Mindfulness-Based Stress Reduction (MBSR) is a secular 8-week training programme. Delivered in a group format, face to face or online via Zoom

(One-to-one mindfulness courses are also available, please email danny@jollymindfulness.com for details)

Background

The MBSR course has been delivered thousands of times internationally since 1979 in many diverse contexts, so has stood the test of time using the same fundamental curriculum.


How and What You’ll Learn

  • Establish a regular mindfulness practice for yourself and to learn how this can help us to manage stress, anxiety, low mood, chronic pain and chronic illness.
  • Learn mindfulness experientially through regular (guided) mindfulness meditation, reflective discussion, observational exercises.
  • Integrating mindfulness into everyday life. There are a variety of meditations in different postures: sitting, lying, walking plus gentle standing and lying movements, which can be adapted to suit individual needs.
  • Understand the nature and physiology of stress, what your particular stressors are.
  • Recognising the patterns of stress, worry and self-criticism that often generate more stress.
  • How to work with stress in a way which supports your wellbeing, by self-regulating emotions and moods in challenging situations.
  • Building more mindful, meaningful, communication, and relationships.
  • Group and individual exercises will help you learn self care tools, acceptance and kindness. To help you perform at our best, build resilience, and thrive

Like many training programmes, MBSR is usually delivered in a group format. This is a significant factor in cultivating mindfulness, as people inevitably learn from each other, recognising that stress is universal. However, group courses might not suit everyone so MBSR can also be facilitated on a one to one basis – please email danny@jollymindfulness.com to enquire.

MBSR is an essential foundational training if you want to train to teach mindfulness or include mindfulness in any other health or wellbeing work.


 


The Benefits

Are you suffering with stress, anxiety, low-mood, chronic pain or chronic illness? Or perhaps you are interested in experiencing a richer, more satisfying life?

Good news – This course can help! This is the ‘Gold Standard’ Mindfulness training, supported by over 30 years of peer reviewed empirical scientific research which indicates significant benefits:

    • Reduces the effect of psychological stress
    • Increases emotional intelligence, i.e. the ability to deal with difficult emotions (such as anxiety).
    • Increased ability to maintain concentration and focus.
    • Significantly reduces the adverse response to pain.
    • Improves mood and quality of life in chronic pain and chronic illness conditions.
    • A more robust immune system.

Read about the researched benefits of MBSR

 


What’s Included?

    • Eight weekly sessions of between 2 hours and 2.5 hours, plus an extended silent retreat day at a weekend – usually between weeks 6 and 7.
    • 1-hour pre-course group orientation session to help prepare you for the course, where you can ask questions about the course.
    • A live interactive group programme delivered in accordance with the recognised MBSR curriculum. This was designed to be delivered in this format, so a pre-recorded self-directed online programme is unlikely to be as effective.
    • Access to the teacher between sessions, plus time directly after sessions to check-in and ask questions.
    • Weekly emailed handouts, compiling to form a 60 page reference manual.
    • Downloadable audio files of the meditations for home practice, which is around 45 minutes per day for 6 days per week
    • A certificate of completion (attendance at a minimum of 6 sessions)

 

“Danny’s course has enabled me to take control of thoughts which were controlling my mind, moods, relationships and overall well-being, giving me a better understanding of how to manage thoughts and stress so that I am in control rather than the other way around. Truly a game changing course which not only stretches your understanding of mindfulness, but challenges your understanding of yourself and your own behaviours.”
Kirsty

Home Practice

As mindfulness is developed experientially, practising the meditations and observational exercises at home is a fundamental part of the course. There is 40 mins to 1 hour of home practice for 6 days per week, which underpins how we learn to respond to stress and difficulty in a different way using mindfulness. This helps us ‘un-learn’ the patterns of reactivity which are reinforcing distress and preventing flourishing in our lives. There will be an opportunity to discuss this each week with your fellow participants and the teacher, which people find supportive and motivating.


Why Choose MBSR and Jolly Mindfulness?


More information

  • Zoom course: The participants and teacher will be live and visible. There will be group and one-to-one interaction, just like an in-person classroom.
  • For effective teacher/group engagement, numbers are limited to 16
  • Participants will receive additional details before the course commences.
  • This course is not a treatment for specific psychological or physical conditions, and may not be suitable for anyone currently experiencing severe difficulties. Please get in touch if you have any questions

There is more information on our What is mindfulness?  page.


For a Zoom course you will need

    • PC/Laptop/Macbook or Tablet that is able to access Zoom. Phones will not be suitable.
    • A good quality webcam and microphone.
    • A stable surface for your equipment.
    • A reliable broadband, 4G or 5G internet connection, capable of running Zoom.
    • A private, and relatively quiet, space where you will not be disturbed.