Are you striving for a deeper sense of peace and quiet inside yourself?
Do you sometimes find it difficult to focus and feel agitated or restless?
Do you struggle with disturbing thoughts and emotions?
Have you recently experienced stress, anxiety or tiredness? Are you dealing with chronic pain?
MBSR (Mindfulness Based Stress Reduction) is an 8-week program that teaches you how to balance the nervous system, quiet the mind, energize the body, regulate emotions, and develop stress resilience.
Learn how to clear your mind of thoughts, let go of fears and anxieties, reverse or prevent burnout, and get back in touch with your body and mind.
The MBSR course was first developed by Professor Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical School. It has been widely researched and is at the cutting edge of integrative and preventative medicine.
The 8 week course will provide you a toolkit of techniques and a solid understanding of how to practice them. Each technique you learn may help you deepen positive states, such as joy, or it may help you better address challenging states, such as chatter in the mind. You’ll learn techniques that can be applied in your professional and personal life. They could help you make the most of a pleasant situation, like enjoying a walk in a park. Or they could help you manage a difficult one, like dealing with stress, burnout or difficult relationships with people in your life (including the relationship you have with yourself). For any of these situations and all of them, there’s a technique you can be practicing to heighten your fulfillment, lower your stress and improve your emotional well-being.
The MBSR course involves –
• a 2-2.5 hour class once a week for eight weeks plus half-day retreat during weekend
• yoga and body awareness training
• exploration of patterns of thinking, feeling and action, and how to transform them
• brief lectures and discussions
• individual feedback and support
• scientific rationale for the practice
• your commitment to daily homework practice using audio tracks and course book
Over 35 years of research into the MBSR program has found evidence for these outcomes:
• Greater capacity to deal with stress
• Increased sense of well-being and balance
• Lasting decrease in both physical and psychological symptoms
• Increased energy and productivity, feeling more engaged with life
• Stronger immune system
• Increased levels of attention and concentration
• More creative problem solving and greater focus
• Increased sense of connection, meaning and purpose
In recent years research in neuroscience has made compelling discoveries about the brain’s capacity to grow and change, including evidence that meditation helps.
Watch a short video about MBSR:
All courses are taught in English.
Check MBSR FAQ page.
My grateful thanks for your MBSR course. It really helped me to have another look at my life and my environment. I take more distance, judge less, and am trying generally to be more mindful. It requires a more focused attention, and it helps! So thanks again. - Sophie, November 2014
Read more testimonials.
The MBSR curriculum includes:
– Becoming aware of the automatic pilot
– Creating space for new choices and possibilities
– Being at home in one’s body
– Stress and Mindfulness
– Approaching negative thoughts patterns
– Working with difficult emotions
– Communicating with presence
– Mindful living.
Mindfulness practices and exercises include:
– Mindfulness of breathing
– Body Scan meditation
– Sitting meditation
– Mindful yoga
– Mindful eating
– Mindful communication
– Compassion and loving-kindness meditation
Plus informal practices that accompany the whole program.
Who should attend
People participate for reasons as diverse as…
– Stress: job, family or financial
– Chronic pain and illness
– Anxiety and fatigue
– Sleep disturbances
– Pro active behavior to improve one’s quality of life and well-being
– The desire to live life more fully and to be equipped with strategies and tools for stress prevention.
Learning and benefits
Those completing these programs consistently demonstrate long-lasting improvements such as:
– Improved health-related quality of life
– Improved emotion regulation, reduced anxiety & depression, enhanced self-esteem
– Reduced chronic pain and physical distress
– Improved productivity and efficiency
– Improved attention skills and learning abilities
– Peace of mind and happiness.
For more information about the MBSR program and the work of Jon Kabat-Zinn, please visit the Center for Mindfulness in Medicine, Health Care, and Society