8-Week Online MBSR Course Details
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Living in Mindfulness - at the Heart of Life
8-week online MBSR protocol
Dear friends,
I will organize an 8-week online MBSR protocol, for that I want to share
Do you have a brief description of MBSR and how we will organize this course?
live.
WHAT IS MBSR?
The MBSR protocol (Mindfulness-Based Stress Reduction) was created by Dr.
Jon Kabat Zinn and his team in the early 1980s.
In 1979, Jon Kabat-Zinn recruited patients with chronic illnesses who did not
they were no longer responsive to traditional treatments to participate in its reduction program
eight weeks of stress, which had just been created. Now, more than 35 years later, the
mindfulness-based stress reduction (MBSR) and its ramifications have been introduced
in the field of healthcare, scientific studies, and public policies.
He gave this definition of mindfulness in the context of MBSR: Mindfulness
consciousness is an awareness that arises by paying attention, intentionally, in
the present moment, without making judgment.
The principles of mindfulness come from the Satipatthana Sutta (The discourse on
the establishment of mindfulness). There are 4 types of attention: body awareness, awareness of
sentiments, mental states and mental qualities.
The MBSR protocol offers direct access to these 4 types of awareness through different
exercises and meditations: body scan, movement in mindfulness (based on some
hatha yoga exercises, meditative walking, breathing meditation, sensations
physical, senses and mental events. Then meditate on what we call
usually 'open consciousness or consciousness without choice'.
These meditations are placed directly in the context of daily life through the
conscious communication approaches, awareness of pleasant experiences,
unpleasant and stressful.
The approach to stress is not to solve stress as a problem nor to eliminate it.
stress, but rather to determine through mindfulness: how do we react to stress
and can we create a space of freedom and integrity so that we can choose to react to
more attentively, taking care of oneself and others and being healthy.
MBSR is not a therapy, it will not cure or replace medical treatment. It could
help to sustainably reduce physical and psychological symptoms, to alleviate the
levels of pain and the ability to manage a pain that does not go away
ability to cope more effectively with short-term and long-term stress situations
improvement of self-esteem.
(Presentation of the MBSR program by the Center For Mindfulness UMASS)
2 8-week MBSR protocol online
Restoring a balanced feeling of health and well-being within yourself requires a commitment to
increased awareness of all aspects of oneself, including the body and mind, the heart and soul.
Mindfulness-based stress reduction aims to ignite this capacity.
inner and to instill awareness in your life.
MBSR has benefited the following individuals:
STRESS
["work","school","family","finances","illness","aging","mourning"]
the uncertainty about the future and the feeling of 'loss of control'
THE MEDICAL CONDITIONS
- including chronic illnesses or pain, hypertension, fibromyalgia, cancer, diseases
cardiac issues, asthma, gastrointestinal disorders, skin problems, headaches and
many other conditions.
PSYCHOLOGICAL DISTRESS
including anxiety, panic, depression, fatigue, and sleep disorders.
PREVENTION AND WELL-BEING
including the improvement of health and well-being focused on prevention and learning
the 'how' that consists of taking good care of oneself and strengthening one's sense of resilience
and its balance.
Mindfulness-based stress reduction is highly respected within
medical community. It is not proposed as an alternative to medical treatments and
traditional psychological approaches but as a complement to these approaches.
THE 8-WEEK PROGRAM:
MBSR programs take place over 8 weeks with a group session.
weekly of 2 hours and 30 minutes plus one day of practice.
It is the usual program that allows for a gradual assimilation of mindfulness.
in daily life. Exercises such as body scanning, mindful walking,
mindful yoga, mindfulness on breathing, sensations, thoughts.
Between each group session, you are asked to formally practice for at least 45
minutes per day. Mindfulness exercises include audios, videos, and
material written in digital form that you will receive throughout the protocol.
In addition to daily personal sessions, you will have part-time to hold a small
logbook (very often a few words per day) that will serve as a basis to go further
in our exploration during weekly meetings.
Summary:
8 weeks
A group session of 2.5 hours per week
Daily practice (40 to 45 min)
3 8-week online MBSR protocol
•A day of practice: you will have the necessary equipment to conduct a retreat.
silence from 6 o'clock at home or in a group with other participants living nearby
you (we are preparing this practice day together during the program).
Audio, video, and written documents (Pdf) will be received throughout the program.
The group session will be held live using the free Zoom application. The program
will begin during week 20 of 2019 (between May 13 and May 18): the day and time will be
define set.
PREPARATION:
Before the start of the 8 weeks, each participant will have an interview with the instructor to
discuss the program, answer any questions you may have, and prepare together
for 8 weeks.
ENGAGEMENT :
Following the program requires a certain commitment to oneself and a journey into
l’exploration de la vie consciente. L'instructeur est toujours là pour aider les participants à
explore together the difficulties we might encounter during the program. It is
It is important to contact the instructor in the following cases:
one cannot participate in a weekly meeting (only one meeting can be
missed, except for very specific reasons that must be previously
communicated to the instructor
a wish to stop the program
We encounter difficulties related to the program and it is necessary to communicate and
to explore new approaches.
PRICE :
The program is not free.
There is a lot of work to be done and the fees can be seen as an exchange.
of energy, a personal commitment to the practice and the relationship with the program.
In France, the cost is between €450 and €600.
We are not going to rent a room for our weekly meeting, I don't have to print everything.
the written material you will receive in digital format. Here is a pricing table based on
the income:
500 to 800 € 800 à 1200 € more than 1200€
250 € 350 € 400 €
It is possible to pay multiple times.
LINKS :
If you wish to explore the MBSR program and get more information:
[Link]
[Link]
REGISTRATION:
4 8-week online MBSR protocol
To enroll in the program, you will need to contact me by email:
contact@[Link]
See you very soon!
Stéphane Offort
MBSR instructor of IMA France
SITE WEB: [Link]
Common questions
Powered by AIThe instructor plays a crucial supportive role in the MBSR program by conducting initial interviews to introduce program details, facilitating group sessions, providing guidance on mindfulness exercises, and offering personal support throughout the course. The instructor is available to address participants' questions, help with difficulties, and explore new approaches when challenges arise. This structured support ensures that participants have a clear pathway through their mindfulness practice and are able to tackle any obstacles they encounter, contributing to a fruitful MBSR experience .
Before starting the 8-week MBSR program, participants have an initial interview with the instructor to discuss the program details, address any questions, and prepare for the upcoming commitment. This preparation phase ensures participants understand the program structure, its demands on their time and effort, and any personal adaptations needed. Participants also establish goals and expectations for their mindfulness practice, guided by the instructor's support .
The MBSR program integrates mindfulness practices into daily life by providing participants with continuous support through weekly guided sessions, daily personal practice, and various mindfulness exercises like body scanning and mindful walking. Participants maintain a logbook to reflect on their daily experiences, which assists in identifying stress triggers and applying mindfulness techniques effectively. The incorporation of conscious communication and awareness of experiences helps in bridging formal practices with real-life scenarios, fostering long-term integration of mindfulness into everyday activities .
The MBSR program aims to improve participants' well-being by increasing awareness of body, mind, and emotional reactions, which can lead to a more balanced feeling of health and well-being within oneself. The program can help in sustainably reducing physical and psychological symptoms associated with chronic health conditions, improving pain management, and coping with stress in both short-term and long-term scenarios. Additionally, it seeks to enhance self-esteem and resilience, facilitating better self-care practices and adaptation to chronic illnesses or pain .
Participants in the MBSR program need to commit to attending weekly group sessions of 2.5 hours, completing daily personal practice of 40 to 45 minutes, and participating in a full day of practice. Participants are expected to maintain a logbook for daily reflection and are encouraged to engage actively in their mindfulness practice. Communication with the instructor is crucial, especially if a participant cannot attend a session, encounters difficulties, or decides to leave the program. These commitments ensure a steady and supportive environment for mindfulness practice and exploration throughout the program .
The financial structure of the 8-week MBSR online program is based on a pricing model that correlates with the participants' income levels, making it more accessible. The fees range from €250 to €400, scaled according to income brackets below €500, between €800 to €1200, and above €1200. This pricing includes digital materials and the Zoom-based group sessions, and it emphasizes the personal commitment aspect of participating in the program. Payments can be made in installments to further facilitate access .
Participants in the MBSR program gain various psychological benefits, including reductions in anxiety, panic, depression, fatigue, and sleep disorders. The practice of mindfulness helps in developing a non-reactive awareness that allows for better emotional regulation and decreases the intensity of emotional responses. Through practices like mindful breathing and attention to present-moment experiences, individuals cultivate greater emotional resilience and psychological well-being, enabling them to navigate stressful situations more skillfully and with reduced psychological distress .
In the context of MBSR, mindfulness is defined as an awareness that arises by paying attention intentionally, in the present moment, and without judgment. Its foundational principles are derived from the Satipatthana Sutta, focusing on four types of awareness: body awareness, awareness of sentiments, mental states, and mental qualities. These are accessed through various mindfulness exercises and meditations, such as body scan and mindful movement, which help participants become more attuned to their present experiences .
The Mindfulness-Based Stress Reduction (MBSR) approach does not aim to solve stress as a problem or eliminate it, but rather to observe how individuals react to stress and to create a space for responding more mindfully. This involves understanding one's stress responses, fostering non-judgmental awareness of the present moment, and developing the ability to react more attentively and healthily. Unlike traditional stress management that often focuses on removal or reduction of stressors, MBSR emphasizes cultivating a mindful awareness to enhance one's ability to manage stress actively and healthily .
The 8-week Mindfulness-Based Stress Reduction (MBSR) program includes weekly group sessions lasting 2.5 hours, daily personal practice of 40 to 45 minutes, and one full day of practice such as a silent retreat. The program incorporates mindfulness exercises like body scan, mindful yoga, breathing meditation, and mindful walking. Participants receive audio, video, and written materials to aid in the program, and are encouraged to keep a daily logbook to reflect on their experiences .