Choosing a course?
Know your options, decrypt the lingo, then give it a go!
Every year, thousands of people jump start or reboot a mindfulness meditation practice by taking a course.
Structure, access to experienced instructors, and the motivation of peers can make all the difference.
If you are considering taking a course but a little confused by all the options — well, that’s a lucky position to be in! But it can be a curse, as well. We call this “the tyranny of choice.” In deliberating endlessly about which choice to opt for, we may never get around to the actual learning.
Here are some considerations to help you along the way of choosing a course in your mindfulness journey.
For a quick list of course definitions to help decrypt that lingo, check out this blog post.
1. Location, location, (e)location.
For many people, getting started is not so easy, and convenience will trump everything else. What’s the point of finding the “prefect course” or the “perfect teacher,” if you can’t actually be there to take the class? The most important thing is to practice and learn at a steady pace. Choosing a location and a time that you can actually commit to will make all the difference.
Many people prefer in-person courses. These usually allow for less distractions and a greater sense of community. In these times of plague, however, there are not many in-person courses; understandably, safety comes first!
If you are reading this in better times, research what in-person courses are available near you. Depending on where you are geographically, different mindfulness-based interventions will be available. If you're in the United States, there's a higher likelihood of finding qualified and certified MBSR teachers nearby. If you are in the UK, you are more likely to find an MBCT course. This relates to the history of how and where these programs developed.
A silver lining of the pandemic has been the proliferation of on-line options. This means it might be easier to find a teacher you connect with, and to find course times that really work for you.
Our teacher directory and course listings can help you search for both online and in-person classes.
At the end of day, the best mindfulness course is the one you can actually commit to, no matter where or what that might be.
2. The time is now, and timing matters.
Finding the “right” course and the “right” teacher are not the only considerations. There’s also the question of when? Taking a class requires a certain level of commitment and an ability to negotiate your circumstances so that you can give yourself the gift of learning something new.
Of course, “there is no time like the present.” At the same time, it can be helpful to create the conditions in your life to make room for a course. For example, you might ask for support and cooperation from family members or colleagues to free you up from certain responsibilities during class times. What do you need to do in order to be emotionally available for the adventure of the course? Courses like MBSR and MBCT involve daily practice, so your engagement with the process will be well beyond the course session time itself.
Before signing up, ask yourself: Is now the right time? Do I have the right motivation, or at least am I motivated enough? Do I have the support of the people around me, to create the space and conditions for committing to this as best I can? If you’re able to answer Yes to these questions, then go for it.
3. Mindfulness-Based Stress Reduction.
Mindfulness-Based Stress Reduction (MBSR) is a well-established secular mindfulness course first developed by Jon Kabat-Zinn. (To be clear: as much as we owe a great deal to Jon Kabat-Zinn, he did not invent mindfulness! Nor did the Buddha; it’s even older than that!) In the late 1970’s, Kabat-Zinn and his team at the University of Massachusetts Medical Center set up a Center of Mindfulness, which later became very famous for its pioneering teaching and scientific conferences.
Kabat-Zinn’s project coincided with a cultural moment. During the 1970’s and 1980’s, an increasing number of contemplative practices from traditional communities were becoming more accessible to a larger audience, with trail-blazing teachers popularizing mindfulness such as Thich Nat Hanh and Shunryu Suzuki Roshi.
The impact and efficacy of the MBSR curriculum were carefully monitored and researched, given the medical context within which it started. As it is one of the earliest secular mindfulness courses developed, it comes with the largest body of clinical research so far compiled. It has a rich history and continues to evolve. When you read enthusiastic articles in the popular press about scientific research related to meditation, look for the fine print: most of the time, it’s not just any meditation, but this specific 8-week MBSR protocol.
Jon Kabat-Zinn never sought to copyright his program. He shared it generously, and encouraged further innovation. Today MBSR has become the root of a much broader tree. These “Mindfulness-Based Programs” (MBPs) include numerous versions and off-shoots, such as Mindfulness-Based Cognitive Therapy, Mindful Self-Compassion, Breathworks, and many more.
The MBSR curriculum addresses how we relate to stress and stressors in our life. These can come from just the ordinary business of living in our world, or from sudden life changes and events. Through a mix of meditation, body awareness, daily life practices, and gentle movement, participants explore patterns of behavior, thinking, and feeling. They learn to untangle their reactions, to respond more creatively in the face of challenges big and small. There is really nothing “beyond the scope” of what an MBSR course can be useful for; it’s one of the most general and generous approaches to mindfulness training.
4. Mindfulness-Based Cognitive Therapy.
Mindfulness-Based Cognitive Therapy (MBCT) is the second most common type of mindfulness-based intervention and was developed as a relapse-prevention tool for people with depressive disorders. MBCT uses a more therapeutic approach, combining cognitive behavioral therapy (CBT) methods with mindfulness meditation practices and other psychological strategies.
Classes are generally taught in smaller groups and often facilitated by clinicians who are themselves therapists. MBCT is not for people who are actively in acute depression; it is most suited for people who are working to avoid depression relapse. If you are struggling with chronic depression and have a choice between MBSR and MBCT, MBCT can be ideal. Discuss your condition with the instructors and consult your medical team for guidance.
Some psychotherapists integrate MBCT into their individual work with patients, a route that certain people may prefer.
One thing to note is that MBCT may be more readily found in the UK and Canada, while MBSR is more common in the United States. This is simply for structural reasons, such as where teacher training institutions and senior faculty are based.
5. If you are dealing with chronic pain.
If you’re suffering from chronic pain, it may be worth finding a course near you (or online) that is specifically focused on mindfulness in relation to that issue. Ideally, this means that the instructor has specific experience in pain management. Even if the course participants are dealing with very different underlying conditions, it can feel empowering to be part of a supportive cohort that is contending with and managing their relationship to pain.
Some people may be dealing with so much physical pain and various health issues that it's quite challenging to leave the house and go to a class; for such folks, online programs can be particularly helpful.
It’s important to know that not all mindfulness teachers have the same experience supporting students chronic plain. At first, MBSR started in a hospital setting, and accumulated a significant body of experience and research around physical pain; but its later, general focus on stress and mindfulness in daily life has placed most MBSR courses outside of a medical context. So even with excellent training, MBSR teachers do not automatically have significant experience in the area of pain management – it really depends on their background, specialization and context for teaching. In short: if in doubt, it’s always best to ask.
When you're choosing a course, you may want to look out for adaptations of MBSR more geared towards populations dealing with chronic pain, or for teachers who explicitly share mindfulness for chronic pain as an area of expertise.
Breathworks is a very well established course out of the UK. It was designed by Vidyamala Burch, who has lived (well) for decades with chronic pain. There are a few certified / accredited Breathworks teachers in the US; more can be found in Europe, Mexico, and Latin America. In the UK the signature Breathworks course is called “Mindfulness for Health,” and it centers on living with chronic pain. In the US this course is sometimes called “You Are Not Your Pain,” in reference to Vidyamala’s wonderful book (2015). (Don’t confuse Breathworks with “Breathwork,” a program based on Native American practices of activating the breath.)
6. Other mindfulness courses.
While an MBSR course can be a great foundation to build on, you might want to begin with a course that's more focused on a particular area of concern.
Inspired by MBSR, there are other curricula that have been developed with their own adaptations and specific concerns that can be a fantastic way to begin. Maybe you are expecting a child and taking a mindfulness course on child birthing or mindful parenting is really important to do now. Or maybe you are focused on overcoming an eating disorder or addiction issues; there are classes on these topics that are grounded in mindfulness practices. Classes which focus on specific topics can also be a fantastic way to begin.
If you’re unsure where to start you may want to speak to a therapist or healthcare provider about the best option for you. You can also talk to a mindfulness teacher about your current life situation and mental health, to figure out what might be suitable (or not). For a quick list of the different types of MBPs (Mindfulness-Based Programs), check out this blog post.
Our directory can help you look up courses based on specific topics.
7. Try as taster.
When selecting a course, look for one that provides some kind of orientation. (This is a normal part of the protocol for MBSR, MBCT and MSC courses, for example.)
An orientation provides the chance to get a feel for the teacher and to ask yourself some important questions:
· Do I feel comfortable with this teacher?
· Do I feel comfortable in the group? in this space?
· Do I connect with what's being discussed?
An orientation can help you determine how appropriate the class will be for you; it can help you understand the benefits and the risks. Many people come very enthusiastically to the practice; they may be inspired by the science; they may be seeking relief. That’s great, but there are also risks involved (see #10 below, “A Word of Caution”). And a significant commitment is expected. All that gets unpacked at the orientation, so that you can assess which type of course is best suited to you, and whether this is the right time or not. Try, before you buy!
8. The tuition.
Another determining factor in your decision might be the cost of a course.
As a rule of thumb, if someone is asking you for thousands of dollars for a meditation course…. proceed with (great) caution. It need not be that expensive, and many teachers would take ethical issue with the idea of high fees to begin with. In traditional contexts and over thousands of years, meditation practices were (and still are) freely shared, on the basis of mutual generosity, with students offering donations. In our economic system and culture it is not so easy for most teachers to survive economically on voluntary donations, and thus most teachers do charge fees for their courses.
Fees can vary widely due to local contexts and expenses. Many teachers and organizations that host courses offer scholarships and discounts. If you don’t see that information posted, just ask.
If you are employed, check with your employer to see if they offer any kind of tuition reimbursement or flexible health care fund that may be applicable towards covering a mindfulness course.
Sometimes, it can be useful to look into mindfulness programs located in hospitals, or sponsored by research centers. You might be able to get a discount or a scholarship if you're willing to participate in a research project while doing the course.
While it’s not very common, some health insurance companies will cover an MBCT course if it is offered by a licensed clinician, as it can be “coded” under the category of group therapy.
9. Free resources.
The upside of mindfulness meditation becoming so popular is that there are more and more free resources on the Internet and via apps. Although a course can help in many ways, you don’t need to take a course to get started, and some courses are even free or open access for self-guiding. Here are some of our favorite resources that offer free instruction:
Lastly, there are many meditation groups that are free and offered by donation, with the understanding that not everyone may be in a position to contribute. You can find a listing of regular sitting groups on this site.
10. A word of caution.
Mindfulness meditation can’t fix everything. This seems obvious, but it’s important to highlight, since the popularity of the practice, and recent scientific findings, have caused some misplaced expectations and even “hype” around mindfulness.
Furthermore, it’s important to know that meditation, especially when taught in certain narrow ways that are not trauma-informed or culturally competent, can cause adverse experiences. There has been growing awareness in both contemplative communities and the mindfulness professional field, that many of these practices require adaptation and skillful delivery to be more inclusive of those struggling with trauma - be it personal, or societal, or both.
Whatever course you choose to do, be sure to understand what’s involved, and what some of the risks might be. Bring any concerns to the instructor. If you are in the throes of addiction, or having significant mental health issues, or dealing with severe PTSD, a mindfulness course may present certain risks. Consult your medical team and the instructor about such considerations.
A good teacher will be receptive to you and will take your concerns seriously. They might even suggest alternative options, if their course is really not suitable for you at this time. Nothing is more important that your safety and well-being. These practices are shared in the spirit of reducing harm, not causing it.
© MML Editorial Team, 2021