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Mindfulness / MBSR
Mindfulness-Based Stress Reduction
A listing is not a recommendation.
Origin: Programmed in the United States (with roots in Buddhism) · Tradition: Contemporary mindfulness · Mind
What it is
Training in observing sensations and thoughts of this moment without over-judging them. MBSR is a standard eight-week programme. It overlaps in part with zazen and meditation.
A short introduction (not a treatment instruction)
- Start with a short observation of the breath (a few minutes).
- If you can, use a teacher-led MBSR or MBCT programme.
- If strong trauma memories keep arising, see a professional.
Symptoms or aims often mentioned with this practice
- Stress or unease
- Sleeplessness
- Low back pain
- Tiredness
- Focus and thinking
Related symptom videos
Research notes (this is not a promise of effect)
B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited
NCCIH summarises moderate evidence for unease, depressive symptoms, PTSD, and sleeplessness, among others. There is also research on long-standing pain. It is not a catch-all for everyone.
Sources
- NCCIH: Meditation and Mindfulness: Effectiveness and Safety
- NCCIH: Mind and Body Approaches for Stress and Anxiety: What the Science Says
- NCCIH: Low-Back Pain and Complementary Health Approaches
Safety notes
Rarely, unease or dissociation can worsen. Do not start it alone in severe psychiatric illness.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- Carrying acute, severe psychiatric symptoms alone