8-Week Mindfulness-Based Stress Reduction (MBSR) Course
The 8-week Mindfulness-Based Stress Reduction (MBSR) programme has become the most popular and well-researched means of learning mindfulness. Based on the programme founded by Jon Kabat-Zinn founded at The University of Massachusetts Medical School it now has over 2 decades worth of supporting research showing it successful in reducing stress, anxiety, chronic pain and depression.
Here are some of the scientifically evidenced benefits you can expect from an 8-week MBSR course:
- Reduced emotional reactivity
- Reduced anxiety
- Increased focus
- Improved Mood
- Reduced blood pressure and heart rate
- Improved immune system
Course commitments:
- Attendance of all 8 online sessions via Zoom.
- 30 minutes meditation practice for at least 5 out of 7 days a week for the duration of the course.
- Short journaling/reflections on both formal and informal mindfulness practices.
- Optional online half-day retreat.
What does the course include?
The online course consists of 8 (2-hour) weekly sessions taught online via Zoom with both Sam and Mike, and an optional online half-day retreat. Group size is typically 4-10 people.
Each session involves guided meditation practice, group discussion and dialogue, short interactive teachings and reflections on topics around mindfulness and stress, as well as person-specific guidance on developing your meditation practice.
Teaching topics include:
- The foundational principles of mindfulness practice
- The science of meditation
- The physiology of stress
- Pain and ‘reactivity’
- The power of gratitude
- Mindfulness in daily life
- Mindfulness in relationships
- Compassion
An essential function of the course is to support you turning the skill of mindfulness meditation into a daily habit that you can reap the greatest benefits from.
The guided meditations include a range of shorter practices you can take with you on the go, to longer (formal) practices that include:
- Body Scan
- Mindfulness of Breath
- Movement Meditation (gentle yoga)
- Compassion and self-compassion practices