Sessions Overview
A certified Mindfulness-Based Stress Reduction (MBSR) course consists of eight sessions, each designed to help participants cultivate mindfulness and reduce stress. Here’s a brief overview of the sessions. Each week participants are invited to complete home practices that are described in a Handbook. The practicing entails the exercises that have been learned that week using guided instructions from audio (MP3) recordings. The home practice take up to 30-45 minutes each day. The daily practices ensure that learning is based on participants’ own experiences.
Brief overview of the sessions:
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Introduction to Mindfulness and Stress
Learn about mindfulness, stress, and the mind-body connection. Introduction to basic practices such as the body scan and mindful breathing.
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Perception and Reaction
Focus on how perceptions influence typical stress responses. Practice mindful observation of thoughts and reactions, learning to respond rather than react automatically.
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Being Present with the Body in Movement
Introduction to mindful movement, such as walking meditation, improve awareness of body sensations and develop a compassionate and non-judgmental attitude towards body sensations.
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Stress Responses and Mindful Coping
Explores how the body and mind react to stress. Learn techniques to bring mindfulness to stressful situations, develope more adaptive ways to cope with unexpected life situations.
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Awareness of Thoughts and Emotions
Recognize the relationship between thoughts, emotions, and stress. Practice to observe thoughts and emotions without getting caught up in them.
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Mindfulness in Communication
Explore mindful communication, emphasizing active listening, speaking mindfully, and handling conflicts or difficult conversations with awareness and compassion.
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Integrating Mindfulness into Daily Life
Bring mindfulness into everyday activities, such as eating, working, and interacting with others, making mindfulness a natural part of daily life.
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Maintaining Practice and Continuing Growth
The final session reviews key insights and practices. Create a plan for sustaining the mindfulness practices after the course ends.
Throughout the course, we will engage in guided meditations, group discussions, and home practices to deepen the mindfulness experience and understanding.
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