Mindfulness Courses – MBSR and MBCT
At Integral Therapy the Mindfulness Based Stress Reduction (MBSR) program is a combination of MBSR and Mindfulness Based Cognitive Behaviour (MBCT).
Although Mindfulness is primarily rooted in Eastern spiritual traditions, in recent years it has been brought together with aspects of western psychology to form a secular educational programme. Taught over 8 weeks, Mindfulness-based Stress Reduction (MBSR) and Mindfulness-based Cognitive Therapy (MBCT) programmes promote self-awareness, personal development and general well-being.
The 8-week Mindfulness-Based Stress Reduction Programme (MBSR)
The 8-week MBSR was developed in 1979 at the University of Massachusetts Medical Center (UMass) by Dr. Jon Kabat-Zinn. Since then the programme has been adapted by others in various psychological and medical settings to address the specific health needs of different groups.
Extensive research has shown that MBSR is beneficial to people with medical conditions (including chronic illness and pain, high blood pressure,cancer, vascular and respiratory disorders and many others), psychological distress (including anxiety, panic, depression, fatigue, and sleep disturbances) as well as in preventative medicine and wellness programmes. MBSR has become part of a newly recognised field of integrative medicine within behavioural medicine and general health care. Since it’s inception, more than 20,000 people have completed the MBSR programme at UMass. There are currently MBSR programmes running in 240 hospitals in the USA.
The course structure – a pre-course orientation (phone conversation or meeting), 8 weekly classes of between 2 and 3 hours in length (2hrs at Integral Therapy – the break is taken out) and a full Day of Mindfulness practice between weeks 5 & 7 of the 8 week course.
The 8-week Mindfulness Based Cognitive Therapy (MBCT)
These courses have been developed by Zindel Segal, Mark Williams and John Teasdale. Based on the MBSR programme and including aspects of cognitive behavioural therapy (CBT), the MBCT course was originally designed specifically for people who experience recurrent bouts of depression. Participants are taught skills to assist them in disengaging from habitual ‘automatic’ unhelpful cognitive patterns. The pattern of mind that makes people vulnerable to depressive relapse is rumination, in which the mind repetitively reruns negative thoughts. The core skill that MBCT is teaching is to intentionally ‘shift mental gears’. These Mindfulness-Based courses are not group therapy, but are educational in nature.
“The UK National Institute of Clinical Excellence (NICE) has recently endorsed MBCT as an effective treatment for prevention of depression relapse. Research has shown that people who have been clinically depressed 3 or more times (sometimes over twenty years or more) find that taking the programme and learning these skills helps to reduce considerably their chances that depression will return. The evidence from two randomized clinical trials of MBCT indicates that it reduces rates of relapse by 50% among patients who suffer from recurrent depression.”
(Ma and Teasdale, 2004., Teasdale et al 2000). The MBCT program has recently been shown to be as effective as antidepressants for recurring depression.
Mindfulness based approaches have also been used to support the treatment of addiction, cancer, eating disorders, chronic pain, anxiety, relationship enhancement in couples.
For more information contact – Denise 086 237 5619 – The next availability is for a course which starts on the first Wednesday of September 2019.
ABOUT THE MBSR/MBCT PROGRAMME
The programme consists of 8 weekly sessions and a one-day retreat. A lot of emphasis is put on daily home practice which will range from 15 to 40 minutes – this is supported by a workbook and audios.
The sessions offer guided instruction on Seated Meditation, Mindful Movement, the Body Scan and a 3-Minute Breathing Space. As well as these formal techniques, participants are encouraged to practice informally and are given suggestions to help integrate an attitude of ‘mindfulness’ into daily life.
Getting the most out of the course requires a certain amount of discipline. Keeping an attitude of gentleness, self-acceptance and self-care which participants are encouraged to cultivate and reminding ourselves that we are doing this to nourish and support our own health and well-being.
There is now an option to participant in this program online – for those who for whatever reason are not able to get away to attending sessions there is now the option to take part from the comfort of your own home.
The day retreat will still provide the opportunity to meet with co participants and there are also facilities to interact through the closed group page.
WHO IS THE COURSE FOR?
The course is suitable for everybody. We all experience difficulty in our lives and Mindfulness teaches us valuable skills for handling and managing difficult times. However, if you have recently experienced a significant upheaval such as bereavement, family breakup or diagnosis of a serious illness, it may be advisable to wait until you have regained a certain amount of stability…. at times of crisis you may need more focused and individual support; also, because the course itself makes considerable demands on time and energy, you are in a better position to give it your best shot during ‘normal’ times.
If you like the sound of Mindfulness Based Stress Reduction and think it might be a good time for you to embark upon this journey – that’s wonderful! Please complete the enclosed Application Form and return to me via email or post at your earliest convenience. Once I have received your application, I’ll contact you by phone to confirm your place and talk through the course in more detail.
NEXT AVAILABLE START DATE : Wednesday January 2020
Fee: €230 (€250 if paid in instalments)
This includes 8 evening sessions, a one-day retreat, workbook and 3 audios
(Every effort is being made to keep the course affordable – standard fee ranges from €300 to €400)
The online option is €180