MBSR Program Online - MindCoachers

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Mindfulness-Based Stress Reduction Programme (MBSR)

A comprehensive 8-week, 64-hour programme with over 110 videos, 11 meditations and exercises, and a 100-page learning and practice guide.

Mindfulness-Based Stress Reduction

Online Mode

Learn how to turn stress into serenity through daily mindfulness practices that fit into your routine.
Discover the transformative impact of mindfulness and how it can change your life in just 8 weeks.
Enjoy personalised support that will guide you step by step towards profound and lasting change.

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240.00€

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Name:*

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Programme Content

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MBSR Consent Form 1 Form

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MBSR Consent Form

WELCOME TO THE MBSR PROGRAM

Introduction 2 Lessons

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Introduction to the MBSR Program

The MBSR Program: An Overview

Objectives and Program Outline 1 Lesson

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Program Expectations

How to Make the Most of This Program 4 Lessons

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Introduction to the Practice Program

The Value of Daily Practice

The Power of Habits

Mindfulness Practices

Building Your Meditation Routine 3 Lessons

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Your Meditation Routine

Overcoming Meditation Challenges

Establishing Your Daily Practice

Your Instructor 1 Lesson

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Your Instructor

WHAT IS MINDFULNESS?

Mindfulness Overview 3 Lessons

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Introduction to Mindfulness

What is Mindfulness?

One Step Forward or One Step Back

Definition of Mindfulness 3 Lessons

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Mindfulness by Jon Kabat-Zinn

The 9 Attitudes of Mindfulness

7 Meditation Myths

Mindfulness Practice Exercise 1 Lesson

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Mindfulness Practice Exercise

How Mindfulness Helps 3 Lessons

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How Mindfulness Helps

Today’s Challenges

Today’s Solutions

How MBSR is Taught 2 Lessons

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What is Mindfulness-Based Stress Reduction (MBSR)?

How is Mindfulness-Based Stress Reduction (MBSR) Taught?

Scientific Evidence for MBSR 2 Lessons

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The Science of Mindfulness

11 Research-Supported Ways Mindfulness Meditation Improves Health & Wellbeing

Learning/Practice Program 2 Lessons

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The MBSR Learning & Practice Guide

Health Considerations

Ready? Let’s Go! 2 Lessons

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Ready? Let?s Go!

Initial test – Mindfulness Scale

WEEK 1: THE BEGINNER'S MIND

Introduction 2 Lessons

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Welcome to Week 1 – MBSR

What is the Beginner´s Mind?

Formal Practice: Mindful Breathing 3 Lessons

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Abdominal Breathing

Abdominal Breathing Practice

Short Breath Awareness Practice

Formal Practice: Standing Mindful Yoga 2 Lessons

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Introduction to Mindful Yoga

Standing Yoga Exercises

Informal Practice: Mindful Eating 3 Lessons

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Introduction to Mindful Eating

The Grape Practice

Practice Reflection

Formal Practice: Body Scan Meditation 3 Lessons

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Introduction to Body Scan Meditation

Body Scan Meditation: Short

Body Scan Meditation: Long

Home Practice 1 Lesson

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Home Practice – MBSR – Week 1

Conclusion Week 2 2 Lessons

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Conclusion – MBSR – Week 1

Learning Guide – MBSR – Week 1

WEEK 2: ATTENTION AND THE BRAIN

Introduction 2 Lessons

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Reconnecting with the Present

Learning from an Example: The Dog and Its Owner

Reconnecting with the Present Moment 4 Lessons

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Awareness of Automatic Patterns

The Three-Step Mindfulness Process

Focusing Through the Body

Focusing Through the Mind

Formal Practice: Sitting Meditation 3 Lessons

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Breath Awareness

Seated Meditation – Posture

Seated Meditation

Informal Practice: Daily Activity and Calendar 2 Lessons

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A Daily Activity

Pleasant Events Calendar

Home Practice 1 Lesson

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Home Practice – MBSR – Week 2

Conclusion Week 5 2 Lessons

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Conclusion – MBSR – Week 2

Learning Guide – MBSR – Week 2

WEEK 3: DEALING WITH THOUGHTS

Introduction 1 Lesson

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Exploring the Body and Mind

Our Inner Experiences 6 Lessons

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Journey into Body and Mind

Sensations

Emotions

Thoughts

Categorizing Thought Patterns

Mind-Body Connection

Noticing and Naming Our Inner Experiences 2 Lessons

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Visualization

Key Mindfulness Task

Formal Practice: Supine Yoga 2 Lessons

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Introduction to Supine Yoga

Supine Yoga Exercises

Informal Practice: Mindful Walking 3 Lessons

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Introduction to Mindful Walking

Walking Mindfully

Walking Adaptations

Calendar of Unpleasant Events 1 Lesson

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Unpleasant Events Calendar

Home Practice 1 Lesson

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Home Practice – MBSR – Week 3

Conclusion Week 6 2 Lessons

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Conclusion – MBSR – Week 3

Learning Guide – MBSR – Week 3

WEEK 4: STRESS: RESPONDING VS. REACTING

Introduction 1 Lesson

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Introduction to Week 4 – MBSR

Understanding Stress 3 Lessons

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The Nature of Stress

Understanding Stress Reactions

Stress Response Modes

Stressors 3 Lessons

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Types of Stressors

Eustress and Distress

Chronic Stress

Reducing Stress Mindfully 4 Lessons

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Stress Awareness

Managing Stress Mindfully

Reducing Stress Factors

Refining Stress Response

Breath Balance 5 Lessons

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Breath Balance

Mini Breathing Exercises

Mini Breathing Exercises – Notes

Alternate Nostril Breathing

Alternate Breathing – Nadi Shodhana

Informal Practice: STOP Exercise 2 Lessons

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STOP: One-Minute Pause

Adopting the STOP Practice

Other Stress-Reduction Techniques 2 Lessons

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Body Techniques

Mental Techniques

Home Practice 1 Lesson

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Home Practice – MBSR – Week 4

Conclusion Week 4 2 Lessons

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Conclusion – MBSR – Week 4

Learning Guide – MBSR – Week 4

WEEK 5: DEALING WITH DIFFICULT EMOTIONS

Introduction 1 Lesson

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Managing Difficult Emotions

Basic and Complex Difficult Emotions 3 Lessons

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Identifying Emotions

Emotional Avoidance

Emotional Acceptance

Coping with Difficult Emotions 4 Lessons

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Accepting and Naming Emotions

Restoring Inner Balance

Dealing with Painful Emotions

Learning from Emotions

Formal Practice: RAIN Exercise 2 Lessons

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´Turning Toward´ Meditation for Difficult Emotions

An Overview of the RAIN Practice

Home Practice 1 Lesson

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Home Practice – MBSR – Week 5

Conclusion Week 4 2 Lessons

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Conclusion – MBSR – Week 5

Learning Guide – MBSR – Week 5

WEEK 6: MINDFUL COMMUNICATION

Introduction 1 Lesson

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Introduction to Mindful Communication

Foundations of Mindful Communication 2 Lessons

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Always Communicating

Understanding Mindful Communication

Awareness and Conflict Management 5 Lessons

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Agreement vs. Conflict

Exploring Conflict Management Styles

Inner Awareness in Communication

Nonverbal Communication Awareness

Understanding Others Perspectives

Practicing Mindful Communication 1 Lesson

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Mindfulness in Conflict Situations

Formal Practice: (STAR) Visualization for Mindful Conflict Resolution 2 Lessons

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STAR Visualization Exercise

STAR Method for Conscious Conflict Resolution

Formal Practice: Mountain/Lake Meditation 2 Lessons

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Mountain Meditation

Lake Meditation

Home Practice 1 Lesson

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Home Practice – MBSR – Week 6

Conclusion 2 Lessons

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Conclusion – MBSR – Week 6

Learning Guide – MBSR – Week 6

WEEK 7: CULTIVATING KINDNESS AND GRATITUDE

Introduction 1 Lesson

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Introduction to Week 7 – MBSR

Cultivating Kindness 3 Lessons

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Understanding Kindness

Applying Kindness in Daily Life

Deepening Kindness Practice

Cultivating Gratitude 3 Lessons

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Exploring Gratitude

Practicing Gratitude Techniques

Deepening Gratitude Awareness

Formal Practice: Loving-Kindness Meditation 1 Lesson

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Loving-Kindness Meditation

Informal Practice: Gratitude Journal 1 Lesson

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Gratitude Journal

Home Practice 1 Lesson

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Home Practice – MBSR – Week 7

Conclusion Week 7 2 Lessons

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Conclusion – MBSR – Week 7

Learning Guide – MBSR – Week 7

WEEK 8: DEVELOPING YOUR PERSONAL MINDFULNESS PRACTICE

Introduction 3 Lessons

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Final Test – Mindfulness Scale

Introduction to Week 8 – MBSR

Key Reflection Questions

Developing Your Unique Practice 2 Lessons

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Transition to Self-Guided Practice

Encouraging Individualization

Embracing Lifelong Mindfulness 2 Lessons

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Lifelong Learning

Conclusions

Home Practice 2 Lessons

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Home Practice – MBSR – Week 8

Learning Guide – MBSR – Week 8