Course curriculum

  • 1

    Welcome to week 6

    • A message from your instructor (Welcome to Week 6 of the MBSR Course Online)

  • 2

    Week 6 Content

    • THEME: Mindful Communication (2 mins)

    • REMINDER: Retreat Day of Mindfulness (between week 6 & 7) (3mins)

    • PRACTICE: Short Meditation (6 mins)

    • INQUIRY: Reflecting on your Home Practice (15 mins)

    • PRACTICE: Full Sitting Meditation (35 mins)

    • EXERCISE: Mindful Communication 1 (Aikido Exercise) (35mins)

    • Blame & Empathy (8 mins)

    • Attitudes & Judgement (10 mins)

    • Qualities of Mindful Communication (5 mins)

    • EXERCISE: Mindful Communication 2 (Optional Talking & Listening Exercise)

    • Deep-Listening (15 mins)

    • PRACTICE: 3 Minute Breathing Space (3min)

  • 3

    Home Practice

    • Instructions

    • RETREAT DAY of MINDFULNESS (Preparation)

    • EXERCISE: Being Aware of the Senses (Sense Awareness Inventory)

    • EXERCISE (WRITE): Practice Log (Week 6)

    • EXERCISE: Body Scan Practice

    • EXERCISE: Mindful Movement Practice

    • EXERCISE: Full Sitting Meditation (35 mins)

    • READ: A Comparison of Passive, Assertive and Aggressive Behaviors

    • READ: Nonviolent Communication

    • READ: The Sacred Art of Listening

    • READ: Mindful Communication JKZ (Akido-Exercise)

    • READ: 3 Minute Breathing Space

    • READ: The Guest House Poem by Rumi

  • 4

    Submit Practice Logs for Certificate

    • Submit The Practice Log (Week 6)

    • Submit: Your Sense Awareness Inventory (Week 6)

Social proof: testimonials

Blown Away by the Course Quality !!!

by Breda Mc Donald

This course has changed the way I live my life. It has allowed me to be fully present in my day, both in my work and in all other areas of my life and I now know what to do when my attention is pulled in all directions. I feel calmer, more grounded and balanced. I am aware that I am kinder to myself, I have more patience and am less judgmental. This course is a wonderful gift; it will help you in all areas of your life. It is one of the best courses I have undertaken, brilliant contents/ delivery and amazing value for money. I am so delighted I gave myself this time.

Very Informative Tutor !!!

Joanna Conway

I highly recommend Una Keeley, I attended her 8 week mindfulness course and I found it brilliant. Una is very caring, insightful and passionate about living in the present moment. She is a very informative tutor and walks her walk when it comes to living and practicing mindfulness.

Enormous Help Dealing with Anxiety !!!

Mitzie Murphy

I have just finished an 8wk course in Mindful Based Stress Reduction. (MBSR) with Una. This has been an enormous help to me dealing with Anxiety and low mood. Una is an inspiration facilitator and I would highly recommend this 8week course. What you practice and learn will stay with you and help you in your day to day life. Thanks, Una.

Fantastic Instructor, Eternally Grateful !!!

Olive Power

In short, Una’s MBSR course has changed the meaning of my life indefinitely. Una has been a fantastic instructor and has allowed me to go on a deep internal exploration of my mind, my emotions, my senses, my body and my soul. I cannot recommend this course highly enough because it has opened up a new world of applying mindfulness to every possible moment and living in full awareness. Without mindfulness, we are not living at all. And now after this course ? I am fully alive and stronger than ever. Thank you Una for transforming my quality of life. I will be eternally grateful.

Highest Professional Standard By An Excellent Instructor !!!

Carmel Smyth

I have recently completed the Mindfulness-Based stress reduction course with Una. I would highly recommend this course for everyone in all walks of like. This MBSR course is delivered to the highest professional standard by an excellent facilitator. It has given me an insight and awareness of my sense of self and sense of being in the present moment. It has equipped me with strategies and tools that will stay with me forever in the challenges of life today and tomorrow. Thank you Una.


Your Mindfulness Instructor, guiding you through this MBSR course

Mindfulness Instructor

Una Keeley

Una Keeley is a professional MBSR Mindfulness Based Stress Reduction Instructor. She is the founder and owner of Mindfulness Wexford, Training Adults, to De-Stress with Mindfulness Stress Reduction Skills (Including Executives, Managers & Professionals). Una is a HSE approved Mindfulness Instructor, training HSE staff in mindfulness (Irish Health Services Executive). She offers Courses & Workshops to the general public and the corporate sector. Una has been practicing meditation for 25 years. She is a professional member of The Mindfulness Teachers Association of Ireland (MTAI) and adheres to The Irish Good Practice Guidelines for Teaching Mindfulness-Based Courses. Una is a fully trained and highly experienced MBSR Mindfulness Instructor. She trained with the Institute for Mindfulness Based Approaches, IMA Germany.


The benefits of taking the MBSR course in this Unique Online Format

  • Video guidance Accessible 24hrs

    One of the major benefits of taking the MBSR course in this Unique Online Format, is the Instructor video guidance, is accessible 24hrs, rewindable, and re-playable. Accompanying you through every module, explaining everything in detail and anticipating all your questions. This Unique Online MBSR course, with its attention to detail, offers you a high level of guidance, support & encouragement, available at your finger tips.

  • 24 hour access / Any Time-Zone

    This Online MBSR Course gives you 24hr access to the Full course. Which means you can tap into it at any time of day or night, from any time-zone, wherever you are in the world.

  • Extra Time

    The MBSR course is designed to be taken over an 8 week period. The modules are best taken back to back, and it is advisable, where possible, to complete the course within 8 weeks, to get the best out of the course. This New Online format, however, gives you a little extra time. This means If you need to slow down a little you can. If your individual circumstances change and you need to take a short pause, it is possible to do so without missing out. You will have access to the Full course for longer than 8 weeks, enabling you to return, re-connect, revisit & recap on all lessons, if you need to.

  • Change your Study Day

    The possibility of changing your study day if needed. Sometimes unexpected things happen, and we may need to change the day we study. This is now possible if needed.

  • Adapted for the Extra Curious

    The course is packed full of excellent resources. You now have the flexibility with this course, to dive deep into the resources included, if that suits your curiosity.

  • 6 months Access (Return & Re-visit Lessons / Modules)

    The ability to return and re-cap on particular lessons / modules / weeks. The Instructor Led videos, which guide you through the entire course, are available to be watched again and again, if needed, over a 6 month period. This facilitates a deep understanding of the material, the practices & the teachings within the course.

Checklist for beginning

Things you will need, to be able do this course


  • PRACTICE SPACE: A quiet place to do the daily meditation practices, with a comfortable upright chair to sit on. You will also need a quiet space to do the Mindful Movement Practices

  • EQUIPMENT: A yoga mat or soft blanket to place on the floor for the Mindful Movement and Body Scan practices. Plus a Cushion for your head.

  • COMMITMENT: An inner commitment to give yourself the time needed.

  • DAILY HOME PRACTICE TIME: Approximately 40mins (6 days of the week) to do your Personal Practice, this is accompanied with guided audios. PLEASE NOTE: Your daily Personal Practice is essential for building the skills you are learning in this course.

  • COMPUTER /PHONE: A device to play the meditation audios on while practicing (Computer / Phone)

  • PRINTER (Optional): A way of printing out the practice log-sheet and worksheets /questionnaires at the beginning of each week. If you do not have access to a printer you can download and fill them out on your computer. Alternatively, you can copy them out by hand, as they are simple.

  • SUPPORT: The support from your family or housemates, to give you the space and time to practice

  • READ FAQ BELOW: Please read the FAQ below and Please inform your Doctor or Counsellor that you intend to do this MBSR course Online


This course is fully certified

This course is fully certified. If you intend to do any “Professional Mindfulness Teacher Training”, you will need the CERTIFICATE of COMPLETION, which you will receive when you have completed ALL 8 weeks in the course. The final Certificate of Completion will have marked on it, the hours of training, involved for someone taking the Full course (68 hours). This includes the Daily Personal Practices, watching the videos and reading the material included in the course. For all employees or professionals taking this Online course, the acknowledgement of hours on the certificate, will be of help with CEU's (Continuing Education Units) or with CPD hours (Continued Professional Development Hours)


  • Is this the official 8 week MBSR course?

    Yes this is the Official 8 Week MBSR Course. It is the course you will have seen referred to in all the major books on Mindfulness. It is the course on which most of the scientific studies on the practice of mindfulness are based. MBSR Participants are the research subjects in nearly all the scientific studies on Mindfulness. It is considered the Gold Standard of all Mindfulness Courses.

  • Will I be on my own doing the course?

    NO ... I will be holding your hand throughout the entire course. I will be guiding and encouraging you all the way, through every lesson & module. I will be doing this through video format. Progress & Accountability have been factored into the course. PROGRESS: Your progress is monitored in the dashboard. You will be able to see how much you have completed, at any moment. I will also be able to see how you are progressing. ACCOUNTABILITY: There is an online portal for submitting your weekly worksheets and final assignment. (Submitting these is Optional)

  • Do I have to complete all the 8 Weeks in this programme?

    This MBSR course is designed as an 8 week programme. Each of the 8 weeks explores a different theme. The exercises each week, are connected to the following weeks class. Completion of All 8 week modules, means you will have completed the Full MBSR course. You can then apply for the CERTIFICATE of COMPLETION. The course is designed to give you a very strong understanding of the fundamentals of mindfulness. It gives you direct experience through practical exercises, and supports you as you develop and commit to your own daily practice. If you currently have a meditation practice, and you want to do the course in-order to gain the “Certificate of Completion”, you need to take all 8 weeks of the course, do the exercises, and submit assignments, to apply for the Certificate.

  • How long will it take to complete this course?

    The MBSR course is designed to be taken over 8 consecutive weeks. However, some flexibility has been factored into this Online version of the course, to allow for unforeseen circumstances or personal emergencies, which prevent you from fulfilling your commitment to complete the course over an 8 week period. The time commitment involved EACH WEEK is 2hrs 30 mins to go through the modules. And up to 40 mins home practice with guided audios, 6 days of the week. You will also have some reading to do in between each of the 8 weeks. The Full MBSR course is (68 hours training). These hours are acknowledged on the FINAL CERTIFICATE of COMPLETION, which you will receive at the end of the 8 week course. This Certificate may be helpful, for you to use for CEU's (Continuing Education Units) / CPD hours (Continued Professional Development Hours).

  • Do I have to pay for the FULL course all at once?

    If you are experiencing financial difficulty and need to pay in two installments, this can be facilitated.

  • Is there a Certificate at the end of the course, and will I be certified to teach?

    When all the eight sections have been completed, you will then be able to apply for the MBSR CERTIFICATE of COMPLETION. This certificate, is proof you have completed the FULL MBSR 8-week course. Taking this course will NOT certify you to teach mindfulness. However, completion of the Full MBSR course, is a prerequisite for most professional Mindfulness Teacher Training courses, as it is considered the gold standard of Mindfulness training. Your Certificate of Completion is proof you have completed the MBSR course.

  • Who is this course suitable for?

    This course is suitable for Adults. It is suitable for both Professionals and Non-professionals. It is for those, who want to learn practical skills to cope with the stress in their lives, and who want to build inner resilience.

  • Who is this course NOT suitable for?

    If you have recently experienced a close bereavement, it is best to wait a while before doing this course. If you have experienced a bereavement in the recent past, and are intent on doing this course, it is advisable to have the support of a counselor in the background, as we will be working with emotions. This course is not suitable for those who are actively addicted to a substance, or in a state of acute depression. It is not suitable for those with serious psychiatric disorders such as schizophrenia and psychosis. If you have recently experienced a profound life event (eg a life threatening diagnosis), please consult your Doctor / counselor before taking this course. If you are undergoing chemotherapy treatment and are experiencing severe physical symptoms, you may find some of the physical elements too taxing. Once a degree of emotional stability is present, an MBSR course can be a wonderful support. In all cases, if you are unsure, please consult your doctor and counselor. The support of a counselor in the background, as you go through this course, can be very beneficial, and in some cases advisable. If you have a deep trauma in your past, this course may re-awaken it and bring it to the surface.

  • Can I do this course on my own, or do I need a counselor /therapist as well?

    It is possible to take this course without having a counselor / therapist. However, some people benefit by having the support of a counselor/ therapist in the background. The MBSR course, was originally designed to be taken in a live group setting, with the support of an instructor. By doing the practices in this course, we are learning to turn towards our emotions, our thoughts, and sensations in the body. We are learning to be compassionate with ourselves, and to become more present in mind and body. We are practicing turning gently towards our experience, and noticing our automatic habitual tendency, which can be to run away from it. Everything in the course is offered by way of invitation. You can choose whether to engage in a practice or not. If you feel you would like extra support, you may find it helpful to contact a counselor / therapist, and let them know you are taking this course. Inside the course, there is space for you to ask questions and receive feedback within the group comment section. Once you sign up to do the course, you will also be able to join a dedicated Mindful Online Student Community Group, connected to this course. This has been set up as a Mindful Group, for current and past students, who want to reach out to connect and support eachother.


  • Message from your Instructor Una Keeley

    "I look forward to guiding you through the MBSR course, and teaching you the practical skills of Mindfulness. Every module is explained in detail, and I will be with you all the way, guiding, supporting & encouraging you."

  • Guidance

    I will be guiding you through every aspect of the course, with detailed Instructor led video tutorials; speaking to you directly, encouraging you and supporting you through every step, every module and every practice.

  • Monitoring your progress

    I will be monitoring your live progression through the course (keeping an eye in the background, on your weekly progress & ongoing commitment).

  • Reading Your Assignments

    I will be reading and approving your weekly worksheet assignments, and offering feedback where needed.

  • Answering Your Questions

    I will be answering questions you post in the discussion sections, which are provided within the course.

  • Optional Live Zoom Sessions

    And if at any stage, you decide you would like a Live Zoom session with me, while you are taking the course, this too can be arranged.