June-August - Online Live

MBSR #Mindfulness-Based Stress Reduction
A 10-week program to reduce stress and to help you flourish! You’ll explore your reactions to life’s stressors and to choose how to respond. More emotional and cognitive regulation!


Led by TARAVAJRA, Bangor University


Mindfulness-Based Stress Reduction
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Mindfulness-Based Stress Reduction

  • 9 Weeks + Orientation session
  • Starts on June 2020 - Tuesdays (19.30-21.30)
  • 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 ONLINE


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.





How It Works

Teachings


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.


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


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?

Potential learnings

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.

Increased equanimity
    

Recognize negative patterns of reactivity triggered by 'stressors' and use mindfulness to develop alternative responses to obstacles.

More connection
    

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.



Program Details

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.
  •                                                      
                       

SESSION 1
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.

SESSION 2
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.
                      

SESSION 3
Doing mode Vs. Being mode
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.

SESSION 4
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.

SESSION 5
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.



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 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.


Course Schedule

June 9th to August 11th
Tuesdays | 07.30pm - 09.30pm (19.30-21.30) Western European Summer Time






June

Session 1 | 23rd

Session 2 | 30th

July

Session 3 | 7th

Session 4 | 14th

Session 5 | 21st

Session 6 | 28th

August

Extensive Practice | 2nd (10am-02pm)

Session 8 | 11th








In Detail + FAQ



  • What is the MBSR 8-Week Distance Learning?
  • Technology Requirements
  • Who Can Benefit?
  • Health and Psychological Benefits
  • Notes








Teacher

Taravajra




Taravajra is a highly experienced and qualified instructor that allows you to get the most out of this MBSR course.



15
YEARS of continuous MBSR & MBCT teaching | +200 8-week courses taught


42
YEARS of Tai Chi, Chi Kung and Yoga practice







Featured

  • TARAVAJRA IS A SENIOR TRAINER & MENTOR AT CMRP BANGOR UNIVERSITY AND THE MINDFULNESS NETWORK.
  • TRAINS MINDFULNESS TEACHERS FOR THE NATIONAL HEALTH SYSTEM.
  • YOGA TEACHER.
  • DIRECTOR OF Mindful Health LLP.
+ Informations about Taravajra: Bangor University + Mindful Health






Fees + Registration

YOU CAN ATTEND BY DONATION - Please see below

DONATION
YOU CHOOSE

Select the course – Mindfulness-Based Stress Reduction Online



Share with the World

Some recent studies related to the beneficial
impact of MBSR and Mindfulness!

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.






Em destaque / Featuring







Mindfulness-Based
Stress Reduction (MBSR)
How to Reduce Stress & Flourish using Mindfulness ONLINE LIVE

Led by Taravajra - Bangor University + Mindful Health

June-August 2020






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