MBSR
mindfulness-based stress reduction program
What is MBSR?
MBSR - Mindfulness-Based Stress Reduction - rooted in ancient contemplative practices, this evidence-based approach blends traditional wisdom with contemporary psychology to address the challenges of our fast-paced and stress-laden modern lives. It is a secular program developed by Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979. For the last 40 years, it has been verified and improved in research centers around the world. There's a vast body of research explaining on a neurobiological level that mindfulness meditation has a beneficial effect on health and makes practitioners more resistant to stress. This may start happening after just two weeks of regular practice.
Over the years, mindfulness meditation has become more and more widely used. Currently, mindfulness classes are conducted by global corporations, technology companies, schools, hospitals and health clinics.
What does the program look like?
It's an eight-week exploration of experiential mindfulness techniques including meditation, awareness of breath, and gentle mindful movement - yoga. These practices serve as powerful tools, inviting you to cultivate a heightened awareness of the present moment.
By fostering a non-judgmental and compassionate relationship with yourself; your thoughts and feelings, MBSR enables you to navigate life's complexities with better ease and resilience.
It consists of 8 - 2,5 hour sessions and 1 mindfulness day:
week 1 - exploring mindfulness
week 2 - perception of the world and ourselves
week 3 - being at home in our own body
week 4 - stress
week 5 - reaction vs mindful response
week 6 - mindful communication
day of mindfulness - filled with different kinds of meditation and other mindful practices
week 7 - taking care of ourselves
week 8 - looking back, going forward
Who is the MBSR for?
Research shows us that Mindfulness-Based Stress Reduction (MBSR) can be beneficial for people with a wide range of symptoms related to stress, anxiety, and chronic illnesses. The program is suitable for:
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People experiencing stress: MBSR is particularly helpful for those dealing with everyday stressors, whether related to work, personal relationships, or other life circumstances.
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People with anxiety disorders: Individuals diagnosed with anxiety disorders can find relief through the mindfulness practices taught in MBSR, as they promote self awareness, and a calmer and more centered state of mind.
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Those with chronic illnesses: MBSR is well-suited for individuals coping with chronic illnesses, helping them manage not only the physical symptoms but also the emotional and mental aspects of their health challenges.
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Individuals dealing with chronic pain: The techniques taught in MBSR have shown effectiveness in addressing and alleviating chronic pain, offering alternative strategies for pain management. (Always consult your doctor before enrolling in any mindfulness course).
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Patients with mental health conditions: MBSR is often chosen as a complementary approach for people with different mental health conditions, such as depression, PTSD, and others.
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Anyone seeking mindfulness skills: Individuals interested in cultivating mindfulness as a way of life, enhancing their overall well-being, and improving their ability to respond to life's challenges can benefit from MBSR.
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Stressed professionals: Busy professionals and individuals facing high-pressure environments can learn valuable skills in MBSR to manage stress and enhance their resilience.
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People interested in self-discovery: MBSR is suitable for those on a journey of self-discovery, encouraging a deeper understanding of one's thoughts, emotions, and reactions.
It's important to note that while MBSR can be beneficial for many, individual experiences may vary. Before starting any mindfulness program, it's a good idea to consult with your doctor or a therapist, especially if you have existing mental health concerns or dealing with chronic illness or pain.
What does research say?
​Neuroscience tells us the brains of the people who meditate change - meditating minds have been found to have differences in their physical form and functioning.
If you're interested in learning more about research I've gathered some interesting papers over here.
What will you be learning?
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Observation and acceptance: Developing the ability to observe thoughts and emotions without getting entangled in them is a fundamental aspect of mindfulness. In this context, acceptance involves acknowledging these thoughts and emotions without judgment, recognizing that they come and go.
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Awareness of patterns: Recognizing automatic thought and behavior patterns is crucial to understanding how our minds work. This awareness provides the foundation for making intentional changes.
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Being able to live more in the "here and now": Practicing mindfulness helps individuals focus on the present moment rather than dwelling on the past or worrying about the future. This can lead to a more fulfilling and enjoyable life.
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Making intentional choices: Increased self-awareness allows individuals to make choices aligned with their values and the current situation, fostering a sense of empowerment and control over their lives.
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Body awareness: Paying attention to the body's signals is integral to understanding one's needs and preferences. This can contribute to better physical and mental health.
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Dealing with stimuli: Learning how to manage and respond effectively to the various stimuli encountered in both professional and personal life contributes to a more peaceful and relaxed state of being.
Course details:
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individual preliminary and post-interview,
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8 weekly sessions - 2,5 h each - held in a zoom room,
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group of up to 10 people,
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1 silent mindfulness day (practice day),
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online database of resources,
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a course workbook,
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audio recordings for the meditation practice,
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certificate of participation - upon completion
