Mindfulness-Based Stress Reduction

  • 9 Weeks + 1 follow-up session
  • Starts on April 16th, 2019 - Tuesdays (7.30pm-10.00pm GMT)
  • Fees:   (See + bottom of the page)
  • Workbook
  • Guided Practices
  • Everywhere
  • English
  • Certificate

  • FULFILS ONE PRE-REQUISITE FOR THE MBSR 6-DAY TEACHER TRAINING-INTENSIVE - see more







Select the Event – Mindfulness-Based Stress Reduction

What to Expect

Course Description



Mindfulness-Based Stress Reduction (MBSR) is an established program shown to reduce symptoms of stress, anxiety, depression and pain. MBSR is believed to alter emotional responding by modifying cognitive-affective processes. Mindfulness training, which involves observing thoughts and feelings without judgment or reaction, has been shown to improve aspects of psychosocial well-being when delivered via in-person training programs such as mindfulness-based stress reduction (MBSR).

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.
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How It Works

Teachings


Orientation session plus 8 weekly online live 2,5h meeting sessions. 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 a deep level of understanding and practice, at your own pace.


Practice


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.


Practice


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.


Private Group


Your instructor will create a safe and supportive environment for this work and learning through: Guided instructions in mindfulness meditation practices, mindful movements, group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audiofiles and a home practice workbook.






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 you can learn to relate to it differently.




10 Sessions Abstract


Session 0 - Orientation (1,5h)
General introductions, general information about the course, distance learning course structure and background reading
Session 1 - An Introduction and Taste of Mindfulness
Welcoming introductions to your MBSR program. Meet your colleagues and teacher. Review logistics and course highlights. Receive an introduction to Mindfulness and meditation practice.
Session 2 - Shifting Our Perspective on Life’s Stressful Challenges
We continue with the invitation to acknowledge the reality 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 the way they are.
Session 3 - The Power of Being Present - Waking Up to Our Lives
As we wake up to our lives, we find an ability to take personal and social responsibility for our health, happiness, and well-being while compassion, for self and others in our lives.
Session 4 - A Look At Our Reactive Patterns to Stress
Stressful things are part and parcel of life itself. It is how we choose to be with life's stressors that make a difference in 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.
Session 5 - Coping with Stress; Responding vs Reacting
Using awareness to shift out of auto-pilot we begin to see our reactive patterns more clearly. Using our awareness that continues to grow from our mindfulness meditation practice we can make a conscious choice to respond in ways that bring us to live healthier and happier with more peace and ease.
Session 6 - Stressful Communications
We devote this class to looking at different styles of interpersonal communications with the people in our lives. Exploring communication styles that serve us well an those that don’t we have the potential to find new ways of “speaking our truth.”
Special 4-Hour Session of Practice
We will have an extended period of being guided in mindfulness practices to deepen personal practice.
Session 7 - Bringing Mindfulness Into Our Daily Lives - How can I Take Care of Myself’
Taking our meditation practice “off the cushion” and into our daily lives is the primary intention of this program. We explore some of the more difficult challenges we have and how we might approach them on a day-to-day basis.
Session 8 - The Rest of Our Life
In our last class together we find that we are not at the end of a program, but rather at the beginning of the rest of our life. Taking with us what we have learned together and insights from our mindfulness practice we go on to continue to make choices in our lives with wisdom and discernment. Developing Intention - A Mindful Life!
Session 9 - Follow-up!
The group meets again with the teacher after 4 to 6 weeks - reinforcing the home practices and encouraging working mindfully with the everyday life.


Highly participatory

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;
  • (Home) assignments;
  • Guided meditations, Manual and Handouts.
  • The program is challenging and life-affirming.
  • Participating in the Stress Reduction program requires an ongoing commitment to yourself.
  • After the Online 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.













Course Schedule


April 16th to June 11th + Follow up session
Tuesdays | 07.30pm - 10.00pm GMT




April

Orientation Session | day - 16th

Session 1 | day - 23rd

Session 2 | day - 30th

May

Session 3 | day - 7th

Session 4 | day - 14th

Session 5 | day - 21st

Extensive online Practice | day - 24th (9am-1pm)

Session 6 | day - 28th

June

Session 7 | day - 4th

Session 8 | day - 11th

Follow-up Session | To be scheduled




In Detail + FAQ











Teacher

Allan Goldstein

+ Informations about Allan: mbsrmentorship

MBSR Program Teacher Mentor | Teacher Trainer - Having doubts? Contact me
UC San Diego Center for Mindfulness - Senior Advisor UC San Diego Mindfulness-Based Professional Training Institute Co-Founder | Faculty.




Joining the UC San Diego Center for Mindfulness as managing director in 2011 I began my role in the co-development and evolution of the Mindfulness-Based Professional Training Institute (MBPTI) and MBSR Teacher Certification program.

My continued growth within the field of Mindfulness-Based programs has led me to teach MBSR extensively to groups and individuals in health care, university, Veteran Health Administration (VHA), and various community settings, including teaching MBSR programs online.



18 Years

of teaching MBSR programs and MBSR teacher mentorship








Featured

TEACHING - “Professional MBSR Teacher Training programs” including 6-Day MBSR Teacher Training Intensives, 8-Week and 9-Day Intensive MBSR Teacher Training Practicums, and especially Mentoring current and future MBSR teachers is now my dedicated focus of work in this beloved field. My strong passion, for facilitating and mentoring the valuable teachings found within MBSR and Mindfulness-Based Interventions, continues to grow internationally in my teaching MBSR Training programs and mentees around the world.

+ Informations about Allan: mbsrmentorship





Mindfulness-Based Stress Reduction

(Fees + Registration)
€50 “Early-Bird Discount” if you book on
or before 15th November 2018
On or Before 20th March 2019 After 20th March 2019

Registration


€250


€300

  • Upon submission of your registration your application will be reviewed for prerequisites and you will be contacted when it has been formally accepted;
  • The retreat takes place with a minimum and maximum of participants;
  • The program is subject to minor changes;
 









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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 the 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.






Em destaque / Featuring