Mindfulness-Based Stress Reduction (MBSR): What to Expect

By Nancy Belknap, Clinical Counselor

In today’s fast-paced world, stress has become part of daily life for so many of us. While some stress is natural, too much can leave us feeling overwhelmed, anxious, and disconnected from ourselves. One approach that has brought relief and healing to many is Mindfulness-Based Stress Reduction (MBSR): A structured program that uses mindfulness practices to gently shift how we relate to stress.

If you’ve heard of MBSR but aren’t sure what it involves, this blog will walk you through what to expect, the benefits it can bring, and how therapy can support you in integrating mindfulness into your everyday life.

What Is MBSR?

MBSR combines mindfulness meditation, gentle movement, and awareness practices to help people manage stress, pain, and the challenges of daily living.

MBSR isn’t about getting rid of stress, but it’s about changing our relationship with it. By learning to stay present, we create space between ourselves and our reactions, allowing for greater calm, clarity, and choice.

What Happens during MBSR?

Exercises typically includes:

• Guided mindfulness practices like meditation, body scans, and mindful breathing
• Gentle yoga and movement designed for all bodies and abilities
• Group discussions to reflect on experiences and deepen understanding
• Home practice (often 30 – 45 minutes a day) to help bring mindfulness into daily life

Benefits of MBSR

Research has shown that MBSR can bring meaningful improvements in both emotional and physical well-being. Some of the benefits people often report are:

• Reduced stress and anxiety
• Increased ability to manage difficult emotions
• Improved sleep and focus
• Relief from chronic pain or tension
• A greater sense of connection and peace in daily life

From a therapeutic perspective, mindfulness helps regulate the nervous system. When we pause and notice what’s happening in our bodies and minds, we begin to shift out of “reactive mode” and into a state of presence and choice.

Questions You Might Have About MBSR:

“Do I already have to know how to meditate?”
Not at all. MBSR is designed for beginners and experienced practitioners alike. You’ll be guided step by step.

“What if I can’t commit to daily practice?”
Even small moments of mindfulness can help. The goal isn’t perfection, but building awareness at a pace that feels doable for you.

“Will this make my stress go away?”
Stress is part of being human. MBSR doesn’t erase stress, but it helps you respond with more calm, resilience, and self-compassion.

Bringing Mindfulness Into Therapy

MBSR can be taught in group settings or woven into individual therapy. In our work together, we might use mindfulness to slow down racing thoughts, notice patterns in your body, or create a pause between feeling and reacting.

Mindfulness doesn’t mean ignoring your pain or pretending everything is fine, it means meeting yourself with gentleness in the present moment. Over time, this practice can deepen emotional healing and help you feel more grounded, no matter what life brings.

If you’re curious about MBSR or would like support in bringing mindfulness into your healing journey, I would be honored to walk alongside you. Together, we can explore practices that fit your life and nurture the sense of calm and resilience you deserve.

— Nancy Belknap, Clinical Counselor
 Walking with you through addiction, trauma, healing, and hope.