."

Chloe Finch

"The course takes a lot of time commitment and it was often a challenge to set aside the time to do so. There was also a lot of mental resistance at times as the brain doesn't like to be ignored."

Lenka Taylor

"Being vulnerable. But it was important for me to overcome this in order to really benefit."

Allison Hussain

"My personal challenge was finding time for the home practice. I struggled with the Body Scan, mainly because it was my first time doing anything like this."

Christina Chambers

"My challenge is personal accountability (i.e. doing the homework for the required number of days, and prioritising it/ scheduling it and sticking to it)."

Annabelle Mayers

"Finding time to do the meditations as I have been unwell throughout the whole course."

Sangeeta Patel

"I really enjoyed it. I didn't know what to expect as I didn't fully understand what mindfulness was. I liked the fact that Alena was very knowledgeable, very enthusiastic and passionate about the topic and shared her own experience"

Nicola Joyce

"The teaching and the program are put together so amazingly and well thought out. They really make it feel like a slow process into mindfulness and that it isn't daunting to start.

Alena is such a peaceful and calm teacher and makes you feel so safe to do this course with."

Chloe Finch

"Alena is very knowledgeable, considerate and friendly! The course itself contains a lot of valuable information and meditations; great supporting tools were provided for the future as well."

Olga Toptsilina

"Alena is a really good teacher. She is absolutely passionate about the subject and passing on her knowledge so that everyone can benefit from the mindfulness experience. She is on her own journey and freely shares her experiences as examples of what continual practice can offer. She is supportive and non-judgemental, which encourages trust and sharing of our experiences so that we can get as much benefit as possible from the course.

I cannot recommend Alena and this course enough and I firmly believe that it would benefit everyone, as each individual gains a greater insight into themselves and those around them. It provides the tools to help reduce stress and ultimately if everyone attends it will improve the mental health of whole teams and the relationships within them"

Lenka Taylor

"Alena's delivery of the course was spot on - the perfect mix of teaching, listening, understanding and humour. She created a really safe place which made us feel comfortable to share and to fully immerse ourselves."

Allison Hussain

"Alena was a great teacher. She is a good listener and her passion for MBSR was infectious. "

Christina Chambers

"Alena was a perfect teacher - sharing her wisdom, genuine enthusiasm and having thoughtful responses to everyone's comments/ feedback. Also she has the most lovely relaxing voice for the guided meditations!"

Annabelle Mayers

"Alena - fantastic teacher , so knowledgeable and always knew the correct way to answer any situation. Cannot ask for a better supportive teacher!"

Sangeeta Patel

NEXT MBSR Courses starting soon...

Chose the time and day that works best for you from our upcoming courses

MBSR | Mondays | 8pm-10pm

The next course starts 7th Sep and runs until 26th Oct

MBSR | Mondays | 8pm - 10pm

The next course starts 13th July and runs until 24th Aug

The next course starts 20th Sep and runs until 8th Nov

MBSR | Sundays | 10AM-12pm

Final Reminder

You don’t need to calm your mind.
You don’t need to fix yourself.

You just need the right tools — used gently, consistently, and with support.

That’s what MBSR offers.