Build Resilience of Mind, Heart and Body

Learn the science and skills people need to shift from survival mode into thriving mode. This comprehensive course combines skills taught separately in other trainings — mindfulness, compassion-based meditation, imagery and breath-work — giving you the tools needed to live a more purposeful life.

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Benefits of Compassion-Based Resilience Training

Explore mindful self-healing practices through guided meditation to achieve a calmer, more focused, less stress-reactive mind.

Immerse yourself in compassion-based meditation to build self-care, unlearn social biases and develop a socially fair and responsive heart.

Learn embodied practices such as breath work and posture to nourish your nervous system in developing connection and well-being.

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What You’ll Receive

Live and Online Trainings

  • Weekly 1.5 hour classes taught over Zoom
  • 2 guided meditations per class
  • In-depth material review
  • Lively group discussions and smaller breakout groups
  • Access to free monthly meet ups for ongoing practice and support

Certified Teachers

  • Completed a 9-month teacher training course at the Nalanda Institute
  • Mentored by Nalanda Institute leadership
  • A diverse, international, and multilingual group of experienced teachers

In-Depth Course Materials

  • 17 pre-recorded lectures
  • 22 downloadable guided meditations
  • 130+ page student manual
  • Dedicated student website with additional supplementary scientific articles

Curriculum at a Glance

The training begins with four mindfulness-based self-healing modules.

Module I
Embracing Suffering with Body Mindfulness

  • Understand how unexamined stress responses lock us into reactive survival mode.
  • Explore developing a “solution mind” to monitor our internal mindset and increase self-inquiry and self-healing.
  • Review the basic structure of the triune brain and how it functions in survival mode and thriving mode.
  • Practice Body Mindfulness to reconnect with our inner lives and begin releasing the survival habits of stress, trauma and reactivity.

Module II
Stopping Reactive Habits with Mindful Sensitivity

  • Learn to analyze our internal cycle of stress and trauma.
  • Begin to build the capacity for conscious self-regulation and the ability to decondition the cycle of stress and trauma.
  • Understand the neuroscience behind our brain’s negativity bias.
  • Practice Mindful Sensitivity to cultivate balanced awareness and anticipate reactivity.

Module III
Breaking Free of Stress with Mindful Awareness

  • Experience more openness and clarity of mind by learning the ways in which our minds and nervous systems are flexible, adaptive and teachable.
  • Begin to understand the neurobiology and benefits of immersive and expansive mind/body states.
  • Examine the influence of metacognition, memory reconsolidation and epigenetics on relieving stress and growing resilience.
  • Practice Mindful Awareness to cut through the mesh of reactive habits and stress instincts that normally block the full openness and clarity of our mind.

Module IV
Mindful Insight: The Lifelong Path of Self-Healing

  • Explore the interplay of wisdom, compassion and mediation.
  • Delve deeper into the power of metacognitive awareness.
  • Practice Mindful Insight to cut the roots of reactivity and grow proactive new ways of being in the world.

The training continues with four compassion-based social healing modules.

Module V
Disarming Social Stress and Bias with Equal Empathy

  • Understand the implicit social biases and reactive emotions that make our social lives stressful.
  • Learn the costs and remedies of biased behavior.
  • Study the science behind implicit bias, social contagion and social stress.
  • Practice Equal Empathy to unlearn implicit social survival biases while deepening and expanding our sense of connection to others.

Module VI
Healing Reactive Emotions and Beliefs with Self-Compassion

  • Explore where social stress and suffering comes from, and how to prevent it.
  • Touch into the neuropsychology underpinning attachment trauma and core shame.
  • Practice Self-Compassion to develop a wise, caring mind that orients to our common humanity.

Module VII
Cultivating Prosocial Emotions with Wise Give and Take

  • Understand the common myths about compassion.
  • Learn the cognitive-emotional-motivational benefits of compassion.
  • Touch into the findings from affective neuroscience and positive psychology regarding the healing and empowering aspects of compassion.
  • Practice Wise Give and Take to explore our boundless human potential for care and strengthen our social muscles of love, joy and equanimity.

Module VIII
Embodying a Resilient Self and Life with Caring Imagery

  • Learn the powerful methods of visualization techniques to progressively grow our natural capacities for love, compassion and altruism.
  • Review the neuropsychology of how our brains formulate our waking reality.
  • Practice role model visualizations to stretch our sense of self into a fully empowered, resilient and compassionate self.

Is This Training Right for You?

Compassion-Based Resilience Training is for anyone wishing a comprehensive training method for building resilience, including living mindfully and compassionately; cultivating well-being, and transforming stress while helping others.

The course is appropriate for those experienced in mindfulness and compassion practices as well as beginners.

Our research has shown that it is effective at building resilience in all people including those with higher levels of stress, such as people facing major illness or trauma, health providers, humanitarian aid workers, caregivers, teachers as well as those in marginalized communities facing high levels of stress due to systematic oppression.

What Participants Are Saying

In combination with learning about the science of meditation, I learned to meditate in a way that alleviates anxiety...The benefits are great— beyond estimation.

I feel much happier and able to cope with life’s changes. I feel so grateful to have been able to participate in the [training].

I loved the feeling I had during and after each meditation session. I also felt a great sense of community with the other [participants] present.

Although I have done some form of mindfulness practice for years, the study jump-started me into beginning a more serious meditation practice.

Program Registration

Tuition: $549
Our goal is to make CBRT more accessible. We offer a sliding scale
($349 - $749) for our programs, available at checkout.*

New trainings will be scheduled soon. Sign up here to be notified of upcoming classes.

* Sliding Scale Options (chosen at check out):

Fair: For those with sufficient financial resources and who can pay fair value ($549)
For those with more than enough financial resources and a desire to support access for others to help rebalance systemic inequity ($749)
For those with currently limited financial resources who will benefit from access supplemented by the community ($349)

About CBRT

Compassion-Based Resilience Training is a modular training that teaches the science and skills people need to reduce stress, build resilience, and cultivate lives of well-being, engagement, and purpose. It empowers people to develop a more resilient mind, heart, and body by combining skills taught separately in other trainings—mindfulness, compassion, imagery, and breath-work—into one step-by-step introduction, educating lay and professional groups in the full spectrum of mind/body research and contemplative skills.

CBRT was developed in 1998 by Joe Loizzo, MD, PhD, Founder and Director of Nalanda Institute for Contemplative Science, by integrating timeless techniques of contemplative self-regulation from India and Tibet with contemporary breakthroughs in neuroscience, positive psychology, and optimal health. It has been offered continuously since then at New York Hospital, and the University Hospitals of Columbia and Cornell.

Frequently Asked Questions

What do I need to participate in this training?

You will need a computer with Zoom installed. We also recommend a comfortable and quiet space for the meditations.  

If I miss a class, are there make-up classes?

There are no make-up classes, but instructors record every session and will make that recording available to you after each class. In addition all of the course materials and meditations are available to you online.

I can’t make the course times, will you offer courses at another time?

We are always offering new courses, check back here, or better yet sign up here to be notified when we’ve opened registration for a new training.  

Is there homework? How much?

Between weekly meetings students are encouraged to practice the assigned mediation 2–3 times per week. The meditations are generally no longer than 10–15 minutes.

How much time will I need to put in every week?

Students participate in 1.5 hour weekly live online meetings, plus 10–15 minutes of mediation at least 2–3 times per week.

I want to learn to meditate. Is this course for me?

Yes, this course is open to those who want to learn to meditate as well as experienced meditators.  

Can I download the class materials (audio and video)?

Students can download audio files, the student manual and supplemental reading materials. Videos are not downloadable.

Can I pay in installments?

Nalanda Institute asks that all students pay in full prior to the first class.

Do you offer full scholarships?

Nalanda Institute offers sliding scale tuition. At this time the Institute does not offer full tuition scholarships.  

What is the refund policy?

Tuition is non-refundable once the class starts.  

More questions? Get in touch here.

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