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.
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
Ready to Begin Your 8-Week Journey?
To create a supportive small-group experience, enrollment is limited.
Click Here 👉 Yes, I’m Ready to Enroll!
Upcoming Schedule
- Wednesdays, September 24 – November 12 | 5:30 – 8:00 p.m. PT
- Day of Mindfulness: Saturday, November 1 | 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
Tuition
Save $100 when you register by September 21!
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$495 — when you register by September 21
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$595 — after September 21
Registration will close once the group is full.
Register in 3 Easy Steps
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- Check that the program dates fit your schedule.
- Click Yes, I’m Ready to Enroll below and complete payment.
- Look for your confirmation email with the registration form.
Click Here 👉 Yes, I’m Ready to Enroll!
Important Notes:
- The MBSR Online Program is not covered by insurance, but many participants find it to be one of the most valuable investments in their well-being.
- The program is delivered live on Zoom. You’ll need a computer with video, microphone, and a reliable internet connection. Mobile devices may work, but a computer offers the most effective and engaging experience.
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 a personal connection before enrolling, you can click the link below to schedule a free 15-minute phone call with Karen to ask your specific questions and see if the program feels right for you.
Ready to Enroll?
Secure your place today and begin your 8-week journey toward greater calm, clarity, and resilience.
I look forward to welcoming you into the MBSR Online Program and sharing the transformative journey of mindfulness with you!