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MBSR Portland, Mindfulness Basics, Easing into Change
Taking the Sting Out of Stress.
Mindfulness Based Stress Reduction-MBSR
An 8-week class & day
retreat
Over 30 years of research prove MBSR's
effectiveness in taking the sting out of stress. Developed by renowned author and researcher, Jon Kabat-Zinn, this class
introduces a variety of practices to deepen awareness of our physical, emotional, and cognitive responses to life's
ups and downs. Left unchecked, stress takes a toll on our physical and emotional health.
The good news is that MBSR significantly reduces the harmful effects of everyday hassles as well as the
bigger life crises. You'll learn how to manage your life and relationships with increased calm, clarity
and ease.
What to expect. Each session offers information, guidance, and first hand experience for
learning everyday awareness skills and meditation practices for reducing stress. Sessions are similar to those
briefly described below under Basics of Mindfulness, Levels One and Two. More detail and practice opportunities
are provided in the MBSR program.
Small class sizes allow for individual attention and
support. You'll receive your own Home Practice Guide and two CD's to help you create a daily routine outside
of class. Dress in loose-fitting, comfortable clothing.
Location, Current Schedule & Registration
Basics of Mindfulness,
Levels One & Two
Ideal for people with limited time schedules
or as an introduction to the MBSR program described above. No matter how busy you are, you'll find effective
ways to minimize your stress while maximizing the health restoring moments in your life.
What to expect. Each class offers practical, easy to use tools for integrating
mindfulness practices into everyday living. As these practices become more second nature, you'll find yourself meeting stressful
moments with less reactivity and more mental clarity and emotional calm.
Level One Sessions
1. Mindful Eating; Body Awareness Meditation;Informal Mindfulness
in Everyday Activities; Addressing Five Hindrances to Practice
2.
Exploring Automatic Reactions; Tools for Pausing & Making Choices for effective responding to stressful situations; Tools
for Interrupting the Reaction Chain;Body Scan Meditation
3. How Thoughts Influence
Mood;Tools for Staying in the Present; Seeing & Listening Meditations; Using the Breath as an Anchor to the Present
Moment; Mindful Gentle Yoga & Stretching
4. The Brain
and Neurobiology behind stress; How Thoughts Trigger a Physical Stress Response; Urge Surfing; Walking Meditation; Mountain
Meditation
Level Two Sessions
1. Finding Acceptance
and Compassion; Using the Breathing Space to Reduce Stress; Working With Barriers to Practice; Awareness of
Breath, Body, Sounds, & Thoughts Meditation
2. Mindful Communication;
Maintaining your center in interpersonal relationships; Observation of Thoughts Meditation; Identifying Your Stress Signatures;
Reaction Chain- Tools for Choosing the High Road vs the Low Road; Mindful Parenting
3.
Evaluating Daily Activities - Tools for Maximizing Nurturing Moments & Mitigating the Stressful Ones; Identify
How Stress is Invited Into Our Daily Lives via food, transportation, media, people, and activities; Sitting
Meditation
4. Stages of Change Overview; Tools for Maintaining and
Sustaining a Daily Practice; Observing and Being With Physical and Emotional Discomfort; Loving Kindness Meditation
Location, Current Schedule & Registration
Fees and Policies
Mindful Foundations for Making Life Changes
An 8-week class & full day retreat A decision to make a behavioral
change in your life is a powerful step in transforming long established habits and patterns of thinking. This class
describes the stages of change process and supports you as you overcome obstacles to reaching your goal.
What
to expect. Each week you'll learn about the dynamics of the change process and the science behind successful
behavior change. Hands on learning offers practical skills to build on your strengths, reinforce your success, and make
lasting change possible.
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