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Sounds True: The MBSR Online Course

Course program

The MBSR Online Course by Sounds True is an 8-week training in Mindfulness-Based Stress Reduction, the program founded by Jon Kabat-Zinn at the University of Massachusetts in 1979. It follows the same curriculum and methodology taught at the UMass Center for Mindfulness, led by Saki Santorelli and Florence Meleo-Meyer.

This course is open to anyone interested in beginning or deepening a mindfulness practice. No prior meditation experience is required. It suits people working with stress, chronic pain, illness, or simply seeking to live with greater awareness and less reactivity. The format works well for self-motivated learners who want a structured, evidence-based introduction to mindfulness at home.

The curriculum follows the eight-week MBSR structure as taught at the UMass Stress Reduction Clinic, with eight weekly classes plus a daylong session. You explore mindfulness meditation as a way of relating directly to experience without attachment or judgment, learning to work consciously with stress, pain, illness, and everyday challenges.

The course includes more than 16 hours of video instruction covering mindfulness meditation, stretching, mindful yoga, and practical guidance for bringing awareness into daily life. Four hours of guided mindfulness practice on audio support your home practice between sessions. A series of questions and prompts in PDF format guides reflection, and a completion graph helps you track your progress. The training culminates in A Day of Mindfulness, a self-led audio retreat that integrates what you have learned. After the program ends, continuing practice emails arrive once a week for one year to support ongoing practice.

The course is taught by Saki Santorelli, EdD, MA, former Executive Director of the Center for Mindfulness at UMass Memorial Medical Center and founder of Oasis Institute, and Florence Meleo-Meyer, MS, MA, Director of Oasis Institute and a senior MBSR teacher. Saki has logged more than 30,000 clinical hours of MBSR and is the author of Heal Thy Self.

The course is delivered fully online and self-paced through Sounds True. You watch pre-recorded video lessons, listen to guided audio practices, and work through PDF prompts on your own schedule. The daylong retreat is self-led using audio guidance. After completing the eight weeks, you receive continuing practice emails once a week for a year to support your ongoing practice.

The curriculum follows the eight-week MBSR structure as taught at the UMass Stress Reduction Clinic, with eight weekly classes plus a daylong session. You explore mindfulness meditation as a way of relating directly to experience without attachment or judgment, learning to work consciously with stress, pain, illness, and everyday challenges.

The course includes more than 16 hours of video instruction covering mindfulness meditation, stretching, mindful yoga, and practical guidance for bringing awareness into daily life. Four hours of guided mindfulness practice on audio support your home practice between sessions. A series of questions and prompts in PDF format guides reflection, and a completion graph helps you track your progress. The training culminates in A Day of Mindfulness, a self-led audio retreat that integrates what you have learned. After the program ends, continuing practice emails arrive once a week for one year to support ongoing practice.

Meet your teacher

Florence Meleo-Meyer

Florence Meleo-Meyer, MS, MA, is Director of Oasis Institute for Mindfulness-Based Professional Education and Training and a senior MBSR teacher at the Center for Mindfulness at UMass Memorial Medical Center.

Read more about Florence
Florence Meleo-Meyer

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