Curious what changes are possible in just eight weeks? These are real reflections from MBSR graduates—people, just like you, who arrived with a wide variety of stresses, challenges, and hopes, and discovered new ways to navigate life with calm, clarity, and vitality.
These reflections come from graduates over many years—both in-person and online. The program content and teacher are the same. The online version delivers the same transformative program—often described as even more accessible and impactful.
Take a few moments to explore the categories below to see the kinds of changes others have experienced—and imagine what might be possible for you:
Stress and Anxiety
Male, 76 — chronic anxiety, chest tightness, insomnia
“I react less to stress, breathe more deeply, and rely less on meds. Mindfulness greatly enhanced my peace of mind and enjoyment of life—truly life changing.”
Graduate reflection (Senior Director, Scripps Health)
“MBSR Online provides invaluable tools for navigating distress and anxiety—tools I know I will continue to integrate for life. The manual, slides, meditations, and recorded sessions are tremendously useful resources I’ll return to again and again.”
Graduate reflection — (Professor of Education/Teacher Preparation)
“Knowing how to better manage life’s daily stresses means I can relax, breathe deeper, and enjoy life more fully—like a painting that has become more vibrant and colorful. This was one of the very best gifts I’ve given myself, and the benefits have been noticed by my family, friends, and colleagues.”
Male, 68 — anxiety, depression, diabetes, hypertension
“I have never participated in a class that made such a profound change in such a short time. My blood pressure meds are down 50%, I have tools that work, and I’ve gained back my self confidence.”
Female, 28 — anxiety disorder & panic attacks
“Karen is phenomenal—her compassion let me show up and stay every week. This class brought self compassion into my heart, which I never thought possible.”
Graduate reflection — anxiety
“I discovered I can meditate for longer stretches than I believed possible. The weekly lessons about how the brain and nervous system respond to stress were so helpful. The class, readings, and assignments deepened my understanding and helped me see my anxiety in a new light. I feel stronger, and I’ve found ways to nurture myself and be kinder, even on difficult days.”
Graduate reflection (Crohn’s participant)
“I was hesitant at first, but I am SO thankful I took the time to participate in MBSR. I now have tools to live a more compassionate life with mindfulness. It has significantly reduced my anxiety by helping me separate body sensations from the unhelpful stories in my mind.”
Graduate reflection — anxiety
“Thank you for teaching us the concepts of mindfulness and making meditation a ‘go-to’ priority to ease daily anxieties. I’ve developed solid habits of mini mindful moments throughout the day, and my sleep and morning routines have improved—boosting my daily energy. Your enthusiasm and knowledge made this a fun and meaningful experience.”
Graduate reflection — anxiety and anger
“I can absolutely attest to the effectiveness of MBSR in reducing my anxiety levels. The program opened my mind to the possibility of allowing unpleasant feelings instead of resisting them. For the first time, I have access to peace instead of anger and anxiety.”
Body Pain and Physical Health
Male, 57 — ongoing back pain
“Daily practice reduced my back pain by half. The most valuable part was the teacher’s caring, love, and attention.”
Graduate reflection — ongoing body pain
“Mindfulness helped change my perception of pain. Instead of fearing my body, I can see pain as a teacher—a valuable message. I can meet unpleasant body sensations with more curiosity and less avoidance.”
Graduate reflection — ongoing GI distress
“I once associated every painful sensation with something negative. Now, through soft belly breathing, I’ve discovered the pleasant experience of enjoying the breath in my abdomen. This has transformed my relationship with my body.”
Graduate reflection — headaches
“My once daily headaches are greatly diminished—almost gone. This has been a powerful change over just eight weeks.”
Graduate reflection — ongoing body pain
“A twinge of pain used to send me into worst-case scenarios. MBSR taught me to replace those loops with thoughts that are more compassionate and realistic. This shift has been life-changing.”
Better Sleep and Relaxation
Male, 47 — long term insomnia
“Before MBSR, I relied on sleeping pills. Within weeks, I was falling asleep with meditation instead. Now I sleep through the night and handle stress better.”
Graduate reflection — sleeping challenges
“I’m sleeping better and falling asleep faster using mindfulness practices. Even brief meditations make a noticeable difference in my well-being.”
Graduate reflection — sleeping challenges, anxiety and body pain
“I’m sleeping better, falling back asleep more easily, and having better days in general. The practical practices—recognizing, allowing, and reminding myself it’s understandable to feel this way—have been invaluable.”
Female, 52 — insomnia, anxiety and back pain
“I noticed better sleep, more energy, and a new sense of calm during stressful times. Even eating became more mindful.”
Emotional Healing & Self-Compassion
Graduate reflection (Senior Director, Scripps Health)
“I learned so much more in eight weeks than I ever expected. I once thought meditation was about escaping the body—now I understand it’s about fully inhabiting it with a curious, caring attention. That shift alone has been life-changing.”
Male, 35 — hypertension, high stress
“Loving kindness opened my heart. I don’t measure my worth by productivity anymore—it’s okay to love myself without conditions.”
Graduate reflection — challenges with illness and fatigue
“One of the most pivotal lessons I’ve learned is that I am not my illness—and I can change the narrative of ‘my story.’ I’m learning to be kinder toward myself, to slow down and listen to my body, to remember that a mindful breath is always available, and that inner peace is possible right now, even in the midst of difficulty.”
Graduate reflection — traumatic experiences growing up; adult challenges with anxiety and depression
“I’ve learned to talk to myself tenderly, kindly, and lovingly—and not just to talk that way, but to truly care for myself in that way. This class has helped me take self-compassion to a whole new level.”
Female, 30 — single parent; anger & anxiety
“I came to reduce anger with my son. I often left class feeling soothed and healed. I’m learning to welcome difficult emotions as teachers.”
Daily Practice and Integration
Graduate reflection — husband, father of 2 teenagers, avid runner and full-time work schedule
“Before MBSR Online, I believed I couldn’t fit meditation into my life—that I couldn’t be still and that my mind was too busy. Now that I understand what mindfulness really is, I meditate daily, often twice a day. The far-reaching, life-changing benefits of my practice are what keep me coming back.”
Graduate reflection — Scripps nurse
“Just 5–10 minutes of mindfulness—whether between work shifts, in bed before rising, or even sitting in my car before work—has been easy to incorporate into my day. These short practices are extremely beneficial for my well-being and give me the motivation to keep coming back.”
Graduate reflection — experienced meditator, full time working, mom and wife, etc.
“Before joining MBSR Online, I knew about mindfulness but not how to fully integrate it into daily life. Karen’s teaching on the ‘many, mini moments’ changed everything. Now I can practice while working, driving, eating, cooking, exercising—there’s no moment I can’t be mindful, if I remember. I’ve learned that if I want to live with peace and inner ease, mindfulness is non-negotiable.”
Graduate reflection — very new to mindfulness and meditation
“One of the most helpful things I learned is that mind wandering during meditation is completely normal—it doesn’t mean I’m doing it wrong.”
Graduate reflection — moderate experience with mindfulness and meditation
“What struck me most is the importance of being mindful every day and the positive impact it has on my body’s healing. I used to think meditation had to be 45–60 minutes to matter. Now I know that even shorter practices—20–30 minutes, or even 10—bring real benefits. This makes mindfulness accessible and guilt-free, as long as I practice every day in a way that works for me.”
Graduate reflection
“I will continue with 45-minute meditations and many mini-moments each day—it’s part of my life like brushing my teeth. I’m deeply grateful for the class, materials, guided meditations, and inspiration. Reviewing them daily brings fresh insights into tools I know will help me for the rest of my life.”
Graduate reflection
“I feel well prepared to respond rather than react to whatever life brings, thanks to you, Jon Kabat-Zinn, and mindfulness.”
About Karen’s Teaching
Graduate reflection (Senior Director, Scripps Health)
“The MBSR Online Program that Karen teaches is the most well-designed and executed program I have ever experienced. It was so effective that I have—and will continue to—recommend it to everyone I know.”
Graduate reflection
“I could have read a book or watched a video, but I’m SO glad I didn’t. I’m forever grateful to my friends who recommended MBSR Online with Karen Sothers, a naturally skillful and compassionate educator, mentor, and role model.”
Graduate reflection —(Professor of Education/Teacher Preparation)
“Karen’s knowledge, humor, and ability to personalize learning created a joyously warm and caring community. Over 8 weeks, we gained powerful insights into the human mind and body, supported by the manuals and meditations she provided—resources that ensure lasting benefits.”
Male, 65 — professor; stress & anxiety
“In 33 years of teaching, I can say with confidence: Karen is one of the best instructors I’ve ever known.”
Female, 56 — chronic pain, stress, depression
“One of the best programs I’ve ever taken—and I’ve taken many. The tools and teachings were fabulous, and Karen is a gifted, gentle spirit.”
Female, 65 — seeking joy & peace
“Karen embodies what she teaches. Her supportive style created a safe, nurturing environment where strangers became a community.”
Graduate reflection
“After only three weeks, this is the best mindfulness course I’ve ever taken. The progression is well-paced, and the brain-based research on mindfulness is invaluable. I’m learning so much!”
Graduate reflection
“Karen is a calm yet engaged and enthusiastic teacher. Her non-threatening, non-judging presence comes right through Zoom as a soothing, comforting guide that fosters trust, openness, and curiosity.”
Female, 60 — GERD, arthritis, hypertension
“Karen is an outstanding teacher. Her guided meditations are gems I’ll use for the rest of my life.”
The Online Experience
Graduate reflection (Senior Director, Scripps Health)
“As a full-time working person, the online aspect removed the hassle of commuting after work and made it truly possible for me to enroll. Having access to recordings also means I can review and deepen my learning anytime.”
Graduate reflection
“This was the most seamless Zoom program I’ve ever attended—and I’ve attended many. Karen’s organization, clarity, and the hours she clearly puts into developing each training are so evident.”
Graduate reflection
“I was hesitant to sign up for an online program, worried it might feel less personal or harder to stay focused. I was pleasantly surprised by how engaging and well-run it was. The online format turned out to be incredibly convenient—no commute, comfort of home—while still feeling connected to the teacher and participants.”
Graduate reflection
“Living with chronic illness, social anxiety, and bouts of depression, the online format made it possible for me to fully participate—engaging as much as I chose while still feeling supported and included.”
Graduate reflection
“The recorded guided meditations are essential to deepening my practice. They are thoughtful, accessible, and make the online format especially effective.”
Graduate reflection
“Even though this was my third time taking MBSR with Karen, I learned something totally new that opened my eyes to new ways of thinking and feeling. By the way, much to my surprise, I found that the Zoom course allowed MORE interaction with Karen and other participants and was even better than the in-person courses I had taken before. Plus, I could participate from bed if I was in pain. It was truly the best format for me.”
Ready to experience your own life-transforming 8-week journey?
Explore the MBSR Online Program—curriculum, schedule, and registration details by clicking HERE