MBSR

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 What is MBSR?

MBSR stands for Mindfulness Based Stress Reduction. It was developed by Jon Kabat-Zinn in the late 1970s and taught at the stress reduction clinic at the University of Massachusetts Medical Centre as its flagship programme. 

Today, the MBSR 8-week programme is taught all over the world in a variety of contexts by a wide range of professionals from psychologists to teachers to nurses. 

What is mindfulness?

John Kabat-Zinn describes mindfulness as 'paying attention to what’s going on within you and around you as it’s happening, in the present moment in an open and non-judgmental way'. (Kabat-Zinn, 2003).

The chances are that you’ve come across the word 'mindfulness' in one form or another within popular media. There are films, tv shows, podcasts, books, magazines, websites and apps dedicated to the subject and I encourage you to seek these out before, during and after the course. However, that may feel like a bit too much at the moment so don’t feel pressurised to. I will be providing you with all you need for the course in terms of practices, notes, and audio recordings.

What is involved in the programme?

The course takes place once a week for 8 weeks. Additionally, there is a half day retreat between weeks 6 and 7. Between each lesson you will be set home practice which consists of formal meditation for 30 minutes a day, keeping a journal, and informal practice.

Course outline

The classes include formal mindfulness practices such as the body scan, mindful movement, and sitting meditation. After each practice there will be an opportunity to discuss and share your thoughts, feelings, and experiences.  Each class has a different theme (see overview below) and we explore this and develop our mindfulness and stress reduction skills in relation to these, paying particular attention to how we can integrate what we learn into daily life. 

Week one: Introducing mindfulness

In week one we look at what mindfulness is and isn’t. We introduce some practices to bring mindfulness into your life. Identifying autopilot and looking at ways in which we can be more present. 

Week two: Perception and creative responding (handling stress)

In week two we look at how we perceive things and the effects this can have on us. We begin to develop and work upon building freedom of response.

Week three: The power and pleasure of being present (living all your moments) 

In week three we practice using the breath to bring you back to the present moment. We practice mindful movement in a non-judgmental and non-striving way to help us wake up and engage with the body.

Week four: The shadow of stress – how conditioning and perception shape our experience (patterns of reactivity to stress)

In week four we look at how we react to stress and its impact on our health and wellbeing. How we react to stress and the impact it has is different for all of us. We look at ways you can use mindfulness to respond rather than react.

Week five: Finding space for responding (rather than reacting)

In week five we look at transferring mindfulness skills into daily life and using them in potentially difficult communications and situations. We look at habitual thought patterns and the effect they have on us. As well as challenging our preconceptions. 

Week six: Working with difficult situations (interpersonal mindfulness)

In week six we look at how to deal with suffering differently and investigate ways of communicating mindfully with others. We investigate mindful practices to help us communicate more effectively with ourselves and others.

Retreat

During the half day retreat we practice all you have learnt so far and develop some further skills.

Week seven: Cultivating kindness to self and others (looking after yourself)

In week seven we look at rebalancing our life using mindfulness. We investigate self-care. We also investigate and practice the cultivation of kindness to ourselves and others.

Week eight: A new beginning (keeping mindfulness alive)

In week eight we focus on formal and informal ways to continue your practice. We review resources to support you and to help further development.

If you have any further questions regarding MBSR please don’t hesitate to get in touch