Mindfulness-Based Stress Reduction Protocol (MBSR)
You can’t sail straight into the wind, and if you only know how to sail with the wind at your back, you will only go where the wind blows you. But if you know how to use the wind’s energy and are patient, you can sometimes get where you want to go. You can still be in control.
J. Kabat-Zinn, Full Catastrophe Living
PLEASE NOTE: this is an online course – get in touch if you’re interested in organising and in-person Protocol.
Mindfulness-based stress reduction (MBSR) is a Mindfulness-based programme based on several decades of clinical experience, designed to assist people with pain and a range of stressful conditions. Developed at the University of Massachusetts Medical Center in the late 1970s by Jon Kabat-Zinn, MBSR uses a combination of Mindfulness meditation, body awareness and yoga to help people become more mindful. In recent years, it has been the subject of controlled clinical research, suggesting it has beneficial effects, including stress reduction, relaxation, and improvements to quality of life.
Throughout the programme you will be consciously and systematically working with your own stress, pain and illness – and the challenges and demands of your everyday life. Your instructor will create a safe and supportive environment for this work and learning through:
- Guided instruction in mindfulness meditation practices
- Gentle stretching and mindful yoga
- Group dialogue and discussions aimed at enhancing awareness in everyday life
- Individually tailored instruction
- Daily home assignments
- Home practice audio files and materials
SCHEDULE & COMMITMENT
There is always a free Orientation about the 8-week MBSR Protocol a couple of weeks before the Programme starts.
The Protocol consists of 8 weekly 2-hour Classes plus a Retreat Class (about 4 hours) on a weekend day (usually after Week 6).
Attendance is a paramount element of the Protocol. Please make sure you can participate in all sessions.
There is approximately an hour’s worth of daily homework assignments which include guided relaxation & meditation practices, reading, and written reflection exercises. It is important to understand that your success in the programme, whether that is to diminish your pain levels, stabilize your mood, or be less stressed, is directly related to your commitment to fully engage in the entire 8-week process, inside and outside of the classroom.
A maximum number of 12 participants will be accepted.
- Lectures 9
- Quizzes 0
- Students 50
- Assessments Yes
- Class 1 – What is Mindfulness?
- Class 2 – Perception and Creative Responding
- Class 3 – The Pleasure and Power in Being Present
- Class 4 – Habitual Stress Reactions
- Class 5 – From Reacting to Responding to Stress
- Class 6 – Mindful Communication: the Art of Blending
- Half-day retreat
- Class 7 – Mindful Listening: Connecting to Ourselves and Others
- Class 8 – Keeping Up the Momentum: Living Mindfully