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Life-changing Online MBSR Course

If you are ready to make a positive change and you commit to this programme, you will transform your personal and working life. The 8-week Mindfulness-Based Stress Reduction MBSR course is taught by Rachele Smith BSc RYT QMT. Rachele is a listed teacher, registered with BAMBA, British Association for Mindfulness-based Approaches. Affiliation to this organisation demonstrates (via an assessment process) that teachers meet the UK Good Practice Guidance for Mindfulness-Based Teachers. They are suitably trained, committed to continuous professional development, hold appropriate insurance and are receiving supervision for their teaching.

Meet the instructors

Rachele
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Highlights

  • 8 week online 1-on-1 Mindfulness-Based Stress Reduction MBSR Course
  • 2.5-hour weekday evening session at weekly intervals
  • Certificate upon completion
  • Can be used for unverified Continued Professional Development (CPD)
  • Live online sessions will be held over Zoom
  • Online session time is 7 - 9:30 p.m. (UK time) for the group course and bespoke for one-on-one
  • Timezone: Mindful People Community is based in Liverpool, UK (BST (GMT +1) during summer and GMT after October 31, 2021)
  • 20 and 40 minutes of practice, six days per week, is recommended between each class
  • Have more insight into your automatic patterns of thought, emotion and behaviour
  • Adapt to more helpful and conscious behaviour and choices
  • Learn how to handle difficult experiences, thoughts and feelings – including workplace situations and relationships
  • Experience more joy and peace as well as learn how you can enjoy even the busiest of lives
  • Incorporates meditation techniques and mind-body exercises to help you learn how to cope with stress
  • Offers greater clarity on what is happening in your life
  • All course materials and audios
  • Added mutually convenient silent half-day retreat
  • Initial informal interview and application process after registering interest

56 days with instruction
Group size: Maximum of 15 participants
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Accommodation

Program

How the course works

This course takes place on Zoom, over 8 weeks with an added mutually convenient silent half-day retreat. All course materials and audio are included in the course fee. There is an initial informal interview and application process after registering interest. This course fully adheres to the UK Network for Mindfulness-Based Teachers Good practice guidelines for teaching mindfulness-based courses and continue to develop teaching skills through a supervised pathway with The Mindful Academy International, Valencia.

This eight-week Mindfulness-Based Stress Reduction (MBSR) course comprises between 10 and 15 people working together as a group in weekly sessions. In this course, you will learn several key mindfulness practices and have the chance to discuss these and your experience of them in the group. Home practice is an important part of the course, and each participant is recommended to try doing between 20 and 40 minutes of practice, six days per week, between each class. The core skill that you will learn is mindfulness: a way of paying attention on purpose and in a non-judgemental way to what goes on in the present moment in your body, mind and the world around you.

Weekday evening courses are taught over eight 2.5 hour sessions at weekly intervals and a half-day retreat towards the end of the course. The all-day retreat is an extended opportunity to practice and deepen what is being learned on the course. Throughout the MBSR course, participants are introduced to simple meditation practices that can help them become more present to their experience, manage thoughts, emotions and body sensations more effectively, and develop helpful responses to difficulties.

The practices include sitting meditation, body scanning and gentle mindful movement, as well as some shorter exercises that invite mindfulness in daily life. There are also opportunities to share experiences of the practices, and some presentations and discussions of how mindfulness might be helpful in our lives. However, it is not unusual to be concerned about working in a group. A safe and confidential environment is created for everyone to explore and share their experiences. There is no pressure to share in the group if you do not wish to and everyone is invited to notice and work within your own safety zone.

Mindful People Community appreciates everyone has busy lives but you will not get as much out of an MBSR course if you are not committed to the daily homework (approximately 30 minutes) that they invite you to undertake during the course. You will be provided with audio links and other course materials to guide you in your home practice. The MBSR course has been used for over thirty years to help with anxiety, chronic health problems, and general well-being.

Timing of sessions / daily schedule

The course timetable for the group sessions are from 7 - 9:30 p.m. based on BST (GMT +1) during Summer and GMT for session/s after October 31, 2021. For private one-on-one sessions, Zoom sessions are organized on a bespoke timetable to suit your availability.

Course information

Meditation is a practice where an individual operates or trains the mind to acknowledge its content without identifying with the content. Mindfulness is the psychological process of bringing one’s attention to the experiences occurring in the present moment. The MBSR is a prerequisite to mindfulness teacher training and can be used for unverified Continued Professional Development (CPD).

MBSR is a programme that incorporates mindfulness to assist people with pain and a range of conditions and life issues. The programme was developed at the University of Massachusetts Medical Center in the 1970s by Professor Jon Kabat - Zinn. MBSR uses a combination of mindfulness meditation, body awareness, and mindful movement to help people become more mindful.

In recent years, meditation has been the subject of controlled clinical research. This suggests it may have beneficial effects, including stress reduction, relaxation, and improvements to the quality of life, but that it does not prevent or cure disease. While MBSR has its roots in Buddhist spiritual teachings, the program itself is secular. The Centre for Mindfulness Research and Practice (CMRP) University of Wales, Bangor recommends a core shape of 8-week mindfulness-based programmes and this is the format which the course follows.

The format includes an emphasis in the first half of the course on developing experience in steadying the awareness with more focus on concentration practices. Development in the second half of the programme of experience in expanding awareness and applying the learning to daily life and life challenges. Later in the programme development on the application to life challenges of understandings that emerge through the practices. Other than the first session, all sessions start with a long practice, followed by an enquiry on the experience of the home practice during the week.

The intention of Loving Kindness runs throughout the formal mindfulness practices and the whole of the 8-week MBSR Course. Participating in an 8-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy and stress. In a study reported in Psychiatry Research: Neuroimaging (2015), a team of researchers led by Massachusetts General Hospital (MGH), report that the results of their study are the first to document meditation-produced changes over time to the brain’s grey matter. Mindfulness practice may be compared to physical exercise. Whilst this analogy is not perfect, experts often describe mindfulness practice as a form of mental exercise. Regular and sustained mindfulness practices are described as helping to strengthen our attentional muscles and change the way we think and behave.

Participants are encouraged and invited to stay involved after completing the program. Further groups and classes offer regular 'get- togethers' for support, as well as online resources and guidance. Mindful People Community is dedicated to strengthening their 'Alumni Community' and committed to participants continuing to thrive as they maintain this mindful lifestyle.

Is a mindfulness course suitable for you right now?

This course is designed for people who want to find ways of working with stress more effectively and increase their overall awareness, well-being and capacity to flourish. It gently encourages moving towards experiences (including difficulties) in order to work with them more skillfully, and this can be challenging as well as rewarding. If you have current mental health problems such as acute depression, severe anxiety, post-traumatic stress disorder or psychosis, or are in a period of major life challenges such as recent bereavement, active substance addiction or current trauma, a mindfulness course may not be right for you at this time. Participants are asked to complete a short confidential questionnaire and attend an orientation session prior to starting a course. Please do not hesitate to contact Mindful People Community if you would like to discuss your circumstances.

The MBSR course results in significant physical and psychological health benefits for participants with a variety of motivations and backgrounds. It might be especially worth considering if you struggle with:

  • Stress and stress-related symptoms
  • Recovery from burnout
  • Chronic illness and pain
  • Anxiety or depressive mood
  • Irritability and impatience
  • Difficulty relaxing and sleeping

What is the evidence that mindfulness is helpful?

Over the past few decades, trials of MBSR and MBCT have shown that mindfulness-based approaches are effective in managing stress, anxiety, and depression, and can help improve people's relationships, develop awareness and aid emotional well-being. MBCT is recommended by NICE (National Institute for Clinical Excellence) for those who have had several episodes of depression, as it has been shown to significantly reduce the likelihood of future relapse.

Mindfulness-based approaches have also been shown to empower and reduce symptom perception among patients with physical health problems, including chronic pain, cancer, and gastrointestinal disorders, as well as improving immune system functioning.

MBSR: Mindfulness-Based Stress Reduction

“Typically mindfulness practice involves sitting with your feet planted on the floor and the spine upright. The eyes can be closed or rest a few feet in front while the hands are in the lap or on the knees. The attention is gently brought to rest on the sensations of the body – the feet on the floor, the pressure on the seat and the air passing through the nostrils. As the thoughts continue, you return again and again to these physical sensations, gently encouraging the mind not to get caught up in the thought processes but to observe their passage.” Mindful Nation UK – Report by the Mindfulness All-Party Parliamentary Group

Although short bursts of pressure can help us to rise to meet a challenge, long term stress can have a major impact on our physical and mental health. Mindfulness-Based Stress Reduction (MBSR) aims to address prolonged periods of stress, which can lead to poor mental and physical health.

We're under greater stress than ever, and with symptoms including anger, anxiety, difficulty sleeping, loss of appetite, breathlessness and chest pains, it’s something that needs to be addressed. After bereavement and divorce, work is the third biggest cause of stress. As well as impacting on people’s health and wellbeing, it can also damage social lives and relationships.

MBSR incorporates meditation techniques and mind-body exercises to help you learn how to cope with stress. It offers greater clarity on what is happening in your life. After engaging in the course people report feeling more engaged in their work, more energised, less anxious, as well as experiencing better sleep patterns and fewer physical symptoms of stress.

Instructors

Rachele Smith

Location

This MBSR course is held online. Mindful People Community is based in Liverpool, UK (insert Timezone) and they will live-stream the classes via Zoom based on BST (GMT +1) during Summer and GMT for session/s after October 31, 2021, which you can participate from the comfort of your home by just using your phone or computer.

What's included

  • 8 week online 1-on-1 Mindfulness-Based Stress Reduction MBSR Course
  • 2.5-hour sessions at weekly intervals
  • All course materials and audios
  • Added mutually convenient silent half-day retreat
  • Certificate

What's not included

  • Accommodation
  • Food

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
56 days / 55 nights
from --
Course information

Applications are now open for group courses and private one-to-one sessions  - places are limited and dependent on interviews. For further information, please send an inquiry to Mindful People Community. 

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