Mindfulness for Beginners (1-wk)
Focus: Seven helpful practices for our emotional well-being.
My Mindful-Stress (19 min)
Mindfulness Exercises (5-8 min)
Mindfulness for Anxiety (videos 1-10)
Formal Course (fee)
Mindfulness-Based Stress Reduction (8-weeks, $198)
Focus: The full University of Massachusetts Medical School, MBSR program.
Features of Training:
- Start anytime & No tests or essays
- Self-paced and done at your convenience.
- Email supported & ‘Certificate of Completion’
Benefits of Mindfulness:
- Greater energy and enthusiasm for life
- Reductions in anxiety and depressed mood.
- An ability to cope with short and long-term stress.
Full course support is available by:
- Phone: 1-519-648-2985
- Email: TheMindfulCoach@gmail.com
Mindfulness Training Benefits
Reasons why people train in Mindfulness Based Stress Reduction:
- GI distress
- Chronic pain
- Anxiety and panic
- Sleep disturbances
- High blood pressure
- Compassion Fatigue
- Stress — job, family or financial
Studied Benefits of Mindfulness Training
- Cognitive benefits
- Emotional benefits
- Physiological benefits
- Increased self-awareness
- Increase in positive thoughts
- Increased ability to concentrate
- Increased capacity for empathy
- Increased capacity for compassion
- Lower blood pressure and pulse rate
- Increased ability to regulate emotions
- Increase in ability to be non-judgmental
- Increased brain activation in regions associated with positive thoughts and mood
Thank you very much for answering my questions. I’m relieved to know I will have continued access. Even though I’ve completed the training and mindfulness is a regular part of my daily practice, I still use some of the exercises as guides.
In terms of changes mindfulness practice has made, there are far too many to state. I’m 49 years old and have suffered from generalized anxiety disorder most of my life. I’m a mother of three. Married. A social worker.
I can honestly say that my anxiety has been significantly reduced over the past year as a result of mindfulness practice, primarily by anchoring me in the present moment and helping me observe rather than react to my anxiety and distress. It’s helped me deal with my fear of flying, and I’m taking my daughters on a plane at the end of April, which I never would have done before. It’s helping me surf the emotional waves of grief and worry as I prepare for my 18 year old to leave home. It helps me to be fully present to my clients, and to my own thought, feeling and body responses during sessions.
It’s facilitated effective communication with my spouse, family and colleagues as I listen and observe, giving myself time to process and respond appropriately. It’s expanded my awareness of pleasure. It’s reduced my sense of shame and judgment. It’s helped me to be aware that everything I am, and everything I do, is enough – just the way it is. And for a professional woman and mother who has spent a huge portion of her life feeling inadequate and overwhelmed and afraid, that has been life-changing. It’s a very well constructed online program – organized, easy to use, clear, gentle, supportive. The changes haven’t happened overnight.
Indeed, this is a lifelong journey, and it’s been wonderful. I would certainly recommend it.
Thank you very much for everything,
I thoroughly enjoyed your course, and was happy to attend an eight say silent retreat at the Insight Mediation Society.
What I did learn has and still continues to be tremendous in my everyday life. I find that I am using mindfulness throughout the day. I will notice when I am feeling anxious, and just make a mental note, which then helps to decrease the anxiety level. Since I have been a practitioner of gratitude and self compassion for many years, I found your exercises quite helpful in fine tuning my approach. I am thrilled to have gone through your eight week program which is really a program for life! Thank you for all that you do in making such a differences for so many.
With gratitude, J.
Ross – What seemed to be most helpful?
It is difficult to say which I found most helpful, they all offered something that is important. The body scan was helpful to listen to because it made it easier to go through each section of the body. I enjoyed the yoga videos and the guided meditation regularly. I also enjoyed the instruction. To say one is more helpful would seem to leave out another important element. What makes this a great program is all the parts working together to complete a whole experience and picture. I found that doing this course before going to IMS was wonderful because it felt to be a continuation on what I was experiencing through the course. In fact I felt that the experience at IMS was more profound because the past months before I had been doing these exercises daily.
Thank you again, J. Asheville, NC
I just wanted to let you know that I have completed the MSBR course. I had this week off so I engaged in a home “Mindfulness Retreat.” My mind and my body feel so fulfilled from this course. It has opened up so many aspects of my life that I discovered I have strength, courage, and compassion. It has also gently show me areas where I could use some practice, (body scan).
I am a much more positive, grateful and all around happy person as a result of this course. It was very engaging. I enjoyed the way there was a nice mix of audio, video and text. That way it was not too overwhelming.
There was no need for me to be sad because it ended though. I plan on revisiting the material as a part of my life. Once just isn’t enough.
Please email me the certificate of completion when you have a chance to do so. I will need to submit it to my principal.
Thank you again for this amazing course.
BC, Amherst, NH
What is Mindfulness?
Broadly defined, mindfulness is learning how to use our natural mental faculties of attention & intention. We first bring a non-judgmental attention, to our daily life experiences. Then we choose a wise intention, to match any of our life experiences. This deeper understanding of our life, results in more health & happiness. As we practice mindfulness we have less stress & more calmness, clarity and choices.
What is MBSR Training?
Mindfulness training is a way of learning to consciously and systematically work with stress, pain, illness, and the challenges and demands of everyday life by not turning away from them but learning how to be resilient with and through them.
Mindfulness is already within the human experience. A deep internal resource of attention, intention and attitude that is available to us. Mindfulness is patiently waiting to be used in the service of learning, growing and healing.
“It is indeed a radical act of love just to sit down and be quiet for a time by yourself.” -Jon Kabat-Zinn
HISTORY of MBSR:
Mindfulness-Based Stress Reduction (MBSR) was founded by John Kabat Zinn at the University of Massachusetts Medical Center in 1979. MBSR has now spread to multiple populations including health professionals and medical and nursing students, as well as in numerous settings including work places and educational institutions.
Mindfulness is not:
- Mindfulness is not religious.
- Mindfulness is not something that one gets or acquires. It is already within the human experience.
- A deep internal resource of attention, intention and attitude. That is available to us and is patiently waiting to be observed and used in the service of learning, growing, and healing.
The 4 basic MBSR practices are:
- The Body Scan- mindful attention while lying down
- Mindful Walking- mindful attention in daily life and activities
- Mindful Sitting Meditation- mindful attention while sitting still
- Mindful Stretching- mindful attention while stretching or doing yoga
The lessons are highly participatory and includes:
- Poetry and Articles
- Gentle stretching and mindful yoga
- Audio’s with 22 practices and practice forms
- Daily home assignments- at least 45 minutes a day
- Guided instruction in mindfulness meditation practice
- Inquiry exercises to enhance personal awareness in everyday life
- Instruction on stress response and stress hardiness models and research
ENROLL NOW – Fall Special
$299 (33% off)
“Mindfulness is a life skill.”
-G Ross Clark, C.C.P.,