Start: Tuesday January 25th End: Tuesday March 15th (8 weeks) Tuesday evenings from 6-9 p.m. EST Retreat Class: Sunday March 5th, 9-1 EST Fee: Sliding Scale- Please choose an amount that is in integrity with what you can pay. Base 395.00 Mid 495.00 Full 695.00 Please see the bottom of this page for more on the sliding scale instructions. To register e-transfer: firstname.lastname@example.org Class is on Zoom and will be limited to 20 participants
Mindfulness is an intentional connection with the present moment that changes how we relate to ourselves, others, and the world. A dedicated mindfulness practice cultivates compassion, inclining us to treat ourselves and one another with greater kindness. Mindfulness is similar to learning a musical skill, it brings joy and grows with daily practice. Emerging research demonstrates that mindfulness and compassion practice remodels the brain’s physical structure in ways that build resilience and support well-being.
Throughout the Mindfulness-Based Stress Reduction (MBSR) program you will be consciously and systematically working with the challenges and demands of your everyday life. My aim is to create a safe and supportive environment for this work and learning through:
Guided instruction in mindfulness meditation practices
Gentle stretching and mindful yoga
Group dialogue and discussions aimed at enhancing awareness in everyday life
Systematic instruction in formal MBSR meditation practices, with opportunity to check in with your teacher
Daily home assignments
Downloadable home practice audio files (or CDs ) and a home practice workbook
You must be willing to make a strong commitment to attend all classes and to practice daily home assignments for eight weeks. We Strive to make mindfulness practices accessible to all communities with the intention to be inclusive across race, gender, sexual orientation, immigration status, gender identity, religion, body size, ability, age, and class.
ORIENTATION This introductory session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness Kingston developed by Jon Kabat Zinn at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.
WEEK 1 Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You'll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.
WEEK 2 Perception is key in mindfulness—how you see things (or don't see them) will determine in a large part how you respond. This week's session and practices will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.
WEEK 3 In this session, you'll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you'll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.
WEEK 4 By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You'll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.
WEEK 5 At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.
WEEK 6 Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You'll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You'll gain direct experience of a variety of styles for more effective and creative interpersonal communication.
Half DAY RETREAT This half day guided retreat will take place between weeks six and seven. The nature of this 4 hour session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life, while simultaneously preparing you to utilize these methods far beyond the conclusion of the program.
WEEK 7 Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You'll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.
WEEK 8 In the final week of the program, you will have a complete review of everything you've learned over the course, with an emphasis on carrying the momentum you've built forward into the coming months and years. You'll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.
SLIDING SCALE : “An act of generosity opens our body, heart, and spirit and brings us closer to freedom.” —Jack Kornfield Dana is the Pali word for generosity. The Centre For Mindfulness Kingston is committed to offering financial assistance for those who need it. In an effort to make the cost of the program inclusive for all of those who wish to participate we offer a sliding scale based on your financial situation. Please choose an amount that is in integrity with what you can pay. If you can not attend a program due to cost, I encourage you to contact me. Limited scholarship spaces available for those who can’t otherwise participate upon request.