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MBSR COURSE ONLINE
8 weeks of 2 ½ hour mindfulness training sessions
Mindfulness-based stress reduction is a group program that was developed by Jon Kabat-Zinn in the 1970s to treat patients struggling with life's difficulties and physical and/or mental illness (Kabat-Zinn, 2013)
Although it was initially created to aid hospital patients, it has since been used effectively by a wide range of people from all walks of life
Although it was initially created to aid hospital patients, it has since been used effectively by a wide range of people from all walks of life
MBSR: Mindfulness-Based Stress Reduction
This is one of the best things about MBSR: it's accessible for just about everybody
- Jon Kabat-Zinn
In fact, according to the Center for Mindfulness at the University of Massachusetts, more than 24,000 people have taken advantage of the MBSR program the center debuted in 1979 (Center for Mindfulness, 2017)
— Leaders interested in exploring how to use their minds more effectively to achieve goals in accordance with their values
— Individuals who want strategies to deal with the general complexity and pace of modern life
— Executives experiencing work related stress, sensitivity to a stressful environment or difficulties with their work such as poor concentration, perfectionism or procrastination
— Individuals caught in cycles of worry, anxiety, irritability, low mood, poor self esteem and lack of confidence
— Individuals who want to find ways of working with general stress and anxiety more effectively and for increasing their overall well-being, self-awareness and insight.
— Individuals who want strategies to deal with the general complexity and pace of modern life
— Executives experiencing work related stress, sensitivity to a stressful environment or difficulties with their work such as poor concentration, perfectionism or procrastination
— Individuals caught in cycles of worry, anxiety, irritability, low mood, poor self esteem and lack of confidence
— Individuals who want to find ways of working with general stress and anxiety more effectively and for increasing their overall well-being, self-awareness and insight.
Who is Mindfulness Course for?
Schedule
Session 1: What is Mindfulness? As long as we are breathing, there is more right than wrong with us.
Session 2: Perception & Creative Responding: How we perceive the world and ourselves influences our experiences.
Session 3: Mindfulness of the Breath and the Body in Movement: There is both pleasure and power in being present.
Session 4: Learning about our patterns of Stress Reactivity: Where you go, there you are.
Session 5: Working with Stress: Mindful responding instead of reacting.
Session 6: Stressful communications: Interpersonal mindfulness.
Full-Day of Practice
Session 7: Lifestyle choices: How can I best take of myself?
Session 8: A Mindful Life: Keeping your mindfulness alive.
Session 2: Perception & Creative Responding: How we perceive the world and ourselves influences our experiences.
Session 3: Mindfulness of the Breath and the Body in Movement: There is both pleasure and power in being present.
Session 4: Learning about our patterns of Stress Reactivity: Where you go, there you are.
Session 5: Working with Stress: Mindful responding instead of reacting.
Session 6: Stressful communications: Interpersonal mindfulness.
Full-Day of Practice
Session 7: Lifestyle choices: How can I best take of myself?
Session 8: A Mindful Life: Keeping your mindfulness alive.
Technological & Practical Needs
For the best possible experience in taking this course online, we use Zoom, a video conferencing application that you can sign up with for free. To work best Zoom has minimum requirements that include having a tablet or computer with speakers, microphone, and video capabilities, and a high-speed internet connection.
To be able to create the physical space and time you need to engage fully in the weekly sessions and day of practice with minimal interruptions. This might include securing access to a quiet, well-lit room, where you can rest your computer screen and be visible sitting, lying down and standing and gaining family/housemate support that can allow you to join the sessions fully.
To be able to create the physical space and time you need to engage fully in the weekly sessions and day of practice with minimal interruptions. This might include securing access to a quiet, well-lit room, where you can rest your computer screen and be visible sitting, lying down and standing and gaining family/housemate support that can allow you to join the sessions fully.
Each week participants also complete home practices: practicing the exercises that have been learned that week using guided instructions from audio (MP3/CD) recordings that take up to 45 minutes each day and informal practices. The daily practices ensure that learning is based on participants' own experiences
Perception and Creative Responding. Exploring Mindfulness
How we perceive the World and Ourselves
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How we see (or don't see) things has a major influence on how we will react or respond to them. In this session we explore how we perceive the world and the relationship between our interpretation of something and what is actually there
Well-being seems to come as much from the approach we bring to our experiences, as from what's actually happening and what we decide to do next. It is not so much the stressors but our perception of those stressors, and how we handle them, that influences the short- and long-term effects on our minds, bodies and overall health
If we can cultivate healthy approaches to our experiences, we will probably feel better, no matter what is going on. We may have no control over things that happen in life, but we do have some say in our attitudes
The attitudes that we explore in this session are like seeds and just as seeds can flower when tended, these attitudes can grow - if we nurture them. Through the regular practice of the body scan and awareness of breath meditations, we hold a key to transformation; in the gentle practicing of kindness to whatever appears in our present moment experience
However we are feeling, the very fact of knowing and being willing to experience it, even for just a moment, makes the situation workable. We do not have to struggle, force or badger ourselves to become aware, or judge ourselves for having wandered off into automatic pilot and our habitual ways of reacting, instead we practice learning how to just notice and to come back
This process of noticing, and choosing to come back again and again, is the heart of mindfulness practice
Duration: 2 hours
Well-being seems to come as much from the approach we bring to our experiences, as from what's actually happening and what we decide to do next. It is not so much the stressors but our perception of those stressors, and how we handle them, that influences the short- and long-term effects on our minds, bodies and overall health
If we can cultivate healthy approaches to our experiences, we will probably feel better, no matter what is going on. We may have no control over things that happen in life, but we do have some say in our attitudes
The attitudes that we explore in this session are like seeds and just as seeds can flower when tended, these attitudes can grow - if we nurture them. Through the regular practice of the body scan and awareness of breath meditations, we hold a key to transformation; in the gentle practicing of kindness to whatever appears in our present moment experience
However we are feeling, the very fact of knowing and being willing to experience it, even for just a moment, makes the situation workable. We do not have to struggle, force or badger ourselves to become aware, or judge ourselves for having wandered off into automatic pilot and our habitual ways of reacting, instead we practice learning how to just notice and to come back
This process of noticing, and choosing to come back again and again, is the heart of mindfulness practice
Duration: 2 hours
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