

MINDFULNESS BASED STRESS REDUCTION
The participants are systematically trained in formal and informal mindfulness practices through:
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Guided instruction in mindfulness practices
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Gentle mindful movement
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Group dialogue
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Online resource materials and video conferencing
The MBSR program consists of:
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Orientation (required for enrollment)
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Eight weekly classes, 2.5 hours each
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One All-Day class between classes 6 and 7
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Daily home practice assignments for approximately 45 minutes each day
You must be willing to make a strong commitment to attend all classes and to practice daily home assignments for eight weeks.
"By the time you have been practicing for eight weeks, you will have enough momentum and direct personal experience with the practice to keep going with it for years, perhaps even for the rest of your life, if you choose to."
Jon Kabat-Zinn
Founder of MBSR
WEEK 1
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Bodyscan
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Raisin meditation
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Informal practices in daily life
WEEK 2
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Bodyscan
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Perception is key
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Attentional focus meditation
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Informal practices in daily life
WEEK 3
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Bringing awareness to pleasant events
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Mindful movement
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Sitting meditation
WEEK 4
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Bringing awareness to unpleasant events
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Understanding stress reactivity
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Mindful movement
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Sitting meditation
WEEK 5
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Midway reflection
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Mindful response to stress
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Sitting meditation
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Mindful movement
WEEK 6
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Mindful communication
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Sitting meditation
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Mindful movement
WEEK 7
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Paying attention to what you take in
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Personalizing practices
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Informal practices in daily life
WEEK 8
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Moving forward
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Sustaining mindfulness practice
