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

“Start by slowing down. The world moves fast, and it’s so easy to get caught up in it. But real connection—whether it’s with yourself, with others, or with the world around you—happens in the quiet moments."

— Randi

MBSR (Mindfulness-Based Stress Reduction) is an 8-week program designed to help you break free from stress, overwhelm, and constant mental noise. Through simple yet powerful mindfulness practices, you’ll learn how to quiet your mind, release tension, and navigate life with more ease, clarity, and presence.

What is MBSR?

Developed in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts, this 8 week MBSR program is still the most scientifically researched mindfulness course worldwide.

Over eight weeks, you'll engage in practices that foster mindfulness, helping you to respond more wisely to stress, connect more fully to the present moment and live with greater awarness and balance.

Course Overview

Is This Course for You?

If you're seeking ways to manage stress, improve your well-being, or explore mindfulness, this course is designed for you. It's suitable for both beginners and those with prior mindfulness experience.

Benefits supported by scientific research from institutions such as Harvard Medical School, Oxford University, and numerous peer-reviewed studies on Mindfulness-Based Stress Reduction (MBSR)

Reduced stress and anxiety
Improved focus and concentration


Relief from chronic pain and physical tension


Better sleep and deep relaxation


Greater emotional resilience and stability


Increased self-awareness and clarity


Support for ADHD and scattered attention


Calming the monkey mind and reducing overthinking


Grounding tools for highly sensitive people


A healthier relationship with eating and body signals


Stronger immune and nervous system regulation


More mindful and compassionate communication


Reduction in burnout, overwhelm, and emotional reactivity


Less self-judgment, more self-kindness


Greater patience and presence in daily life


Enhanced creativity, intuition, and openness


A deeper sense of calm, balance, and inner stillness


A feeling of connection—with yourself, others, and the world


Spiritual grounding and insight (for those who seek it)


A lifelong toolkit for meeting life with awareness and care

Course Details

Week 1 – Arriving in the Present

  • We begin by exploring what mindfulness is and how it can support your well-being. You’ll be introduced to the body scan and the foundations of awareness.

    Week 2 – Seeing with New Eyes

    This week brings insight into how thoughts and perceptions shape our experience. We begin to recognize automatic reactions and explore more mindful ways of responding.

    Week 3 – Embodied Presence

    Through mindful movement and breath-based meditation, we deepen our connection to the body and learn to use it as an anchor in times of difficulty.

    Week 4 – Understanding Stress

    We explore the nature of stress—how it arises, how we react, and how mindfulness can help us break free from reactivity.

    Week 5 – Responding Instead of Reacting

    You’ll learn practical tools for navigating challenging thoughts, emotions, and situations with greater ease and awareness.

    Week 6 – Mindful Communication

    We bring mindfulness into our relationships—practicing deep listening, conscious speaking, and presence in human connection.

    All-Day Silent Retreat

    A nourishing day of guided silent practice. We move gently through sitting, walking, and mindful movement, deepening what we've learned and resting in stillness and presence.

    Week 7 – Cultivating Self-Care

    We explore what sustains us and how to integrate mindfulness into a life that supports balance, compassion, and personal resilience.

    Week 8 – Moving Forward

    We reflect on the journey and how to carry mindfulness into everyday life—with clarity, curiosity, and kindness.

  • By the end of the course, participants often describe feeling more grounded, calm, and connected—with practical ways to navigate stress and uncertainty.

    You’ll come away with:

    • A solid personal mindfulness and meditation practice

    • Tools to reduce stress and meet life’s challenges with clarity and care

    • A deeper understanding of yourself, your patterns, and your inner resources

    • Greater emotional resilience, self-compassion, and presence in everyday life

    • A comprehensive course workbook with reflections and home practices to support ongoing learning

    • A Certificate of Completion, recognized by international MBSR teaching standards

    • And, for those interested, this course also serves as the first step toward becoming a certified MBSR teacher

What You’ll Take with You

Randi is a dedicated member of the international MBSR Academy Solterreno. He will facilitate, support, and guide you through this 8-week journey, helping you discover techniques to reduce stress, enhance physical and mental well-being, and live more comfortably.

About your instructor

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Reserve Your Spot

The course is limited to a maximum of 12 participants to ensure personalized attention. To book your space or set up the initial 30-minute consultation with Randi, please email marandiwellbeing@gmail.com.

Join us on this transformative journey to cultivate mindfulness and enhance your quality of life.