Mindfulness-based stress reduction (MBSR) is an educational therapy program with the goal of teaching individuals both formal and informal/everyday mindfulness techniques to help reduce psychological distress.

Standard MBSR programs are 8-weeks in duration consisting of 26 hours with a 6-hour one day class (total of 32 hours). Participants are also expected to practice 45 minutes per day at home during the program.

Mindfulness-Based Stress Reduction

Villanova University

There are many different techniques one can use during formal meditation, including:

- Body scan
- Yoga
- Breath awareness
- Open Monitoring

Formal Meditation Skills

Open Monitoring is a technique utilized in mindfulness meditation. It involves observing reactionary emotions and thoughts that occur, while maintaining a non- judgmental state. 

Open Monitoring

Body Scan Meditation involves focusing one's attention on each part of the body from feet to head. This allows the participant to notice any sensations in the body creating more self-awareness.

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