MBSR Online

Being

The MBSR Program to Overcome Stress Online Live

Led by Adrian Karunavira | CMRP – Bangor University + Mindful Health

• About
• Benefits
• Program
• Teacher

Mindfulness-Based Stress Reduction Professional Training

TRAINING RATING

TEACHER CREDENTIALS

Karunavira; Karunavira is a Senior Trainer at the Centre for Mindfulness Research and Practice (CMRP) – Bangor University

The MBSR Program to Overcome Stress

• 9 Weeks + 1 follow-up session
• Starts on January 2019 - Mondays (19.30-21.30)
• Fees:   (See + bottom of the page)
• Workbook
• Guided Practices
• Everywhere
• English
• Certificate



• FULFILS ONE PRE-REQUISITE FOR THE MBSR 6-DAY TEACHER TRAINING-INTENSIVE - see more > and for the MBCT

Select the Course – Mindfulness-Based Stress Reduction ONLINE.

This Course is a great opportunity to cultivate awareness and compassion that can change your lifestyle.

br/>
br/>

Mindfulness-based stress reduction (MBSR) is an established program shown to reduce symptoms of stress, anxiety, and depression. MBSR is believed to alter emotional responding by modifying cognitive-affective processes. Mindfulness training, which involves observing thoughts and feelings without judgment or reaction, has been shown to improve aspects of psychosocial well-being when delivered via in-person training programs such as mindfulness-based stress reduction (MBSR).

Jon Kabat-Zinn discusses Mindfulness-Based Stress Reduction

Course Description:

• Through the use of this lifestyle, you’ll learn to discover and observe your reactions to life’s stressors and to choose how to respond.
• With practice, you would be able to apply these skills to everyday situations and connect more fully with yourself, loved ones, and the life you are living.
• MBSR can help people who are coping with medical problems, job or family-related stress, and anxiety and depression.
• The majority of participants report lasting decreases in both physical and psychological symptoms.
• Pain levels improve and people learn to better cope with pain that may not go away.
• Most people also report an increased ability to relax, greater enthusiasm for life, improved self-esteem, and increased ability to cope more effectively with stressful situations.

How It Works

Teachings

Orientation session plus 8 weekly online live 120m meeting sessions. You’ll gain a rich set of resources to support your engagement with the course and for your personal use later all from the comfort of your own home. Lifetime access to the program allows you to establish an expert level of understanding and above all PRACTICE, at your own pace.

Practice

You’ll take what you’ve learned in the Teachings and put it into practice. With effective exercises from the instructor,the principles are presented in such a way that they can be applied to your day-to-day.

Practice

Group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audiofiles (or CDs ) and a home practice workbook.

Private Group

Your instructor will create a safe and supportive environment for this work and learning through: Guided instructions in mindfulness meditation practices, gentle stretching and mindful yoga and Chi Kung, group dialogue and discussions aimed at enhancing awareness in everyday life, individually tailored instruction, daily home assignments, downloadable home practice audiofiles (or CDs ) and a home practice workbook. All with Portuguese support.

What are the benefits

• The aim of the course is to learn new ways to handle your moods and emotions.
• It teaches you to take better care of yourself and to live your life in a fuller and healthier way.
• It promotes a way of being that helps you tackle life problems – physical, mental, social and emotional
• Learn to be aware of the small changes in the physical sensations in your body; what is happening in the world around you (using your physical senses) and your thoughts, emotions and moods.
• Develop the skill of being aware of your experiences (good and bad, pleasant and unpleasant) from moment to moment -so that you can learn to respond more skillfully to situations rather than simply reacting automatically.
• Overall, the course is often helpful in dealing with an ongoing difficulty – the problem may not change but the way you can learn to relate to it differently.

10 Sessions Abstract

Session 0 - Orientation

General introductions, general information about the course, distance learning course structure and background reading

Session 1 - Introduction

Orientation and welcome to MBSR. Meet your classmates, instructor, and review logistics and expectations for the course. Introduction Mindfulness and the Awareness of Breathing meditation practice.

Session 2 - 'Living in our Heads'/ Working with Barriers

In mindfulness the initial invitation is to simply acknowledge the actuality of the situation we find ourselves in - without being immediately hooked into our automatic tendencies to judge, make assumptions, fix, or want things to be other than they are. Introduction to the Body Scan practice

Session 3 - The Power of Being Present - 'Gathering our Scattered Mind'

Responding versus Reacting, introduction to mindful movements and walking meditation.

Session 4 - Patterns of Reactivity to Stress / Recognising Aversion

Stressful things are part and parcel of life itself. It is how we handle these things that makes a difference to the impact they have on our lives. Becoming more aware of the thoughts, feelings and body sensations evoked by events gives us the possibility of freeing ourselves from habitual, automatic, ways of reacting, so we can respond in more skillful ways.

Session 5 - Coping with Stress; Responding vs Reacting

Using mindfulness you´ll learn lifelong skills to take personal and social responsibility for your health, happiness and success while also being compassionate, empathetic and inclusive of others.

Session 6 - Stressful Communications / Thoughts are not Facts

whether with family, friends or people we work with – can be among life’s most consistently challenging experiences; yet the majority of us would say that relationships are the most important aspects of our lives.

Day of Mindfulness (All-day practice)

'Body Awareness Foundation Work Consolidation and Maturation’

Session 7 - Lifestyle Choices – How can I Take Care of Myself’

What we actually do with our time, from moment to moment, from hour to hour, from one year to the next, can have a very powerful influence on our general well-being and our ability to respond skillfully to the challenges of our lives.

Session 8 - Keeping your Mindfulness Alive!

Developing Intention - A Mindful Life + Energising v Depleting Activities Plan.

Session 9 - Follow-up!

The group meets again with the teacher after 4 to 6 weeks - reinforcing the home practices and encouraging working mindfully with the everyday life.

Highly participatory

supportive and structured, the MBSR Programme will provide you with:

• Guided instruction in mindfulness meditation practices;
• Gentle streching and mindful movements;
• Group dialogue and mindful communication exercises to enhance awareness in everyday life;
• Individually tailored instructions;
• (Home) assignments;
• Guided meditations, Manual and Handouts.
• The program is challenging and life-affirming.
• Participating in the Stress Reduction Programme requires an ongoing commitment to yourself.
• After the Online course participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life.

Course Schedule

January 21st to March 25th
Mondays | 07.30pm - 09.30pm GMT

February

Orientation Session | day - 21st (JANUARY)

Session 1 | 4th

Session 2 | 11st

Session 3 | 18th

Session 4 | 25th

March

Session 5 | 4th

Session 6 | 11st

‘Body Awareness Foundation Work Consolidation and Maturation’| 15th

Session 7 | 18th

March

Session 8 | 25th

Follow-up Session | To be scheduled

In Detail + FAQ

• What is the MBSR 8-Week Distance Learning?
  
  
  

  Mindfulness-Based Stress Reduction brings together Mindfulness Meditation and Mindful Movements (like Yoga and Chi Kung).
  MBSR is a a group psychoeducational training program commonly conducted for 8 weeks (other formats are also possible), with weekly 2.5hr sessions and one day retreat.
  
  This programme addresses the needs of those interested in taking the MBSR 8-Week program with others, but are unable to physically attend the in-person program. The entire course is delivered live through video conferencing. Rather than meeting in-person, participants engage with the teacher and interact with one another through their computer during class time, private group and for home assignments and practice.
  
  The program is challenging and life-affirming. Participating in the Stress Reduction Programme requires an ongoing commitment to yourself. After the course, participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life.

  
  
  
  
• Technology Requirements
  
  
  

  To ensure the best possible experience for all participants, the program relies on video conferencing which has minimum requirements to work properly. That includes having a computer with speakers, microphone, and video capabilities, and a high-speed internet connection.
  
  For the best learning experience:

  1. Review the system requirements for the Zoom online meeting platform
  2. Try out a test meeting
  3. Test your audio and video in the meeting
  4. Watch the video tutorial, "Joining a Meeting with Zoom," below:

  
  
  
  
• Who Can Benefit
  
  
  

  MBSR is for peo­ple who:

  • feel stressed by their jobs or pri­vate sit­u­a­tion or who feel burned out;
  • are liv­ing with an acute or chronic dis­ease;
  • are suf­fer­ing from chronic pain;
  • have psy­cho­so­matic symp­toms (prob­lems with sleep, diges­tion…);
  • expe­ri­ence feel­ings of anx­i­ety or depres­sion…

  
  and who

  • want to learn how to work with this sit­u­a­tion;
  • want to fos­ter their sense of health and well­be­ing;
  • are seek­ing a com­ple­men­tary treat­ment to med­ical or psy­chother­a­peu­tic treat­ment;
  • want to live with more aware­ness;
  • want to learn ways of self-exploration and self-care.

  
  
  

  This MSBR will also be an access course (foundation level) for those wishing to apply for the Teacher Training, through the Mindfulness-Based Stress Professional Training Institute at UC San Diego, the Centre for Mindfulness Research and Practice at the University of Bangor – UK (or the Master’s Program).

  Each participant gets:

  • ? High Standards;
  • ? 1 Workbook;
  • ? 4 CDs in MP3 format with guided meditations and training;
  • ? MBSR certificate.

  
  
  
  
• Health and Psychological Benefits
  
  
  

  Mindfulness Based Stress Reduction (MBSR) protocol is a meditation “therapy”, though originally designed for stress management, it is being used for treating a variety of illnesses such as:

  • Anxiety (Hoge, Bui, Marques, Metcalf, Morris, Robinaugh, et. al., 2013);
  • Asthma (Pbert, Madison, Druker, Olendzki, Magner, Reed, et. al., 2012);
  • Cancer (Carlson, Doll, Stephen, Faris, Tamagawa, Drysdale, & Speca, 2013);
  • Cronic Pain (Reiner, Tibi, & Lipsitz, 2013);
  • Diabetes (Hartmann, Kopf, Kircher, Faude-Lang, Djuric, Augstein, et. al., 2012);
  • Fibromyalgia (Schmidt, Grossman, Schwarzer, Jena, Naumann, & Walach, 2011);
  • Gastrointestinal Disorders (Zernicke, Campbell, Blustein, Fung, Johnson, Bacon, & Carlson, 2013);
  • Heart Disease (Sullivan, Wood, Terry, Brantley, Charles, McGee, Johnson, et. al., 2009);
  • HIV (Duncan, Moskowitz, Neilands, Dilworth, Hecht, & Johnson, 2012);
  • Hot Flashes, (Carmody, Crawford, Salmoirago-Blotcher, Leung, Churchill, & Olendzki, 2011);
  • Hypertension (Hughes, Fresco, Myerscough, van Dulmen, Carlson, & Josephson, 2013);
  • Depression Major (Chiesa & Serretti, 2011);
  • Mood Disorders (Hofmann, Sawyer, Witt, & Oh, 2010);
  • Sleep Disorders (Andersen, Wurtzen, Steding-Jessen, Christensen, Andersen, Flyger, et. al., 2013);
  • Stress Disordes (Kearney, McDermott, Malte, Martinez, & Simpson, 2012);
  • …

  
  
  
  
• Notes
  
  
  

  Mindfulness Based Stress Reduction (MBSR) protocol is a meditation “therapy”, though originally designed for stress management, it is being used for treating a variety of illnesses such as:

  • It’s necessary to fill the application form;
  • In the application form select the Event – Mindfulness-Based Stress Reduction Online;
  • The course takes place with a minimum and maximum of participants in a very small group;
  • Upon submission of your registration you will receive an email with additional information;
  • The program is subject to minor changes.

  
  
  

  Cancellation Policy

  • ? A refund (minus your non-refundable and non-transferable deposit) will be made for cancellations submitted in writing 30 days prior to the training. No refunds will be allowed after that date;
  • ? In the unlikely event that the course is cancelled, Portuguese Society of Meditation – Mindfulness Institute is responsible only for a full refund of the registration fee;

  
  
  

  Having problems

  If you have difficulties in the application form, please, open this page in a different browser, such as Firefox or Chrome or contact to eventos.spmbe(at)gmail.com
  
  
  

  CONFIDENTIALITY

  SPM-BE – MI guarantees the confidentiality of personal data provided and their treatment in accordance with current legislation on data protection.
  
  

  
  
  
  

Teacher

A. Karunavira

Karunavira is one of the most experienced and knowledgeable instructor that you can find internationally and exceptionally skilled at creating a safe learning environment, supportive and deeply engaging, allowing participants to seek, explore and inquire.

• Karunavira is a Senior Trainer at the Centre for Mindfulness Research and Practice (CMRP) – Bangor University.
• Director of Mindful Health LLP.

+ Informations about Karunavira: Bangor + CV

12

YEARS of continuous MBSR & MBCT teaching | +180 8-week courses taught

40

YEARS of Tai Chi and Chi Kung practice Iyengar Yoga teacher

Skills

• SENIOR TRAINER & MENTOR AT CMRP BANGOR UNIVERSITY

• TRAINS MINDFULNESS TEACHERS FOR THE NATIONAL HEALTH SYSTEM

• NATIONAL HEALTH SYSTEM COUNSELLING PSYCHOTHERAPISt

• CHI KUNG TEACHER

MBSR Distance Learning (Online)

(Fees + Registration)

€50 “Early-Bird Discount” if you register and pay in full on or before 31st December 2018	On or Before 10th January 2019	On or After 11st January 2019
Registration	€250	€300

• Fees shown above are in € Euros.
• Upon submission of your registration your application will be reviewed for prerequisites and you will be contacted when it has been formally accepted.

 

Share this Training

Offer Training

The beauty of Mindfulness Meditation is that it can be generalised to whatever one is doing in the moment.

The program is challenging and life-affirming. Participating in the Stress Reduction Programme requires an ongoing commitment to yourself. After the course, participants are encouraged to practice at home, doing at least the 8 sessions program, by folowing the manual and by listening to guided meditations at home – this way you learn, practice and integrate mindfulness into your everyday life.