MBSR – Official Mindfulness Based Stress Reduction Program

Objectives

• Develop body awareness and kindness towards own body
• Learn to breath and anchoring to find in oneself a place for calm and safety
• Learn to stop and respond instead of reacting. Increase the control of impulses.
• Learn to listen to oneself and listen to others
• Develop frustration tolerance and stress management
• Develop cognitive flexibility. Learn to respond to present situations.
• Learn to identify and regulate thougths and emotions
• Manage difficult emotions
• Develop a genuine interest and curiosity
• Explore the concept of gratitude towards oneself and  others
• Develop mental clarity (creativity) in the present moment
• Develop an attitude of kindness and appreciation to oneself and others
• Integrate mindfulness practice in your everyday life

Course duration and sessions

The program has a lengths of 8 sessions during 8 weeks (1 session per week) and one day of intensive practice, with the following structure:

• Orientation Session 1,5-2 hours  (highly recommended ). This is an open and free session to get to know the program. You can cancel your suscription any time before session 1, with an admin fee.
• 8 sessions of 2,5 hours, except sessions 1 and 8 which are 3 hours long.
• Intensive 8 hours practice day, in silence, with guidance from instructor. Usually taking place between sessions 6 and 7.

In the highly recommended orientation session, we will establish the basis of participation in the program, what is and is not mindfulness, where does it come from, the online LIVE methodology and course tools, what do we need for thesessions and the week, participation guidelines for online group work, the commitment required for this program and the intention to participate. It is a very important session. After orientation you can cancel your registration before starting session 1, except with an admin fee.

See dates and times of next editions below

Requirements

The program assumes the commitment to participate in the sessions and practice 45-60 minutes daily, 6 days a week. 

The intention of a personal commitment with the practice is important. Cultivating mindfulness in a systematic and continuous way during the whole program is more probable that changes can occur, instead of practicing in a sporadic manner.

Certificate

In order to obtain the participation certificate that is needed as a pre-requisite for a further MBSR-Teacher-Training, you will need to attend to 80% of the sessions. A maximum of two sessions can be skipped, and a combination of the following is not allowed: a) sessions 1 and 8, b) session 1 and intensive day or c) intensive day and 8. (Official MBSR program certification pre-requisites)

To whom is meant?

The “MBSR” Mindfulness Based Stress Reduction Program is meant for persons that would like to start with mindfulness practice in their lives, develop a more conscious life in their environment, and transform the way they approach difficulties in life.

Methodology

This program is carried in a group with a mostly experiential & practical methodology, now in online LIVE format, using our e-learning platform and video conferences via Zoom.

Places are limited to 24 persons per group via on-line format.

We use active learning. From the practical experience we will work on mindfulness concepts. We aim that participants will internalize, through practices and group discussion, a more adaptive way to relate to oneself and others.

Each session will have a theme, the program evolves along the weeks using group exercises and practices during the session and during the week practices that participants will have to develop in between sessions. Practices are both formal (meditation) and informal (practices along the normal day). The participant will be required to do daily practices along the week with the resources done during the session.

Tras cada sesión estarán disponibles en la plataforma de e-learning todos los recursos necesarios: propuestas semanales de prácticas formales e informales, audios para las prácticas formales, libro de participante, registro de prácticas y lecturas sobre la temática semanal

The instructor will be guiding and supporting all participants along all process and length of the program, through the e-learning platform and  e-mail to clarify and answer any questions.

Content

• Exploring embodiment
• Body scan
• Focused attention techniques
• Mindful Movement
• Approaching difficulties
• Attention to thoughts
• Attention to emotions and sensations
• Mindfulness based stress reaction and response
• Communication awareness and conscious listening
• Being kind with oneself and others
• Integrating mindfulness practice in daily life

Important notes:

In order to start the course once you have registered, in 24-48 hours you will be signed-up to our learning platform and you will be informed of some instructions and requirements in more detail:

• Internet access, access to e-learning platform and Zoom video conference, with audio enabled in your device. Zoom video conference through downloaded app works best since it will allow some needed features for session group work.
• It is recommended to use a computer for the connection, with possibility of audio and camera (better than mobile devices), in order to have the best on-line LIVE experience, and possibilities to have remote group work through these tools.
• A peaceful place where to do the sessions
• You will need a mat (yoga mat) or carpet / blanket, and a space to lie down on top of the mat. You might also need if you like some blankets, a meditation cushion or stool.