Mindfulness courses – MBSR and MSC

Mindfulness – training in present-moment awareness

Mindfulness means deliberately directing your attention to the present moment, with an open and non-judgemental attitude. The method has its roots in Buddhist meditation traditions but was introduced to Western healthcare and research in the late 1970s through structured, evidence-based programmes – entirely without a religious framework.

Regular mindfulness practice has been linked in research studies to improved attention and concentration, a better ability to cope with stress and more balanced emotional regulation. It is not a quick fix but a form of training – just like physical exercise, the effects build over time through regular practice.

MBSR – Mindfulness-Based Stress Reduction

MBSR, or mindfulness-based stress reduction, is the world's most widespread and well-researched mindfulness programme. It was developed in the late 1970s by Jon Kabat-Zinn at the University of Massachusetts Medical School in the United States, originally for patients with chronic pain and stress-related conditions.

MBSR is offered as a traditional eight-week group programme with weekly online sessions and daily home practice. The course includes:

• Meditation – sitting practices with a focus on the breath, the body and thoughts
• Body scan – a guided practice that strengthens body awareness
• Mindful movement – gentle yoga and movement exercises with a focus on presence
• Mindfulness in everyday life – how the practice is integrated into work, relationships and daily situations

Research on MBSR is extensive. Studies show that the programme can reduce perceived stress, anxiety and depressive symptoms and improve quality of life in both healthy participants and people with various health conditions. As with all research, results vary between studies and individuals – mindfulness is a tool, not a guarantee.

Course format

• 8 online group sessions of approximately 2.5 hours each.
• A silent practice day of approximately 6–7 hours, included in the course price.
• Daily home practice and accompanying practice materials.
• Courses start when there is sufficient interest, with no fixed course dates.

MSC – Mindful Self-Compassion

MSC, Mindful Self-Compassion, is a traditional eight-week programme developed by psychologist Kristin Neff and psychiatrist Christopher Germer in the United States. The programme builds on mindfulness but places particular emphasis on self-compassion – the ability to meet yourself with the same kindness and understanding you would offer a good friend.

Many of us have an inner critic that is far harsher towards ourselves than towards others. During stress, setbacks and failures, self-criticism can amplify suffering rather than help us move forward. In MSC you train a more supportive inner attitude through meditations, short everyday exercises and reflection.

Research on self-compassion shows associations with lower levels of stress, anxiety and self-criticism, as well as increased emotional resilience. MSC is used today in clinical settings as well as in working life and everyday life.

Course format

• 8 online group sessions of approximately 2.5 hours each.
• An extended practice session/retreat of approximately 4 hours, included in the course price.
• Home practice and practical exercises in self-compassion.
• Courses start when there is sufficient interest, with no fixed course dates.

What is the difference between MBSR and MSC?

The programmes share the same foundation – present-moment awareness – but have different emphases:

• MBSR focuses primarily on attention and your attitude towards what is happening: thoughts, emotions, bodily sensations and stress. The question is: How can I meet what is, with presence?
• MSC places greater weight on self-compassion and your inner tone, especially in difficult moments. The question is: How can I meet myself with kindness when things are hard?

The methods complement each other well. Many who have taken MBSR appreciate MSC as a deepening, and vice versa.

Individual MBSR and MSC programmes

Both programmes are also available individually with personal guidance. This is an individually adapted version of MBSR or MSC, rather than a fully standardised group programme.

• 8 individual sessions of approximately 90 minutes each.
• Delivered online by arrangement.
• A personalised format with home practice between sessions.

Businesses and organisations

MBSR and MSC are also available as courses tailored to your organisation. They can be delivered online or at your workplace by arrangement. The scope, format and timing are adapted to your organisation’s needs. A separate quotation is provided for tailored group courses.

My Background and Training

I am a trained MBSR and MSC teacher and have also completed an international mindfulness meditation teacher certification programme.

• MBSR Teacher – Center for Mindfulness Sweden and UMass Medical School, USA (2017)
• MSC Teacher (Mindful Self-Compassion) – Chris Germer and Michelle Becker, USA (2018)
• Mindfulness Meditation Teacher Certification Program – Jack Kornfield, Tara Brach, and UC Berkeley's Greater Good Science Center (2020)

For many years, I ran a yoga and mindfulness practice in Stockholm, where I developed mindfulness programmes and founded MediYoga Center Stockholm. Today, I offer MBSR and MSC courses for individuals, as well as tailored programmes for organisations, as part of my work in mindfulness, lifestyle medicine, and education.

I also train mindfulness teachers – read more about the mindfulness teacher training.