Learn to live mindfully and compassionately, with more resilience and purpose.
This comprehensive 8- to 9-week course combines skills taught separately in other trainings — mindfulness meditation, compassion meditation, imagery and breath-work — giving you the tools needed to reduce stress and enjoy a more connected, resilient and purposeful life.
- Develop a more present, balanced, open and discerning mind through mindfulness practices.
- Nurture self-care and acceptance, unlearn social biases, and deepen positive emotional connection with others through compassion meditation.
- Build physical resilience, positive energy and the capacity for flow through embodiment practices like imagery and breath-work.
- Shape a life of personal resilience, social engagement and greater purpose through cultivating mindfulness, compassion, and embodiment over time.
Who Is This Program For?
Compassion-Based Resilience Training is for anyone wishing a comprehensive training method to transform stress, build resilience, cultivate well-being.
Our research has shown that the training is highly effective in reducing stress reactivity and increasing resilience and compassion for self and others in people coping with major illness and trauma, including those with higher levels of life stress at home or at work. It is the most complete and cost-effective training for people new to the science and practice of stress-reduction and self-healing, such as front line health providers, humanitarian aid workers, caregivers, teachers as well as those in marginalized communities facing the systemic stress of discrmination based on race, gender, ethnicity, religion, age, ability or body size.
What People 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 loved the feeling I had during and after each meditation session. I also felt a great sense of community with the other [participants] present.”
“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].”
“Although I have done some form of mindfulness practice for years, the study jump-started me into beginning a more serious meditation practice.”
The training begins with four mindfulness-based personal healing modules that break the cycle of stress and lead to a more balanced and rejuvenated state of well-being.
Module I. Embracing Suffering with Body Mindfulness
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
Practice Mindful Sensitivity to deepen the capacity for conscious self-regulation and cultivate balanced awareness.
Module III. Breaking Free of Stress with Mindful Awareness
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
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 relational healing modules that build resilience, prevent burnout and increase our capacity to care for ourselves and others.
Module V. Disarming Social Stress and Bias with Equal Empathy
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
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
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
Practice role model visualizations to stretch our sense of self into a fully empowered, resilient and compassionate self.
Course Format and Requirements
Students meet weekly for 1.5 hour live online meetings. Outside of class students are expected to meditate daily for 10 to 15 minutes and complete 30 minutes to an hour per week of assigned reading and/or watching video instruction. Readings, videos and guided meditations are all available via the student website which is available for one year after the end of the class.
Research studies conducted at Weill Cornell Medicine and Albert Einstein College of Medicine with women recovering from breast cancer found that CBRT reduces biomarkers of stress, improves quality of life, lowers social-emotional and cultural role stress, enhances resilience and overall functioning, and markedly decreases post-traumatic symptoms including intrusive thinking and traumatic avoidance. Ongoing studies of the training are underway.
Nalanda Institute offers Compassion-Based Resilience Training at various times throughout the year.
CBRT Teacher Training
Nalanda Institute also offers CBRT Teacher Training once a year. Find out more.
CBRT Director: Fiona Brandon, MFT
Please contact Fiona Brandon at firstname.lastname@example.org with any questions.