HT- MBSR, Home Page - Free Self Compassion

MBSR-Home Page UX: How to improve the UX of this MBSR online course home page? [MBSR Training

This is the Original MBSR program.

Introduced by Jon Kabat-Zinn at the U of Mass.

Simple, online training at your pace – text, audio, video.

MBSR Entire Online Program $195

Free Mindfulness for Beginners. (30-min)

Stress & Anxiety Relief with MBSR Training

Mindfulness practices are a gentle way to navigate stress, anxiety, depression, or chronic pain? MBSR training (Mindfulness-Based Stress Reduction) was developed at the University of Massachusetts, by Jon Kabat-Zinn. It offers powerful, evidence-based mindfulness training that can help. Learn how to to observe your thoughts and feelings without judgment and cultivate inner peace.

“Mindfulness is a Life skill“

G Ross Clark, C.C.P.

TheMindfulCoach@gmail.com

Our self-paced, 9-lesson online course, guided by a qualified teacher, combines mindfulness meditation, gentle yoga, and body awareness. You’ll learn to respond to life’s challenges more skillfully, reducing stress, anxiety, and even chronic pain. Embrace a deeper sense of peace and empower yourself with lasting resilience.

This accessible, self-paced online course features 9 comprehensive modules with 108 audio and text lessons, designed to fit into your life seamlessly. You’ll learn core mindfulness meditation, gentle yoga, and body awareness practices.

These mindful techniques help you understand your reactions, break unhelpful patterns, and respond to life’s challenges with greater skill. Over time, you’ll feel more in tune with your body and mind, fostering balance, clarity, and a deeper sense of well-being.

MBSR Training Features:

Self-Paced & Flexible: Start anytime, anywhere, and learn at your own convenience.

Original MBSR Curriculum: Experience the proven benefits of the authentic MBSR program.

Comprehensive Modules: Dive into 9 modules, each with 12 lesson topics.

Rich Content: Engage with 108 audio and text lessons, perfect for daily formal and informal practices.

Personal Reflection: Utilize questions designed to deepen your understanding and integration.

Certificate of Completion: Receive a certificate upon successful course completion.

Ready to cultivate more calm, resilience, and empowerment in your daily life?

Studied Benefits Of Mindfulness Training

Cognitive benefits

Emotional benefits

Physiological benefits

Increased self-awareness

Increase in positive thoughts

Increased ability to concentrate

Increased capacity for empathy

Increased capacity for compassion

Lower blood pressure and pulse rate

Increased ability to regulate emotions

Increase in ability to be non-judgmental

Increased brain activation in regions associated with positive thoughts and mood

Reasons Why People Sign Up for MBSR Training

Illness

Fatigue

Headaches

Depression

GI distress

Chronic pain

Anxiety and panic

Sleep disturbances

High blood pressure

Compassion Fatigue

Stress — job, family or financial

Course Support:

Email: themindfulcoach@gmail.com

Testimonials

Hi Ross

I really enjoyed the 8-week MBSR training and look forward to continuing to grow in my practice of mindfulness. My hope is to become an MBSR teacher trainer within the next couple of years and I know the record of taking an MBSR training is one of the requirements on the road to becoming a teacher so I would like to have some sort of verification that I have completed the course.

Thank you for providing this online training. It has been a gift to me during the past 2 months during the pandemic and I am grateful for having an online option for the training.

Thanks and take care.

Mary Alice Grady

A Turning Point

As I finish this mindfulness class, I feel a deep sense of gratitude for mindfulness of meditation, breathing, walking, eating, talking, listening, grounding, safety, teachers, audios, readings, poems, journaling, yoga, the whole program including you Ross, and myself. This is a powerful turning point in my life.

Thank you

Hello Ross,

I hope you are having a beautiful week!

I completed the 8-week MBSR training last week. Thank you dearly for facilitating it. It has changed my life for the better, in many ways and I greatly look forward to continuing to incorporate the practice.

Sincere thanks and gratitude, Lisa

A Doorway

This has been a course in which I have come back home to who I really am in my essence. This course is really a doorway for others to love being in their own company with no judgment and unconditional self-love.

Thank you, Ross

Read All

Broadly defined, mindfulness is learning how to use our natural mental faculties of attention & intention. We first bring non-judgmental attention to our daily life experiences. Then, we choose a wise intention to match any of our life experiences. This deeper understanding of our life results in more health & happiness. As we practice mindfulness, we have less stress & more calmness, clarity, and choices.

Mindfulness, talks & training

What Is Mindfulness?

What Is Mindfulness Based Stress Reduction Training?

Mindfulness training is a way of learning to consciously and systematically work with stress, pain, illness, and the challenges and demands of everyday life by not turning away from them but learning how to be resilient with and through them.

Mindful self love is already within the human experience—a deep internal resource of attention, intention, and attitude that is available to us. Mindful self love is patiently waiting to be used in the service of learning, growing, and healing.

“Mindfulness is an essential life skill.” -G. Ross Clark

HISTORY Of MBSR Training

Mindfulness-Based Stress Reduction (MBSR) was founded at the University of Massachusetts Medical Center in 1979. MBSR has now spread to multiple populations, including health professionals and medical and nursing students, as well as numerous settings, including workplaces and educational institutions.

BENEFITS Of Mindfulness Training:

Three decades of published research indicates that the majority of people who complete MBSR courses report:

Improved self-esteem

An increased ability to relax

Greater energy and enthusiasm for life

Reductions in pain levels and an enhanced ability to cope with pain

An ability to cope more effectively with both short and long-term stressful situations.

Mindfulness Is Not:

Mindfulness is not something that one gets or acquires. It is already within the human experience. A deep internal resource of attention, intention, and attitude. That is available to us and is patiently waiting to be observed and used in the service of learning, growing, and healing.

The 4 Basic M.B.S.R. Trainings Practices Are:

The Body Scan– mindful attention while lying down

Mindful Walking- mindful attention in daily life and activities

Mindful Sitting Meditation- mindful attention while sitting still

Mindful Stretching- mindful attention while stretching or doing yoga

The Lessons Are Highly Participatory And Include:

Reflections

Poetry and Articles

Gentle stretching and mindful yoga

Audios with 22 practices and practice forms

Daily home assignments- at least 45 minutes a day

Guided instruction in mindfulness meditation practice

Inquiry exercises to enhance personal awareness in everyday life

Instruction on stress response and stress hardiness models and research

* Optional, The Mindfulness-Based Stress Reduction Workbook by Bob Stahl, can be ordered from Amazon.com ($15 USD)

Get M.B.S.R. Training

FAQ’s

What is M.B.S.R.?

M.B.S.R. stands for mindfulness-based stress reduction. Developed to help people deal with stress, anxiety, depression, and pain. Similar to many techniques that aim to help individuals reduce stress and help the mind and body relax, M.B.S.R. uses a combination of mindful meditation, yoga, and body awareness strategies to help you become present in the moment and focus on the sensations and feelings that you have.

M.B.S.R. was originally created to mainly help individuals with stress and anxiety. It helps you become attuned to your present emotions and sensations throughout the body so you can focus on relieving the symptoms and triggers that cause your stress and anxiety. Nowadays, many people use M.B.S.R. to treat a variety of illnesses and symptoms, such as depression, anxiety, chronic pain, cancer, immune disorders, and more.

M.B.S.R. sessions typically last eight weeks and are very beneficial for patients or individuals that don’t respond well to more traditional and common treatments for their illnesses or conditions. When you practice mindfulness-based stress reduction, you train your mind and body to become self-aware. This allows you to become more focused throughout your day and make decisions that are reasoned out.

Individuals that are trained to teach MBSR typically encourage you to incorporate general mindfulness throughout your daily routine to make each day more purposeful. You can learn how to identify stressful and anxious situations in your life, as well as how to respond to these situations in a healthy way.

How to practice meditation to reduce stress

Who should enroll in the training?

How much time is required to complete the course?

What are participants required to complete?

Is prior meditation or mindfulness training required?

What is included in an MBSR training program?

50% Discount – $97.50 Full Program, this week.]

The MBSR home page content contains all the necessary information, but it’s currently presented in a disorganized, repetitive, and text-heavy manner, which severely harms the User Experience (UX).

The core UX improvements involve establishing a clear visual hierarchy, prioritizing the Call-to-Action (CTA), and consolidating repetitive information into scannable sections.

1. Prioritize Call-to-Action (CTA) and Pricing 🎯

The current page buries the price and has two conflicting CTAs. Users need to know the cost and the next step immediately.

Current Issue	UX Improvement	Rationale
Price is stated mid-page ($195) and at the bottom ($97.50).	Fix the price discrepancy immediately. Use the $$97.50 sale price$ as the main headline.	Clear pricing builds trust. If a sale is running, it must be the prominent price with a clear expiration date (e.g., “Sale Ends Friday!”).
CTA is just text: “Get M.B.S.R. Training.”	Replace with multiple, large, high-contrast buttons featuring specific text like: “Enroll Now for $$97.50$ (Save 50%)” or “Start Your MBSR Training Today.”	Buttons are the standard visual cue for action. Repeat this button in the header, mid-page, and at the bottom.
The “Free Mindfulness for Beginners” offer is a distraction.	Make the free offer a secondary, smaller CTA link beneath the main enrollment button: “Not sure? $\to$ Try our Free 30-Min Beginner Session.”	Allows the user a low-commitment option without distracting from the main goal (enrollment).

2. Establish Clear Visual Hierarchy and Structure 🏗️

The content is currently repetitive and lacks clear section breaks, making it difficult to skim.

A. Consolidate the Headline Section

Original Title: “MBSR Training”
Improvement: Use a compelling, benefit-driven headline like: “The Original 8-Week MBSR Online Course: Stress & Anxiety Relief.”
Sub-headline: Place the key features (e.g., Self-Paced, 9 Lessons, Original UMass Curriculum) into a simple, three-column list or icon group immediately under the title.

B. Create Distinct Sections

Use clear headings to break up the dense text:

Recommended Section Order	Primary Goal	What to Include
Headline & CTA	Immediate Action & Value	Title, Price ( $$97.50$ ), Main CTA Button.
Why MBSR? (The Problem)	Hook the User	Briefly state the challenges (Stress, Anxiety, Chronic Pain) and the solution (Mindfulness/MBSR). Use a small list of “Reasons Why People Sign Up…”
Key Course Features	Build Confidence	Replace the repetitive “MBSR Training Features” section. Use icons and concise text for the 4-6 most important features.
Proven Benefits	Validate the Value	Use the current “Studied Benefits” and “BENEFITS Of Mindfulness Training” data, but present it in a two-column list with icons (e.g., a Brain icon for Cognitive Benefits, a Heart icon for Physiological).
Meet Your Instructor	Build Trust	Move G. Ross Clark’s information here with a professional photo, credentials (C.C.P.), and a brief bio, establishing credibility (e.g., Certified MBSR Teacher).
Testimonials (Social Proof)	Relatability	Put the testimonials in a visually distinct block (e.g., gray background or in quotation boxes). Edit them down to the most powerful, concise quotes and include the person’s name/initials.
FAQ & Course Details	Address Concerns	Move the current long explanatory paragraphs (“What Is M.B.S.R.?”) into a collapsible (accordion) FAQ section at the bottom.

3. Improve Readability and Content 📝

A. Eliminate Repetition

Consolidate Curriculum: Merge the lists of “MBSR Training Features,” “The 4 Basic M.B.S.R. Trainings Practices Are,” and “The Lessons Are Highly Participatory” into one master “Course Curriculum” section. Use collapsible modules (Week 1, Week 2, etc.) if possible.
Define MBSR Once: The definition of MBSR is repeated several times. Define it once clearly in the FAQ section and reference the Jon Kabat-Zinn/UMass origin early for credibility, but don’t repeat the history.

B. Use Visual Formatting

Bold Keywords: Use bolding to draw attention to key concepts like Mindfulness-Based Stress Reduction (MBSR), self-paced, evidence-based, and chronic pain.
Quotes: Display the quote “Mindfulness is a Life skill” as a visually impressive, large block quote to give it impact, rather than just small text.

By implementing these changes, the page transforms from a dense article into a structured, persuasive sales landing page that guides the user efficiently to enrollment.

Mini-Courses and Micro-Courses on Self-Compassion

Yes, there is a strong demand and a clear market need for “mini-courses” and “micro-courses” on self-compassion, particularly as a free offering to introduce the full concept.

1. Would there be a strong demand for ‘mini courses’ on self-compassion?

Yes, absolutely.

2. Why?

The demand is high due to a combination of factors related to user behavior and the nature of self-compassion:

Low Barrier to Entry: The standard, evidence-based Mindful Self-Compassion (MSC) course is an 8-week commitment (2.5-3 hours/week). A mini-course or short course (like the existing 6-week short course or a 7-day introduction) significantly lowers the time commitment barrier, making it accessible to busy people.
Proof of Concept/Trust Building: Free mini-courses serve as an excellent funnel to paid, comprehensive offerings. Users can sample the teaching style and experience the immediate benefits of a core practice before investing time and money in a full program.
Addressing Specific Pain Points: Mini-courses can be hyper-focused on one aspect, e.g., “Self-Compassion for the Inner Critic” or “Self-Compassion for Burnout.” This specific targeting increases relevance and perceived value for users seeking immediate relief.
The Power of Micro-Learning: Modern learning favors small, digestible chunks of content that can be consumed on a phone during a commute or break. This format promotes better practice integration into daily life, which is essential for self-compassion.

3. How many lessons per course?

The ideal mini-course (short course) structure is 5 to 7 lessons.

This allows you to cover the essential components of self-compassion (Mindfulness, Self-Kindness, Common Humanity) without the intensity of the full 8-week program.

4. How long per lesson course?

Lessons should be structured for asynchronous, flexible learning:

Total Lesson Time: 15 to 25 minutes.
Breakdown: 5-7 minutes for the core teaching/concept, 8-15 minutes for a guided practice.

5. List what parts / headings for each lesson and explain why?

The content should flow from foundational knowledge to immediate, practical application.

Lesson Title Example	Key Concept Focus	Rationale
Lesson 1: The Three Components	Foundation	Introduce the 3 core elements: Mindfulness (noticing), Self-Kindness (responding), and Common Humanity (connecting). This establishes the theoretical framework.
Lesson 2: The Inner Critic vs. The Compassionate Voice	Identifying the Problem	Focus on the most common barrier: self-criticism. Help the learner recognize the voice and its effects.
Lesson 3: The Power of Supportive Touch	Self-Kindness Practice	Teach a foundational, in-the-moment tool. Physiology is a core component—touch triggers the parasympathetic nervous system (calm).
Lesson 4: Connecting to Common Humanity	Connecting to Others	Focus on the sense of isolation that suffering brings. Use a short reflection to normalize pain and mistakes as part of the human experience.
Lesson 5: Self-Compassion Break: The Core Tool	Integrating the Components	Teach the “Self-Compassion Break” practice, which combines all three components into one powerful 3-minute tool for use in daily life.

6. Create a standardized layout for each new mini lesson and explain what content is best for each heading / part and why.

A standardized layout is crucial for UX/UI, predictability, and ease of content production.

Standard Lesson Heading / Part	Content Type	Rationale
I. The Core Concept (5 min)	Text/Video Talk: Brief, focused lecture on one topic (e.g., “What is the Inner Critic?”).	Didactic Learning: Provides the scientific/psychological “why” behind the practice, increasing buy-in and motivation.
II. Guided Practice (8-15 min)	Audio/Video Meditation: A guided practice specific to the lesson’s concept (e.g., “Soothing Hand on Heart” or “Self-Compassion Break”).	Experiential Learning: Self-compassion is a skill, not just a concept. Practice is the essential part that creates neurobiological change.
III. Reflection & Journaling Prompt (2 min)	Text Prompt: 1-2 open-ended questions for personal processing (e.g., “What did you notice during the practice?” “When was a time this week you needed compassion but offered self-criticism?”).	Integration & Awareness: Encourages metacognition and helps bridge the formal practice time to its application in daily life.
IV. Informal Practice Challenge	Text/Action: A specific, small task to complete before the next lesson (e.g., “Every time you walk through a doorway today, pause and take one compassionate breath”).	Habit Building: Turns the practice from a scheduled event into an in-the-moment life skill, which is the goal of self-compassion training.

7. Would a micro course be wise? If so, how many lessons per course?

Yes, a micro-course is an extremely wise strategy, primarily for lead generation (making it free).

A micro-course on self-compassion should be used as a free 3-Day Challenge to capture email addresses and prove value quickly.

Lessons per Micro-Course: 3 lessons.
Focus: Each lesson should focus on one of the three core components.

Micro-Course Lesson	Focus	Tool
Day 1	Mindfulness (Noticing the Pain)	The Mindful Check-in (Stop, Feel, Notice).
Day 2	Self-Kindness (Soothing the Pain)	The Supportive Touch (Hand on Heart).
Day 3	Common Humanity (Normalizing the Pain)	The Affirmation: “This is a moment of suffering. Suffering is part of life.”

This short, impactful format demonstrates an immediate benefit, directly positioning the user for enrollment in the deeper 5-7 lesson mini-course or the full 8-week program.