Mindfulness based stress reduction (MBSR)

Jon Kabat-Zinn, PhD, developed the formal mindfulness practices that now make up the MBSR course. He founded the Center for Mindfulness in Medicine, Health Care, and Society, in 1979. Bringing MBSR into the mainstream of medicine and society.  

Practising mindfulness can benefit us in many ways, mentally, physically, emotionally and it can support us to enjoy life and our relationships more fully.  Studies have shown that regular meditation reduces anxiety and depression and it can also improve memory. It has been found to be effective in reducing the impact of chronic pain and it bolsters the immune system.

How much of your time do you spend worrying about something that happened in the past, that you can’t change? Or fretting about the future (often to find that the thing you were so anxious about didn’t happen after all!). We also spend a lot of time ruminating, analysing, denying, and pushing away what is happening in our lives, don’t we? 

When we get lost in the past or future, we are not present. We are not living life here and now while it is happening. It’s like when we go on holiday, we can get so caught up in taking the perfect photo to put on social media, that we don’t really pay much attention to the stunning landmark that is actually right in front of us. Or when people go to concerts, they often watch most of it through the screen on their phones. Our minds can be like this, not really paying attention to our DIRECT experience, here and now.

When we learn to pay attention to the present moment, we are training our minds to experience what is really here for us. But we do it with an attitude of curiosity and kindness, so that if something feels challenging (and would usually be a cue for us to dive to the fridge or put the TV on), we are more able to be present. Why does this matter?  

When we are present with our moment to moment experience, we step out of autopilot. Have you ever driven from A to B and on arrival had that awful realisation that you don’t even remember driving or paying attention to the road? That is what it is like to be on autopilot. 

As we grow up, we learn a lot of patterns of behaviour, most served a purpose at some point, but a lot of our habits eventually become more of a hindrance than a help. When we are in autopilot mode, we aren’t aware of what we are doing half the time, it’s only afterwards when we realised we snapped at someone or ate food we wished we hadn’t or pushed ourselves too hard. This can leave us feeling out of control and stressed.  

When we learn how to pay attention to THIS moment, we give ourselves more choice, in real time. “Do I really want to do that, or will it bite me on the bum?”. We get to really experience the fullness of life and with an attitude of self-care and care for others.

The things we hide from don’t disappear just because we don’t want to experience them. In fact, the more we turn away from what is here for us, the more we become afraid and anxious in our lives, and things can snowball and feel scary. Instead, we learn to be fully present, without judgement and without getting caught up in our thoughts and emotions. 

When we learn through mindfulness how to turn towards those difficult things, we can feel empowered and more in control. We get curious about how our minds are full of thoughts that are not facts. We learn to have a looser grip on our opinions and develop a more expansive view of life.

“When people say "Let it go," what they really mean is "Get over it," and that's not a helpful thing to say. It's not a matter of letting go - you would if you could. Instead of "Let it go," we should probably say "Let it be"; this recognises that the mind won't let go and the problem may not go away, and it allows you to form a healthier relationship with what's bothering you.” Jon Kabat-Zinn

Mindfulness practice isn't about pretending everything is ok, or stopping our thoughts and feelings.  It's about changing our relationship to them, so that we really get to live life fully, less fearful and more connected with ourselves, each other and the world around us.  If you have a nagging suspicion that your old patterns and behaviours aren't serving you anymore and that you are ready to make a meaningful change in your life, maybe now is the time to join my MBSR course

Session 1: What is Mindfulness? As long as we are breathing, there is more right than wrong with us.

Session 2: Perception & Creative Responding: How we perceive the world and ourselves influences our experiences.

Session 3: Mindfulness of the Breath & Body in Movement: There is both pleasure and power in being present.

Session 4: Learning about our patterns of Stress Reactivity: Where you go, there you are.

Session 5: Working with Stress: Mindful responding instead of reacting.

Session 6: Stressful communications: Interpersonal mindfulness.

Full-Day of Practice

Session 7: Lifestyle choices:How can I best take of myself?

Session 8: A Mindful Life: Keeping your mindfulness alive.