Stress and Anxiety Reduction for Everyday Life

1. Week 1 – Foundations of Mindfulness & Stress Awareness

   6 lessons

   1. Lesson 1: What Is Mindfulness‑Based Stress Reduction?
   2. Lesson 2: How Stress & Anxiety Show Up In Your Body & Mind
   3. Lesson 3: Mindful Breathing For A Busy, Anxious Mind
   4. Lesson 4: The Body Scan – Listening To Your Body Instead Of Ignoring It
   5. Lesson 5: Starting A Realistic Daily Practice
   6. Lesson 6: Your Mindfulness & Stress Baseline

2. WEEK 2 – Working with thoughts and worry

   6 lessons

   1. LESSON 1 – Getting To Know Your Thoughts
   2. LESSON 2 – Mindfulness of Thinking
   3. LESSON 3 – Stepping Back From Worry and Rumination
   4. LESSON 4 – Breathing With Difficult Thoughts
   5. LESSON 5 – Daily Practice: Breath and Thought Awareness
   6. LESSON 6 – Your Thinking Patterns Baseline

3. Week 3 – Befriending the Body: Tension, Pain, and Rest

   6 lessons

   1. Lesson 1: Understanding Stress, Tension, and Your Body
   2. Lesson 2: Extended Body Scan – Deepening Awareness
   3. Lesson 3: Mindful Movement – Gentle Stretching or Yoga
   4. Lesson 4: Working With Pain and Discomfort
   5. Lesson 5: Daily Practice – Body as Anchor
   6. Lesson 6: Your Body Awareness Baseline

4. Week 4 – Emotions and Self‑Compassion

   6 lessons

   1. Lesson 1-week overview
   2. Lesson 2: Using RAIN With Emotions
   3. Lesson 3: Self‑Talk Audit – Meeting Your Inner Critic
   4. Lesson 4: Hand-on-Heart – A Simple Compassion Practice
   5. Lesson 5: Daily Practice – Emotions and Compassion Together
   6. Lesson 6: Your Emotional Awareness Baseline

5. Week 5: Everyday Mindfulness

   6 lessons

   1. LESSON 1 – Informal Practice: Mindfulness in Daily Tasks
   2. LESSON 2 – Mindful Eating and Drinking
   3. LESSON 3 – Mindful Walking or Everyday Movement
   4. LESSON 4 – Mindful Listening and Speaking
   5. LESSON 5 – Daily Practice: “3 Mindful Moments”
   6. LESSON 6 – Your Everyday Mindfulness Baseline

6. Week 6: Mindfulness for Sleep, Rest, and Recovery

   6 lessons

   1. LESSON 1 – How Stress Affects Sleep
   2. LESSON 2 – Breathing Practices for Sleep
   3. LESSON 3 – Bedtime Body Scan
   4. LESSON 4 – Learning to Rest Without Guilt
   5. LESSON 5 – Daily Practice: Evening Wind-Down
   6. LESSON 6 – Your Rest and Recovery Baseline

7. Week 7 – Mindful Relationships

   6 lessons

   1. LESSON 1 – Relationship Stress Awareness
   2. LESSON 2 – Mindful Listening
   3. LESSON 3 – One‑Breath Pause Before Speaking
   4. LESSON 4 – Gentle Boundaries
   5. LESSON 5 – Daily Practice: Mindful Interactions
   6. LESSON 6 – Your Relationship Awareness Baseline

8. Week 8 – Your Personal MBSR Plan

   6 lessons

   1. LESSON 1 – Reviewing Your Journey
   2. LESSON 2 – Choosing Your Core Practices
   3. LESSON 3 – Building Your Weekly Mindfulness Plan
   4. LESSON 4 – Working With Setbacks: “Begin Again”
   5. LESSON 5 – One‑Page Mindfulness Plan
   6. LESSON 6 – Course Closing: Living More Calmly With Stress and Anxiety

9. Course Closing – Living More Calmly With Stress & Anxiety

   1 lesson

   1. Living More Calmly With Stress & Anxiety