Mindfulness-Based Stress Reduction (MBSR) Program

The Mindfulness-Based Stress Reduction (MBSR) course involves cultivating a different relationship between you and the things that challenge you.

Does this sound like you?

Do you ever find yourself caught up in cycles of stress, anxiety or negative thinking?

Do you worry about the smallest of things?

Does life ever feel overwhelming, or like a struggle?

Are you craving to find a sense of meaning and purpose in this frantic world?

Are you longing to find a sense of inner peace to carry you through it all?

Mindfulness-Based Stress Reduction (MBSR) is for you.

Imagine if you had the tools to align with your authentic self, untangle from unhelpful thoughts and emotions, and connect or stay connected with your unique sense of purpose, meaning and passion.

During the 8-Week MBSR program you’ll learn and practice the tools that have been handed down from over 2,500 years ancient wisdom traditions and are now proven by modern science.

You’ll leave feeling empowered, inspired and celebrating your own inner wisdom.

Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. [Through it,] we also gain immediate access to our own powerful inner resources for insight, transformation and healing.

—Jon Kabat-Zinn

What is Mindfulness-Based Stress Reduction?

Professor Jon Kabat-Zinn developed MBSR at the University of Massachusetts Medical Center in the 1970s. This practice that uses a combination of mindfulness meditation, body awareness and mindful movement to explore behavior, thinking, feeling and action. It assists with a range of conditions and life issues that range from physical pain to burnout.

That said, I invited you to take a moment to pause and consider what brings you here. What is in your mind and heart and body that has caused you to stop on this web page? You might pause for 10 or 20 seconds to get a clear sense of what brings you here.

More than likely, you quickly identified a “problem” or “challenge” that you face. It is something that causes you to suffer in some way, physically, emotionally or spiritually. Among the difficulties people report when they come to mindfulness classes are such things as:

Chronic pain

Stress

Anxiety and worry

Chronic illnesses

Life-threatening medical conditions

Depression

Relationship difficulties

Problems with substances

Sleep disturbance

Hypertension

Headaches

Grief and loss

You can apply the same practices developed by Jon Kabat-Zinn to improve the quality of your life.

Now step back from the problem, notice that you are very much aware of this difficulty you face and I suspect you also realize you are willing to deal with it. I believe this is true because you are still reading. In MBSR we call this inner voice, awareness.

The problem is just because you have the inner wisdom and even the resources to cope with your life and all its aspects, does not mean that you routinely use them. Most of us are on “auto-pilot” and tend to react much more than we respond to life event. As a consequence we often miss the wanted in life and ruminate over the unwanted. The MBSR program will help you develop your innate ability to be mindful instead of running on auto-pilot mindlessly.

I’ve experiences more of these than I’d like to admit. But thanks to my practice, I've come to terms with them more easefully, with more compassion, with more care. Now I want to share the tools, techniques and practices I use and have learned from the MBSR program, so you too can live more easeful and peaceful in the midst of the stressors of modern life.

Seats are limited.

Courses are available both during the day and in the evening.

Who can benefit from MBSR?

The MBSR program is highly respected within the medical community and is proven to be effective in helping to treat the conditions shown here.

Our MBSR 8-Week Live Online program specifically addresses the needs of those  in the Central European Time (CET) who are interested in taking the MBSR 8-Week program with others, but are unable to physically attend an in-person program.

The entire course is delivered live through video conferencing. Rather than meeting in-person, participants engage with the teacher and interact with one another through their computer during class time, and for home assignments and practice.

Note: A computer and high-speed internet connection are required.  Mobile devices such as phones and tablets are not recommended.

Offered as a complement to traditional medical and psychological treatments, not as a replacement, it is proven to be effective in helping to treat the conditions shown here.

Apply now to reserve your place in a Mindfulness-Based Stress Reduction Program.

Course Overview

What is the course structure and commitment?

Because you will be working from home during the program you will be consciously and systematically working with the challenges and demands of your everyday life. Still I will create a safe and supportive environment for this work and learning through:

— Guided instruction in mindfulness meditation practices

— Gentle stretching and mindful movement

— Group dialogue and discussions aimed at enhancing awareness in everyday life

— Systematic instruction in formal MBSR meditation practices

— Opportunities to check in with me

— Online resource materials and video conferencing

You must be willing to make a strong commitment to attend all classes and to practice daily home assignments for eight weeks. If you are unable to attend your regularly scheduled class or anticipate missing 2 or more class sessions, we encourage you to considering registering for another term.

There are 30 hours of direct instruction in an MBSR program.



Throughout the MBSR 8-Week program you will be consciously and systematically working with the challenges and demands of your everyday life. The program is highly participatory, supportive, and structured. You will learn and practice through:

  • Introduction to Mindfulness Tools Orientation (required for enrollment)
  • 8 weekly classes, (2 1/2 hours each session and 3 hours for the last session)
  • 1 All-Day class on a Saturday or Sunday, between classes 6 and 7 (7 1/2 hours)
  • Plus daily home practice assignments for 45-60 minutes each day

Orientation

The first step toward enrollment in the Stress Reduction Program is an Orientation Session, before the start of classes. These Orientation Sessions are required of all participants before beginning the program. During these sessions you will have the opportunity to:

  • Learn about the Stress Reduction Program and explore whether it is right for you
  • Meet your program instructor
  • Experience, first-hand, mindfulness methods and approaches you will be learning during the program
  • Confirm your place in the class and enroll in the program

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.
  • There is 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.
  • You will begin to explore how changing the way you perceive and respond to difficulties and challenges impacts 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 investigate and perhaps begin to discover that there is both pleasure and power in being present.
  • You'll directly attend to 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
  • We'll continue to explore and experience mindful strategies for responding in positive, proactive ways to stressful situations.

Week 5

At the halfway point in our 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.
  • You’ll explore the connection between mindfulness and perception in critical moments through physical sensation, emotion, cognition and behavior.

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 examine your direct experience of a variety of styles for more effective and creative interpersonal communication.

All Day

The All-Day class is an intensive 7.5 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 intensive 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.


Please note the all-day class for online MBSR also takes place online.

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 daily life.
  • We’ll continue investigate how to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental in your self-reflection and decision-making processes.
  • You'll continue to enlarge your personal toolkit of way 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.
  • You’ll be introduced to 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.

Course registration closes in:

Tuesday Morning
9.00 – 11.30 CET

Regular Price €397

€290

Fall 2019 Pricing
SAVE 26%

Wednesday Morning
10.00 – 12.30 CET

Regular Price €397

€290

Fall 2019 Pricing
SAVE 26%

Payment will be refunded in full (less €50 administrative fee) if written notification of cancellation is received 8 or more days prior to the start of the class cycle.