Stillness Buddy - Mindfulness-Based Stress Reduction


woman meditating at her deskThe Mindfulness Based Stress Reduction (MBSR) program was developed in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center. MBSR is now a well-known form of complementary medicine, used by medical centers, hospitals and clinics all over the world.

The MBSR approach has helped tens of thousands of people to:

  • Achieve significant decreases in physical and psychological symptoms
  • Learn how to relax
  • Reduce pain levels and have a greater capacity to cope with pain that may not go away
  • Have greater energy and zest for life
  • Improve self-esteem
  • Cope more effectively with both short and long-term stressful situations.

Essentially, MBSR is about learning to develop the awareness and wisdom that is already within you, so that you can relate directly to whatever is happening in your life, in a non-judgemental, compassionate, patient and mindful manner.

Emphasizing the principle that “there is more right with you than there is wrong with you,” MBSR is a life-affirming approach that empowers you to consciously and systematically work with stress, pain, illness, and the challenges and demands of everyday life.

MBSR is typically taught in an 8-week, highly participatory program, where the overriding intention is to help you reconnect with your inner wisdom and awareness. (Read more about MBSR)


The MBSR module of Stillness Buddy has been developed by experienced MBSR teachers Dr. Steven Hickman and Allan Goldstein from the University of California - San Diego Center for Mindfulness. (Read more about Steven Hickman and Allan Goldstein)


This module will be useful to anybody who wishes to integrate mindfulness practice into their workplace, home environment, and daily life. While it will be particularly relevant to people who have completed the 8-week MBSR course, it is also intended to provide an introduction to the core concepts and practices of MBSR that might inspire users to investigate taking the program in person.

Using Stillness Buddy will help you to practice, and be reminded of, MBSR's most important teachings, practices and messages on: Awareness of the body and breath; working with our tendency to go on “autopilot”; shifting perspective on challenges and obstacles; mindful movement; mindful communication; and finding ways to respond, rather than react to stress and difficulty.


These selected teachings, practices and messages are contained in the MBSR module. Once you have installed the application on your computer, you will be able to try this module within Stillness Buddy (as well as any other modules you may be interested in).


Try the Mindfulness Based Stress Reduction module of Stillness Buddy FREE for 14 days and keep it by purchasing a user licence. Please note that 30% of the sales of this module will go to the San Diego Center for Mindfulness. In addition, 5% of all sales will be donated to the University of Massachusetts Center for Mindfulness.


Finally, before you download the application, we assume that you are familiar with MBSR's teachings. If not, we suggest reading some of the best known books on the approach, including: “Full Catastrophe Living” by Jon Kabat-Zinn; “Wherever You Go, There You Are” by Jon Kabat-Zinn; “Mindfulness-Based Stress Reduction Workbook” by Bob Stahl and Elisha Goldstein, “Heal Thy Self” by Saki Santorelli and “The Mindful Way Through Depression” by Mark Williams, John Teasdale, Zindel Segal and Jon-Kabat-Zinn.


Click the button below to download Stillness Buddy:



About the MBSR program
An MBSR program consists of eight weekly classes and one weekend all-day silent retreat style class. It is a highly participatory, practical course which includes:

  • Guided instruction in mindfulness meditation practices
  • Gentle stretching and mindful yoga
  • Group dialogue and discussions aimed at enhancing awareness in everyday life
  • Individually tailored instruction
  • Daily home assignments
  • Four home practice CDs and a home practice manual 

MBSR has a huge and growing body of research supporting its usefulness to address problems such as chronic pain, stress, anxiety and worry, depression, relationship difficulties, hypertension, headaches, problems with substances and sleep disturbance.

Steven Hickman, Psy. D.
Dr.  Steven Hickman is a Licensed Clinical Psychologist and an Assistant Clinical Professor in the UCSD Department of Psychiatry. Dedicated primarily to his primary role as Director of the University of California San Diego Center for Mindfulness (UCSD CFM), Dr. Hickman is also engaged in the psychological care and support of people coming to terms with pain and illness. Much of his clinical work centers around the assessment and treatment of patients with chronic pain, cancer and other medical conditions.


Dr. Hickman founded the UCSD CFM in 2000, and has since taught over 30 MBSR courses, as well as adapting the program for nurses and for medical students.

Allan Goldstein
Allan Goldstein is an experienced MBSR teacher, personal coach, licensed massage therapist, business entrepreneur and Director of Business Development for the UCSD CFM. He has been involved in learning and teaching MBSR since participating in his first program in 1993. Since that time he has trained in facilitating MBSR with the UMass Center for Mindfulness (CFM) and gone on to teach MBSR to groups and individuals. 


Allan also formed and manages the MBSR and UCSD Mindfulness-Based Intervention groups on the professional networking site Linkedin. As an MBSR Program teacher combined with working in business development for the UCSD CFM, he has a strong passion for promoting the valuable work of Mindfulness-Based Stress Reduction.