Join us to explore how mindfulness may support you in living life more fully, with greater ease and joy. This 8 week program will qualify for anyone on the teacher training path.
MBSR is an 8-week evidence based, experiential program designed to provide participants with intensive and systematic training in mindfulness meditation and movement practices, and integrating into one’s daily life what is discovered and learned through the process of participating in the program. First created in 1979, by Jon Kabat-Zinn, Ph.D., MBSR has over 40 years of research that consistently demonstrates positive outcomes associated with increased self-awareness and emotional and attentional regulation. In addition, outcomes highlight statistically significant reductions in symptoms for various physical and behavioural health conditions including anxiety, depression and chronic pain, along with positive changes in risk factors that may lead to more serious chronic ailments. Join us to explore how mindfulness may support you in living life more fully, with greater ease and joy.
The MBSR course schedule consists of eight weekly classes and one daylong class on a weekend. This highly participatory, practical course includes:
Guided instruction in mindfulness meditation practices
Gentle stretching and mindful yoga
Inquiry exercises to enhance awareness in everyday life
Individually tailored instruction
Daily home assignments
Guided audio files for home practice and a workbook
The course is challenging and life-affirming. This program creates a safe, supportive, and deeply engaging learning environment that allows participants to seek, explore, and inquire.
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 honouring 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.