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Mindfulness Based Stress Reduction

8-week program, plus orientation session and all-day retreat

Online via zoom. €250 per person

May 03rd - June 28th

7:00pm - 9:30pm

CET

May 26th - July 20th

10:00am - 12:30pm

CET

Now 50% off. 

€125

€250

€250

About the program

Mindfulness-based stress reduction (MBSR) is an evidence-based eight-week program that presents secular, mindfulness training to support people in managing stress, anxiety, depression and pain. Mindfulness works in reducing suffering or distress and increasing well-being by working with and investigating the present experience with non-judgmental acceptance, bringing awareness to the body sensations, internal mental states, thoughts, emotions, impulses and memories. The MBSR combines mindfulness practices, body awareness and psycho-education as tools to explore patterns in our thinking, feeling and behaviour.

The program was developed by Jon Kabat-Zinn in the late 1970s at the University of Massachusetts Medical Center. Though Mindfulness is associated with Buddhist teachings, the MBSR program itself is a secular instruction. Over the past couple of decades, mindfulness meditation has undergone rigorous scientific inspection, which continues to grow exponentially.  This research has shown that as mindfulness attentional skills are developed, rumination and worry are significantly lowered, and emotional regulation is improved. Time and again, clinical controlled trials, the gold standard for scientific research, have advocated the beneficial effects of mindfulness for mental and physical health.

Schedule and timings

This program will begin with an orientation session, where you are invited to learn in more detail what the 8-week program will consist of. This is also a great opportunity to meet the teacher(s) and meet your fellow students. The MBSR program begins the week following the orientation session and will continue weekly for 8 weeks. Each session will last 2 hours and 30 minutes and will be held live via zoom. The day retreat will also be held online, normally after session 5 or 6, and is approximately 6 hours long. This day is an opportunity to consolidate the learnings so far and provide you with in depth skills that support you not only in finishing the program, but also in incorporating your learnings into daily life after the program finishes. 

You will learn

  • A range of formal and informal mindfulness practices that cultivate focus and being aware of events and experience in the present moment

  • The physiology and psychology of stress, how it manifests and how to manage and self-regulate moods.

  • The tools that enable managing responses in stressful situations more efficiently

  • How to recognize patterns of self-criticism and worry that commonly produce more stress

  • How to relate to yourself in a more accepting and kind manner

  • The means that encourage and nurture communication, connections, and relationships

  • Develop functional methods of self-care tools that foster resilience and help you to flourish and perform at your best

Course Materials

  • A comprehensive e-book that will serve as a complement to the program. This will contain the key learning ideas and theories of each session, present details of the home practice and serve as a guided diary to be filled out weekly

  • Guided meditations to support your home practice

  • Resources, tips and support for continuing your journey after the course ends

  • Your tutor will available throughout and after the course finishes for any questions

What you will need

  • You will need use of a PC, Laptop, MacBook or Tablet that is able to access Zoom. As this program is a group format and the viability of the learning community is important, we strongly advise against the use of accessing the sessions via a mobile phone

  • You will need to ensure that your device is equipped with either an internal or external webcam and microphone, 

  • You will also need a stable internet connection

  • And finally it is paramount that you have a private space where you feel comfortable and can be undisturbed

Additional information

  • This course is not intended as a cure for psychological or physical conditions, but as a learning tool to supports growth and change. As part of the booking process, participants will be requested to fill out a brief questionnaire regarding aspects of personal history that correspond with mental health. If you are experiencing severe psychological difficulties, this course may not be for you. If you feel that this may be the case for you, you can email us to discuss this before booking. From the questionnaire, a follow-up call may be arranged. A full refund will be given in that case of a mutual agreement that the course is not suitable at this time.