Stress reduction

On this page, find resources for:



What is Stress Reduction Meditation?
Stress Reduction Meditation is a FREE, 30-minute (generally 12:15 to 12:45 p.m.) guided meditation. Sessions occur each week during the regular school year.

Who takes Stress Reduction Meditation?
All students, faculty, staff, and their families are welcome. No previous experience with meditation is necessary.

Where can I find Stress Reduction Meditation on my campus?
Visit the Total Rewards campus events page for up-to-date information.

Who teaches Stress Reduction Meditation?
Trained facilitators lead Stress Reduction Meditation sessions.

What fees are involved?
This program is free of charge. There is no need to register; you can simply attend a session. For more information, contact Lynn Rossy, Ph.D. at

Mindfulness-Based Stress Reduction

What is Mindfulness-Based Stress Reduction?
MBSR is designed to help change your relationship with stress and begin to live a more conscious life in order to make choices and engage in behaviors that increase your vitality, effectiveness, and happiness. Since its inception, the Mindfulness-Based Stress Reduction program has been used with groups around the world as diverse as corporate employees, CEOs, educators, students (grade school through college), attorneys, prison inmates, health care professionals, and Olympic and professional athletes--including the world champion Chicago Bulls and Los Angeles Lakers basketball teams.

Who enrolls in MBSR?
Any faculty, staff, retirees, or family member who would like to respond with more skill and creativity to life's stresses. Participants commit to regular practice and class attendance.

How often is it offered?
MBSR is offered in both an in-person and an online format. Additional details for each format are listed below.

What can I expect from the in-person course?
The eight-week program includes weekly two-hour classes plus a retreat. Classes include instruction in formal mindfulness practices (meditation, body scan, mindful yoga, and walking meditation). Weekly, at-home practice assignments help develop mindfulness skills and take mindfulness into everyday life. Regular class attendance and a commitment of 30 minutes of practice per day for the entire duration of the course are recommended. CD/DVDs of the body scan, sitting meditation, and yoga sessions--plus a manual--will be provided as learning aids. Lynn Rossy, Ph.D., health psychologist for Healthy for Life, teaches the classes in Columbia and other trained MBSR teachers teach on the other campuses.

How often is the in-person course offered?
MBSR is generally offered in person three times per year--in the fall, winter, and summer—on the Columbia campus. The other campuses offer one opportunity per year to take the in-person class. The following fall classes are currently underway and no longer open to new participants. The winter courses will open for registration soon.

Winter courses

Columbia - Memorial Union

Orientation: Wednesday, January 20, 2016, at 5:30 p.m.

8 weeks of class: Wednesdays, January 27 through March 23 (except Feb. 17), 5:30 - 7:30 p.m.

Full day retreat: Saturday, March 19, 9:00 a.m. - 4:00 p.m.

Contact: Lynn Rossy, Ph.D., at

Cost: $40 for faculty, staff, or retiree in the UM System, and spouse/partner. $20 rebate with attendance of 7 of the 8 classes. If you attend with your spouse/partner, you pay only $40 for both of you.

Registration: This class is now full and registration is closed. Please contact if you would like to be placed on a wait list.

St. Louis

Orientation: Thursday, January 28, 2016, at 5:15 p.m.

8 weeks of class: Thursdays, February 4 through March 24, 5:15 - 7:15 p.m.

Half day retreat: Saturday, March 5, 9:00 a.m. - 1 p.m.

Contact: Bridget Rolens at

Cost: $40 for faculty, staff, or retiree in the UM System, and spouse/partner. $20 rebate with attendance of 7 of the 8 classes. If you attend with your spouse/partner, you pay only $40 for both of you.


For more information
Visit the MBSR Classes webpage.

What can I expect from the online course?
As an alternative to the in-person classes, online Mindfulness-Based Stress Reduction (MBSR) programs are offered throughout the year. The online format allows participants to complete the course at their own pace. Courses offer either a certificate of completion or CE credits. Explore each program in full on the corresponding websites and choose the one that is right for you. Please be advised that the university is not endorsing any one program in particular, but the following are online programs for your consideration.

Online course options

Palouse Mindfulness

Course information: Self-guided, 8-week course with certificate upon completion


Cost: Free

About: The Palouse Mindfulness MBSR Online Program was developed by Dave Potter, a certified MBSR teacher through the Center for Mindfulness. You must turn in your seven sets of practice sheets and a one page description of what you’ve learned and how you will be incorporating what you learned into your life to Dave Potter, who will review them and send you a certificate of completion.

MBSR Training

Course information: Self-guided, 8-week course with certificate upon completion


Cost: $198

About: The MBSR Training Online was developed by Ross Clark, a trained MBSR teacher through the Center for Mindfulness. You must indicate completion of materials throughout the course and must answer questions about your experience of the class at the end of week 8. Once these are completed, Ross Clark will review them and send you a certificate of completion.

Sounds True - the MBSR online course

Course information: Self-guided, 8-week course with CE credits upon completion


Cost: $199 for the course and $120 for CE credits ($319 total)

About: The MBSR Online Course (through Sounds True) was developed by Saki Santorelli and Florence Meleo-Meyer, senior teachers at the Center for Mindfulness in Medicine, Healthcare, and Society. You must complete the test available after the course is finished by purchasing the CE Credits package.


Wellness Chair Massages

Research shows the positive effects of massage therapy on job performance and mental alertness, resulting in improved accuracy and reduced stress-induced illnesses. Anyone who has ever sat behind a desk all day will recognize the symptoms of workplace fatigue. Sitting in a massage chair opens up the back muscles, relieves strain on the neck, and provides a gentle break for eyes usually glued to a computer monitor. Even 15 minutes of massage to the neck, back, arms, and hands can increase circulation, boost energy levels, and help keep the body injury-free. Healthy for Life is sponsoring 15 minute chair massages for employees in 204 Centennial Hall in Rolla. Chair massages are available every Monday from 11:00 a.m. - 2:00 p.m., starting in October and going through the end of December. The cost is $15 for 15 minutes. Registration is required! Contact Amanda Hunter-Kelley (Licensed Massage Therapist) at or (573) 466-9084.

Tai Chi

What is Tai Chi?
Tai Chi Qigong (pronounced “tie jee chee kung”) practice is a blending of meditation, breathing, and slow fluid movements all incorporated into a 30-minute set with an emphasis on the breathing. This practice is suitable for people of all shapes, sizes, ages, and fitness levels. The movements can easily be modified to accommodate an individual’s physical/medical conditions. Tai Chi Qigong is good for improving balance, flexibility, lung function, and muscle strength in addition to being a wonderful relaxation technique. The instructor guides participants through the practice with both verbal and visual cues.

How do I participate?
Participation is on a drop-in basis and new members are welcome at any time throughout the year.  No previous experience or special clothing is needed.  At any given time, classes may or may not be available on your campus, depending on instructor availability. Please check dates and times on the Total Rewards campus events page.


Audio and video resources related to stress reduction

Reviewed December 17, 2015.