Mindfulness-Based Stress Reduction (MBSR) Online Program
An evidence-based, 8-week journey to reduce stress, improve well-being, and live with greater ease.
Led by Karen Sothers, M.Ed., E-RYT — with over 20 years teaching MBSR, more than 30 years of daily mindfulness practice, and the privilege of guiding thousands of graduates through this transformative journey.
A Personal Welcome from Karen
Whether you’ve been referred by your healthcare provider, encouraged by someone you trust, or found your way here searching for a healthier, calmer way to live — you’re in the right place.
I am so glad you have landed here, and it’s an honor to personally welcome you to the MBSR Online Program.
In this 6-minute video, you’ll be invited to pause, reflect, and imagine what might change for you with daily mindfulness practice. I’ll share how mindfulness changed my own life — and how it can transform your life too!
Press play to discover how mindfulness can become a source of calm and strength in your own life, and experience the heart of how I teach MBSR — practical, compassionate, and grounded in daily life.
Look below for schedule, registration, FAQs, graduate reviews and more.
Important Note About Registration
MBSR Online is offered to a small cohort and begins once a viable group is ready to form for the schedule listed below. To ensure the best experience for participants, please contact me before submitting payment so I can confirm current enrollment and discuss next steps with you. You can easily schedule a 15-minute phone call with me using the link below.
Why Join the MBSR Online Program?
Wherever you’re starting from, the MBSR Online Program will support you with practical skills, compassionate expert guidance, and a small group environment that can help you:
- Reduce stress and anxiety while calming your mind and nervous system — and discover pockets of calm even in your busiest days.
- Feel calmer and more grounded, even in life’s most challenging moments — and carry a quiet strength within you, no matter what challenges arise.
- Navigate pain, fatigue, and other health challenges with greater resilience — while also supporting your medical care
- Improve sleep, boost energy, and enhance your mood and focus
- Experience more joy, clarity, and connection in daily life
Experienced Guidance, Personal Support
At the heart of my work is a profound and steady life purpose: to be of benefit — to serve, and to contribute to the well-being of others and myself. Over the past two decades, I’ve had the joy of guiding thousands of graduates through the MBSR journey. My teaching is grounded in more than 30 years of daily mindfulness practice and a lifelong career devoted to helping people integrate transformative skills into everyday living.
The MBSR program was originally developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center. I teach from this trusted foundation while bringing the freshness of a long personal practice, decades of teaching, and the wisdom I’ve learned from participants. The result is an engaging, supportive experience that honors the heart of MBSR while meeting the needs of today’s participants in practical, meaningful ways.
Here’s what you can expect from me as your MBSR teacher:
- A heart-centered, compassionate presence that meets you where you are
- Guided experiential practices that make mindfulness accessible, engaging, and meaningful
- A teaching style that embodies mindfulness — bringing calm, clarity and resilience into each session
- A supportive, safe space where your learning unfolds with warmth and care
The Impact of MBSR
The most powerful words about this program come from those who’ve experienced it firsthand. Here’s what a few of our graduates have shared:
“This program changed my life. I feel calmer, more present, and better equipped to navigate the difficulties of life.” – MBSR Graduate
“I sleep better and feel less anxious. I can’t recommend Karen’s MBSR program enough.” – MBSR Graduate
“This program gave me essential tools I use every day and a deeper connection to myself and others.” – MBSR Graduate
“Before MBSR Online, I thought I couldn’t meditate—my mind was too busy. Now I practice daily, and the far-reaching, life-changing benefits keep me coming back.” – MBSR Graduate
“This was the most seamless and engaging Zoom program I’ve ever experience—and I’ve participated in many.” – MBSR Graduate
“Karen is a calm yet engaged teacher whose presence comes right through Zoom—soothing, supportive, and inspiring trust.” – MBSR Graduate
Upcoming Spring 2026 Schedule
- Wednesdays, May 6 – June 24 | 5:30 – 8:00 p.m. PT
- Day of Mindfulness: Saturday, June 13 | 9:30 a.m – 4:30 p.m. PT
- Format: Live on Zoom in a supportive, small-group setting
What’s Included?
- 8 live weekly sessions (2.5 hours each) with Karen — interactive and experiential
- 1 full-day online retreat to deepen your practice
- 2 individual phone sessions for personalized guidance and support
- Digital program manual and daily practice recordings
- Access to the Resource Library (session replays, guided meditations, bonus content)
- Special Guest Teacher: Dr. Robert Bonakdar, Director of Pain Management at Scripps Center for Integrative Medicine — recorded session on the neuroscience of mindfulness and guided meditations
- Weekly Encouraging Words emails — inspiration and support between sessions
- Personalized feedback, group sharing and more
Interested in Joining This 8-Week Journey?
To create a supportive small-group experience, enrollment is confirmed once a viable cohort is ready to begin. Please schedule a 15-minute call with me so I can confirm current enrollment and discuss next steps.
Tuition: $495
Tuition is submitted once the cohort is confirmed.
Next Steps to Confirm Your Enrollment
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- Review the program dates and ensure they fit your schedule.
- Schedule a 15-minute call using the link below so I can confirm enrollment and answer any questions.
- Once the cohort is confirmed, you will receive instructions to complete your registration and submit tuition.
Important Notes:
- Insurance Coverage: The MBSR Online Program is not covered by insurance, however many participants find it to be one of the most valuable investments in their well-being.
- Program Format: The program is delivered live on Zoom. You’ll need a computer with video, microphone, and a reliable internet connection. While mobile devices may work, a computer offers the most effective and engaging experience.
- Minimum Enrollment: Each MBSR Online Program requires a viable cohort size in order to begin. If the minimum is not met, the program will be canceled and you may choose to transfer your tuition to a future program, convert it to individual sessions, or receive a full refund.
- Refund Policy: Except in the event that a program is canceled by Karen Sothers due to minimum enrollment not being met, all tuition payments are final. If you miss a live session, access to video replays and program resources will be available in the Resource Library.
- Click Here 👉 To review the full Refund Policy in the FAQ.
(All participants review and agree to the Terms and Conditions at checkout.)
Still Have Questions?
Most of your questions can be answered here:
- Visit FAQs to Learn More About MBSR — find clear answers about the program
- Read More MBSR Graduate Reviews — real stories of transformation from past participants
If you’ve explored these resources and would like to connect personally before moving forward, you’re warmly invited to schedule a free 15-minute phone call with Karen to ask your specific questions and confirm next steps.
Ready to Begin the Process?
If you feel drawn to this 8-week journey, I invite you to take the first step by scheduling a brief 15-minute call with me. Together we will confirm enrollment, review timing, and ensure this cohort is the right fit for you.
I look forward to connecting with you and supporting your mindfulness journey!