I’m so glad you found us!
✤ This course will stand you in good stead for a lifetime, a significant accomplishment indeed! I’ve done my best to make the experience exciting and engaging, something made possible by the generosity of world-renowned teachers.
✤ For each of the eight modules, videos, readings and practices, you will build a base of both knowledge and experience.

✤ The beauty of receiving the FREE consultation with me is to get you started and assist you with an ongoing support link at all times. Email: shery@sheryclein.com or WhatsApp: +27824588151 (response takes 48 hours)
✤ Once you have completed the eight weeks of practice and study. Submit the materials, and you will receive a certificate of completion.
✤ To get the certification, submit the seven sets of practice sheets and a one-page description of what you’ve learned and how you will be incorporating what you learned during the eight weeks into your lifestyle.
✤ This Mindfulness course is fully certified by MBSR instructor Jon Kabat-Zinn.
The material in this course is a contribution of great teachers and writers in the spirit of making mindfulness more widely available. I’m grateful to them for helping to make this Online MBSR course possible. Those who have given their explicit written approval of how I’ve used their materials include:
✤ Jon Kabat-Zinn
✤ Thich Nhat Hahn
✤ Tara Brach
✤ Shauna Shapiro
✤ Kristin Neff
✤ Vidyamala Burch
✤ Lynn Rossy
✤ James Baraz
✤ Ann Weiser Cornell
✤ Daron Larson
✤ University of Massachusetts Medical School.
What is Mindfulness-Based Stress Reduction (MBSR)?
✤ “Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment.” – Jon Kabat-Zinn
✤ For most of us, when this happens, it’s unexpected, maybe while walking on a mountain trail on a crisp autumn day, or being so focused on work or play that you are not thinking about the past or future, or connecting with someone in a way that makes it seem like time is standing still.
✤ This state of being alive and whole in the present moment is always available, but it typically eludes us, especially in times of difficulty and external pressures.
✤ “Mindfulness” is used in many contexts nowadays, and there are many different understandings of the term. My favourite definition: “Paying attention to the present moment experience, with open curiosity and a willingness to be with what is.”
✤ Mindfulness-Based Stress Reduction (MBSR) is a blend of meditation, body awareness, and yoga: learning through practice and studying how your body handles (and can resolve) stress neurologically.
Mindfulness: Being Fully Awake in Our Own Lives
✤ This 10-minute video from the Centre for Mindfulness at the University of Massachusetts Medical School is an excellent introduction to what we mean by mindfulness in the context of this course. Narrated by Saki Santorelli, Director at UMass.
Introduction to the MBSR Course
✤ This 7-minute video, narrated by Jon Kabat-Zinn and others involved in the founding of MBSR, provides some interesting background about the MBSR course. Also, see the two-page article, MBSR: An Introduction, a short but engaging piece about MBSR.
✤ This 3-min video from the UMass Medical School gives a very brief overview of 30 years of research about the effects of MBSR. The 2-page document, MBSR Research Summary, is a concise, if dated, compilation of MBSR research. See the Scientific Research page for a more recent study.
✤ Through this MBSR course, you will learn skills that can increase your ability to:
✤ Cope with stress, pain, and the challenges of everyday life
✤ Deal with disturbing events with grace and composure
✤ Be fully present and alive at this moment
✤ While MBSR is not a “cure” for severe medical conditions, the course is not suitable as a substitute for medical treatment. Research indicates that mindfulness training can have a significant therapeutic effect for those experiencing:
✤ Stress
✤ Anxiety
✤ High blood pressure
✤ Depression
✤ Chronic pain
✤ Migraines
✤ Heart conditions
✤ Diabetes and other ailments
✤ In addition, participants typically report feeling alert and focussed and more “in-tune” with themselves and others.
A video featuring Jon Kabat-Zinn explains the meaning of mindfulness. The research validates mindfulness practice in terms of physical health and psychological well-being.
✤ The MBSR course is highly experiential, and daily practice is perhaps an essential component.
✤ You wouldn’t expect to learn to surf by reading a book about surfboards and waves, and learning a mindfulness practise is no different from any other skill involving both mind and body.
✤ You know that practice is essential from your experience learning to play an instrument, a sport, or any complex skill.
✤ Your body/mind is the most complex instrument in the universe. It takes time and practice to use it effectively and harmoniously.
✤ For this reason, we recommend that you set aside about 30 minutes a day for practice.
✤ The program may be the most challenging hurdle you face in getting started because one of the very issues you face is not having enough time for all that needs to get done in a day – how are you finding an extra 30 minutes?
✤ The support by Shery Clein Coaching is a great advantage to assist you in keeping you on track.
✤ Previous participants have said that although their time to “do things” is technically 30 minutes less after a few weeks of practice, there can be a feeling of having more space and time, even in the middle of a hectic day.
✤ For each week, under Videos, you will find offerings by master teachers of mindfulness, motivating and informing the week’s topics.
✤ Under Reading are articles formatted for easy Reading; you may also want to keep a “Mindfulness Journal” to write your impressions more freely than the worksheets and practice sheets.
✤ Each week, the length of the video selections will vary, but the total will usually be about 45 minutes.
✤ It’s a good idea to choose a given day of the week and time (for example, Sunday at 8 pm) so that you can watch them in one sitting.
✤ You can do this in place of your 30-minute practice for that day.
✤ Skim the readings on that day, and read them in their entirety by the end of the week.
✤ The articles and the videos in the Resources: Supplementary materials section are optional.
✤ You will be doing about 30 minutes of daily practice, and each week introduce a new set of exercises.
✤ You can find the audios linked to the appropriate sessions for each module.
✤ Each week, you will download a Formal Practice worksheet tailored for that week and will be your guide for that week’s practice. [NOTE: The leading courses range between 30 and 37 minutes in length.]
✤ The Informal Practice will help you integrate the learnings and practices into your daily life.
✤ Unlike the formal practice, you don’t have to schedule this into your day; it simply has an intention to bring a special awareness to some of the activities you already do daily.
✤ At the end of each day, you will take just five minutes to reflect on the day, using that week’s Informal Practice sheet as a guide.
✤ The informal practice may look less important than the formal practice; however, through the Informal Practice, you will see and realise the concrete and natural benefits of MBSR.
✤ Many people come to the course with some physical limitations. Therefore, you must know you are free to modify any practices, especially the yoga sequences, to do the best work. You are being aware of your limits, and adjusting the practices when necessary is, in itself, mindfulness in action.
✤ Also, during this program, whether you have physical limitations or not, it is possible, even likely, that complicated feelings or unpleasant memories may arise.
✤ The beauty of using Shery Clein Personal Coach gives you the option to call us, email, or WhatsApp us for any questions or queries you may encounter along the way; we can assist you with advice.
✤ If things come up which are too difficult to handle, you can consider taking a break from the course and seeking the help of a counsellor.
✤ If you are under a counsellor or doctor’s care, please let them know of your plan to go through this program and keep them informed of your experience as you go along so that they may monitor any unexpected reactions to the course or practices.
Thank you for your participation with us. We treasure your contributions & encourage you to practice the mindfulness technique in your daily routine. We are looking forward to seeing you for the next exciting module.
Click on Module Number to Access ⬇︎
We will guide you every step of the way. Email: shery@sheryclein.com or WhatsApp: 0824588151