what is the mbsr?
MBSR is short for Mindfulness-Based Stress Reduction. It is an 8-week program that uses mindfulness practices to help reduce the effects of stress, anxiety & depression.
The Mindfulness-Based Stress Reduction program is an in-person, experience led program. We meet once a week and you will be asked to practice daily for the duration of the program. The practices will include formal mindfulness meditation exercises (such as mindful walking, mindful movement, body scan & breath meditation), informal practices to do in your daily life and awareness promoting homework assignments. The program also includes one silent meditation retreat day.
This 8-week mindfulness meditation training program has been in existence since 1979 when Dr. Jon Kabat-Zinn started offering meditation classes to help patients who were falling through the cracks of the medical system. Medication did nothing to alleviate their suffering, but meditation did. Ever since, the MBSR has been used as a way to scientifically study the effects of mindfulness. Studies have found it to relieve many stress-related conditions.
Who is the mbsr for?
The Mindfulness-Based Stress Reduction program (MBSR) is for anyone who:
- experiences stress
- experiences anxiety
- feels disconnected from themselves
- has experienced depression
- doesn’t feel like their best self
- is feeling like they’re not showing up for their life
- never gets a break from their mind
- experiences chronic pain or illness and wants to learn to manage their pain symptoms better
- Is always wondering if they’re doing it right with an app, and want meditation classes with a real life person to guide them.
In short, if you want to learn mindfulness, MBSR is for you.
Who is the mbsr NOT for?
The MBSR is for (almost) everyone.
However, the following caution is important:
The mindfulness-based stress reduction program will require you to show up for the classes every week & for yourself everyday. If you’re going through a time of very high stress (i.e. just experienced a loss of a job or a loved one, just experienced trauma, just started your recovery journey …), it may be best to wait until your life stabilizes before you commit to these practices.
If you do not believe in your capacity to commit to the practices day in day out, you may be better served to a smaller, less intensive program to start.
Because mindfulness meditation leads us into a direct experience of ourselves, if you have any unworked through trauma, have Major Depressive Disorder or another major psychiatric illness, the MBSR may not be right for you at this time. If this describes you, please bring this up with me during our one-on-one consult.
What kind of guidance can i expect during these meditation classes?
Since 2009, I have experienced mindfulness from many different angles: as a researcher during my M. Sc. in neuropsychology, as an energy healer during the last 6 years and as a meditator myself.
This experience has left me with a deep respect for the resilience, beauty, intelligence & wisdom inherent in each human being (even when we’re at our most vulnerable).
I firmly believe you can transform your relationship with your mind and yourself through mindfulness meditation and I will provide you with the structure for you to see it and believe it as well. I will provide guided meditation practices during class, educational pieces about stress & clear homework assignments in between meetings. This includes guided meditations for you to do at home.
I also have a deep appreciation for how difficult it can be to practice and to face what comes up. This is normal. Part of the guidance is leading discussion of the practices (including neutral observations, wins & challenges) and welcoming any questions that may arise.
During this mindfulness meditation course, my aim is to give you the space & structure you will need to practice as well as the safety to know that it’s okay not to be perfect at this and to keep imperfectly trying.
I am, however not a mental health professional. If help is needed at this level, it is your responsibility to reach out to an appropriate professional.
Inge broer, m.sc.
Mindfulness Teacher & Energy Healer.
The tentative next dates for the Mindfulness-Based Stress Reduction program are:
8 Friday evenings from 6:30pm – 9pm, starting May 15, 2020.
Saturday, June 20, 9:30am – 4:00pm.
The tentative location for the next MBSR is:
260 Rue Elgar, (Nun’s Island) Verdun, QC H3E 1C9, Canada
The regular rate for the Mindfulness-Based Stress Reduction program is $625 tax incl.
At the moment, it is at a special rate of $575 tax incl.
how to sign up:
To sign up, your name, e-mail address, phone number, address, & full payment is required. Get started now.
Sign up for the Mindfulness-Based Stress Reduction Program
What will happen next:
After you sign up, you will answer a few questions, watch a short introduction/welcome video + book an appointment to speak with Inge, your teacher. This is mandatory and ensures you are a good fit for this program. If you are not a good fit, you will receive all your money back within 48h, including the administrative fee.
frequently asked questions:
What if I've never meditated before?
Absolutely no problem. It will be my pleasure to introduce you to the practice. The MBSR covers all the basics, you don’t need to know anything going in. If on the contrary you’ve had a meditation practice for a while, you will still benefit from the MBSR.
Will this get weird?
You may face some discomfort here and there, but generally: No :). The practices we teach in the MBSR are secularized. That means the religious aspects of the practice have been stripped away.
You also don’t have to sit in lotus position, mindfulness meditation works just as well sitting in a chair or lying down.
You are also encouraged to keep a healthy skepticism and try these practices for yourself. You are not required to believe anything.
what if this doesn't work for me? (i really can't clear my mind!)
Good news/Bad news: Almost nobody can clear their mind! The mind simply isn’t made to do that, what does happen eventually is that the voice can slow down.
Meditation is not about clearing your mind. Rather, you learn to handle your inner experience in new ways.
It is possible you feel more stressed in the beginning. For many of us, our inner world is uncharted territory and it can be stressful to start seeing what’s there. After a certain period, the benefits kick in.
You are encouraged to bring your challenges & concerns in the group and we will work with them. They are expected. This is a difficult (but worthwhile) path.
how much practice will i have to do? (and what if I can't find the time?)
These are meditation classes, so your homework will be very important. You will be asked to practice between 20 and 40 minutes of formal mindfulness meditation each day. On top of this you will have informal activities to do during the week as well.
The more you practice, the more benefits you will reap.
Yet, I acknowledge that finding (or creating) the time to practice is a major challenge. Stressful lives are often busy lives. As far as I’m concerned, if you’re able to find even one extra minute each day to practice, I can count that as a success.
But this is not for me. This is for you. You will practice for you. You are only truly accountable to you. It will be entirely up to you to find/create the time.
You will not be kicked out or frowned on if it proves to be tremendously challenging. It simply IS challenging. Even if you don’t meditate a single second in between classes, you will still be welcomed back every week.
what happens if i miss a session or need to quit the class?
It is OK to miss one session. Send Inge an e-mail at email@example.com to check in and catch up.
If you miss more than 2 sessions in a row, I will have to ask you to quit the class and join a next group. There will be no refund unless some major life event prevented your presence.
In the event you need to quit the class, I will ask you what the reasons are for your quitting. If it is because of unforeseen difficulties with the practices themselves, I may ask to see if you’re willing to work through them in a variety of ways and stick with it.
I see it as my job to take a stand for the part of you that signed up for this course and wants the benefits of the practice.
I therefore ask that you take your commitment to yourself seriously.
In the end, the decision is yours.
can i reach out if i'm having trouble?
There will be built in times during the weekly meetings to discuss challenges and difficulties. You are encouraged to bring up your challenges then. If it is too private, you can write to me at firstname.lastname@example.org or ask me your question after class.
Any meditation questions are always welcome. Beyond that, if you need help from a health professional, you will be encouraged to find help.