MBSR: 8-Week Mindfulness-Based Stress Reduction

Mindfulness-Based Stress Reduction (MBSR) is an evidence-based, 8-week programme developed in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center. Originally created to support patients coping with chronic pain and illness, MBSR is practised all over the world and in Singapore to help people from all walks of life manage stress and enhance well-being.

Grounded in mindfulness meditation, gentle movement, and self-inquiry, the programme offers practical tools to cultivate greater awareness and resilience. Participants learn to relate differently to stress, pain, and emotional difficulty, fostering qualities like patience, non-judgment, and compassion.

MBSR is secular and accessible to individuals of all backgrounds. Research shows it can reduce anxiety, depression, and chronic pain, while improving focus, emotional regulation, and overall quality of life.

Over the course of eight weeks, the programme combines formal practices like sitting meditation and body scans with everyday mindfulness, helping individuals build a more balanced and intentional approach to life.

Ojas Yoga and Wellness

OUE Downtown Gallery Studio (B1-01)
6A Shenton Way, Singapore 068815

Schedule:

Orientation:

March, 25th(Wednesday) - 7-9 PM (Online)

8 weekly classes:

April 1, 8 , 15, 22, 29 &

May 6,13, 20 (Wednesdays) (In-Person)

Full-Day Retreat (Compulsory) :

May 9 (Sat) 10:30 am -6PM (In-Person)

Early Bird: $500 (Until 8th March 2026)
Standard: $599

As part of the course requirements, participants are required to complete a pre-course screening questionnaire.

The course may be cancelled if not enough participants sign up. Cancellations will be announced as soon as a cancellation decision has been made and can be made up until the day before the course starts. In case of cancellation, a refund of the course fee (less transaction & admin fees) will be given.

This 8-week MBSR programme includes a total of 10 sessions, combining experiential learning, group dialogue, and guided practices.

What to Expect:

• Formal & Informal Mindfulness Practices – Learn techniques including sitting meditation, body scan, and mindful movement
• Weekly Themes & Teachings – Each session introduces a new topic through short talks and experiential learning
• Group Sharing & Reflection – Engage in small and large group discussions to deepen understanding and connection
• Daily Home Practice – ~30–60 minutes per day (on a best effort basis)—guided audio and handouts provided
• Class Size – 8-20 participants

At the end of the course, a Certificate of Attendance will be issued to participants with a minimum attendance of 6 of the 8 weekly sessions and Day of Mindfulness. The certification for this 8-week MBSR course is a pre-requisite to the MBSR Teacher Training Intensive (MBSR-TTI) programme.

No prior meditation experience required. The MBSR programme is secular & participants from all faiths are welcome.

Kimberly Kwa ()

Kim is a mindfulness practitioner and educator with a background in performing arts education, technical production and design. Her journey with mindfulness began as a personal response to chronic burnout, leading to a sustained exploration of yoga, breathwork, and contemplative practices to support physical and mental wellbeing.

With over a decade of experience in movement and somatic practices, Kim brings a grounded, integrative approach to teaching Mindfulness-Based Stress Reduction (MBSR). Her facilitation is informed by trauma-aware principles and emphasises accessibility, embodiment, and the development of practical tools for navigating stress.

Kim holds a Master of Education and a Specialist Diploma in Leadership and People Management. She is a certified yoga teacher (E-RYT 500) & Yoga Alliance Continuing Education Provider (YACEP), and has undertaken additional training in yoga therapy and trauma-sensitive practices.

Committed to lifelong learning and embodied presence, Kim is passionate about helping others cultivate awareness, resilience, and self-compassion through mindfulness. Her teaching encourages participants to reconnect with their own inner resources to build sustainable, authentic practices that support their everyday lives.

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