8-Week MBSR-Inspired Mindfulness Program — Self-Guided

8-Week Self-Guided Mindfulness Program (MBSR-Inspired) from Himalayan Haze. A structured adaptation inspired by the Mindfulness-Based Stress Reduction curriculum developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center. This is not certified MBSR instruction, is not delivered by qualified MBSR teachers, and is not therapy or medical treatment — it is a self-guided course for personal practice. Four phases: Foundation (weeks 1-2) — body scan, breath awareness, and the raisin exercise; Deepening (weeks 3-4) — mindful movement, walking meditation, and the three-minute breathing space; Turning Toward Difficulty (weeks 5-6) — RAIN practice and sitting with difficulty; Integration (weeks 7-8) — loving-kindness meditation, self-compassion, and personal practice planning. 32 sessions with step-by-step instructions and practice tips. If you are working with significant stress, trauma, or a mental-health condition, consider practicing alongside qualified professional support. Available to The Haze subscribers.