The structure of teaching the 8-Week MBSR Course, whether delivered online through streaming or in physical classes, typically follows a consistent format:

1. Orientation Session: Begin with an orientation session to introduce participants to the program, explain the principles of MBSR, and set expectations for the course. (Held individually either in private or in group setting) 

2. Week 1 – Week 8 Sessions: Each weekly session lasts around 2.5 hours. These sessions include guided mindfulness practices, such as body scan, sitting meditation, yoga, and other practical exercises. Participants explore various MBSR themes with main focus on stress and learn to integrate mindfulness into daily life.

3. Day of Mindfulness: Around the midpoint of the course, “Silent Day of Mindfulness” session, usually lasting around 7 hours takes place. This day allows participants to deepen their practice and experience mindfulness in a sustained and immersive way.

4. Guided Home Practice: Throughout the course, participants are encouraged to engage in daily home practice, including guided meditations and mindfulness exercises.

5. Group Dialogue and Sharing: Facilitate group discussions where participants can share their experiences, insights, and challenges with the practices.

6. Weekly Themes: Each week focuses on specific themes, such as stress awareness, mindful communication, self-compassion, resilience, and responding to challenges.

7. Reflections and Assignments: Participants may be given reflections or homework assignments related to the week’s theme, encouraging self-inquiry and deepening understanding.

8. Mindful Movement: Incorporate mindful movement practices, such as gentle yoga, to foster body awareness and relaxation.

9. Teacher Support: Provide ongoing support to participants, offering guidance and addressing questions or concerns.

10. Graduation Session/ Post-Interview: Conclude the 8-week course with a graduation session, reflecting on the journey, sharing insights, and celebrating the progress made.

Both online and physical classes follow this structure, with adjustments made to accommodate the format. Online sessions are based on live stream of guided practices, interactive group discussions via video conferencing, and digital resources for home practice. Physical classes take place in a suitable venue, and participants engage in face-to-face interactions, guided practices, and group dialogue.

Throughout the course, the instructor fosters a safe and supportive environment, encouraging participants to cultivate mindfulness and develop their inner resources for greater well-being and resilience.

1. MBSR- Health Promoting Measures that work: FHI Norwegian Public health Department study summary on Health Promoting benefits of MBSR course (2017), Regular MBSR practice fosters increased life satisfaction, vitality, and emotional balance. *(Barbara L. Fredrickson, Michael A. Cohn, Kimberly A. Coffey, Jolynn Pek, and Sandra M. Finkelet al., 2008)*
2. Stress Reduction: Mindfulness practices in MBSR reduce symptoms of stress and its detrimental effects on the body. *(J Kabat-Zinn 1982)*
3.  Improved Physical Health: Decreased pain levels and enhanced immune function are reported benefits. *(David S. Black¹ and George M. Slavich² et al., 2016)*
4.  Cognitive Benefits: Mindfulness improves attention, cognitive flexibility, and working memory capacity. *(Lena Wimmer,^* Silja Bellingrath, and Lisa von Stockhausen 2016)*
5. Enhanced Focus & Work Productivity: Mindfulness practices have been linked to increased focus, heightened work productivity, and an improved work environment. *Gu Zhenjing, ¹ Supat Chupradit, ² Kuo Yen Ku, ^{3 , *} Abdelmohsen A. Nassani, ⁴ and Mohamed Haffar ⁵ 2022)*
6.  Emotion Regulation: Mindfulness practices foster emotional intelligence and improve mood disorders. *(Norman A. S. Farb, PhD,¹ Adam K. Anderson, PhD,^1,2 and Zindel V. Segal, PhD^3,4 2012 )*
7.  Enhanced Self-awareness: Regular practitioners develop a deeper understanding of their thoughts, emotions, and behaviors. *(Brown, Kirk Warren Ryan, Richard M. 2003)*
8. Improved Relationships: Mindfulness practices can lead to more satisfying personal relationships. *(Gesa Kappen,¹ Johan C. Karremans,¹ William J. Burk,¹ and Asuman Buyukcan-Tetik  2018)*
9. Reduction in Symptoms of Anxiety and Depression: MBSR has been shown to alleviate symptoms of anxiety and depression. *(Stefan G. Hofmann, Alice T. Sawyer, Ashley A. Witt, and Diana Oh 2010)*
10.  Combatting Addictive Behaviors: Mindfulness practices can assist in addiction recovery. *(Adam D. Wilson,¹ Corey R. Roos,¹ Charles S. Robinson,¹ Elena R. Stein,¹ Jacob A. Manuel,² Matthew C. Enkema,³Sarah Bowen,² and Katie Witkiewitz¹ 2017)*
11. Enhanced Sleep Quality: Using Mindfulness for the treatment of Insomnia *(Jason C. Ong, Ph.D. and Christine E. Smith, M.A. 2017)*
12.  Reduction in Healthcare Costs: Engaging in MBSR may lead to fewer hospital visits, contributing to savings in healthcare costs. *(Beth Roth ¹, Tae-Wol Stanley 2002)*
13.  Better Balance & Overall Health: Meditation programs for psychological stress and wellbeing: a systematic review and meta anylysis. *(2014)*.
14. Positive Societal Impact: As more people practice mindfulness, broader societal benefits like increased harmony and collective well-being become evident *(Richard J. Davidson and Bruce S. McEwen 2012)*.

Note: While numerous studies highlight the potential benefits of MBSR and mindfulness practices, individual experiences may vary. The outcomes can be influenced by various factors, including personal commitment, current health status, and individual circumstances.*