Mindfulness Based Stress Reduction training

Periodically we offer MBSR training to the public. This training, when offered, is posted on out Meetup site. http://www.meetup.com/Universalus-Community/   This is not a certification course, but is offered to the public for personal use.

 Would you like to deepen your mindfulness practice? If so, this training can be of great benefit to you.

This training constitutes the core practice curriculum of mindfulness-based stress reduction (MBSR) offered by Dr. Jon Kabat-Zinn, Professor of Medicine Emeritus and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. The training can be used in conjunction with Dr. Kabat-Zinn's books, Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life , Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness, Coming to Our Senses: Healing Ourselves and the World Through Mindfulness. These can be purchased at your local bookstore or on Amazon. The books are not required to complete this training.

Thousands of people have used this program either alone or in conjunction with the books to develop and sustain a meditation practice based on mindfulness, and to benefit from its stress reducing, healing, and transformational potential when practiced regularly. The experience is based on the ancient practice of Insight (Vipassana) meditation. .
Each of the 10 sessions is approximately 75 minutes
Session 1: Body Scan Meditation. This is the first guided meditation program that people use in the Medical School Stress Reduction Clinic. The body scan is a closely guided journey through your body as you bring moment-to-moment awareness to every region in turn, starting with the toes of the left foot. It is done lying on your back if possible. Through regular practice, it can help you to enter and explore deep states of relaxation, become much more intimate and accepting of your body as it is, learn to work effectively with body sensations and feelings of discomfort and pain, and cultivate increasing powers of concentration (one-pointed attention) and mindfulness (a flexible, moment-to-moment, non-judging awareness).
Session 2: Sitting Meditation. Detailed guidance and instruction for the practice of mindfulness meditation in a formal sitting posture, either on a straight-backed chair or on the floor on a cushion. There are long stretches of silence interspersed within the guidance for you to practice on your own. Sitting meditation is the traditional core practice of mindfulness meditation.
Session 3: a range of mindfulness meditation practices. Three sitting meditations of varying lengths meant to be practiced in a sitting position, Sitting Meditations: 10 minutes / 20 minutes / 30 minutes

Session 4: 4 guided meditations done in a lying down position. Good to practice in the evenings before bed or early mornings when first waking up. 10 minutes / 20 minutes / 30 minutes

Session 5: A guided "mountain" and a guided "lake" meditation. These images are used in the service of strengthening one's understanding of mindfulness practice. They speak to deep aspects of the psyche and support the cultivation of silence, stillness, resolve, and wakefulness. Mountain Meditation: 20 minutes / Lake Meditation: 20 minutes

Session 6: Silence with Bells: at 5, 10, 20, and 30 minutes. Helps in practicing on your own without guidance, yet keeping track of the time without looking at a clock. Silence, with bells at random times up to 30 minutes. Helps in developing calmness and equanimity (non-reactivity), as the bells ring at irregular intervals, sometimes loudly.

Session 7: Guided meditations on Dr. Kabat-Zinn's new book, Coming to Our Senses: Healing Ourselves and the World Through Mindfulness. It begins with the cultivation of mindfulness of breathing (the "breathscape") and mindfulness of body sensations (the "bodyscape") (a) Breathscape (20 minutes); (b) Bodyscape (20 minutes); (c) Breathscape and Bodyscape, with more silence and less guidance (20 minutes).

Session 8: The cultivation of mindfulness via the experience of hearing whatever is coming to the ears (the "soundscape") and to the experiencing of thoughts and emotions unfolding from moment to moment (the "mindscape"). This includes a lying down meditation in the yogic corpse pose, specifically designed to help us learn how to cultivate mindfulness while lying down, to actually learn how to fall awake to the full range of our present moment experience by "dying" to the past and the future, rather than, as so often happens when practicing meditation while lying down, inadvertently falling asleep. (a) Soundscape (27 minutes); (b) Mindscape (20 minutes); (c) Dying Before You Die ? Corpse pose meditation (30 minutes).

Session 9: Features the practice of choiceless awareness (the "nowscape"), in which we let go of selecting specific objects of attention to feature in the field of awareness and to be mindful of, and instead, invite our awareness to be so spacious that it includes anything and everything that might arise in any present moment, just as a mirror does not choose what to reflect but reflects whatever comes before it. Also features instructions for mindful walking meditation, which can be practiced on your own once you have listened to the instructions. (a) Choiceless awareness / Nowscape (30 minutes); (b) Walking Meditation Instructions (10 minutes).

Session 10: Features an extended loving kindness meditation, directed both inwardly and outwardly, in which we cultivate intimacy with the landscape of our own heart, the heartscape and open to its capacity for deep nurturance, empathy, and healing for ourselves and for others . It also includes a guided meditation on how to bring mindfulness effortlessly into every aspect of everyday life, into what you might call the lifescape. When all is said and done, perhaps this is the most profound and most important of all these practices, and will make the most difference in your life and the lives of those you love and care for. (a) Lovingkindness / Heartscape (47 minutes); (b) Mindfulness in Everyday Life / Lifescape (12 minutes).

The fee for each session is 30$, Payment in full for all 10 sessions must be made prior to the beginning of the first session.

The classes are held at 2-B Oakway Road, Timonium, MD 21093.