8-WEEK M.B.S.R. PROGRAMME (Mindfulness Based Stress Reduction) BAMBOO LOFT, 9A WATERWORKS ROAD, OMAGH An internationally recognized 8-week course originally created by Jon Kabat Zinn and colleagues M.B.S.R. designed to teach people practices that lead to deep insight, health, wellbeing and authentic joy. Mindfulness is way of being. It is a way of paying attention to life exactly as it is in every moment. Living in the present moment connects us to our deepest selves regardless of what’s happening all around us. Over time we develop a sense of calm and clarity that keeps us deeply rooted, no matter what. This quality of being is sometimes referred to as resilience.
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8-WEEKM.B.S.R.PROGRAMME(MindfulnessBasedStressReduction)
BAMBOOLOFT,9AWATERWORKSROAD,OMAGH
Aninternationallyrecognized8-weekcourseoriginallycreatedbyJonKabatZinnandcolleaguesM.B.S.R.designedtoteachpeoplepracticesthatleadtodeepinsight,health,wellbeingandauthenticjoy.Mindfulnessiswayofbeing.Itisawayofpayingattentiontolifeexactlyasitisineverymoment.Livinginthepresentmomentconnectsustoourdeepestselvesregardlessofwhat’shappeningallaroundus.Overtimewedevelopasenseofcalmandclaritythatkeepsusdeeplyrooted,nomatterwhat.Thisqualityofbeingissometimesreferredtoasresilience.
TheM.B.S.R.programmehasbeenscientificallyproventopositivelyandoftenprofoundlyaffectpeople’sabilitytoreducephysicalandpsychologicaldistresswhilelearningtolivewithmoreacceptance,compassion,peaceandjoy.Asyoupracticeyouwillexperienceyourself,justasyouarewithoutjudging,analysingorneedingtofixanything.Embeddingthepracticesandintegratingthemintoyoureverydaylifewillallowyoutodrawonyourinnerresourcestofacewhatevercomesyourwaywithacalmbody,lightheart,quietmindandfreespirit.TheBenefitsofParticipatinginanMBSRProgramme:• Noticeableimprovementinphysicalandpsychologicalsymptoms.• Increasedenergyandenthusiasmforlifeandtheabilitytorelax.• Moreself-awareness/compassion/confidence.• Thecapacitytocopewithuncomfortableordistressingsituationsincludingchronicpain.• Agreaterabilitytotrustinyourself,tocommunicatemoreeffectivelyandtoenjoythe
companyofotherswithout,inanyway,needingto‘change’‘improve’or‘mend’theirlives.
Typicallytodaywiththenoiseanddistractionsallaroundusaroundusit’seasytoliveinastateof‘mindlessness’,alossofawarenessthatleadstoforgetfulness,asenseoflivingonautomaticpilot,beingconstantly‘busy’or‘onedge’andofnotknowingwhowereallyare.Mindfulness,ontheotherhand,isawayofbeingwithwhateverthereistobewithwithoutneedingtoavoid,changeorcontrolit.It’sawayofputtingyourselfinthedriverseatofyourownlifesothatyoucanconsciouslyrecogniseandworkwithyouranxiety,stress,uneaseandthemanychallengesanddemandsofeverydaylife.Mindfulness,sometimesreferredtoas‘heartfulness’or‘soulfulness’,recognisesthatlivinginbalancecallsustopayattentiontoallaspectsofourselves,bodyandmind,heartandsoul.InhabitingyourBody–TransformingyourMindMindfulnessisnotjustsomethingforyoutolearnabout.Itisnotasetoftoolsorhelpfulinformationtobeacquired.Itisalife-longtransformationalpractice.Itisaboutradicalacceptanceandrecognisingandchanginghabitsthatdonotserveyouwell.Evenifyouhavetemporarilyforgotten,everythingyouneedisalreadywithinyou.Youhavethecapacitytobefullypresenttoyourlifeasitisinanygivenmomentandtheinternalresourcestocopewithwhatevercomesyourway.M.B.S.R.willawakenyoutowhoyouarebeyondyourlimitingstoriesandtoyourdeepcopingskills.Itwillgiveyounewaccesstolivingyourlifetothefull.Whoisthisprogrammefor?TheanswerisANYONE…anyonewhowantstolivemorefully,freelyandjoyfully.However,M.B.S.R.isparticularlysuitedtopeoplewhowanttoreducestressandanxietyintheirlivesandtohavereliableaccesstopeaceofmind.WhilethepracticeshavebeenadaptedfromclassicalBuddhistmeditationandyogatraditions,MBSRisadeeplyhumanapproachthatoperatesinharmonywithanybeliefsystemorspiritualbackground.Costoftheprogramme:FullRate:£290–thisincludes26hoursoftuition,acoursehandbookandaccesstoalibraryofresourcesincludingarangeofguidedaudiomeditations.EarlyBirdRate:£265(forthosewhoregisterandpayinfullbyFebruary28th)
CORESESSIONSOFAN8-WEEKM.B.S.R.PROGRAMMEORIENTATION:Isthisforme?Thisisanopportunitytogetconnectedandtoaskquestionsorshareanyconcernsthatyoumayhave.Thisisnormallya15to30minutetelephoneconversationwhereyouwilllearnaboutthebenefitsofMBSRandhowitisdistinctfromothermindfulnesscourses.Youwillalsodiscoverhowitcanpositivelyaffectthequalityofyourhealthandwellbeing,reduceyourstressandfreeyoufromdistractingthoughtssothatyoucanbecalm,healthyandhappyinyoureverydaylife.WEEK2:BeingAwakeInthisfirstsessionyouwillmeetandgetconnectedwiththegroupandgetanoverviewofthecourse.Inthissessionyouwilldeterminewhatyoumostwanttogetfromthecourseandthepracticesthatwillgiveyouthat.Youwilllearnaboutthebasicprinciplesandpracticesofmindfulnessandhowtoapplytheminyourlifeandbeintroducedtoafewsimplepracticesthatwillhelpyoutocomeoutofautomaticpilotmodeandbecomefullypresenttowhateverishappeninginthehereandnow.WEEK2:WaysofSeeingAwarenessandperceptionarethekeystomindfulness.Howweseethingsdetermines,inalargepart,howwerespond.Inthisweek'ssessionyouwillbegintodiscoverthewayyouseetheworldandyournormalreactions.PracticingtheBodyScanandSittingMeditationsyouwillexplorehowtosimplybecuriousaboutyourexperiencesastheyarisewithoutanyneedtofixorchangethemandyouwillseethatbysimplychangingthewayyourelatetothingschangestheeffectsofstressonyourmindandbody.WEEK3:AtHomeInOne’sBodyInthissession,you'llpracticethefundamentalmindfulnesspracticesMindfulMovement,SittingMeditation,andWalkingMeditation.Therewillalsobetimetoshareyourinsightsandyourexperienceswithintegratingmindfulnesspracticesintoyourdailylife.You’lldiscoverwhatachallengeitisforeveryonetobefullypresentandthepleasureandpowerthereiswhenyoucanenterfullyintothepresentmoment.Youwillalsoexploretheexperienceofpleasanteventsandtheirimpactonyourbody,mindandemotions.WEEK4:StressandMindfulnessThepracticeofMindfulnesscultivatescuriosity,compassionandopennesstothefullrangeofourexperiences.Thisweek,yourpracticewillfocusonthedevelopmentofyourabilitytoconcentrateandexpandyourfieldofawareness.You'lllearnaboutthephysiologicalandpsychologicalbasesofstressreactivity,andexperiencemindfulstrategiesforrespondinginpositive,proactivewaystostressfulsituations.WEEK5:ThoughtsandStressThisweekfocusesontheplaceswhereyoumightbestuckandyou’llbegintorecognisetheunhealthythoughtpatternsthatmaybeholdingyouback.Youwillalsolearnhowtoapplymindfulnessatthecriticalmomentwhenyouexperienceaphysicalsensation,intenseemotionorintrusivethoughtpayingparticularattentiontohowyoureactincertainsituationsandhowthateffectsyourstresslevels.
WEEK6:BeingwithDifficultEmotionsThisweek,focusesonthewidevarietyandrangeofhumanemotionsandtheirpurpose.Throughmindfulnesspracticesyouwillexplorehowtocultivateemotionalintelligenceandresilienceanddevelophelpfulcopingstrategies.WEEK7:MindfulCommunicationThissessionwillexplorethefundamentalsofrelationshipandlooksatwaysofapplyingmindfulcommunicationinchallenginginterpersonalsituationswhencommunicationhasbecomedifficultorfraughtwithstrongemotions.Thiswillbeafunsessionwhereyouwilldirectlyexperienceofavarietyofstylesformoreeffectiveandcreativeinterpersonalcommunication.WEEK8:TakingCareofOneselfToworkwellmindfulnessneedstobeanon-goingpractice.Inthissessionwewillrevieweverythingthathasbeenlearnedsofaranddiscussthemanywaysyoucanintegratemindfulnesssustainablyintoyourlife.You'lllearnhowtomaintainthedisciplineandflexibilityofdailypracticeascircumstanceschangeoverthecourseofyourlife.You'llalsolearnaboutresourcesandsupportsavailabletoyoutohelpyoucontinuetointegrate,learn,andgrow.ALL-DAYRETREAT–SingYourOwnSong…Thisday-longguidedretreatwillbeawayofcompletingtheprogrammeandgettingtoknowothergraduatesofpreviousBambooLoft,MBSRprogrammes.Thisretreatisnormallyledinaspiritofcommunityandquiet,makingthebestofthebeautifulnaturalsurroundingsofGlenhordialFarm.Itisintendedtoassistyouinfirmlyembeddingallofthepracticesofthecoursesothatyoucandrawonthemfarbeyondtheconclusionoftheprogramme.ThehighlightofallofourMindfulnessRetreatsisthe‘BringandShare’lunchthatinvariablyturnsintoabanquetinbrightsunshine!
TEACHINGMETHODS
TheMBSRprogrammeisparticipatory.Theaimisthatovertimethegroupbecomesacommunityofsupportandbelonging.Fromtheverybeginningattentionispaidtocreateahighleveloftrustandconfidentiality.Whilethereissometeaching,mostoftheworkisdonethroughexperientiallearning,mindfulconversationsanddelicious‘mindfulnesscake’attheendofeveryevening!
ABOUTTHEMBSRTEACHERMARIAGARVEYhasbeenengagedintheworkoftransformationandhumanresilienceinmanydifferentcontexts.Shehasdesignedanddeliveredtraining,retreatsandworkshopstoindividuals,organizationsandcommunitygroupsbothnationallyandinternationally.Mariaisanexperiencedmindfulnesspractitionerandteacherandovertheyearsshehasaccompaniedmanyindividuals,groups,organizations,communitiesandchurchesthroughdifficulttransitionsusingmindfulnessbasedandothertransformationalapproaches.
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