Find calm that actually lasts
Still Mind MBSR walks you through the full, clinically validated 8-week Mindfulness-Based Stress Reduction protocol — the same evidence-based practice taught in hospitals and research institutions — so you can lower stress reactivity, quiet anxiety, and build a daily mindfulness practice that holds up in the real world.
I don't teach mindfulness as a wellness trend — I teach it as a precise, evidence-based skill that changes how your nervous system meets the world.— Dr. J Raymond ABK
What you'll learn
What you'll be able to do
- Apply the full 8-week MBSR protocol to systematically reduce chronic stress and anxiety in daily life
- Use body scan, sitting meditation, and mindful movement practices with correct form and clinical intention
- Recognize your personal stress reactivity patterns and interrupt them before they escalate
- Develop a sustainable daily formal and informal mindfulness practice that fits your real schedule
- Apply mindful communication and awareness techniques to high-pressure relationships and workplace situations
- Measure and understand your own progress using validated stress-reduction self-assessment tools
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
6 modules · 17 lessons
Foundations of MBSR — Understanding Stress and the Mindful Attitude
Establishes the clinical and scientific grounding for the entire program. Students learn why chronic stress harms the body and mind, what distinguishes the MBSR approach from general relaxation, and take their very first formal practice steps — ensuring every later technique lands on a prepared foundation.
- 1.1The Science of Chronic Stress and Why MBSR WorksIncluded
- 1.2The Nine Attitudes of Mindfulness as Clinical ToolsIncluded
- 1.3Your First Formal Practice — Breath Awareness MeditationIncluded
The Body Scan — Reclaiming Somatic Awareness
Teaches the 45-minute body scan as the anchor formal practice of MBSR Weeks 1–2. Students develop the ability to read the body's real-time stress signals, dissolve habitual disconnection from physical sensation, and use somatic data as an early-warning system — a prerequisite for the reactivity-interruption skills taught later.
- 2.1Body Scan Technique — Form, Intention, and Common ObstaclesIncluded
- 2.2Reading Your Body's Stress Signals in Real TimeIncluded
Sitting Meditation and the Architecture of Attention
Expands formal practice from the breath anchor to the full landscape of sensory experience, thoughts, and emotions. Students learn how attention itself is trainable, develop a reliable sitting practice, and build the metacognitive skills required for recognising stress reactivity patterns — making this module an essential bridge between somatic awareness and the reactivity work ahead.
- 3.1Expanding the Anchor — From Breath to Full Sensory AwarenessIncluded
- 3.2Working with Thoughts and Emotions in MeditationIncluded
- 3.3Building a Sustainable Daily Sitting PracticeIncluded
Mindful Movement — Yoga, Walking, and the Moving Body
Introduces the two core mindful-movement practices of MBSR — hatha yoga and walking meditation — as formal meditative disciplines in their own right, not physical fitness routines. Students integrate somatic awareness and attentional training into movement, dramatically expanding the contexts in which mindfulness can be practiced and preparing them for informal practice throughout the day.
- 4.1Mindful Hatha Yoga — Strength, Limitation, and Present-Moment SensationIncluded
- 4.2Walking Meditation and Informal Practice in MotionIncluded
Stress Reactivity — Recognising Patterns and Interrupting the Cycle
The clinical heart of the course. Students apply the body-scan literacy, attentional training, and somatic self-awareness built in earlier modules to map their unique reactivity cycle, then learn and rehearse evidence-based interruption tools. Placed at Week 5–6 of the 8-week arc, after students have enough practice depth to actually observe themselves reacting.
- 5.1Mapping Your Personal Stress Reactivity CycleIncluded
- 5.2The STOP Practice and Other In-the-Moment InterruptionsIncluded
- 5.3Responding vs. Reacting — Cultivating the Space Between Stimulus and ResponseIncluded
Mindful Communication, Self-Assessment, and Life Beyond the Course
Applies all developed skills to the highest-stakes interpersonal and professional contexts, equips students with validated tools to measure their own growth, and anchors the entire programme with a forward-looking plan for lifelong independent practice. Directly fulfils the communication outcome and the self-assessment outcome, and ensures the programme does not end with skill acquisition but with skill integration.
- 6.1Mindful Listening and Speaking Under PressureIncluded
- 6.2Applying MBSR in the Workplace and Caregiving ContextsIncluded
- 6.3Measuring Your Progress with Validated Self-Assessment ToolsIncluded
- 6.4Designing Your Post-Programme Lifelong PracticeIncluded
Who it's for
Is this you?
Burnt-out professionals
You're high-functioning on the outside and running on empty on the inside — this programme gives you a structured, evidence-based path back to sustainable performance without sacrificing your effectiveness.
Full-time caregivers
When you spend your days holding space for someone else, this curriculum — including a dedicated module on mindful caregiving — teaches you to refill your own reserves before they run dry.
Chronic anxiety sufferers
If anxiety has been a background hum for years, the stress-reactivity mapping and interruption techniques in this programme offer a clinically grounded way to turn down the volume.
Sceptical beginners
You want the science before you trust the practice — the curriculum opens with the neuroscience of chronic stress and grounds every technique in evidence, so you understand exactly why each step works.
Lapsed meditators
You've tried meditation before and it didn't stick — this programme reveals what was missing by delivering the full, properly sequenced MBSR protocol rather than isolated techniques.
Healthcare & helping professionals
Nurses, therapists, social workers, and educators who absorb others' stress daily will find the somatic awareness, communication, and self-assessment tools here both personally restorative and professionally applicable.
Questions
Frequently asked
Your teacher
A note from your teacher
Dr. J Raymond ABK
If you are reading this, there is a reasonable chance you are tired in a way that sleep doesn't fix.
You may have tried things — a meditation app, a breathing exercise, a weekend workshop. Perhaps they helped, briefly. And then the emails came back, the worry came back, the tightness in your chest came back, and you found yourself wondering whether lasting calm was simply not available to you.
I want to say something plainly: that experience is not a personal failing. It is what happens when someone is given a fragment of a practice rather than the whole thing. Mindfulness, used properly, is not a relaxation technique. It is a systematic training in attention — one with decades of clinical research behind it and measurable outcomes. When the relief doesn't hold, it is usually because the full protocol was never taught.
That is what Still Mind exists to give you. The complete 8-week MBSR curriculum, delivered with the same rigour and the same compassion that has made this programme a standard of care in hospitals and research institutions worldwide. We will work through the body scan together — not as a guided nap, but as a clinical tool for learning to read your own nervous system in real time. We will build your sitting practice from a single breath outward, until you have a stable, flexible attention that can hold thoughts and emotions without being swept away by them. We will map your personal stress-reactivity cycle — the specific sequence of triggers, thoughts, and physical sensations that belongs to you — and practise interrupting it with precision.
I will also ask you to bring this into your actual life. We will look at the relationships and workplaces where stress lands hardest, and you will learn to bring mindful communication into those moments rather than leaving your practice on the cushion. By the time we reach the final module, you will have validated tools to measure your own progress and a personally designed practice plan you can sustain long after this programme ends.
This work is quiet. It is not dramatic. But it is real, and it compounds — and I would be honoured to guide you through it.
— Dr. J Raymond ABK
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- 6 modules, 17 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed