Select the Event – Mindfulness-Based Stress Reduction
Some recent studies related to the beneficial impact of MBSR and Mindfulness!
Mindfulness training targets positively multiple facets involved in pain phenomenology,
including attention, sensory perception, cognition, emotional processing, physiological reactivity and ineffective coping behaviors.
- Greeson, J. & Eisenlohr-Moul, T., 2014 - Mindfulness-Based Treatment Approaches.
has been proposed for many psychiatric vulnerabilities. Mindfulness-based interventions have profound effects on mental health, affect brain systems important for regulation and emotional self-awareness, and alter inflammatory and epigenetic responses.
- (Paulus, M. et al., 2016) - Neuropsychopharmacology
Systematic review of 23 studies
points to reduced emotional exhaustion (a dimension of Burnout), stress, depression, anxiety and occupational stress. Increases in the rates of personal achievement (a dimension of burnout), self-compassion (occupational), quality of sleep and relaxation were also found.
(Janssen et al., 2018) - PLoSONE
MBSR decreases anxiety levels
MBSR decreases levels of anxiety and depression, in addition to improving the quality of life of women with generalized anxiety disorder.
(Masumian et al., 2019) - Journal of Research in Medical Science
MBSR may have a beneficial effect on anxiety symptoms
and Generalized Anxiety Disorder and can also improve reactivity to stress and ways of dealing with stress
(Hoge, E. et al., 2017) - J. Clinical Psychiatry
Positive impact of MBSR in cardiac patients
This randomized controlled pilot study provides preliminary evidence of the MBSR positive effects, improving short-term psychosocial well-being in cardiac patients during their first year of recovery.
(Nijjar et al., 2019) -
Nature - Scientific Reports
MBSR decreases pain levels
This systematic review suggests that MBSR offers a potentially useful intervention for the management of chronic pain, at least with the same effectiveness as Cognitive Therapy.
(Eve-Ling, K. et al., 2019) - Evidence-Based Mental Health
is an established program shown to reduce symptoms of stress, anxiety, and depression. MBSR is believed to alter emotional responding by modifying cognitive-affective processes. Mindfulness training programs, such as MBSR, which also involves observing thoughts and feelings with less judgments and reactions, has been shown to improve aspects of psychosocial well-being.
See video about Mindfulness practice and Neuroplasticity.
What to Expect from this MBSR?
Mindfulness-based stress reduction (MBSR) is an established program shown to reduce symptoms of stress, anxiety, and depression. MBSR is believed to alter emotional responding by modifying cognitive-affective processes. Mindfulness training, such as Mindfulness-Based Stress Reduction (MBSR), which also involves observing thoughts and feelings with less judgments and reactions, has been shown to improve aspects of psychosocial well-being.
Key learning objectives:
Through the use of this lifestyle, you’ll learn to discover and observe your reactions to life’s stressors and to choose how to respond.
With practice, you would be able to apply these skills to everyday situations and connect more fully with yourself, loved ones, and the life you are living.
MBSR can help people who are coping with medical problems, job or family-related stress, and anxiety and depression.
Most people also report an increased ability to relax, greater enthusiasm for life, improved self-esteem, and increased ability to cope more effectively with stressful situations.
How It Works
Orientation session plus 8 weekly online live 120m meeting sessions plus intensive all morning practice. You’ll gain a rich set of resources to support your engagement with the course and for your personal use later all from the comfort of your own home. Lifetime access to the program allows you to establish an expert level of understanding and above all allows you to PRACTICE at your own pace.
You’ll take what you’ve learned in the Teachings and put it into practice. With effective exercises from the instructor, the principles are presented in such a way that they can be applied to your day-to-day.
Group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audiofiles (or CDs ) and a home practice workbook.
The teacher will create a safe and supportive environment for this work and learning through: Guided instructions in mindfulness meditation practices, gentle stretching and mindful yoga and Chi Kung, group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audio files and a home practice workbook. All with Portuguese support.
WHAT CAN I LEARN?
More emotional and cognitive regulation
Contemporary Psychology considers self-regulation to be a central component of mental health and its imbalances may underlie various mental vulnerabilities.
The impact of stress
Learn about the relevance of stress and reactivity to disease and health and healing. Develop self-care strategies and routines.
Dealing with health problems
Learn to respond more effectively to health problems, such as chronic pain and other vulnerabilities.
Regular practice of Mindfulness
Develop a formal mindfulness practice, such as sitting, walking. Incorporate this mindful approach into everyday life, with informal practices.
Recognize negative patterns of reactivity triggered by 'stressors' and use mindfulness to develop alternative responses to obstacles.
Apply Mindfulness to cultivate a deeper connection with your body, emotions, thoughts and relationships with others. Learning to live more fully and with greater presence.
What are the benefits
The aim of the course is to learn new ways to handle your moods and emotions.
It teaches you to take better care of yourself and to live your life in a fuller and healthier way.
It promotes a way of being that helps you tackle life problems – physical, mental, social and emotional
Learn to be aware of the small changes in the physical sensations in your body; what is happening in the world around you (using your physical senses) and your thoughts, emotions and moods.
Develop the skill of being aware of your experiences (good and bad, pleasant and unpleasant) from moment to moment -so that you can learn to respond more skillfully to situations rather than simply reacting automatically.
Overall, the course is often helpful in dealing with an ongoing difficulty – the problem may not change but the way you can learn to relate to it differently.
Who can participate and benefit?
This MBSR is open to almost everyone and does not require prior knowledge or meditation practice;
Anyone who wants to start or deepen their Mindfulness Meditation practice, especially by integrating it into their daily lives;
For those interested in learning techniques for reducing Stress and Anxiety levels;
For those who want to flourish, developing attitudes such as Compassion, Non-Judgment, Acceptance, the Beginner's Mind, among others;
Professionals working in the health field (psychologists, doctors, nurses, etc.);
All people who feel that it can be an asset to develop a more balanced relationship with themselves, with others and with the world.
Curious about what will be covered in this course?
Below you can find a summary of the topics, session by session
MBSR is an experiential program that combines mindfulness meditation practices and a psychoeducational approach
It seeks to develop the ability to be aware of our experiences, moment by moment, with an attitude of acceptance, so that we can learn to respond more adequately and effectively to stress and day-to-day demands, instead of automatically react.
1: It is organized in a group format, over 8 sessions, plus a day retreat (during a weekend day).
2 : There will be room for small dynamics in small and large groups.
3 : Each session is subject to a specific theme.
4 : The methodology is mostly experiential - little theory and a lot of practice.
5 : The course takes place in a small group format.
You will have access to the participant manual (workbook).
You can download all guided practices in .mp3 format.
Between sessions there will be small practices to do at home.
The daily practice of mindfulness between sessions is fundamental to the "success" of this course.
ORIENTATION SESSION - FREE & OPEN TO ALL
General introductions, general information about the course, distance learning course structure and background reading
1 : Information regarding the course, structure, 'prerequisites' and general information.
2 : Meet the group, the instructor and review the logistics and expectations related to the course.
3 : Introduction to mindulness.
4 : The first Mindfulness meditation practice.
5 : Brief sharing of the mindfulness practice experience.
Mindfulness: autopilot vs. return to the senses
Set your intentions for this course
Review definition of mindfulness. What is autopilot and how to experience living in the moment. Learn to reduce autopilot, slow down and pay attention to your immediate experience, using sensations as an anchor.
Presentation of some results of science; and in light of these results understand how mindfulness approach can be useful in the process of reducing stress and suffering / dissatisfaction.
Mindfulness of breathing and body exploration, with special emphasis on what it means to be fully in the present moment. Mind-wandering as a natural experience.
Perception: ways of seeing - “getting out of our heads”
Understand the role of perception in shaping our sense of reality.
Develop the simple ability to notice that our mind it only perceives a small part of reality.
How you see things (or don’t see them) will determine in large measure how you will react or respond to them.
Learning that it’s not the stressors 'per se' but how you handle them that influences the short and long-term health effects they may have on your mind, body and overall sense of health and wellbeing
Learning to be with all experiences, particularly in those moments when we perceive them as unsatisfactory or even unpleasant.
Despertar: Modo de Fazer e Modo de Ser
Dropping the 'do' mode towards the 'being' mode, experientially understanding the richness of 'not-doing'.
Use mindful movements to facilitate the focus of attention in the present moment.
Introduction to conscious movements, such as 'Mindful Yoga', Chi Kung and the practice of walking meditation.
Broaden the field of awareness, developing an observer attitude.
Patterns of Reactivity to Stress / Recognising Aversion
Stress is an integral part of life itself. It is how we deal with our stress-generating events that makes a difference in the impact they have on our lives.
Develop greater awareness of bodily sensations, thoughts and emotions evoked by these stress-generating events.
Learn more about your stress, reactivity , dissatisfaction and experiential avoidance.
Explore emotions with an attitude of acceptance, curiosity and creativity. Use your breath as an anchor in strong and unpleasant emotions.
Coping with Stress; Responding vs Reacting
Awareness of being stuck in one’s life or in particular situations in one’s
life , highlighting the conditioned patterns often encountered in highly
demanding situations in which one finds oneself.
The practice of mindfulness as a support platform to be with the situation, identifying what is present and then choosing how to respond, instead of reacting.
Being able to cultivate a different relationship with the difficult experience; one that has the flavor of ‘acceptance-permission’.
Connect mindfulness with perception/appraisal in the critical moment
(the moment of conscious contact), and with the arising of reactive
physical sensations, emotions, cognitions and behaviors.
Developing equanimity for the entire spectrum of experiences.
Stressful Communications /Interpersonal Mindfulness in Practice
Learn more about communication and what it means being present in our interactions with others, whether they are family members, co-workers or strangers.
Stressful communications; knowing your feelings; expressing your
feelings accurately; developing a greater awareness of interpersonal communication patterns,
and barriers to doing so are all explored.
Our focus so far has been on our internal world (sensations, thoughts and emotions); now we move from intra-personal to inter-personal, taking into account the world of other people and the place where their world and ours meet.
This means recognizing that "the other" has their own perceptions, feelings and needs, often different from ours.
Discuss the most common communication styles. Direct experience of various styles for more effective and creative interpersonal communication.
All morning intensive mindfulness practice
The intensive nature of this session aims to help establish the use of learned skills firmly and gently.
The establishment of a daily mindfulness practice during the previous 6 weeks prepares for the benefits of this intensive session.
Sitting meditation: focus on awareness of breathing; Guided Chi Kung, Slow walking meditation; Sitting meditation: less guidance, more silence.
Lifestyle Choices – How can I Take Care of Myself’
Being able to provide a quality of attention that support resilience and compassion for oneself and others.
Explore the many ways in which you can integrate mindfulness into everyday life.
Discern which activities are nurturing and which are depleting. Being able to make (small) changes in stressful activities in order to make them less unpleasant, less stressful.
Learn to maintain the discipline and flexibility of daily practice as circumstances change throughout your life.
Keeping your Mindfulness Alive!
Complete review of everything learned during throughout the course. What changes have been noticeable since the beginning of the course?
Explore the many ways in which mindfulness can be integrated into everyday life. Making mindfulness a part of everyday life.
Explore reading suggestions, integration into practice groups, retreats, etc., supporting daily practice.
Recognize mindfulness as a way of life, not as a technique.
10 Sessions Abstract
Session 0 - Orientation
General introductions, general information about the course, distance learning course structure and background reading
Session 1 - Introduction
Orientation and welcome to MBSR. Meet your classmates, instructor, and review logistics and expectations for the course. Introduction Mindfulness and the Awareness of Breathing meditation practice.
Session 2 - 'Living in our Heads'/ Working with Barriers
In mindfulness the initial invitation is to simply acknowledge the actuality of the situation we find ourselves in - without being immediately hooked into our automatic tendencies to judge, make assumptions, fix, or want things to be other than they are. Introduction to the Body Scan practice
Session 3 - The Power of Being Present - 'Gathering our Scattered Mind'
Responding versus Reacting, introduction to mindful movements and walking meditation.
Session 4 - Patterns of Reactivity to Stress / Recognising Aversion
Stressful things are part and parcel of life itself. It is how we handle these things that makes a difference to the impact they have on our lives. Becoming more aware of the thoughts, feelings and body sensations evoked by events gives us the possibility of freeing ourselves from habitual, automatic, ways of reacting, so we can respond in more skillful ways.
Session 5 - Coping with Stress; Responding vs Reacting
Using mindfulness you´ll learn lifelong skills to take personal and social responsibility for your health, happiness and success while also being compassionate, empathetic and inclusive of others.
Session 6 - Stressful Communications / Thoughts are not Facts
whether with family, friends or people we work with – can be among life’s most consistently challenging experiences; yet the majority of us would say that relationships are the most important aspects of our lives.
Day of Mindfulness ("All-day" practice)
'Body Awareness Foundation Work Consolidation and Maturation’
Session 7 - Lifestyle Choices – How can I Take Care of Myself’
What we actually do with our time, from moment to moment, from hour to hour, from one year to the next, can have a very powerful influence on our general well-being and our ability to respond skillfully to the challenges of our lives.
Session 8 - Keeping your Mindfulness Alive!
Developing Intention - A Mindful Life + Energising v Depleting Activities Plan.
supportive and structured, the MBSR Program will provide you with:
Guided instruction in mindfulness meditation practices;
Gentle streching and mindful movements;
Group dialogue and mindful communication exercises to enhance awareness in everyday life;
Individually tailored instructions;
Guided meditations, Manual and Handouts.
The program is challenging and life-affirming.
Participating in the Stress Reduction Programme requires an ongoing commitment to yourself.
After the Online course participants are encouraged to practice at home, doing at least the 8-week MBSR program, by folowing the manual and by listening to guided meditations at home – this way you can reinforce experiential learning and practice and integrate mindfulness into your everyday life more fully.
April 21st to June 26th Tuesdays | 07.30pm - 09.30pm (19.30-21.30)GMT
ORIENTATION SESSION - FREE & OPEN TO ALL
April 21st - 7pm-8pm (19h-20h)
Mindfulness-Based Stress Reduction brings together Mindfulness Meditation and Mindful Movements (like Yoga and Chi Kung). MBSR is a a group psychoeducational training program commonly conducted for 8-weeks (other formats are also possible), with weekly 120msessions and one morning retreat.
This program addresses the needs of those interested in taking the MBSR 8-Week program with others, but are unable to physically attend the in-person program. The entire course is delivered live through video conferencing. Rather than meeting in-person, participants engage with the teacher and interact with one another through their computer during class time, private group and for home assignments and practice.
The program is challenging and life-affirming. Participating in the Stress Reduction Programme requires an ongoing commitment to yourself. After the course, participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life.
To ensure the best possible experience for all participants, the program relies on video conferencing which has minimum requirements to work properly. That includes having a computer with speakers, microphone, and video capabilities, and a high-speed internet connection.
The beauty of Mindfulness Meditation is that it can be generalised to whatever one is doing in the moment.
The program is challenging and life-affirming. Participating in this Mindfulness-Based Stress Reduction Program requires an ongoing commitment to yourself. After the course, participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life more fully.