The Mindfulness Based Stress Reduction (MBSR) course is an in-depth mindfulness course that runs over an 8 week period - one evening per week and includes a day long workshop plus an orientation session. The course is perfectly suitable for beginners as well as those who already have a foundation in mindfulness practices.
The MBSR course generally takes place in-person. However, given the uncertainty facing us all at the moment, I will be offering the next MBSR course ONLINE by Zoom in Autumn 2020.
I am currently adapting the content of the MBSR course so that you will be able to experience the richness of the programme through an online format. I will soon add an updated course description to this page.
However, the learning objectives and outcomes for the MBSR course remain the same whether delivered in-person or online so please feel free to read the course description below for an outline of what the course entails.
ONLINE COURSE AUTUMN 2020
The next MBSR ONLINE course will begin in late September 2020.
(PLEASE NOTE, IT IS IMPORTANT TO TAKE PART IN THE ORIENTATION SESSION)
DATE OF ORIENTATION SESSION: TUESDAY 29TH SEPTEMBER
TIME OF ORIENTATION SESSION: 6.30 PM – 9.00 PM
TUESDAY 13TH OCTOBER – TUESDAY 1ST DECEMBER
COURSE TIMES: 6.30 PM – 9.00 PM
SATURDAY 21ST NOVEMBER 10.30 AM – 4.30 PM
VENUE: ONLINE IN THE COMFORT OF YOUR OWN HOME
COST: €350 (Concessions available)
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
COURSES IN KERRY AUTUMN 2020
It is too early to determine when I can offer the next round of Mindfulness courses in-person. I will keep a close eye on developments in this regard and will schedule courses in Kerry as soon as it becomes safe to do so. In the meantime, please do consider taking part in a Mindfulness course ONLINE. The next ONLINE course will be the MINDFULNESS BASED STRESS REDUCTION (MBSR) COURSE and this will begin in Autumn 2020.
Here are some comments from participants who took part in this course in -person over the past 6 months:
“My old habit of ruminating has stopped as I am identifying things and dealing with them and moving on.”
“As one part of a variety of things I am trying to do to stabilise my mental health, it has been extremely beneficial.”
“I feel it grounded me. I have re-calibrated myself.”
“The course has opened the door a little so that a wedge of light and understanding of why I act and react in the ways that I do has entered my consciousness.”
(Flexible payment options available. There are also a number of places at a reduced rate for people in receipt of social welfare and on reduced income. Please contact me on 087 2838171 if this applies to you.)
Please note, repeating this course has become a popular option for those of you who would like to deepen your mindfulness practice and integrate it more fully into your daily life. I’m offering a reduced rate to previous participants who wish to repeat the course so please give me a ring for details.
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:
high blood pressure
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 10.30 am – 4.30 pm (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 CDs 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.
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