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The Mindfulness-Based Stress Reduction program – MBSR
MBSR Certified teacher from Brown University – Rossana Magalhaes, MS. Eds, LCMHC, NCC
Koru Mindfulness® Certified Teacher
New groups LIVE on Zoom
Coming up – Spring 2021
Send us an email and let us know of your interest:
Orientation session – Spring/2021 Program:
Tuesday, April 13th, 2021 – 12:00 pm to 2:30 pm EST
Tuesday, April 13th, 2021 – 4:00 pm to 6:30 pm EST
This event and all classes will be online using Zoom. An exclusive and secure room will be made available to you.
All participants must attend the online orientation session prior to attending the MBSR class.
The Mindfulness-Based Stress Reduction (MBSR) Program was developed by Jon Kabat-Zinn and colleagues and it is taught all over the world.
With this 8-week, 10 classes program you will experience powerful practices such as the body scan, mindful movement, loving-kindness meditation, sitting meditation, and walking meditation.
You will immerse yourself in the application of the MBSR practices in your daily life, including stress reduction, increased awareness, self-reflection, self-care, and self-esteem. The MBSR program supports health, healing, spiritual enrichment, and personal growth.
The MBSR 8-week program is the first mandatory step on the certification path to becoming an MBSR teacher. If you attend all 10 sessions, you will get a certificate that will entitle you to start your journey to become an MBSR teacher, in case that is your wish.
Days and times:
Orientation: Tuesday, April 13th, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
Class 1: Tuesday, April 20th, 2021 – 12:00 pm to 3:00 pm / 4:00 pm to 7:00 pm EST – (The first and last classes are longer)
Class 2: Tuesday, April 27th, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
Class 3: Tuesday, May 4th, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
Class 4: Tuesday, May 11th, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
Class 5: Tuesday, May 18th, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
ONLINE RETREAT CLASS: Saturday, May 22nd – 9:30 am to 4:30 pm
Class 6: Tuesday, May 25th, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
Class 7: Tuesday, June 1st, 2021 – 12:00pm to 2:30 pm / 4:00 pm to 6:30 pm EST
Class 8: Tuesday, June 8th, 2021 – 12:00 pm to 3:00 pm / 4:00 pm to 7:00 pm EST – (The last and first classes are longer)
The cost for all 10 classes, including a full Day of Mindfulness is US 600
If needed, I could also offer payment plans. Email: firstname.lastname@example.org
Mindfulness-Based Stress Reduction – MBSR is an 8-week, 10 classes program created by the Center for Mindfulness at the University of Massachusetts. The program was founded in 1979 by Jon Kabat-Zinn.
Logistic of the group:
- The group meets every week for 8 weeks. Participants are strongly encouraged to attend all classes.
- There will be a Full Day of Class on a Saturday. More information will be given at the orientation session.
- Participants will learn about stress and its influences on physical, behavioral, cognitive, and emotional patterns, as well as how to incorporate mindful ways to communicate and respond to life’s stressors.
- Some benefits from the MBSR program include:
- Improved self-care and self-awareness
- Increased sense of balance, well-being, and peace
- Enhanced coping mechanisms
- Learn more about the benefits and logistics of the group at our next orientation session. Please, send an email to email@example.com.
Jon Kabat-Zinn Defines Mindfulness
Rossana Magalhaes has been teaching MBSR groups since 2016. She is certified to teach the MBSR by Brown University and the University of Massachusetts Medical School Center for Mindfulness. She attended the MBSR Teacher Development Intensive in August 2016 and the Nine-Day Intensive Practicum in MBSR in January 2016. Rossana has been practicing mindfulness meditation for more than 15 years.
Jon Kabat–Zinn says that “When you pay attention to boredom it gets unbelievably interesting. Mindfulness is about love and loving life. All the suffering, stress, and addiction come from not realizing you already are what you are looking for. In Asian languages, the word for ‘mind’ and the word for ‘heart’ are the same.”
MBSR Course Outline
This introductory session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.
Participants will receive an overview of the course and establish the learning context for the rest of the experience in the training. Participants will be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.
Perception is key in mindfulness—how participants see things (or don’t see them) will determine in a large part how to respond. This session will ask participants to examine perceptions, assumptions, and the way he/she views the world. Participants will learn to use the body-scan practice to cultivate a greater degree of awareness of how they react to stressful situations. Changing the way one perceives and responds to difficulties and challenges will impact the short- and long-term effects of stress on one’s mind and body.
In this session, participants will practice several distinct yet interrelated mindfulness practices—mindful yoga, sitting meditation, and walking meditation. This is an ideal time to share insights about experiences with formal practice and integrating mindfulness into daily life. Participants will discover that there is both pleasure and power in being present, and will directly attend to and investigate how experiences create such reactions as pleasure or discomfort in the mind and body.
By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process, our ability to pay attention becomes more flexible. This week, practice will focus on the development of the ability to concentrate and systematically expand your field of awareness. Participants will learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.
At the halfway point in this course, participants will now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in life. This week will begin by paying attention to the places where one might be stuck in repeating unhealthy patterns that can disarm through mindful awareness. Participants will also learn how to apply mindfulness at the critical moment when he/she experiences a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.
Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, participants will focus on transformational coping strategies to broaden inner resources and enhance resilience through mindfulness practice. Participants will also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. Participants will gain direct experience of a variety of styles for more effective and creative interpersonal communication.
This day-long guided retreat will take place between weeks six and seven. The intensive nature of this session is intended to assist participants in firmly and effectively establishing the use of MBSR skills across multiple situations in your life, while simultaneously preparing to utilize these methods far beyond the conclusion of the program.
Mindfulness is most effective when it is a lifetime commitment. This week, participants will explore the many ways that one can integrate mindfulness more fully and personally into life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in life and to use non-judgmental mindfulness in self-reflection and decision-making processes. Participants will learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.
In the final week of the program, participants will have a complete review of everything you’ve learned over the course, with an emphasis on carrying the momentum forward into the coming months and years. Participants will learn about resources available to pursue mindfulness in new directions as life and practice evolve, as well as the support systems that exist to help continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of one’s life.
Resolution of program participant complaints:
In the case you are not satisfied with my services, please let me know immediately so that we might work together to resolve the issue. If I am unable to resolve your complaints I will refund the amount you paid minus the cost of the classes you have already taken. If you do not feel that your concern was addressed accordingly you could file a complaint against me with the organization below, in the case that you feel I am in violation of any of terms of the ACA Code of Ethics.
North Carolina Board of Licensed Professional Counselors
P.O. Box 77819
Greensboro, NC 27417
Phone: 844-622-3572 or 336-217-6007
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