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8 Week Mindfulness-based Stress Reduction Program
MBSR is the most widely known mindfulness training program, adopted within hospitals, schools and corporate organisations.
The Mindfulness-based Stress Reduction (MBSR) program was developed and clinically tested by professor, scientist and mindfulness pioneer Jon Kabat-Zinn Ph.D. in 1979. It is regarded as one of the most established and widely-researched mindfulness programmes with decades of evidence of its health benefits. Since its inception, it has helped thousands of people to respond better to a range of challenges including stress, anxiety, low mood, sleep problems and chronic conditions.
INFORMATION
This evidence-based intensive mindfulness training curriculum is designed and scientifically proven to deal effectively with common human challenges such as stress, anxiety, depression, sleep disorders, and physical pain. The program is seen as a comprehensive introduction to mindfulness; the structured classes with a facilitator and group interaction, provide a supportive and gentle approach to learning about oneself and experiencing new ways of meeting with life's stressors.
DATE: TBC 2023
DAY: Tuesdays
TIMES: 7-9pm EST
FORMAT: 8 weekly 2hr sessions + 1 all-day retreat
Teacher-led practices inc. mindful movement, theory & inquiry (personal & group-based) + complete workbook to follow in-between sessions
LOCATION: Online via Zoom | In-person TBC
INVESTMENT: $444.00 (pp)
LEARNINGS
01
Reduce stress & emotional reactivity.
Understand the physiology of stress and how to self-regulate emotions. To pause in challenging situations and manage our responses more effectively.
02
Notice the busy mind.
Recognise patterns of worry and self-judgment which can often lead to more physical and mental stress. Notice, and interrupt the 'autopilot' mode.
03
Break habitual reactions to stress.
By becoming aware of habitual reactions to daily stressors, there is an opportunity to break the patterns and begin to respond mindfully.
04
Cultivate more awareness of the present moment.
The practice of formal and informal mindfulness meditation techniques, which include using the breath and body as a focus for being aware of the full experience in the present moment.
05
Deepen Connection with yourself & others.
Learn mindful communication and interpersonal skills to develop greater awareness of the relationship we have with those around us.
06
Practical self-care tools.
Develop self-knowledge and practical tools to help you thrive and build resilience by integrating mindfulness into your daily life during and beyond the course.
PRACTICALS
30-minute orientation one-to-one at the time of the booking (online over Zoom) - MBSR overview, mini-mindfulness practice, expectations, program procedures, commitments & logistics. Q&A.
Eight 2-hour weekly classes live online, consisting of formal mindfulness practice and facilitated partner & group discussion to inquire and consolidate learnings (usually 7-9pm).
An all-day retreat / guided meditation day between week 6 & 7, to enhance skills and integrate mindfulness more deeply and personally into daily life.
A comprehensive Mindfulness Course Handbook consisting of the themes for each week, home practices & worksheets.
Downloadable meditation recordings to practise with in between the classes and after the course.
Support from the teacher between the classes.
STRUCTURE
MBSR is a highly supportive programme - the saying goes 'we can't do it alone and nobody can do it for us.' So whilst this is a solo journey - each individual having different objectives and things they wish to get out of the course - there is full support from the facilitator (during and between sessions) and others in the group.
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During the weekly two-hour sessions you will practice different forms of mindfulness meditation, undertake brief exercises and have the opportunity to reflect on your experience with other participants in breakout rooms and in the wider group. Although not instructed that you must, it is certainly recommended to share what you experience and observe, as not only does it deepen your understanding, it also serves the group. The guided meditations focus on breath and body as well as on gentle movements and stretching to increase peaceful presence and connect mind and body.
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The home assignments are perhaps the most important part of the MBSR programme, as they allow us to experience the full potential of the program as it has been designed and clinically validated, and also to really integrate mindfulness into daily life. For an average of 45 minutes per day, you strengthen your mindfulness skills by listening to the meditation recordings provided and practice mindful approaches during your routine daily activities.
If the program has sparked your interest, but you're not quite sure, please get in touch for a free 15-minute exploratory call - I'd love to connect and answer questions you may have. Book an appointment on the button above and we can arrange a convenient time to speak...