8 week Mindfulness Based Stress Reduction (MBSR) courses

I am delighted and honoured to say that I will be offering the next MBSR LIVE ONLINE course for East Coast Mindfulness, USA. The course will begin on Tuesday 19th January 2020.

If you would like to introduce mindfulness into your life to support your health well-being and would like to do this in the good company of a supportive international grouping, then read on.....

MBSR ONLINE COURSE WINTER 2020

Please note: I have adjusted the times of this MBSR course to allow for a 5 hour time difference with East Coast USA.

DATE OF ORIENTATION SESSION: TUESDAY 19th JANUARY  (IT IS IMPORTANT TO TAKE PART IN THE ORIENTATION SESSION)

TIME OF ORIENTATION SESSION: 5.00 PM – 7.30 PM

COURSE DATES:

TUESDAY 26TH JANUARY:   5 PM – 8 PM

TUESDAY 2nd, 9TH, 16TH, 23RD  FEBRUARY:  5 PM – 7.30 PM

TUESDAY 2ND, 9TH MARCH:     5 PM – 7.30 PM

TUESDAY 16TH MARCH: 5 PM – 8.30 PM

(Please note that Classes 1 and 8 are slightly longer)

RETREAT DAY:

SUNDAY 7 TH MARCH 2.00 PM – 9 .30 PM

VENUE: ONLINE IN THE COMFORT OF YOUR OWN HOME

REGISTER HERE THROUGH EAST COAST MINDFULNESS

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THE COURSE WILL BE HELD USING Zoom™ VIDEO CONFERENCE PLATFORM.

WHAT TECHNOLOGY WILL YOU NEED:

  • High-speed internet connection
  • Laptop or desktop with speaker, microphone, and video capability: Phones and IPads/ tablets are not suitable for this course

 

TESTIMONIALS FROM AUTUMN 2020 PARTICIPANTS

It’s so easy to let life dictate and allow things just continue and spiral, even at the cost of your mental and physical health.  The MBSR course is just fantastic……if you do the work you will realise  changes.  Susan is a wonderful facilitator. Deeply knowledgeable yet humble, with a real passion for mindfulness and an amazing capacity to communicate and share the skills. This was also the best online training course I’ve ever done; clear, really well paced and well thought out for online format.”

“The MBSR course for me was a chance to find a way of managing stress in a more productive way and it completely did that. I came away from the course with strategies to help me in responding to stress and also with a new mindset on how my reaction to stress could change too. The course was completed in the comfort of my own home which was a huge benefit for me….. It was a nice size group and everyone was extremely welcoming and respectful. All information was confidential which was an important aspect for me…… Susan was an amazing facilitator who really went above and beyond for each of us…… For me, Susan made the course what it was…simply outstanding. Overall, I highly recommend this course.”

“Very clear communication……the programme was very clear and very well paced…..the online engagement was very well thought out and worked surprisingly well……..A bit of humour as well so that things didn’t feel overly serious……really felt like Susan was looking out for us personally and as a group throughout the course.”

“Susan was very relaxed in her facilitation. Her passion for practicing and sharing mindfulness was very obvious, her knowledge and experience shone through.”

Having suffered from chronic insomnia for most of my adult life, I had no expectations of being able to change my sleep patterns when I began the mindfulness course with Susan. But the body scan is magic. Susan’s soothing voice and calming phrases manage to still my anxious restless thoughts…… I found some of the other practices on  Susan’s  MBSR course wonderful in helping me to recognize and manage my stress levels – while the body scan tends to relax me so much that my exhausted mind and body fall asleep, the sitting practice gives me a sense of stillness and quiet awareness – something worth making time for, especially when life gets hectic or pressured.”  

Who is the Mindfulness Based Stress Reduction Programme suitable for?

If you’re interested in a Mindfulness course that supports you to take an active role in your health and well-being and if you are ready to learn how to integrate mindfulness more into your daily life, then this is the course for you. 


Further reading about MBSR

This internationally recognised course was designed by Dr. Jon Kabat-Zinn and is now running in many countries around the world. Much scientific research has been conducted about the benefits of this particular course and it has been proven to help with:

  • stress

  • anxiety

  • sleep disturbance

  • chronic pain

  • high blood pressure

  • depression

  • feeling overwhelmed and much more. (Please read below for further details).

MBSR is for anyone wishing to bring a greater sense of balance and meaning to their lives as well as those who are dealing with stress of any kind.  It is extremely supportive for those who are prepared to make a commitment to a daily practice for the duration of the 8 week programme.

For people being treated for medical or psychological conditions, the MBSR program is a complement to, not a substitute for, the professional care of their doctor or psychologist.

What can I expect to be doing on the MBSR course?

  • Learning formal mindfulness meditation practices such as mindful breathing, sitting meditation, guided body scan meditation, and gentle movement
  • Learning about the effects of stress on our bodies and minds
  • Exploring patterns of thinking, feeling and behaving and their relationship to stress
  • Developing strategies for applying mindfulness in daily life
  • Learning through reflection, group discussion and worksheets
  • Having the opportunity to practise in an environment that is conducive to stillness and supportive of our efforts to develop increased awareness
  • Practising in the company of others who are committed to doing the same thing 

What does the MBSR course involve?

  • 2 ½ hour class once a week for 8 weeks
  • One full day session (held on a weekend)
  • Recommended 45 minutes of daily practice using 4 guided practice CDs

To benefit fully from the program it is recommended that all participants make a commitment to attend each class and the practice day.  Mindfulness training is primarily experiential in nature and the development of the practice continues at home between classes, using audio recordings with guided meditations. This necessitates devoting approximately 40 minutes per day to home practice. While this may seem initially daunting, most people find that they get into the swing of the practice quite quickly and immediately begin to feel the benefits. The support of the group also creates a momentum that makes it easier for participants to commit to the practice. It’s worth noting that research and experience has shown that, in fact, this commitment to daily practice is the most important aspect of the course. Mindfulness is best experienced “from the inside out” and it is through the personal experiencing of mindfulness that we come to understand the possibilities it opens for us in our daily lives.

Background to MBSR course:

The Mindfulness-Based Stress Reduction Programme (MBSR) was developed in 1979 at the University of Massachusetts Medical Centre (UMass) by Dr. Jon Kabat-Zinn. This 8 week programme was initially designed to support participants to respond more effectively to stress, pain and illness. We have all, no doubt, experienced times when we have conducted our lives mechanically, on auto-pilot and have become separated from our ability to appreciate the many joys that life offers us. The Mindfulness-Based Stress Reduction Programme is based on the belief that by developing increased awareness of our selves, including body, mind and heart, we will have the ability to restore ourselves to a balanced sense of health and well-being.

Extensive research has shown that MBSR is beneficial to people with a range of medical conditions. In more recent years, the MBSR programme has been adapted by others working particularly in the area of mental health. Reports from this area of work clearly indicate that the MBSR programme can greatly assist those experiencing psychological distress, including anxiety, panic, depression, fatigue, and sleep disturbances.

Since its inception at the University of Massachusetts Medical Centre more than 20,000 people have completed the Mindfulness-Based Stress Reduction Programme.

In recent years research in neuroscience has made compelling discoveries about the brain’s capacity to grow and change, including evidence that meditation helps to create new pathways in the brain that increase our ability to be more positive and creative.

Please note:

For teachers in Kerry ETB schools, this MBSR course is approved by Kerry ETB as per Croke Park CL 2011 “Approved school based inservice/Continuous Professional Development.”

(This course is also approved by other professions under Croke Park hours so please check if this applies to you.)


Testimonials from recent participants:

I’ve been to 3 other people to try and fix my anxiety but nothing has worked half as good as this course. It has given me stuff to work on and keep at, rather than just taking a tablet….Since starting this course, I’ve played 2 games of football and been travelling out of town a lot more. It’s taught me that I can handle the anxiety.”    Seán, 22

I couldn’t recommend this course highly enough. I thought the whole programme was well balanced, enjoyable and highly respectful of individual members of the group.  All techniques learnt were demonstrated with great skill and ease….  Throughout the programme Susan supplements her course with her own mindful  CD’s which are a joy to have, as every time you put them on you are instantly transported back to group practice…. the style of teaching is so relaxed you can’t help but learn in this very friendly supportive environment.”        Anne                                                                                                                                               

When I signed up for the course, I had already recognised that I was functioning on auto-pilot and over-analysing everything. The course confirmed this but more importantly, it showed me how to break such habits using various simple techniques. I am like a driver with an “N” plate now…I have the basic skills of mindfulness but need to keep practising!! The course was fab – really well structured and organised. I am so sad it’s over! ”    Deirdre

I have previously tried to dabble in meditation, but I found it hard to sustain without the initial guidance. I would highly recommend the mindfulness course, as with Susan’s guidance and the group support I was able to find some peace of mind while dealing with an illness on a daily basis. It has allowed me to take the time to understand a bit better my mind and body with curiosity and will hopefully better equip me for the future. I especially like how mindfulness doesn’t try and push away the difficulties in our life, but allows us to see them from a different perspective, because at the end of the day the present moment is all we ever have.”      Sharon

“A fantastic experience and a revealing journey into more awareness in the present moment. Can fully recommend this!…For me, it has helped me in my confidence, my belief in myself, “just” by looking after myself…”       A

“This course has given me a greater insight into myself, it has given me the knowledge and tools to deal with difficult and challenging times. I know it will help to support and sustain a more positive and enriching life ahead.”      P

“I have become much more aware of what I do. I have begun to use the breathing technique. It has helped me with my concentration, anxiety, giving too much thought to what other people think of me. I feel much happier in myself. I sleep much better. I don’t have as many negative thoughts. I tend to see things differently.”     S

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