Mindfulness to Overcome Stress




MBSR - Programa de Redução de Stress Baseado em Mindfulness

5-Day Deep Dive into the Aspects of Mindfulness-Based Stress Reduction


TRAINING RATING

5-Day Deep Dive into the Aspects of Mindfulness-Based Stress Reduction

  • 5-day Intensive (8 Sessions + All Day Silent)
  • April, 06th to 10th 2019
  • Fees:  300  (See + bottom of the page)
  • Workbook
  • Guided Pratices
  • Portugal, Barcelos
  • English
  • Certificate

see also MBSR Distance Learning

Select the Course – Mindfulness-Based Stress Reduction.




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

Balance & Serenity


We invite you to take a moment to pause and consider what brought you to this point. What is in your mind and heart and body that caused you to bring this web page on to the screen of this computer? You might pause for 10 or 20 seconds to get a clear sense of what led you here. More than likely, you quickly identified a “problem” or “challenge” that you face in your life. This is something that causes you to suffer in some way, physically, emotionally or spiritually.


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


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.


Retreat Setting


This residential/retreat setting for the MBSR ‘8-Week Course’ benefits from intensity created by its retreat context which compensates its shorter duration. Because of this it is very important to give special attention to engaging in it as a ‘retreat’. This will be explained in full at the start of the course but it will mean you will be invited to restricted use of mobile phones, internet and reading materials and engage in periods of community silence.






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 live 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.




8 Sessions Abstract


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.
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.


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


  • Arriving - after 09.30 am

    • 11.00: Orientation + Session 1 of MBSR;
    • 14.45: Session 2 of MBSR






In Detail + FAQ



  • Who Can Benefit
  • Health and Psychological Benefits
  • Notes








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 at CMRP Univ. Bangor
    %
  • Trains Mindfulness teachers for the National Health System
    %
  • UK National Health System Counselling Psychotherapist
    %
  • Chi-Kung Teacher
    %






A deep dive into the aspects of MBSR

(Fees + Registration)
$100 “Early-Bird Discount” if you register and pay in full on or before December 15, 2018 Early-Bird Rate On or Before December 15, 2018 On or After December 16, 2018

Portuguese Citizens


$300


$350


Non-Portuguese Citizens


$350


$400


Room and Board and Local Fees Single or Double Occupancy


€290


€290

Notes

  • It’s necessary to fill the application form;
  • In the application form select the Event – Retiro de Silêncio;
  • The retreat takes place with a minimum and maximum of participants;
  • 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 and not for transportation, hotel accommodations or any miscellaneous expenses.
  • 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
  • The Portuguese Society Meditation and Well-Being / Mindfulness Institute (SPM-BE – MI) has no responsibility for losses, damages, expenses or inconvenience that may arise, for any reason, due your participation in this event
  • CONFIDENTIALITY
    SPM-BE – MI guarantees the confidentiality of personal data provided and their treatment in accordance with current legislation on data protection.
 



Share this 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.









MBSR Distance Learning


A Mindfulness Program to reduce Stress in 8 Weeks Led by A. Karunavira

15 Oct - 12 Dez


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Sociedade Portuguesa de Meditação e Bem-Estar | Mindfulness Institute: MBSR - Programa de Redução de Stress Baseado em Mindfulness
MBSR - Programa de Redução de Stress Baseado em Mindfulness
MBSR - O QUE É? O curso de Redução de Stress Baseado em Mindfulness (MBSR; Mindfulness-Based Stress Reduction) é um programa psicoeducativo de aprendizagem experiencial com base no princípio fundamental de Mindfulness (atenção plena). Origens O MBSR foi desenvolvido por Jon Kabat-Zinn e colaboradores no Center for Mindfulness (CFM) da Escola Médica da Universidade de Massachusetts. Este programa pode ser considerado como a primeira abordagem sistematizada a ser introduzida no ocidente.
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