Mindfulness Based Stress Reduction (MBSR)
The Stress Management through Mindfulness course is based on the humanistic model including a systemic learning programme with defined learning and assessment outcomes.
The course provides psycho-educational approach and experiential learning methods.
Stress has become the biggest contributor to ill health in our modern lives.
Over the past decade over 600 research studies have demonstrated the effectiveness of mindfulness awareness or simply mindfulness in addressing stress, depression, anger and anxiety.
Mindfulness based stress reduction (MBSR) and relaxation programme developed by Professor Jon Kabat-Zinn of University of Massachusetts Medical Centre is one of the most widely used stress reduction programme in Western hospitals and community health settings.
‘‘Mindfulness’’ refers to a way of orienting one’s self to the present moment. Definitions of mindfulness emphasize involves maintaining awareness on one’s immediate experience, as opposed to being distracted by past or future oriented thoughts, or engaged in avoidance of one’s experience, with an attitude of ‘‘nonjudgment’’ and acceptance.
The Stress Management through Mindfulness course is based on the humanistic model including a systemic learning programme with defined learning and assessment outcomes. The course provides psycho-educational approach and experiential learning methods.
Typical Course Content*
- 1. General introduction to meditation and mindfulness
- 2. Understanding and experiencing mind-body connection:
- Defining conciousness, awareness, attention and ego-complex
- Recognising stress manifestation signs and symptoms
- Role of our mind in stress
- Learning to respond to stress
- Time and stress
- 3. Knowing your mind:
- Understanding ego-complex, mind and conciousness
- Function activity of ego-complex
- Review of mindfulness and mindlessness
- Identification of instances of mindfulness and mindlessness
- 4. Basic meditation techniques:
- Introduction to meditation
- Meditation practice on observing your breath
- Meditation practice on observing your mind
- Discussion of practice on Observing Your Mind and its applications
- 5. Focused attention:
- Breath, our friend
- Breath anchor for awareness
- Meditation practice on breathing
- Introducing mindful activity
- 6. Arousal states
- 7. Being in the present moment
- 8. Nonjudgmental acceptance & Letting go
- 9. Mindfulness in daily life
- 10. Self-compassion, being kind to your self
*Subject to change depending upon workshop, course or retreat.
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