MBSR for Beginners

MBSR

Mindfulness for Beginners Training

Welcome to the MBSR Mindfulness for Beginners Training

Mindfulness-Based Stress Reduction training was developed at the University of Massachusetts Medical School by Jon Kabat-Zinn. This mindfulness training consists of 4 lessons or modules that can be completed in as little as 4 weeks or at your own pace. We recommend that you take your time and work according to your learning requirements. Each lesson contains 5-6 topics that take about 1-hour to complete with optional daily practices. Learning about mindfulness and most importantly practicing mindfulness is a very individual experience and should be enjoyable.

Jon Kabat-Zinn

“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”  Jon Kabat-Zinn

It is the non-judging part that is the kicker, we have ideas and opinions about virtually everything. Consciousness coloured by our likes and dislikes. All highly conditioned, habitual behaviours really come down to this: do I like it or not, do I want more, or do I want to less? This is below the surface of awareness and it runs our lives.

What Is Mindfulness?

Mindfulness meditation is a practical self-awareness training practice. We learn to let go of negativity, calm our minds and relax the body. It combines meditation with the practice of mindfulness. It involves feeling the safe sensations of the breath.

“Practice sharing the fullness of your being, your best self, your enthusiasm, your vitality, your spirit, your trust, your openness, above all, your presence. Share it with yourself, with your family, with the world.”  ― Jon Kabat-Zinn 

MBSR mindfulness for beginners training  

Module 1 – Learn to surf and reduce stress
Module 2 – The role of self-responsibility
Module 3 – Developing focus & concentration
Module 4 – Adding mindfulness into everyday life

Module 1 – Learn to surf and reduce stress (Total time: 60 min.)

“You can’t stop the waves, but you can learn to surf.”  ― Jon Kabat-Zinn

Introduction

This 1-hour MBSR training includes the establishment of a learning contract with the participant. We are experientially introduced to the mindfulness of breathing, and the body scan. This week’s home practice is a guided body scan for 15 minutes as a means of beginning to learn to become familiar with mindful awareness of the body and how to reduce stress by becoming more present.

Challenges and difficulties are workable and we learn to surf the waves of the mind through mindfulness practice. Mindful awareness, defined as paying attention, on purpose, in the present moment, non-judgmentally, is fundamental to this work since the present moment is the only time anyone has to perceive, learn, grow or change. 

  1. Opening meditation (5 min.)

This practice helps us to become aware of body sensations, emotions, and thoughts in the present moment. Becoming present reduces stress and enables us to make better decisions.

 

  1. Guided internal reflection and learning contract (15 min.)

What are you here for?
What is your intention?
What do you really want?
What has brought you here?
What are your expectations of the program?

 

  1. Abdominal breathing (10 min.)
  • For 10-minutes notice the breath and practice moment-to-moment awareness. Introduce comfortable postures for lying down: corpse pose and sitting in a chair. Focus on the feeling of the abdomen rising and falling with the in-breath and out-breath, mindfully ‘experiencing’ the breath.
  • Non-judgmentally observing one’s breathing from moment to moment; and gently bringing one’s attention back to the breath and the present moment when it wanders. From mindfulness of breathing, we move into the guided body scan.
  1. Guided body scan (15 min.)

Please relax and enjoy our 15-minute introduction to the guided body scan where we lie on the floor or sit in a comfortable position. 

  1. Mindfulness training summary (5 min.)

We finish with a 5-minute internal reflection on our experiences of abdominal breathing, the body scan and MBSR training Module 1.

  1. Closing with guided meditation (10 min.)

We will end each session with meditation and practice ‘Stopping & Dropping‘.

Home practice:

Instructions for use of the 15-minute body scan recording for home practice.

  • Listening to the body scan recording – 6 days this week
  • Please try: 9 dots exercise
  • Practice abdominal breathing
  • Optional: read “Upstream/Downstream” by Donald Ardell