 Sitting meditation is a core practice in MBSR. Participants sit in an upright and relaxed posture, often focusing their attention on the breath or a specific anchor point, such as sensations in the body or sounds. The aim is to observe thoughts, emotions, and physical sensations as they arise without getting caught up in them, fostering a sense of equanimity and non-judgmental awareness.

Michigan State University

MBSR incorporates mindfulness meditation practices, including body scan, sitting, walking, and mindful movement (such as gentle yoga). These practices help participants develop their ability to be fully present in each moment. The techniques and practices employed in MBSR are designed to cultivate mindfulness and promote a greater sense of well-being. 

Techniques and Practices of MBSR

The body scan is a foundational practice in MBSR. Participants lie down or sit comfortably and systematically bring their attention to different parts of their body, starting from the toes and moving gradually upward or downward. The purpose is to develop awareness of bodily sensations, promoting relaxation and a deeper connection with the present moment.

MBSR Body Scan Meditation

Sitting Meditation MBSR

Walking meditation involves bringing mindfulness to the act of walking. Participants walk slowly and deliberately, paying attention to the sensations of each step, the movement of the body, and the environment around them. Walking meditation can be practiced indoors or outdoors, and it provides an opportunity to cultivate mindfulness in daily activities.

Walking Meditation MBSR

Mindful movement practices, often incorporating gentle yoga, are integral to MBSR. These exercises combine slow, deliberate movements with focused attention on bodily sensations, breath, and alignment. Mindful movement enhances body awareness, flexibility, and relaxation, while fostering a connection between the mind and body.

Mindful Movement MBSR

While not always a primary focus, loving-kindness meditation is sometimes included in MBSR. It involves intentionally directing well-wishes and compassion toward oneself, loved ones, acquaintances, and even difficult individuals. This practice helps cultivate feelings of kindness, empathy, and connectedness.

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