Top
 

MBSR Course

MBSR is a secular group based programme developed by Jon Kabat-Zinn (PhD) and colleagues at the University of Massachusetts Medical Centre in the 1970s to alleviate a wide range of health problems. The programme involves training in mindfulness meditation together with discussion on stress and life skills. Particular emphasis is placed upon daily home practice.

Is it for me?

Yes! Everyone can benefit from mindfulness. We all face pressures and stresses and can get stuck in our personal reactions. The things that stress and challenge us may not change, but the way in which we deal with them can shift, making it all feel easier. Being more aware and accepting of our thoughts and feelings means we are in a better place to make wise choices and deal with difficulties more effectively.

The evidence base on MBSR shows significant positive effects amongst participants suffering from chronic pain, fibromyalgia, MS, mild anxiety disorder, psoriasis and cancer. More than 100 papers have been written which indicate that the effects of MBSR are relatively long lasting especially if post course group practice is also offered.

Benefits

Most participants report that they gain lasting benefits, such as:

  • increased ability to deal with stressful situations
  • A greater capacity for relaxation
  • Increased sense of well-being and balance
  • More energy and enthusiasm
  • More self – confidence
  • More creative problem solving
  • Greater clarity and focus
  • increased concentration and attention
  • Increased sense of connection, meaning and purpose

How does MBSR work?

By practising in sessions, and by listening to guided meditations at home during the week, you learn, and integrate mindfulness into your everyday life.

MBSR Programme will provide you with:

  • lecture and discussion about main topics of each session
  • guided instruction in mindfulness meditation practices.
  • gentle streching and mindful movement
  • group dialogue and sharing in pairs or small groups
  • daily home assignments and journaling
  • guided meditations and handouts.

Course overview

  • 1 Session – What is Mindfulness?
  • 2 Session – Gathering the scattered mind
  • 3 Session – What is Stress? Bringing awareness to our patterns of reactivity to stress
  • 4 Session – The Shadow of Stress:  Wherever you go, there you are.
  • 5 Session – Responding instead of Reacting: Mind your thoughts
  • 6 session – Growing awareness of emotions
  • 7 Session – How can I be kind to myself?
  • 8 Session – A Mindful Life: Keeping your Mindfulness Alive
  • Mindfulness Day- a half a day silent retreat – Sunday or Saturday

When, where, fees and booking

Next course starts: 21/01/2019 17,45-19.45

Fees:

Early Bird: 260 Euro till 31/12/2018
Regular price: 300 Euro
Couples/family: 500 Euro per couple (250 Euro per person)
Students: 250 Euro, for students till 30 y.old

It is also possible to pay for the course in installments, please enquire about affordable payment options by contacting me.

 

This includes:

  • Pre-course interview by phone or skype to orientate you to the course and answer any questions you may have. Please allow max. 30 min for this.
  • Mp3’s to support your home practice
  • Extensive Participant handbook

 

BOOKING & MORE INFO
To guarantee your reservation we will require down-payment ticket of 20 Euro (via eventbrite or direct transfer).The remaining amount shall be paid after the pre-course interview.bank transfer (write me for the account details).
If you have any questions please contact me:

e-mail: mindfuljoanna@gmail.com
skype:joanna.nogaj.work

Where
Aquariana practice and seminar center. Am Tempelhofer Berg 7D, 10965 Berlin KREUZBERG
Transport:
U 6 – Platz der Luftbrücke, Ausgang Mehringdamm – 3-4 min.
U 7 – Mehringdamm – 8-10 min.
Bus 104 – U-Platz der Luftbrücke – 5-7 min.
Bus M 19 – U-Mehringdamm – 7 min.
The studio is in the backyard, 4 th floor.
It is a beautiful specious studio for workshops and holistic therapies.

 

What to wear/bring

We will provide all equipment and course materials. We recommend that you wear loose clothing, It is good to take layers off if you are too hot or put layers on if you are too cold. Please bring comfortable shoes to change or walk in socks. There is a changing room available.

One-2-one MBSR

If, for whatever reason, you are unable to attend a MBSR group course I offer one to one sessions which can be arranged to suit your personal needs and schedule. You will receive a full introduction to mindfulness practice and how to apply it. More details you will find here.