“Take the M.B.S.R. program in the comfort of your own home.“
M.B.S.R. Online Training is Self-Paced
How does MBSR Training work?
- MBSR is experiential.
- The training is self-paced.
- There are 9, 2 1/2 hour lessons.
- Each lesson contains 12 lesson topics.
- Each lesson includes audio, video & text topics.
- Each lesson will have questions for personal reflection.
- Each lesson will require daily formal and informal practices.
- The seventh lesson will be a 6 hour self-retreat in a setting of your choice.
- You will receive a certificate of participation upon successfully completing the course.
- The curriculum is the same as offered by the University of Massachusetts Medical School.
- The course is self-paced and can be done at your convenience and in the comfort of your home.
Full course support will be available by:
- Phone: 1-519-648-2985
- Skype: themindfulcoach
- Email: email@example.com
You will have access to the course for 12 months.
You may repeat the course a second time for free.
You can download the course materials to use later.
Includes two optional mindfulness, coaching sessions.
What is Mindfulness?
Broadly defined, mindfulness is learning how to use our natural mental faculties of attention & intention. We first bring a non-judgmental attention, to our daily life experiences. Then we choose a wise intention, to match any of our life experiences. This deeper understanding of our life, results in more health & happiness. As we learn how to practice mindfulness we experience more calmness and clarity.
“More mindfulness, equals more choices.” -G Ross Clark, C.C.P.,
What is Mindfulness Training?
Mindfulness training is a way of learning to consciously and systematically work with stress, pain, illness, and the challenges and demands of everyday life by not turning away from them but learning how to be resilient with and through them.
Mindfulness is already within the human experience. A deep internal resource of attention, intention and attitude that is available to us. Mindfulness is patiently waiting to be used in the service of learning, growing and healing.
“Mindfulness is moment to moment, non-judgmental awareness.” -Jon Kabat Zinn , Ph.D. (1990)
HISTORY of Mindfulness:
Mindfulness-Based Stress Reduction (MBSR) was founded by John Kabat Zinn at the University of Massachusetts Medical Center in 1979. MBSR has now spread to multiple populations including health professionals and medical and nursing students as well as in multiple settings including work places and educational setting.
BENEFITS of Mindfulness:
Two decades of published research indicates that the majority of people who complete MBSR courses report:
- Improved self-esteem
- An increased ability to relax
- Greater energy and enthusiasm for life
- Lasting decreases in physical and psychological symptoms
- Reductions in pain levels and an enhanced ability to cope with pain
- An ability to cope more effectively with both short and long-term stressful situations.
Mindfulness is a way of learning to consciously and systematically work with stress, pain, illness, and the challenges and demands of everyday life by not turning away from them but learning to be resilient with and through them.
Mindfulness is not something that one gets or acquires. It is already within the human experience a deep internal resource of attention, intention and attitude. That is available to us and is patiently waiting to be observed and used in the service of learning, growing, and healing.
Reasons why people train in M.B.S.R.:
- GI distress
- Chronic pain
- Anxiety and panic
- Sleep disturbances
- High blood pressure
- Compassion Fatigue
- Stress — job, family or financial
Studied Benefits of Mindfulness Training
- Cognitive benefits
- Emotional benefits
- Physiological Benefits
- Increased self-awareness
- Increase in positive thoughts
- Increased ability to concentrate
- Increased capacity for empathy
- Increased capacity for compassion
- Lower blood pressure and pulse rate
- Increased ability to regulate emotions
- Increase in ability to be non-judgmental
- Increased brain activation in regions associated with positive thoughts and mood
The 4 basic MBSR practices are:
- The Body Scan- mindful attention while lying down
- Mindful Walking- mindful attention in daily life and activities
- Mindful Sitting Meditation- mindful attention while sitting still
- Mindful Stretching- mindful attention while stretching or doing yoga
The classes are is highly participatory and includes:
- Quiz’s & Support
- Poetry and Articles
- Pre and post assessment
- Individually guided instruction
- Gentle stretching and mindful yoga
- Audio CD with 22 practices and practice forms
- Daily home assignments- at least 45 minutes a day
- Guided instruction in mindfulness meditation practice
- Inquiry exercises to enhance personal awareness in everyday life
- Instruction on stress response and stress hardiness models and research
* Optional, A Mindfulness-Based Stress Reduction Workbook by Bob Stahl, can be ordered from Amazon.com
Empirical Assessment of MBSR
- Grossman (2004): Grossman, P.; Neimann, L.; Schmidt, S.; Walach, H. (2004). Mindfulness based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57, 35-43.
- Rosensweig et al 2003
N= 2nd Year Medical Students
140 MBSR Participants
162 control group (didactic stress management)
Non-Random: Pre-Post: Control Design
- MBSR group scored significantly lower than control group on the Profile of Mood States’ Total Mood Disturbance
- As well as the Tension-Anxiety, Confusion-Bewilderment, and Fatigue-Inertia subscales
It is indeed a radical act of love just to sit down and be quiet for a time by yourself.. It is only love that can give us insight into what is real and what is important. And so a radical act of love makes sense- love for life and for the emergence of one’s truest self.