Mindfulness-Based Stress Reduction (MBSR) is a comprehensive introduction to the art of mindfulness.
Mindfulness helps to calm and steady our minds. That in turn allows us to see ourselves and our ways of thinking more clearly. So, for example, it means we see where we fall into distraction or auto-pilot, and instead choose to try a more focused approach. Or we begin to question our negative, limited thoughts — like the ones that say, “I’m not good enough” — and move forward one step at a time. Or we stop struggling against what life dishes up, and find a way to hold steady though it.
- be present – for yourself and others
- strengthen focus, calm, and mental flexibility
- shift self-defeating habits and thoughts
- manage difficult emotions without getting overwhelmed
- work with pain or illness, even the kind that won’t go away
- build resilience for facing personal challenges
- cultivate patience and self-compassion
- develop empathy and effective communications with others
- relax and enjoy life once again
- 8 weekly in-person classes (2-1/4 hours each) and 1 all-day session on a weekend day
- instruction in mindfulness meditation, yoga, and body awareness
- group discussions to support making mindfulness a part of daily living
- homework exercises to build awareness throughout your day
The program is intensive and challenging. Homework assignments include meditating at home for 30-45 minutes every day, plus doing simple awareness exercises for at least an additional 5-10 minutes per day.
MBSR may not be for you if…
Meditation is considered safe for healthy people. However, this program may not be the best course of action if you are dealing with any of the following:
- being so stressed or busy that it feels difficult to commit to the daily homework
- physical or medical conditions that limit your ability to do the meditation or yoga practices
- active substance dependence, or in recovery less than one year
- psychological issues such as PTSD, clinical depression, or other major psychiatric diagnoses
Some exceptions are possible, so please contact me if you have any questions.
- quotes from Sunada’s past students
- videos of Jon Kabat-Zinn speaking about MBSR
- research on the efficacy of the MBSR program