Mindfulness-Based Stress Reduction
This is the original course developed by Jon Kabat-Zinn in the 1980s at the University of Massachusetts Medical School. I learned this curriculum alongside Mindfulness-Based Cognitive Therapy whilst studying for a Masters in Mindfulness-Based Approaches to Health between 2005 and 2010 at Bangor University.
Mindfulness-Based Stress Reduction (MBSR) is an intensive course designed to transform your relationship to stress, improve your health, and increase enjoyment of life. MBSR has been extensively studied since the late 1970s. Research shows that many people report:
Benefits include -
- An increased ability to relax and enjoy each moment
- Lasting decreases in physical and psychological symptoms
- Lower pain levels and/or a better ability to cope with pain that may not go away
- Improved self-esteem, self-acceptance, energy and confidence
- Cultivating powerful inner resources for coping with life stressors
- Developing new habits and mindfulness skills that can be used for the rest of your life.
Common reasons for learning these skills are:
- Stress – job, family, financial
- Fatigue
- Chronic illness
- High blood pressure
- Chronic pain or headaches
- Worry about the future
- Cancer; radiation; chemotherapy
- Enhancing wellness
- Anxiety or panic
- Grief or Loss
- Depression
- Addiction recovery
- Sleep disturbances
- Caregiver burnout
The MBSR course consists of eight weeks of two and a half hour classes – the first and last classes are 3 hours – with one full-day retreat. Classes are highly participatory and practical. The course includes:
- Guided instruction in mindfulness meditation practices (sitting and walking)
- Gentle stretching and mindful yoga appropriate for all ability levels
- Exercises to bring mindfulness to challenging situations in everyday life
- Practice with small and large group discussions
- Daily at-home practice with specially designed materials
- Cushions, chairs, & mats will be provided; wear comfortable clothing.