What To Expect

Our 6 Week Course Outline

Our Courses and Classes are custom tailored to your exact situation.

Below is our standard 6 Week Course

What Can I Expect During the Training?

The Mindfulness-Based Stress Reduction (MBSR) training will occur in six 90-minute sessions, one per week. Session space should not exceed 20 participants each. Participants will actively engage in meditations, discussion, and gentle movement.

The course cost includes a workbook, and chapters are assigned to accompany the sessions. In order to gain a meaningful experience through the course, participants are expected to practice meditations between sessions and read brief assigned materials.

The time spent in training sessions will reinforce learning objectives, provide clarification, introduce new concepts, and attend to any barriers.

Week One:

What is Mindfulness?
• How Stressed Are You?
• Welcome and Introductory Grounding Meditation
• Class Overview and Introductions
• Establishing a Foundational Understanding of Mindfulness
• Meditations: Raisin Eating, Awareness of Breath

In the first week of class participants will be able to accurately describe the process of mindful observation of their direct experiences. Participants will understand the concepts of experiencing sensory, cognitive, and emotional information as it unfolds moment to moment. The concept of non-judgment will accompany these objectives.

Week Two:

Meditation and Stress Reduction
• Opening Meditation, Mindful Check-In
• The Impact of Stress
• Formal and Informal Mindfulness Practices
• Beginner’s Mind
• Commitment to Formal Practice
• Body Scan Meditation
• Habitual Styles of Thinking

In the second week of class participants will become familiar with the differences between formal and informal mindfulness practices. Examples of these practices will be identified and discussed. Open dialogue with instructors will reflect on the impact of stress on the mind, body, and relationships. The concept of beginner’s mind will be explored. Instructors will extensively explore how “mind traps” and self-evaluations reinforce stress, fear, and anxiety.

Week Three:

Mindfulness of the Body
• Opening Meditation, Choiceless Awareness
• Body Awareness
• Mindfulness and Chronic Pain
• Meditation, Working with Pain: Making Space
• Yoga

In the third week of class participants will focus on bodily awareness. Participants will discover how sensory information from the body can be used as “signposts” to present emotions. Instructors will explore how mindfulness can be effective in managing chronic pain. Body awareness will continue to be emphasized through the use of mindful movement through yoga.

Week Four:

Transforming Fear, Anxiety, and Depression
• Opening Meditation, Mountain Meditation
• Mindful Self-Inquiry
• Loving Kindness and Self-Compassion

In the fourth week of class the practice of loving kindness is emphasized. Instructors will explore the transformative nature of loving kindness on compassion for self and others. Participants will also learn how to use mindful self-inquiry to investigate what thoughts, sensations, and emotions contribute to stress and anxiety. This week’s objectives will emphasize bringing awareness and acknowledgement to present emotions.

Week Five:

Interpersonal Mindfulness
• Opening Meditation, Grounding Meditation
• Interpersonal vs. Intrapersonal
• Habitual Relationship Dynamics
• Social Media and Interpersonal Communication
• Meditation, Loving-Kindness Walking Meditation
• Informal Mindful Listening

In the fifth week of class participants will discover how to mindfully approach relationships. Previous coursework explored negative self-beliefs and thought patterns. In this session instructors will encourage open dialogue about habitual relational dynamics and past models of relationships. This class will emphasize how using mindful listening can enhance relationships and communications.

Week Six:

Maintaining Your Practice
• Opening Meditation, Silent Meditation
• Course Review, Formal and Informal Practice
• Healing-Light Body Scan
• Incorporating Mindfulness Into Daily Life
• Review of Yoga
• Available Resources
• Course Evaluation
• Loving-Kindness Meditation

In the final class participants will be asked to actively discuss barriers and supportive means to maintain their mindfulness practice. Instructors will lead dialogue on incorporating both formal and informal practices. In this class participants are encouraged to share likes, dislikes, and benefits from taking the course. Instructors will share magazines, books, and other sources that will support ongoing practice.


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