Mindfulness-Based Stress Reduction (MBSR)

Program Description: 

"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally."    - Jon Kabat-Zinn (Founder of MBSR)   

About the course:

Mindfulness-Based Stress Reduction (MBSR) offers an immersive 8-week journey designed to empower participants with evidence-based mindfulness practices. Through a dynamic blend of guided meditations, movement exercises, self-reflection, and group discussions, this program aims to enhance overall well-being.

Participants will delve into the art of mindfulness, learning to cultivate focused attention on their body, mind, and emotions. By becoming aware of their thoughts, sensations, and reactions, they'll gain valuable insights and tools to navigate stress, anxiety, pain, and life's challenges with greater ease and resilience.

Central to the program is a half/full-day silent retreat, providing a profound opportunity for deep introspection and integration of mindfulness practices.

Join us on this transformative journey and discover how mindfulness can positively impact every aspect of your life. Are you ready to embark on the path towards greater well-being and resilience? Let's begin.

What is MBSR? 

Mindfulness-Based Stress Reduction (MBSR), pioneered by Jon Kabat-Zinn in 1979 at UMass Medical Center, stands as the gold standard in mindfulness-based training programs. Backed by over 40 years of scientific research, MBSR is renowned for its effectiveness in enhancing self-awareness, emotional regulation, and attentional control.

The impact of MBSR extends beyond the realm of mental well-being, offering tangible benefits for physical and behavioral health conditions. Studies consistently demonstrate positive outcomes, including reductions in symptoms associated with anxiety, depression, stress, chronic pain, hypertension, and sleep disorders.

With its evidence-based approach and proven track record, MBSR continues to empower individuals worldwide to cultivate resilience, manage stress, and lead healthier, more fulfilling lives. Experience the transformative power of MBSR and unlock your full potential for well-being and vitality.

Who can take this course? 

This course is open to individuals of all experience levels, from beginners to seasoned practitioners. Whether you're new to mindfulness or have prior experience, you're welcomed and encouraged to join. Participants will have the freedom to move through the program at their own pace and comfort level.

Regular attendance and active participation, including engagement in the half/full day retreat, are strongly encouraged as the course unfolds progressively each week. Approach the MBSR program with an open mind, curiosity, and a willingness to embrace positive changes in your life.

No matter where you are on your mindfulness journey, this program offers a supportive environment for personal growth and transformation. Are you ready to embark on this empowering journey towards greater well-being? Join us!

Learning Outcomes:

• Proper meditation postures and supports

• Variety of techniques of mindfulness meditation including sitting, walking, basic yoga, and movement

• Mindful eating and mindful communication

• Foundations & attitudes of mindfulness

• Developing focused attention and open awareness

• Using formal & informal practices

• How perspective and perception shape our views

• Insight into our automatic reactions, behaviors, and patterns

• Neuroplasticity and re-wiring the brain and nervous system

• Short & long-term effects of stress and anxiety

• Physiological and psychological reactivity to stress

• Strategies for managing stressful situations

• Methods to improve your focus and resiliency

• Ways of approaching life with more awareness and composure to cultivate greater balance, ease, and peace of mind 

Class Structure:

• In-person or virtual 

• 1 orientation day 

• 8 total MBSR classes

• 1 half day or full day silent retreat (both offered in week 6)

• Class meets 1x / week for 9 weeks (including orientation)

• 30 hours of total class instruction time (approximate)

• Lesson & homework handouts provided for each class

• Guided recordings for at home practice provided

• Open to all experience levels (beginner to experienced)

• Class sizes are limited

Class Notes:

• Attend in any attire (comfortable clothing encouraged) 

• Participants may be sitting, lying down, and/or doing basic mindful movement during class. All activities can be adapted to your own comfort level and ability.

• Participants should bring water, pen, & notebook. (Optional: small blanket, personal cushion/pillow, yoga mat, etc.)

• Small group discussions for personal reflection and growth (participants only share what they are comfortable sharing)

• Participants will be asked to develop a daily at home practice with provided recordings (20 - 45 minutes)

• Participants will be asked to complete homework practices each week. Opportunity for one-on-one check-ins with instructors throughout the course

• Guided recordings, lesson handouts, and online resource materials available

• Recommended Reading: Jon Kabat-Zinn’s book,  “Full Catastrophe Living” 

Potential Benefits of Mindfulness

•  Reduce stress, anxiety, & depression

•  Improve physical health & well-being

•  Improve cognition & mental stamina

•  Improve awareness & emotional state

•  Increased attention & creativity

•  Increased job satisfaction & enhanced performance

•  Increased sense of connection to self and others