Gemma McDougall
Gemma McDougall
14 December 2023
What an amazing course, I highly recommend! I have walked away with valuable tools I will use throughout my life. Thank you!
Samantha Gisby
Samantha Gisby
7 December 2023
This course is amazing. To be able to retrain your brain from always being on auto-pilot to taking a mindful minute or a 20 minute body scan is something you can do everyday. The results of my survey before and after the course was a complete 180 and I truly did notice the difference. Thanks, Jan - I highly recommend this course!
Carsonator NZ
Carsonator NZ
28 November 2023
Absolutely brilliant. Life changing. Jan is great coach and wonderful human being. Highly recommended
smtex 9
smtex 9
18 September 2023
Excellent course. Helped reconnect the mind, body and soul in the recovery from burnout.
Gilliane Jean Marie
Gilliane Jean Marie
8 July 2023
Super grateful for my experience with Jan getting through the 8-week MBSR program. Her expertise and guidance helped me and the group to improve our ability to cope with stressful situations with better tools. Everyone should be benefiting from this program! It was an impulsive decision as I was overthinking it, but it was obviously a good gut-feeling! In case you doubt it, ATTEND IT! No regrets, believe me. Just a side note, the program doesn't just finish after 8 weeks (so money is well invested). Again, thank you team for this short but pleasant enlightenment journey.
Tony Duncan
Tony Duncan
6 July 2023
Jan Howarth, who facilitated the course, was an amazing leader. I also valued the support of the group and have noticed changes in my life as a result of the discipline of daily meditation and the use of the practical tools provided in the course. I have no hesitation in recommending the eight-week course. Tony.
Kim Voon
Kim Voon
6 July 2023
Jan's course was my first introduction to Mindfulness and it is a terrific course. Thoughtful, well laid out and pragmatic. It's a secular course that focuses on learning practical principles you'll find applicable to your daily life. Many thanks Jan! Highly recommended!
Neil Crowe
Neil Crowe
29 May 2023
Life enhancing course. Brave, supportive community, led by Dianne's kind, knowledgeable teaching approach.
Lorna Ryland
Lorna Ryland
12 May 2023
The 8-week MBSR course was amazing! Dianne is a wonderful, thorough and supportive teacher who encouraged me to deepen and expand my mindfulness practice in a sustainable, enjoyable way. Despite being online, the course fostered a real sense of community among the students just like an in-person group. Highly recommended.

Unwind your mind.


Start your transformative journey towards greater well-being with our 8-week Mindfulness Based Stress Reduction (MBSR) course.

If you’re seeking to navigate life’s challenges with resilience and balance, our MBSR course offers you a comprehensive evidence-based approach to stress reduction and holistic well-being.

Here’s what you can expect:


Personalised Learning

Our MBSR course is crafted to meet individual needs, providing a personalised and supportive environment for your mindfulness journey.


Stress Reduction

Learn evidence-based mindfulness techniques to effectively manage stress and cultivate a greater sense of calm in your daily life.


Comprehensive Skills

Acquire a diverse set of mindfulness skills, including meditation, body awareness, mindful movement, and self-compassion proven to foster holistic well-being.


Practical Application

Explore practical applications of mindfulness in your everyday life, empowering you to navigate challenges with greater clarity and presence.


Experienced Guidance

Benefit from the expertise of highly qualified instructors with a deep understanding of mindfulness practices.


Community Support

Join a community of like-minded individuals on a shared journey towards enhanced well-being.

8 Week Course

Mindfulness Based Stress Reduction (MBSR)

Come and experience Mindfulness Based Stress Reduction (MBSR) – the internationally recognised gold-standard in mindfulness training.

MBSR courses run over eight weeks with 2.5-hour weekly sessions, as well as a full-day retreat and home practice. Backed by over 40 years of research, including in the fields of neuroscience and psychology, MBSR is proven to be effective.

So why 8-weeks? We’re all attracted to a quick fix, but real and lasting change takes time. True mindfulness involves transforming the habits of our mind and body, and this takes practice. See it as a way of getting your mind in shape and mindfulness exercises are your mental sit-ups.

Discover how to make positive emotional, psychological and physical changes in your life. Eight weeks of MBSR training and practice can lead to tangible and lasting changes in your career, relationships and overall wellbeing.

Upcoming MBSR Course Dates:

Have a go at mindfulness

Got questions or like to know more about what’s involved in an MBSR course? Join our free, 30min online intro session.

We’ll explain what mindfulness is, have a go at a short practice and answer any questions you may have.

Register in advance via the links below, after registering you'll receive a confirmation email with information about joining the session.

Tuesday, 18th June, 7.30pm - Click here to register


Mindfulness Based Stress Reduction (MBSR) Course
7th Aug – 2nd Oct 2024

(Please note there is no class on 28th Aug)

With Jan Haworth

Wednesdays 9.30am-12pm, Epsom, Auckland
Full day of Mindfulness Sat 21st Sept, 2024
$725 - Early bird rate of $675 if paid by 7th July.

Please get in touch if you would like to discuss payment options.

Mindfulness Based Stress Reduction (MBSR) Course
15th Oct – 3rd Dec 2024

With Jan Haworth

Tuesdays 6.30pm-9pm, Epsom, Auckland
Full day of Mindfulness Sat 23rd Nov, 2024
$725 - Super early bird rate of $650 if paid by 31st July; early bird rate of $675 if paid by 15th Sept.

Please get in touch if you would like to discuss payment options.

Evidence Based

Over 40 years of research show that Mindfulness Based Stress Reduction courses, delivered by expert teachers, can help you enjoy life and reduce the effects of stress, anxiety, depression and chronic pain.

Real and lasting changes in the brain have been demonstrated, particularly in the parts associated with memory, positive self-image and empathy. Mindfulness also helps you:


Manage stress

Feel calmer, more balanced and less reactive.


Improve sleep

Learn how to wind down, let go and reduce ruminating.

Increase focus and creativity

Increase your awareness, concentration and creative problem-solving.

Be kinder to yourself

Cultivate a kinder, compassionate, and more accepting attitude towards yourself and others.


Boost energy and feel alive

Feel more vitalised, productive and engaged with life, and an increased sense of connection, meaning and purpose.


Physically & psychologically

A lasting decrease in symptoms associated with depression, anxiety, chronic pain and illness.

“An incredible, meaningful and transformational programme with stunning programme design, knowledge, and delivery. Highly recommend.”


What we offer

Highly Skilled Teachers

Mindfulness Aotearoa is committed to teacher excellence and all our teachers are fully Certified or Registered MBSR teachers.  Research shows that mindfulness practices are most effective when taught by a well-trained and experienced teacher.

Many people who use mindfulness apps, or try short mindfulness programmes without a properly trained teacher, just quit practicing after a while thinking “I can’t meditate”. 

Our genuine, personal approach means our highly-trained, experienced, and dedicated teachers position you as the expert in your own wellbeing. Unlike self-help programmes you may have experienced, it’s not about fixing you. We’re here to help you engage with mindfulness practice in ways that can transform your life.

Also keep an eye out for courses labeled as ‘MBSR-based’ or ‘inspired by Jon Kabat-Zinn’.  This is often used as a marketing strategy to ‘sell’ a lighter version where there is no evidence of benefit. When considering joining a mindfulness course, be sure to check out the qualifications of your teacher and take the time to understand the foundation of their claims!

What we offer

Excellent Value

Our immersive, eight-week course includes 27 hours of personal mindfulness training – bringing you intensive and lasting value which can impact all areas of your life – from your relationships, your work, your self-identity and wellbeing.

We want to make mindfulness practice as accessible as we can, so we can also arrange payment plans or a discount if you need a helping hand.


One-to-one sessions with Jan Haworth

We are very excited to announce our new offering of individual mindfulness sessions!

Exploring well-researched mindfulness tools and techniques for stress, anxiety, depression, chronic pain or everyday problems.

Not everyone is willing, or able, to join a group course. These one-to-one sessions with Jan provide an opportunity to explore mindfulness techniques around your specific concerns.

Jan has 15 years experience of practicing and teaching mindfulness, is a fully Certified Mindfulness Based Stress Reduction Teacher and holds a degree in psychology. 

Cost per individual session:
$145 – In-person session Epsom, Auckland
$130 – Online session

Please contact Jan to find out more: or 021 22 77 069

Ready to invest in your well-being?

Enrol in Mindfulness Aotearoa’s MBSR course and embark on a path to reduced stress, increased resilience, and a more mindful, fulfilling life.

What's coming up?

Sign up to hear about upcoming mindfulness courses.

Mindfulness Aotearoa logo
Trees That Count - Native tree supporter

Sustainability statement

We believe personal well-being, thriving communities, and the health of our planet are interconnected. For every participant in our courses, we partner with Trees that Count to plant a native tree, contributing to the restoration and biodiversity of Aotearoa New Zealand. Join us in cultivating mindfulness, reducing stress, and together, let's nurture both our minds and the Earth we call home.

© Mindfulness Aotearoa, All rights reserved. Privacy Policy.