Mindfulness-Based Stress Reduction (MBSR)
Overview
Mindfulness-Based Stress Reduction is a group-based 8-week course (plus one week for orientation), in which participants learn to relate differently to stress, develop self-awareness and cultivate kind attention and equanimity; through the practice of mindfulness. It was originally designed by Jon Kabat-Zinn, University of Massachusetts Medical Center, empirically supported to reduce stress and pain in participants (originally done with patients with chronic illnesses). Today, it is offered to people in all sectors as many people have benefited from this practice.
Current offering
This course is not currently running. Please contact me if you or your group is interested in participating.
Why Practice Mindfulness?
Mindfulness practice is known for the many benefits it may provide, including:
fostering a more skillful relationship to life's stressors and unpleasant events;
cultivating self-awareness - awareness of the nature of our body, mind and emotions;
developing the ability to work with difficult emotions from a new, kinder perspective;
and much more.
Course Information
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In this 9-week program (1 orientation, 8 class sessions & 1 day-long intensive), you will learn how to practice mindfulness and how to develop skills to work with the challenges and difficulties of everyday life. Self-care and awareness of one's needs is emphasized in each session.
This course includes:
- Guided instruction in Mindfulness Meditation in the established MBSR curriculum
- Gentle stretching and mindful movement practices
- Group dialogue and discussions aimed at enhancing awareness in everyday life
- Daily home assignments
- Downloadable home practice audio files
- A home practice workbook
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This course is delivered online via Zoom. This doesn't mean that you have to do the course at a desk. If possible, create the space first, then invite the computer ;).
Participants will be invited to do a variety of activities like mindful movement, lying down meditations, sitting meditations and interaction with participants and the group.
Participants are encouraged to have a space where they can sit comfortably and also do some light stretching on a yoga mat or small carpet. If you have limited space, you can still do the adapted movements sitting in a chair or standing.
For best results, a computer and good internet connection are requested, as participants will be asked to use their video. Cellphones and tablets are discouraged if they can be avoided.
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Mindfulness is essentially a practice, so it requires some commitment on your behalf. You will be asked to make the commitment to show up to class, practice on your own from week to week (about 45-60 minutes per day for best results) and you will have some simple homework assignments. In truth, it is a commitment to yourself and your well-being. It is completely understandable how difficult it is to carve out time to add yet another "to-do" on our already full list. However, the practice and commitment to practice is essential to the program and if you do not think that you can make the commitment, it is best not to start at this time. We do ask that you attend the first and last sessions as obligatory.
What you are asked to commit to:
Orientation Session
Eight 2-2.5h weekly sessions
One all-day session to deepen your practice
Daily home practices - between 45-60 minutes per day.
Readings and reflection
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MBSR is not psychotherapy or a substitute for psychological treatment. There are however many therapeutic effects of this practice. It is important to differentiate between the two and have realistic expectations. Although the debate is ongoing, some mindfulness exercises may not be ideal for those who are dealing with a psychiatric disorder or severe depression (particularly if it is in an acute phase); or for those who are having suicidal thoughts. To be on the safe side, if you are in psychiatric treatment or therapy, please consult with your doctor or therapist to know if their support is needed or if this program is right for you at this time, before signing up. If you are having thoughts of suicide please seek help near you immediately: https://en.wikipedia.org/wiki/List_of_suicide_crisis_lines
Mindfulness practice will teach you how to be fully aware and present in each moment, and be with whatever arises. This comes with many benefits, however, sometimes this involves facing difficulty or unpleasant events, as they arise in the present. In this practice, we cultivate attitudes of curiosity, non-judging and kindness in order to do so. Turning towards difficulty is the key to reducing dissatisfaction and unhappiness. Developing your ability to see unpleasant events as they arise will create a space for you to deal with them before they become more intense or take over your nervous system.
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This course is offered at a one-time rate of 89€ (reduced from 220€). This is a highly reduced rate because this edition of the course will be recorded for assessment purposes. Utmost care will be taken so that participants faces will not appear on the recording (only voices). Participants will be asked to give permission for this purpose.
Scholarships are also available for the unemployed or anyone who needs one at this time. Please specify in the comments on the form below.
PLEASE ONLY SIGN UP IF YOU KNOW YOU CAN ATTEND ALL (or most of) THE CLASSES AS SPACES ARE LIMITED. Missing one session would be acceptable, but not the first or last class. Missed classes are non-refundable.
Cancellation Policy
A full refund will be returned if Victoria Fontana Mindfulness is notified of your cancellation prior to the start of and up to the first session. There is no refund for cancellation as of session 2. Participants needing to withdraw after course start (session 2 or beyond) will have the option to attend their remaining sessions in a later course offering within the next calendar year (from course start date), if available, only upon written request before their original course ends.
Try a sample practice
Body Scan For Managing Stress
This is a 15-minute MBSR Body Scan. The body scan can help us relate differently to stress and intense feelings in the body and in life. As always, care for yourself and follow my guidance if that is right for you. If you need to shift from my guidance because a sensation is too intense, please feel free to do so. You can always come back to the breath as a focus. It is suggested to do this meditation lying down, but it can also be done sitting or standing.
What participants have to say…
The Teacher
Victoria Fontana, MSc, M.A., PCC, is an MBSR/MBCT instructor (ATP level) by the University of Bangor, Wales, where she earned an MSc in Mindfulness-Based Approaches. She has been teaching meditation and mindfulness for over 9 years. Victoria is also certified in CBRT - Compassion-Based Resilience Training, by the Nalanda Institute for Contemplative Science. She holds a certificate in Contemplative Psychotherapy from Nalanda and was trained as an Advanced Mindfulness Consultant by the Escuela Española de Desarrollo Transpersonal, in El Escorial, Spain, accredited by the European University of Miguel de Cervantes, Valladolid. She holds an M. A. in Education from the University of Washington.
Victoria has been an educator for over 20 years, currently an adjunct professor at IE University, where she teaches for the Center for Health, Well-Being and Happiness. She teaches Mindfulness and Compassion both privately and for the Mindfulness and Health Institute. She is also an Executive & Leadership Coach at Harvard Business School, in Higher Ed and other global organizations.
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