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Reduce overwhelm and restore balance with an evidence-based 8-week MBSR course that helps you reclaim calm, resilience, and a better quality of life.

Before you begin to read the information below about the Mindfulness-Based Courses at UC San Diego, we invite you to take a moment to pause and consider what brought you to this point. What is in your mind and heart and body that caused you to bring this web page on to the screen of this computer? You might pause for 10 or 20 seconds to get a clear sense of what led you here.

More than likely, you quickly identified a “problem” or “challenge” that you face in your life. This is something that causes you to suffer in some way, physically, emotionally or spiritually. Among the difficulties people report when they come to our mindfulness classes are such things as:

• Chronic pain
• Stress
• Anxiety and worry
• Chronic or life-threatening medical illnesses
• Depression
• Relationship difficulties
• Problems with substances
• Sleep disturbance
• Hypertension
• Headaches
• Grief and loss

Now, take a moment to step back from your definition of the problem or problems and notice that there was also an aspect of you that was aware of this difficulty and was open to working with such challenges in a different way. After all, if you were satisfied with how you were dealing with the things you face in your life, would you have sought out a program about stress reduction? Perhaps that “inner voice” was seeking peace, balance, equanimity or a sense of control.

That awareness can be thought of in many ways, but we like to consider it your inner wisdom. You have had that sense of what feels right or wrong for you as long as you can remember, even though there have probably been times when you could not hear it, or you ignored or misunderstood it. That inner wisdom knows the fundamental principle upon which the foundation of mindfulness programs are built, that there is more right with you than wrong with you.

Our Mindfulness-Based Stress Reduction (MBSR) course (and other mindfulness programs) are unlike any sort of program you may have encountered before. They involve cultivating a different relationship between you and the things that challenge you in your life, and relies completely upon the tools you already have. Specifically, mindfulness helps you access the ability to be non-judgmental, compassionate, patient, present and aware. You wouldn’t have come this far if these qualities did not exist in you somewhere.

However, just because you have the inner wisdom and resources to contend differently with your life and all its aspects, does not mean that you routinely use them. Most of us are on “auto-pilot” much of the day and tend to react much more than we respond to the decisions and situations we face. Our courses are intended to develop the innate ability to cultivate mindfulness over “mindlessness”, with which we are all familiar. Those moments when we are unaware of where we are, what we are feeling and why we are doing what we are doing. Quite frequently, those are the moments that contribute most to our suffering. Just a few examples are: eating foods that we know we would be better off not eating; spending time with people that cause us great difficulty or emotional pain; or engaging in activities that are stressful, harmful or unnecessarily distracting.

More information about our “flagship” 8-week MBSR program is detailed elsewhere on our website, but the overriding focus and intention of it is to reconnect you with that inner wisdom and deep knowing that resides within you. Mindfulness-based groups have a huge and growing body of research supporting their usefulness to address the kinds of problems we have described. 

This is an opportunity to rediscover yourself and to access the qualities and strengths you possess deep inside. Sit back, take a moment to become aware of the surroundings you are in, the sensations in your body, the thoughts in your mind and the feelings in your heart:

• Are you feeling curious, excited, skeptical, nervous, hopeful or bored?
• Are you aware of physical sensations of tension, pain, warmth or numbness?
• Can you hold all of the amazing and varied things in your awareness for a moment without having to change them, extinguish them or get lost in them?
• Can you experience this very moment for the precious, fleeting and beautiful thing that it is?

You have just tasted some of your own ability to be mindful, and we invite you to cultivate it further through participation in the UC San Diego Mindfulness-Based programs.

Mindfulness-Based Stress Reduction (MBSR) was developed by Dr. Jon Kabat-Zinn, a professor emeritus of medicine and the creator of the 'Stress Reduction Clinic' and the 'Center for Mindfulness in Medicine, Health Care, and Society' at the University of Massachusetts Medical School, and the author of many books including Full Catastrophe Living.

MBSR All-Day Session (Included in our registration):

As part of the MBSR course, we offer an All-Day Session of Mindfulness, typically held between weeks 6 and 7. This teacher-led silent retreat is a chance to experience mindfulness practices you have already been learning—such as sitting meditation, mindful movement, walking meditation— in a supportive and spacious way. You'll also have the opportunity to reflect and share your experience at the end of the day and during the following class

Free Online Consultation Request

Interested in talking with a member of our teaching staff about MBSR or other programs? We offer free consultations with our staff over email or over the phone in order to provide advice on which of our Mindfulness Programs (such as MBSR and MSC) may be right for you.

If you are interested in acquiring information regarding our professional training programs, please email us at mindfulness@ucsd.edu.

There are many moments in life that shape our destiny, sending ripples into the future, influencing how we perceive the world in the moments that follow. These unfolding moments can be uplifting and positive, dark and chaotic, or simply mundane. But what if we could identify these moments before they seize control of our lives? What if we could harness them to chart a course toward a wiser and brighter future? What if every moment, no matter how insignificant, held this potential?

"Deeper Mindfulness," an innovative 8-week course presented by one of the pioneers of mindfulness, Oxford Professor Mark Williams, takes mindfulness practice to new heights. This program blends mindfulness meditation with neuroscience to unveil the deeper, hidden layers of mindfulness known as the 'feeling tone'. Feeling tone is what sets the 'background color' that tinges your entire experience of life. It is also the tipping point from which you can reclaim balance in a frantic world. Proven effective in alleviating anxiety, stress, and depression, this course caters to those seeking to deepen their mindfulness journey beyond Mindfulness Based Cognitive Therapy (MBCT) or Mindfulness-Based Stress Reduction (MBSR), or any other Mindfulness-Based programs. Deeper Mindfulness will further equip participants to rediscover serenity and regain control amidst life's chaos.

This course caters to those seeking to deepen their mindfulness journey after graduating from Mindfulness Based Cognitive Therapy (MBCT), Mindfulness-Based Stress Reduction (MBSR), or any other Mindfulness-Based programs, and includes a home practice: 10-30 min daily guided meditation. Instructions for everyday mindfulness to help you bring mindfulness practice into the real world.

We recommend that if your schedule will not allow you to attend the first session, or prevents from attending any two sessions of the course, that you consider waiting until the next offering of the program.

Note: A minimum of 10 registrants is required to run the program. Programs with fewer than 10 registrants will be cancelled and refunded. 

The Short Course in Mindful Self-Compassion (SC-MSC) is a 6-week adaptation of the empirically-supported 8-week Mindful Self-Compassion (MSC) program designed to begin the cultivation of the skills of self-compassion. SC-MSC was developed by Kristin Neff, PhD, the pioneering researcher in the field of self-compassion and Christopher Germer, PhD, a leader in the integration of mindfulness, compassion and psychotherapy. The SC-MSC 6-hour program was developed to allow participants to begin to learn a targeted set of MSC practices with less initial time commitment than the full 26-hour MSC program.  

Most of us feel compassion for our close friends when they are struggling. What would it be like to receive the same caring attention from yourself when you needed it most? All that’s required is a shift in attention—recognizing that as a human being, you, too, are a worthy recipient of compassion. Self-compassion involves the capacity to comfort and soothe ourselves, and to motivate ourselves with encouragement, when we suffer, fail, or feel inadequate. Self-compassion is learned in part by connecting with our innate compassion for others and including ourselves in that circle of compassion. The practice of self-compassion also helps to grow and sustain our compassion for others. 

The SC-MSC program draws on the skills of mindfulness and focuses on developing the resource of self-compassion to enhance our capacity for emotional wellbeing.  Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—more fully ourselves. 

Fortunately, self-compassion can be learned by anyone, even those of us who did not learn these skills as children. 

This program is designed for members of the general public, based on the values of equity, diversity, inclusiveness and belonging. Meditation experience is not necessary to participate in SC-MSC. All are welcome!  

Program activities include short talks, experiential exercises, group discussion, and home practices.  SC-MSC is an opportunity to explore how we typically respond when difficulties arise in our lives and to learn tools for becoming a warm and supportive companion to ourselves.

Objectives

• Articulate the basic theoretical underpinnings and research findings related to self-compassion
• Develop and apply self-compassion practices to motivate themselves with encouragement rather than self-criticism
• Develop the capacity to contend with challenges and difficulties through awareness of self-kindness, common humanity and mindfulness.
• Apply core self-compassion practices into daily life
   

Note: You must be 18+ years old to join this program. A minimum of 10 registrants is required to run the program. Programs with fewer than 10 registrants will be cancelled and refunded.

The UC San DIego Center for Mindfulness offers a transformative 6-week online program designed specifically for workplace professionals in both nonprofit and for-profit organizations. The Mindful Performance and Resilience @ Work program equips participants with practical tools to combat burnout and restore balance in their professional and personal lives.

Through highly experiential, interactive sessions, you'll learn to sharpen focus and manage distractions, and break free from autopilot reactions to make goal-aligned decisions.

With self-awareness, you can recognize your limiting judgments and cultivate curiosity to shift from a fixed mindset to one of growth and innovation.

Develop self-compassion and empathy for yourself and colleagues. Learn strategies for having more mindful, compassionate conversations that enhance workplace relationships.

Grounded in neuroscience and designed for immediate application, this program empowers you to build sustainable resilience and perform at your best while maintaining well-being.

Objectives

At the completion of this activity, participants should be able to:

• Session 1: Strengthen Focus & Awareness Learn the science of mindfulness and practical techniques to manage distractions, reduce multitasking, and enhance attention in high-demand environments.
• Session 2: Move from Autopilot to Intentional Action. Recognize automatic patterns, clarify your values and goals, and make conscious decisions aligned with what matters most.
• Session 3: Shift Perspective & Reduce Bias Cultivate curiosity over judgment, recognize unconscious biases, and develop a growth mindset that fosters innovation and collaboration.
• Session 4: Build Self-Compassion & Empathy Practice treating yourself with kindness during challenges and extend genuine compassion to colleagues and team members.
• Session 5: Communicate with Mindfulness & Compassion Develop skills for clear, empathetic communication that strengthens relationships and navigates difficult conversations effectively.
• Session 6: Integrate Practices into Daily Work Life Create a sustainable personal plan to maintain mindfulness and resilience practices in your everyday work routine.