MBSR - Mindfulness Based Stress Reduction
Mindfulness is the ability of every person to be attentive in a special way: to be conscious and present in a friendly way, in every moment, without judgment, conscious of the urge to react to life’s situations. MBSR has been developed over 40 years, at the Stress Reduction Clinic of the University of Massachusetts Medical Centre. Today it stands as the most researched program representing Mindfulness in the field of psychology and it may be the most widely practised form of mindfulness anywhere. It has been successfully utilized with appropriate modifications in a number of settings such as schools, athletic training programs, professional programs, and the workplace. The optimal form and its delivery method depend critically on local factors and on the level of experience and understanding of the people undertaking the teaching.
Benefits
Become conscious of your prevailing emotions, thoughts and behavior
Became conscious of the automatic pilot-the subconscious drive
Discover the belief system that commands you
Reduce stress levels
Learn to let go of unhealthy expectations
Develop self-compassion
Build resilience the ability to recover from life’s misfortunes
Create positive outlook of others and experience
Develop attention
Cultivate Generosity
Business Trainings
Personal Development & Parenting
MINDFULNESS MATTERS-THE SITTING FROG
Description
The mindfulness matters, awareness training is a concrete and systematic program developed for children by Eline Snel. It is an adaption of the adult program Mindfulness Based Stress Reduction. The latter has been developed by Jon Kabat-Zinn in the 1970’s and ample evidence exist to support its efficacy. The program is designed to help the child’s inner development by cultivating such skills such as attention, concentration, patience, friendliness, and tolerance. By developing the child’s awareness, the child is then able to focus attention consciously in the current moment and without judgement. This makes it easier to deal with the weather conditions (emotional states) in their life.
The method involves four manuals each one representing an age group. The groups are:
Green- 4 to 8 year olds
Red -9 to 11 year olds
Yellow -12 to 14 year olds
Blue- 14 to 19 year olds
The instruction is done in 8 weekly lessons, each one-hour long.
Benefits
Concentration to increase, strengthen our “mental muscle” for bringing focus back where we want it, when we want it.
Test Anxiety is managed
Active listening is introduced
Emotional regulation – impulsive behaviour is reduced
Resilience- less reactionary behaviour to stress or the behaviour of others
Negative thoughts and worrying disappear
Fears and depression decrease
Calming-relaxation, calm, and good sleep increase
Compassion-friendliness and respect towards yourself and others increases, more confidence
Business Trainings
Personal Development & Parenting
MINDFUL PARENTING
Mindfulness-Based Stress Reduction (MBSR) is a well-defined and systematic person-centred educational approach. It uses relatively intensive training with mindfulness at the core of the program to teach people how to take better care of themselves and live healthier and more adaptive lives. Mindfulness requires the effective use of the present moment in becoming more AWARE of the appropriateness of particular choices. The core of the program has been adjusted to enable parents to use mindfulness techniques as an exploration tool into their parenting practises. It will introduce them to the benefits of mindfulness as a parenting approach as well as to ways that would enable to support their child at home.
Session 1: Automatic parenting
Session 2: Beginner’s Mind Parenting
Session 3: Reconnecting with the body as a parent
Session 4: Responding rather than reacting to parenting stress
Stress 5: Parenting patterns and Schemas
Session 6: Conflict and Parenting
Session 7: Love and Limits
Session 8: A mindful path through parenting
Benefits
Develop more intentional and mindful parenting
Understand Judging Vs. non Judging
The difference between Doing Vs. Being mode
How to be with negative experience instead of avoidance
Discover preconceptions of their child
Avoid putting labels on the child
Discover the positive qualities of the child
Self-compassion in a stressful parenting situation
Automatic reactions exploration
Understand reactive parenting patterns
Insight on how parents childhood experiences affect their parenting
Learn to accept our limitations based on our own experiences.
Conflicts an opportunity for growth and closeness with children
Responding to breach of limits from a place of awareness
Discover the inherent capacity for love-No matter what
Business Trainings
Personal Development & Parenting
MINDFUL BASED COMPASSIONATE LIVING
Compassion is - like mindfulness – a human capacity inherent in all of us. For various reasons this capacity is not in everybody so well developed but fortunately it can be cultivated and deepened through practice
The program consists of 8 sessions of 2 hours which are given weekly or with longer intervals. Between the 6th and 7th session an extra silent session can be offered to deepen the practice. Participants commit themselves to set aside an hour daily for practice at home with the help of a workbook and audio-cd’s. The structure thus reflects a basic mindfulness course.
The acknowledgement of pain and suffering as part of human life and insight into how our brains evolved to help us survive.
Understanding the three basic emotion regulation systems: the threat system, focussed on safety and self-protection; the drive system, focussed on acquiring satisfaction, resources and rewards; and the soothing system, focussed on ‘safeness’, contentment and social bonding.
How the three systems can get out of balance by influences from outside, but also from inside, for instance through harsh self-criticism and shaming.
Common humanity: sensing our shared human condition; and what we did not choose is not our fault.
How imagery can influence the emotion regulation systems and imagination exercises can help restore the balance by strengthening our soothing systems and help to cultivate an inner helper.
Exercises how to compassionately motivate ourselves, pay attention, sense, think, reason, speak and act.
Exercises that help us discover what contributes to happiness, joy and gratitude.
Becoming familiar with the Four Friends for Life (loving kindness, compassion, sympathetic joy and equanimity) and discovering which of the four is the best helper in a given situation.
