Mindfulness Based Stress Reduction Program

Eight classes over eight weeks, including a six-hour meditation retreat at the midway point.

Who Can Benefit

Mindfulness-Based Stress Reduction (MBSR) is for all of us. It is designed for “regular people” dealing with the inevitable stress and challenges of being alive. Highly respected in the medical community, MBSR is seen as a complement to traditional medical and psychological treatment—not a replacement. The curriculum has been proven effective in helping individuals receiving medical treatment or anyone living with chronic pain, anxiety and depression, cancer and disease, work and family pressure, eating disturbances, or heart disease. The valuable skills learned during the eight-week program prove beneficial throughout life’s journey, helping participants better manage and understand stress, pain, challenging situations, and difficult emotions.

 

Location 

Do East, 14 Cedar Street, Suite 107a, Amesbury, MA

Practitioner

Lisa Dorval

 

 

Mindfulness-Based Stress Reduction, developed by Jon Kabat-Zinn, PhD., at the UMass Medical School, is rooted in the integration of Buddhist teachings and yoga studies with the scientific findings of Western medicine. MBSR assists participants in cultivating mindful awareness and living. The curriculum combines guided instruction in mindfulness meditations, interactive presentation, and group dialogue. Participants learn to draw upon their innate strengths when faced with life's challenges.

Class Details

 

Begin Your Journey at the Introductory Class on March 17th, 6:00 pm-7:30 pm.

(This introductory class is free and required for successful completion of the program.)

8 Consecutive Tuesday Evenings 6:00 pm – 8:30 pm

 

Do East 

14 Cedar Street, Suite 107a

Amesbury, MA 

Continuing Education credits available for Health Care professionals

Cost

 

Introductory Class – Free

8 classes + Mindful Retreat - $300 

Includes homework materials
and practice recordings.

(27 hours classroom time)

Full Payment due March 17th
at Introductory Class.  

 ​​​

Cancellation Policy

A $50 administrative fee will be deducted from refund when notification is received after March 20th at 6:00 pm. Once classes begin, refunds are not available except in the case of severe illness. Payment received can be applied to a future course.

 

Pre-registration for orientation is requested as space is limited. 
 

 Curriculum

Orientation

This free information session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.

Week 1

Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You'll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.

Week 2

Perception is key in mindfulness—how you see things (or don't see them) will determine in a large part how you respond. This week's session and practices will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.

Week 3

In this session, you'll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you'll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.

Week 4

By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You'll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.

Week 5

At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.

Week 6

Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You'll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You'll gain direct experience of a variety of styles for more effective and creative interpersonal communication.

Week 7

Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You'll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.

All Day Retreat

This day-long guided retreat will take place between weeks six and seven. The intensive nature of this six-hour-plus session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life, while simultaneously preparing you to utilize these methods far beyond the conclusion of the program.

Week 8

In the final week of the program, you will have a complete review of everything you've learned over the course, with an emphasis on carrying the momentum you've built forward into the coming months and years. You'll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.