Introduction to Mindfulness-Based Stress Reduction

Description

This mindfulness‑based stress reduction (MBSR) module introduces mindfulness as a practical way for employees to step out of “autopilot,” notice stress reactions earlier, and respond with more calm and choice at work. Mindfulness is framed as training attention and awareness—paying purposeful, non‑judgmental attention to the present moment—rather than as a spiritual or lengthy practice, making it accessible in busy, high‑pressure environments. Participants see how brief, repeated mindfulness practices can interrupt automatic stress spirals and support clearer thinking.​

The module draws on evidence from workplace mindfulness and MBSR programs showing that structured training can reduce perceived stress, improve momentary stress during the workday, and enhance coping and well‑being. Trials suggest that multi‑week, higher‑dose mindfulness programs have stronger effects than one‑off workshops, buffering employees against rising stress and helping them maintain more positive affect and coping efficacy over time. The session translates these findings into work‑relevant benefits such as improved focus, emotional regulation, and resilience under pressure.​

Finally, participants experience a brief guided practice and build a simple micro‑plan to integrate mindfulness into daily routines—before meetings, between tasks, or during transitions. Mechanism‑focused research indicates that mindfulness helps by enhancing attentional capacity, improving detection of stress cues, increasing self‑care, and restoring a sense of choice and agency in stressful moments. The module closes with each person choosing 1–2 small, realistic practices they can use over the next few weeks to reduce stress and support sustainable performance.

Learning Objectives

By the end of this 30‑minute module, participants will be able to:

• Define mindfulness and MBSR in simple, workplace‑relevant terms and describe how they differ from generic relaxation.​
• Explain at least two ways mindfulness training has been shown to reduce stress and improve well‑being at work.​
• Practice one short mindfulness exercise (e.g., mindful breathing or body scan) they can repeat on their own.​
• Identify at least two personal stress cues (physical, emotional, or cognitive) that mindfulness can help them notice earlier.​
• Draft a brief “Mindfulness at Work” plan for the next 2–4 weeks, including when and how they will integrate micro‑practices into their day.

Module Outline

• What is mindfulness-based stress reduction?
• How mindfulness changes the stress response
• Guided practice: a brief mindfulness exercise
• Integrating mindfulness into the workday

Code and Difficulty 

• MHBP 3002
• Intermediate

Additional Resources

https://pmc.ncbi.nlm.nih.gov/articles/PMC5880763/

https://www.mindfulnessinstitute.ca/mindfulness-workplace

https://gassho.info/blog-page/mindfulness-based-stress-reduction-mbsr-for-work-stress/