Mindfulness-Based Stress Reduction Training in English

Mindfulness is the practice of cultivating non-judgmental moment-to-moment awareness in day-to-day life. It develops the potential to experience each moment, no matter how difficult or intense, with greater serenity and clarity. Learning how to be more present, more relaxed can help one feel better, sleep better, increase ability to cope with stressful situations, improve self esteem and renew powerful inner resources for healing.

MBSR program was developed by Jon Kabat-Zinn, Ph.D. in 1979, at the University of Massachusetts Medical Centre. Currently there are over 240 medical centres in the U.S. that use MBSR and it has also expanded internationally. In the U.S. it is recognized by most health insurance carriers and in the UK is integrated into the health service system. MBSR programs are used nowadays in business settings, schools, universities, health institutions, military, professional sports, etc.

The program itself is secular. It uses a combination of mindfulness meditation, body awareness and simple yoga exercises, and is a subject of controlled clinical research. The scientific research show the beneficial effects of MBSR, including stress reduction, relaxation, and improvements to quality of life. No prior experience is needed. Your sincere engagement in daily practice is the key to the effectiveness of mindfulness in your life. The course is lead by a certified MBSR teacher, according to the international standards of original MBSR.

MBSR is an eight-week group program that focuses on the progressive acquisition of mindful awareness. It entails a) weekly group meetings (each lasts 2.5-3 hrs), b) one-day retreat (7-hour mindfulness practice, usually between sessions 6 and 7, on Saturday), c) homework (45-60 minutes of individual practice daily). After each session participants obtain written materials and recordings of mindfulness meditation, body scanning, mindful yoga exercises. During the program, participants are asked to focus on informal practice as well, by incorporating mindfulness into their daily routines.

This program has improved thousands of participant’s ability to live and cope with chronic pain, illness, stress related conditions, and the stresses of everyday life. By learning to actively participate in the management of health and well being, many participants report they are better able to manage stress, fear, anger, anxiety and depression both at home and in the workplace. Participants feel less judgmental and critical of themselves and subsequently of others. The direct benefit of mindfulness is living our lives in this moment with awareness instead of „on automatic pilot” or solely in the past or future. Participants report greater joy for the simple things in life and become more engaged in their lives. Mindfulness decreases psychological symptoms such as anxiety and depression as well as physical symptoms. It helps in a range of health problems, including anxiety disorder, mood disorder, substance abuse disorder, eating disorders, ADHD, insomnia. Scientific research indicates that mindfulness training (MBSR) can have a significant therapeutic effect for those experiencing stress, anxiety, high blood pressure, depression, chronic pain, migraines, heart conditions, diabetes and other ailments. Mindfulness improves also focus, attention, creativity, confidence and emotional resilience as well as emotional and social intelligence. It develops empathy and compassion and improves relationships.

What you can learn through MBSR Course:
In the MBSR program, you will learn to access and cultivate your natural capacity to actively engage in caring for yourself and find greater balance, ease, and peace of mind. You can learn also:
– to improve your ability to handle stressful situations and physical pain,
– techniques for being physically and mentally relaxed and at ease,
– awareness of the mind-body process and emotional states,
– gentle exercises for releasing tension and to encourage relaxation,
– to increase balance, control and peace of mind in your life,
– the ability to make positive and life affirming changes,
– compassionate understanding to yourself and others.

Mindfulness is a highly experiential practice and therefore engaging in the formal mindfulness practices is perhaps the most important component of the course.

MBSR Course Outline:

An individual consultation (interview) with each participant precedes the course.
WEEK 1 (what is mindfulness) – what it means to be fully engaged in the present moment, introduction to mindful eating, mindful breathing, and the body-scan method
WEEK 2 (mindful perception) – examining your perceptions, assumptions, and the way you view the world, short breathing mediation and using the body-scan practice to cultivate a greater degree of awareness.
WEEK 3 (mindfulness of body in movement) – mindful hatha yoga, sitting meditation, and walking meditation, exploring mindfully pleasure and discomfort in the mind and body.
WEEK 4 (stress and mindfulness) – physiological and psychological bases of stress reactivity, mindful strategies for responding in positive, proactive ways to stressful situations.
WEEK 5 (mindfulness of thoughts) – working with difficult thoughts, paying attention to the repeating unhealthy patterns, applying mindfulness at the critical moment when you experience a physical sensation, intense thoughts, or condition.
WEEK 6 (mindfulness of emotions) – ways of coping with difficult emotions and how to embrace all emotions as they come, without judging them, without acting on them automatically.
ALL-DAY RETREAT
The intensive 7-hour session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life.
WEEK 7 (mindful communication) – The fundamentals of interpersonal mindfulness, Applying awareness and presence to difficulties in communication,Practice of mindful listening.
WEEK 8 (continuing mindful life)- a review and summary of everything learned over the course, ways to integrate mindfulness more fully into your life
Certificate of completion of the MBSR training.

Venue:
Yoga Studio Drzewo Życia, Tęczowa 57, Wrocław
Tel: +48 510 619 880
https://www.facebook.com/drzewozyciajoga/?hc_ref=SEARCH

Possible dates of the training:
Weekly meetings might take place on Fri or Sun evenings (to be chosen by the group) – from the second week of May till the end of June 2018. There is a possibility to form a group that will meet also on Thu or any other day of week.

The cost of the whole 8 week MBSR Training is 1000 PLN per person.

If you have any questions, want to sign in or need some more information – please contact directly the MBSR Teacher: Lidia Żurawowicz, www.artofmindfulness.pl, lidia.zurawowicz@gmail.com, + 48 604 589 732

About Lidia Zurawowicz: PhD in Management Sciences. Mindfulness meditation and MBSR teacher certified by the Institute for Mindfulness-Based Approaches (IMA, Germany). Academic teacher and scientist (Univeristy in Constance (Germany), Wroclaw University of Technology and Wroclaw Academy of Arts and Design). Exploring the paths of personal development and practicing meditation for many years, she devoted herself entirely to sharing her experience and passion for mindfulness, as a way to deeply satisfying, healthy and meaningful life. Currently involved mainly in teaching all different forms of Mindfulness, especially MBSR courses at universities, schools, yoga centers, companies and other institutions. She gives also Zen Coaching sessions for individuals and groups, combining different tools of mindfulness-based approaches, coactive life coaching, non-violent communication, mindful listening, diamond approach to personal growth etc