MBSR is an 8-week group and individual experiential learning program consisting of 8 weekly group sessions lasting 2.5-3.5 hours as well as an “all-day” (e.g. 8:45 a.m.– 4:30 p.m.) session between the 6^th and 7^th weekly session.

You learn about and practice different forms of mindfulness in class and at home on your own. This includes:

Formal practices

• yoga
• sitting meditation
• body scan
• walking meditation

Informal practices

• mindful eating
• mindful speaking and listening
• mindful daily activities

Topics discussed in group sessions include:

• stress
• our physical, emotional, cognitive, and behavioral reactions to stress
• and more effective and skillful responses to stress

In addition, we explore what it means to take care of ourselves and flourish, how to relate to ourselves and others more effectively, and what it might be like to nourish behaviors and activities that express our innate capacity for wellbeing.

Besides guided practice and small and large group discussions in class, you will have access to recordings for guided home practice as well as handouts for formal and informal practice assignments.

Comfortable clothing that allows for unrestricted breathing is helpful for practice and group sessions.  There are no scheduled breaks during class, but you are invited to take care of any personal needs (such as bathroom, food, water, medications) as you wish.  Eating lightly before class and refraining from the distraction of eating during class is encouraged unless there is a medical or similar need.

Daily home practice is an important part of the program and can consist of up to 45 minutes of guided formal practice as well as other exercises, activities, or practice that does not require a recording.  Total daily practice time can be 60 minutes or more.  Although this is clearly a significant time commitment, you will likely surprise yourself and realize considerable benefits if you take on this challenge.

Attendance at all 9 group sessions is crucial and if you miss more than one class, you are encouraged to drop out and participate in a different cycle/program.

Benefits

Many physical, psychological, and emotional health benefits of MBSR have been reported in scientific literature. Altough not all of the highest quality, this body of literature is increasing exponentially in size and provides good support for the many benefits of a regular mindfulness practice. Similar to physical exercise, a variety of benefits are obtainable, depending on the type, frequency, and consistency of one’s program. Both individual studies as well as summaries of the existing literature are available, but beyond the scope of this webpage.

Some examples of specific benefits of the MBSR course itself include:

Increased awareness and ability to concentrate.

Discovering new ways to cope more effectively with existing conditions, difficulties, pain, or suffering.

Learning to take better care of oneself.

There is no guarantee or promise of any particular results from participation in the MBSR course.  Instead, emphasis is on your active engagement in the program.  You are encouraged to assume the role of a scientist investigating their area of interest: with openness and curiosity, suspension of judgement and a sense of healthy questioning.  It is more important for you to experience for yourself whatever is happening, rather than for the instructor to tell you what may or may not happen as a result of your participation in the course.

Although relatively rarely seen, the following is a discussion of some of the potential ‘risks’ of participation in the MBSR course:

Physical risks

The primary physical risk involves the practice of mindful yoga, though the yoga practiced in MBSR is less physically demanding than most typical yoga classes in the community.

If you hear guidance you know is not appropriate for your body or condition, or if anything causes significant pain, the appropriate action is to disregard the instructor and either:

• modify the pose/movement,
• rest and imagine doing the pose/movement,
• or notice and acknowledge any thoughts or emotions that may arise in the experience of not doing the pose/movement.

In mindful yoga, we explore our physical limits by exploring the edge of those limits, but not going beyond.  This is done slowly and with sensitivity.

Being aware of the body from moment to moment, even in everyday situations, is an essential aspect of MBSR.  The formal yoga sequences are a structured way of developing greater body awareness, and as such, are awareness practices rather than practices to develop a specific form or alignment that is often emphasized in other types of yoga.

Modifications or adaptations to poses/movements are offered to meet the variety of capacities in class and you are encouraged to modify poses/movements as you wish.

Consulting with your healthcare provider, especially if you have physical conditions or limitations, about what activities are most appropriate for you is encouraged.

Emotional risks

Feelings of sadness, anger, or fear could seem or become stronger as practice develops, since paying attention in a conscious way – perhaps for the first time – can highlight emotions.

A history of trauma, abuse, significant recent loss or major life changes, or addiction to substances may heighten emotional reactions.  Please speak with the instructor if this occurs, and together you can determine the best course of action (e.g. modifying practice, dropping the course, waiting for another time when acute symptoms may be less).

Participants may make discoveries about themselves that they may not like.

Participants may be challenged and find themselves facing the unknown.

Experiential learning is often non-linear; participant’s symptoms can sometimes worsen, particularly in the early weeks of the program.  Even with regular practice, participants may feel like “nothing is happening.”  This is normal and a typical aspect of any learning process.  Participants are encouraged to speak to their instructor with any concerns.

Other people in your life

It may be a challenge to set aside the space and time to do this practice; requesting assistance from family, friends, and/or co-workers may be supportive.

You may experience changes in reactivity, behavior and communication, and family, friends, and/or co-workers may be uncomfortable with these new behaviors or attitudes.

You may find your relationships change as attention deepens and new behaviors evolve.

Time

Finding time to make a new habit of mindfulness practice can be challenging; it’s normal to have the idea that there is not enough time for practice.  You often find, counterintuitively, that setting aside time for practice increases your sense of spaciousness in the rest of the day.

If any of the following are true for you, please consider postponing participation in the course until the issue(s) has been addressed or you have specifically discussed these concerns with the instructor.

• Active addiction problems
• Significant difficulty with the English language
• Active suicidality
• Active psychosis
• Uncontrolled PTSD or anxiety
• Uncontrolled depression
• An attitude of wanting a “quick fix” without investing time and energy
• An inability to commit to attending classes
• An inability to interact in the group in a healthy way