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Proven Results

 Studies show MBSR helps reduce stress, anxiety, depression, lower blood pressure and improve sleep. 

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Brain-Based Benefits

MRI research reveals mindfulness can reshape areas linked to focus and emotional regulation.

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Trusted by Professionals

Used in hospitals and clinics, MBSR is recommended by doctors and therapists.

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Consistent Curriculum

The 8-week curriculum stays consistent, though—as Jon Kabat-Zinn notes—no two journeys through it are ever the same.

What is MBSR?

Mindfulness-Based Stress Reduction (MBSR) is an evidence-based, eight-week program that combines mindfulness meditation, body awareness, and yoga to help individuals cope with stress, pain, illness and improve general wellbeing.​​

A structured way to build mindfulness through meditation, body awareness, and simple movement

A non-sectarian practice for managing stress, anxiety, pain, and emotional overwhelm

A skills-based training you can integrate into daily life

Not a replacement for therapy 

Not about “emptying the mind,” doing it perfectly, or needing prior experience.

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The program was developed  in 1979 by Jon Kabat-Zinn, PhD at the University of Massachusetts Medical school. Early research focused on patients with chronic pain and stress related conditions. Since it was founded,  its clinical use has expanded throughout healthcare. The original intentions for MBSR to shift the “bell curve of humanity towards greater health, well-being and wisdom" (JKZ 2018) have remained the same throughout the years. 

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Ready to take the next step?

Start your journey with MBSR guided by instructor Sonia

Try out the Free Introductory Session

You can begin with our free introductory course, a short session that gives you a feel for the MBSR approach, some simple mindfulness tools, and a chance to meet Instructor Sonia

Current Course Offerings

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8-Week Mindfulness-Based Stress Reduction Courses (MBSR)

Live, remote sessions you can join from anywhere

Led by a certified MBSR instructor

Small-group format for personal guidance and support

FREE INTRODUCTORY SESSION AVAILABLE

Your Journey to Presence Starts Now

Experience the benefits of Mindfulness-Based Stress Reduction (MBSR) through a structured, supportive, and research-backed program.

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Learn more about
Instructor Sonia

ACCESSIBLE AND WELCOMING

Evidence-Based Approach

MBSR is based on clinical research and grounded in mindfulness practices from ancient traditions like Buddhism, yet taught in a secular, accessible way for people of all backgrounds.

In our course, we bring these teachings to life through practical, guided sessions designed to help you apply mindfulness in everyday situations.

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Meet Dr. Sonia Acevedo Espinoza, MD

Sonia is a board-certified Family Medicine physician and MBSR Qualified Level One teacher with over 10 years of meditation experience. Born in Nicaragua, she grew up between two cultures, traveling between Managua and Kenosha, WI. She proudly identifies as Nicaraguan-American. Her bicultural, bilingual background enriches her work serving vulnerable populations, including her current role at a Federally Qualified Health Center  (FQHC) in Indianapolis, IN.
 

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