Welcome to MBSR For Penn Students

Mindfulness Based Stress Reduction (MBSR) is a mindfulness-based program that teaches people skills to manage the multiple stressors in their lives.  Research on MBSR suggests that it can support wellbeing. 

Participants attend eight weekly, two and a half hour classes and a one-day, 7 hour guided day of mindfulness practices.  Each session consists of a guided sitting meditation, a form of mindful movement practice (e.g. walking meditation, basic guided mindful movement), brief discussion, and a teaching on the application of a mindfulness concept to everyday life. 

Each class is very experiential with here and now mindfulness meditation practices that help participants develop the ability to embody mindful awareness in their daily lives.  We follow the model developed by Jon Kabat-Zinn, PhD. 

Participants are expected to practice the learned mindfulness skills daily. These daily practices take a minimum of 25 minutes, with a recommendation to gradually increase the practice time to 45 minutes a day.  Remember, the more you practice the easier it can be to integrate the skills learned in the course into your daily life.

Mindfulness Downloads and Links

MBSR Spring 2017

To access the Home Practice MP3 files, please contact Dr. Aurora Casta.

Body Scan

45 Minute Body Scan (click here for more from UC San Diego Health System website)
30 Minute Body Scan (Casta)
10 Minute Body Scan

Mindful Movement

UC San Diego Guided Audio Files to Practie MBSR

Sitting Meditation

20 Minute Seated Meditation (click here for more from UC San Diego Health System website)
Stress Reduction Mindful Yoga
5 Minute Unguided Sitting Meditation
15 Minute Unguided Sitting Meditation
20 Minute Unguided Sitting Meditation
30 Minute Unguided Sitting Meditation
20 Minute Breath Awareness Meditation (Casta)

List of Resources To Learn More About Mindfulness

Books

Radical Acceptance, Tara Brach
Mindfulness in Plain English: Revised and Expanded Edition, Bhante Henepola Gunaratana
Peace is Every Step, Thich Nhat Hanh
The Miracle of Mindfulness, Thich Nhat Hanh
Full Catastrophe Living, Jon Kabat-Zinn
Mindfulness for Beginners, Jon Kabat-Zinn
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, Jon Kabat-Zinn
Mindsight, the New Science of Personal Transformation, Daniel Siegel
The Mindfulness Solution: Everyday Practices for Everyday Problems, Ronald D. Siegel
A Mindfulness-Based Stress Reduction Workbook, Bob Stahl

Audio/visual

Mindfulness for Beginners, Jon Kabat-Zinn
Mindfulness Meditation: Cultivating the Wisdom of Your Body and Mind, Jon Kabat-Zinn
Meditation for Optimum Health, Andrew Weil and Jon Kabat-Zinn

Websites

The Penn Program for Mindfulness
The Center for Mindfulness in Medicine, Health Care, and Society, Univ. of Mass. Medical School
Mindfulness Institute - Thomas Jefferson University Hospitals