Mindfulness for Stress Reduction (MBSR) The 8-week course

Created by Jon Kabat-Zinn in 1979, this carefully considered curriculum is informed by neuroscience, psychology and educational methods that emphasise experiential, group and discovery learning. Regarded, internationally, as the ‘gold standard’, taking part in this programme gives people the opportunity to develop a personalised mindfulness practice, with the support of a small-group setting over 8 weeks (+1 day). The curriculum has been widely researched and yielded significant health benefits for people, physically and psychologically.

MBSR is suitable for all kinds of beginners. Due to the more intensive and sustained nature of this curriculum, coupled with the impact of modern living on our human nervous system.

MBSR is an educational course and involves a group of people coming together for 8 weeks of 2 ½ hour mindfulness training sessions. There is also an additional full day on retreat in the second half of the course.

The intention of MBSR is to support us in developing a regular practice of mindfulness in both formal and informal ways. Each week participants explore mindfulness ideas, practice meditations and discuss how mindfulness can be applied in everyday living. Mindfulness is a natural quality but one that is easily forgotten as we get into the habit of increasingly busy and frantic lifestyles.

As we practice paying attention, deliberately, to our moment-to-moment experiences with a non-judging and curious attitude, this grows our awareness and teaches us how to step out of ‘autopilot’ and the busyness of our constant ‘doing’. We experience ‘being’ in our world by bringing awareness to our physical body sensations and patterns of thoughts and emotions. We see that thoughts/emotions are not facts and just as quickly as they come to us, they can also leave as quickly. We learn how to receive their messages rather than being overwhelmed by them. Tuning in to our individual stress responses in new ways we can discover creative solutions to the challenges of daily life.

We see that we all get stressed. And stress isn’t a bad thing in and of itself. Stress is the feeling of being under pressure and symptoms might include anger and anxiety, difficulty sleeping, loss of appetite, breathlessness and chest pains. Short bursts of pressure can help us rise to meet a challenge but long-term and unrecognised, stress can have a major impact on our physical and mental health. When we are repeatedly overwhelmed by stress, our health, well-being and social relationships are damaged.

Scientific studies are showing that participants of MBSR courses (compared to those not taking the course or taking alternative courses) are consistently reporting less stress, tension and anxiety, greater concentration and empathy for others and generally feel more energised and engaged in life. Neuroscience is showing that regular practice really does change the physical structure of our brains. Even for those who are sceptical about the practices.

This programme is for adults who are interested in discovering how mindfulness may be applied in their lives. The skills are simple and easy to learn and can be practised by everyone.*

MBSR is recognised as complementary to traditional medical and psychological treatments, rather than a replacement, and has been proven effective in helping people living with:

  • Anxiety
  • Work, Family and Financial Stress
  • Asthma
  • Cancer
  • Chronic Illness and Pain
  • Depression
  • Eating Disturbances
  • Fatigue
  • Fibromyalgia
  • Gastro-intestinal distress
  • Grief
  • Headaches
  • Heart Disease
  • High Blood Pressure
  • Panic Attacks
  • Post-traumatic Stress Disorder
  • Skin Disorders
  • Sleep Problems

Each week participants also complete home practices: practising the exercises that have been learned that week using guided instructions from audio (MP3/CD) recordings that take up to 45 minutes each day and informal practices. The daily practices ensure that learning is based on participants’ own experiences.

Session 1: What is Mindfulness? As long as we are breathing, there is more right than wrong with us.

Session 2: Perception & Creative Responding: How we perceive the world and ourselves influences our experiences.

Session 3: Mindfulness of the Breath & Body in Movement: There is both pleasure and power in being present.

Session 4: Learning about our patterns of Stress Reactivity: Where you go, there you are.

Session 5: Working with Stress: Mindful responding instead of reacting.

Session 6: Stressful communications: Interpersonal mindfulness.

Full-Day of Practice

Session 7: Lifestyle choices:How can I best take of myself?

Session 8: A Mindful Life: Keeping your mindfulness alive.

*While mindfulness is a natural quality and seems simple, there are some conditions or life situations when participants need to be under the active care of health professionals and times when beginning an MBSR programme may not be indicated. These may include those with recent histories of addiction, suicidal ideation, trauma or psychosis and those currently in the middle of major life changes. As a preventative programme, it is recommended that people complete the course at a time when they are supported and can benefit fully from the mindfulness practices. Mindfulness is sometimes compared to physical exercise, as a form of mental training or fitness. And just like physical exercise, we need to work safely to minimise the risk of harm. Working with an appropriately qualified guide is key in supporting you through difficulties that may arise as you take the course. I follow the good practice guidelines for mindfulness teachers and I have completed an accredited and certified training pathway as a teacher of the MBSR curriculum.

Duration : 8 x 2.5 hour workshops + 1 retreat style day

Cost: €295 for the full course.

logo yoga alliance Mindful Directory logo
Mindful Academy Solterreno mindup logo

 

Testimonials

Overall feedback

As always it was a beautiful and incredibly rich experience. I have learnt so much for my own practice and also my understanding for teaching feels enhanced. As always there were challenges but I felt held and supported the whole way through. It was always clear what was…

Silent Online Retreat, May 2021

Testimonial

TT1 April 2021

Testimonial
I absolutely loved this course. The trainers really embodied mindfulness and I felt very inspired by them. The course content was very well-prepared and well-delivered. What I loved most was to learn how to teach without teaching! Just gently guiding the…

TT2 ONLINE, Jan to March 2021, 9-weeks

If you're wanting to learn more about mindfulness and using such a powerful tool then don't hesitate to join the TT1 course. The course is experiential, no long lectures to sit through. Each day you get the chance to practise leading a meditation with kind, constructive feedback in a supportive…

TT1 ONLINE, November 2020

If you're wanting to learn more about mindfulness and using such a powerful tool then don't hesitate to join the TT1 course. The course is experiential, no long lectures to sit through. Each day you get the chance to practise leading a meditation with kind, constructive feedback in a supportive…

My experience was eye-opening, transformative and fun. In between laughing and crying I discovered so so much about myself. I can only say thank you and that I think this is one course I would not mind repeating, for myself at some point in the future and I am sure then I will again discover yet…

TT1 Online, October 2020

 

Truly a transformational course which leads you to be reborn, rediscover yourself, and changes your life forever!!! Bodhin and Sheena are the best ever coaches for MBSR. Their in-depth knowledge, warmth and empathy set a very conducive environment to learn and grow into more intuitive…

TT1 online October 2020 

Overall feedback

Great. My intention was to deepen my own practice as well as to take initial steps in learning how to pass on the possibility of the gift of mindfulness to others, and both of those intentions were met.

MBSR Teacher Training TT1 course October 2020 

Bodhins videos

banner-MA-solterreno