Learn to cultivate life-long tools that will help you maximize your life, even when facing stress, illness and pain. These 8 week MBSR courses include an orientation, a day retreat, a 3 hour class once a week, and all course materials. You’ll be learning how awareness can help you access more of who you really are. You’ll learn how to watch and quiet the mind. You’ll learn to slow down. You’ll start to bridge the states of calmness, peace and compassion you experience during meditation into your daily life. As you do this your life itself becomes a living meditation. And at the end of the eight weeks you’ll be on your way to having your own meditation practice, one that you can continue to use well into the future.
Throughout the Mindfulness-Based Stress Reduction (MBSR) program you will be consciously and systematically working the challenges and demands of your everyday life. Your instructor will 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.
Before the start of classes. During these sessions you will have the opportunity to:
Learn about Mindfulness-Based Stress Reduction (MBSR) and explore whether it is right for you
Orient yourself with the space, the group, and the program
Meet your program instructor
Experience, first-hand, mindfulness methods and approaches you will be learning during the program
The All-Day class is a 7 hour session of mindfulness practices intended to assist participants in firmly and effectively establishing the use of mindfulness across multiple situations in their lives, while simultaneously preparing them to utilize mindfulness far beyond the conclusion of the MBSR program. This all-day class takes place between weeks six and seven. The nature of this session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life. Having established a daily mindfulness practice during the previous 6 weeks, you will be better prepared to benefit from this class.
Make sure to bring a lunch
Wear loose fitting clothes in layers since the temperature may fluctuate
Bring mats, cushions, blankets, or any other items to help in your practice.
MBSR 8 Week Course Outline: Core Sessions designed to help you create and sustain your own mindfulness practice.
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.
ALL-DAY RETREAT This day-long guided retreat will take place between weeks six and seven. The intensive nature of this six-hour-plus 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.