Mindfulness-Based Stress Reduction (Mbsr)

Learn Mindfulness-Based Stress Reduction (MBSR) including personal practice and teaching skills

What you'll learn
Mindfulness-Based Stress Reduction (MBSR)
Use mindfulness to reduce stress
Deliver the 8-week MSBR programme to others
Develop a personal mindfulness practice
Use core practices like breath, body scan, yoga, eating and walking

Requirements
This course teaches the fundamentals and requires no previous experience with MBSR

Description
Mindfulness-Based Stress Reduction (MBSR) is an eight-week programme that will change your relationship with stress, help you better cope with difficulties and open up a new way of looking at life.This course is suitable for both individuals looking to undertake the eight weeks and mental health professionals looking to deliver MBSR. It will take you step-by-step through the eight weeks including all of the practical exercises. We will also cover teaching skills and theories & frameworks for those looking to deepen their understanding and teach mindfulness to others.On the course, we will cover:What is mindfulness and how does it workStep-by-step through the eight-week programmePractical exercises in video and audio formTeaching skillsTheories and frameworkMBSR is not to be undertaken lightly: the original programme developed by Jon Kabat-Zinn involved a 2.5-hour weekly group session and 45 minutes per day of home practice. This course has been adapted for both group and individual learning but maintains that basic structure of a main weekly session and daily home practice.Mindfulness is a way of changing the way we experience the world. It allows us to switch out of our usual way of thinking: constantly thinking, problem-solving and worrying, and start experiencing and living instead. We do this with mindfulness practices that help us pay attention to the present moment.Students who complete the entire course, including practical exercises and teaching modules, will be eligible for a certificate accredited by the International Association of Therapists (IAOTH).This course specifically teaches the Mindfulness-Based Stress Reduction (MBSR) programme. If you would prefer a wider view of mindfulness, you may also wish to consider the Mindfulness Teacher Training and Meditation Teacher training courses. CBT practitioners may also wish to consider the Mindfulness-Based Cognitive Therapy (MBCT) course.

Overview
Section 1: Introduction

Lecture 1 Welcome

Lecture 2 Course goals and outline

Lecture 3 How to use this course

Lecture 4 Course handbook

Lecture 5 Meet your instructor

Lecture 6 Student community

Section 2: What is mindfulness?

Lecture 7 Mindfulness practice exercise

Lecture 8 Mindfulness overview

Lecture 9 Definition of mindfulness

Lecture 10 How does mindfulness help?

Lecture 11 Is mindfulness relaxing?

Lecture 12 How Mindfulness-Based Stress Reduction (MBSR) is taught

Lecture 13 Evidence for Mindfulness-Based Stress Reduction (MBSR)

Lecture 14 Strengths and limitations

Section 3: Week 1

Lecture 15 Introduction to week 1

Lecture 16 Introduce yourself

Lecture 17 Sitting in mindfulness

Lecture 18 Brief breath awareness practice

Lecture 19 Brief breath awareness reflection

Lecture 20 Standing yoga practice

Lecture 21 Adaptions for yoga

Lecture 22 Standing yoga reflection

Lecture 23 Mindful eating

Lecture 24 Raisin practice

Lecture 25 Raisin reflection

Lecture 26 Body scan practice

Lecture 27 Body scan reflection

Lecture 28 Homework tasks

Section 4: Week 2

Lecture 29 Introduction to week 2

Lecture 30 Yoga and body scan

Lecture 31 Seeing practice

Lecture 32 Ways of seeing

Lecture 33 Breath awareness practice

Lecture 34 Breath awareness reflection

Lecture 35 Informal practice

Lecture 36 Pleasant events calendar

Lecture 37 Homework tasks

Section 5: Week 3

Lecture 38 Introduction to week 3

Lecture 39 Breath and body practice

Lecture 40 Breath and body reflection

Lecture 41 Lying-down yoga practice

Lecture 42 Lying-down yoga reflection

Lecture 43 Walking practice

Lecture 44 Adaptations for walking

Lecture 45 Walking reflection

Lecture 46 Unpleasant events calendar

Lecture 47 Homework tasks

Section 6: Week 4

Lecture 48 Introduction to week 4

Lecture 49 Advanced standing yoga practice

Lecture 50 Advanced breath and body practice

Lecture 51 Advanced breath and body reflection

Lecture 52 Understanding stress

Lecture 53 Biology of stress

Lecture 54 Reactivity to stress

Lecture 55 Homework tasks

Section 7: Week 5

Lecture 56 Introduction to week 5

Lecture 57 Yoga, awareness and reflection

Lecture 58 Lengthening your practice

Lecture 59 Timing apps

Lecture 60 Stress reactivity reflection

Lecture 61 Circle of awareness

Lecture 62 Difficult communications calendar

Lecture 63 Homework tasks

Section 8: Week 6

Lecture 64 Introduction to week 6

Lecture 65 More yoga, awareness and reflection

Lecture 66 Communication styles

Lecture 67 Communication styles role-play

Lecture 68 Role-play scripts

Lecture 69 Noticing what we consume

Lecture 70 Homework tasks

Section 9: Week 7

Lecture 71 Introduction to week 7

Lecture 72 Different chair exercise

Lecture 73 Standing body scan practice

Lecture 74 Awareness and reflection

Lecture 75 Interacting with the world

Lecture 76 Taking control of your practice

Lecture 77 Homework tasks

Section 10: Week 8

Lecture 78 Introduction to week 8

Lecture 79 Practice and reflection

Lecture 80 Reflecting on the programme

Lecture 81 Going forward with goals

Lecture 82 Homework tasks

Section 11: Teaching skills

Lecture 83 Introduction to teaching

Lecture 84 Personal practice

Lecture 85 Screening

Lecture 86 Delivering in a group environment

Lecture 87 Contracting

Lecture 88 Facilitating group discussions

Lecture 89 Weekly agendas

Lecture 90 All-day retreat

Lecture 91 Closing ceremony

Section 12: Theory and frameworks

Lecture 92 Introduction to theory

Lecture 93 The Four Noble Truths

Lecture 94 Adult learning models

Lecture 95 Transformational learning

Lecture 96 Experiential learning cycle

Section 13: Conclusion

Lecture 97 Conclusion

Lecture 98 References

Lecture 99 Bonus lecture

Anyone looking to reduce stress,Teachers and professionals looking to deliver MSBR

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