MBSR 8 week Mindfulness Based Stress Reduction Course
Jon Kabat-Zinn developed the MBSR Eight Week Mindfulness Based Stress Reduction Programme at the University of Massachusetts Medical Centre in 1979, to enable people to learn new ways of handling difficult feelings, thoughts and physical sensations and become more able to systematically work with stress, pain, illness, and the challenges and demands of everyday life.
30 years of published research indicates that the majority of people who complete the course report:
- An increased ability to relax and an improvement in quality and duration of sleep
- The ability to cope more effectively with stress and anxiety, depression, anger and panic states
- The ability to cope better with chronic pain and reduction in pain levels
- Greater enthusiasm, creativity and increased energy levels
- Improved self-esteem and clarity of thought
- A more effective immune system
- Particular effectiveness in helping people with the following conditions: cancer, fibromyalgia, psoriasis, generalised anxiety disorder and depression, multiple sclerosis and health care provider self care.
MBSR 8 week Mindfulness Based Stress Reduction Programme – Content & Structure
In the first four weeks we lay the foundation for applying mindfulness in our lives. Developing concentration and becoming conscious of the movements of our mind and body. The second four weeks we begin to understand our habitual patterns and perception of the moment, learning skills to meet and respond to lifes rich experiences. ‘Building the mindfulness muscle’ requires intention and attention so a personal commitment to home practice is key along with support and gentle encouragement.
The course is largely experiential, each session consisting of meditation or “practice” and the opportunity to explore and share in a supportive group environment experiences of the practices both within the group and at home.
Meditation practices include the body scan, mindfulness of breathing, sound, body and thoughts, mindful movement, mindful walking, loving kindness meditation, mountain meditation and mindful eating. There will also be an exploration of how to bring mindfulness into our daily life, work and communication with others, and how mindfulness can help with stress and anxiety. An additional guided silent day is included to immerse yourself more in the practices.
- Initial no obligation telephone chat – A 20 minute interview to answer any questions you may have, and discuss whether the course is right for you at this time.
- 8 Weekly Classes – 2.5 hour sessions, with mindfulness meditation and/or mindful movement, followed by group exercises and discussions.
- Home Practice – 45 mins / 6 days out of 7, mindfulness meditations or gentle mindful movements, as well as mindful daily life activities.
- Mindfulness Audio and Workbook – To support you in your mindfulness practice and learning, offering an opportunity for reflection of your experiences.
- Trainer Support – Whenever you feel the need for extra support in between classes, or would just like to talk some things through, you can contact me by phone or email
This course is highly experiential and requires reasonable commitment. Changing our ways is not always easy. This is almost always true learning a new skill. Learning to bring closer attention to our experience can be challenging before a greater sense of ease can emerge. However the majority of people who have completed the MBSR course say that they have found the experience extremely beneficial and rewarding.
The Yoga Barn – Keston, Bromley
£225 – early-bird price of £200 (including silent day, workbook and audio of guided practices)
Dates & Times
November 2016 Course – Tuesdays 09:30 to 12:00
November 1st, 8th, 15th, 22nd, 29th
December 6th, 13th, 20th
Silent Day 10th December
You need to be able to commit to between 45 – 60 minutes a day of self practice. You may also like to consider the “Finding Peace in a Frantic World” course if you feel the commitment for this course is a little too demanding.