Coming To Mindfulness 8 Week Mindfulness-Based Stress Reduction (MBSR) Mindfulness Meditation & Mindful Self-Compassion Classes taught by Certified Mindfulness Meditation MBSR Instructor Winter Weekend Retreat Day March 4, 2018 at the Wigwam Resort in Litchfield Park, AZ (Free to previous MBSR participants) Spring 2018 schedules are starting to be posted!
What is Mindfulness? Mindfulness is the awareness that comes from intentionally paying attention without judgment to our moment by moment experience through our thoughts, body sensations, and emotions. Practicing mindfulness allows you to live with less stress and greater physical and emotional well-being. Mindfulness practice has demonstrated an improved ability to respond rather than react to stressful situations with old habitual behavior patterns that are often not helpful and sometimes harmful. In recent years the field of Neuroscience has demonstrated positive changes to structures in the brain, improved immunity, less inflammation, and most recently positive genetic benefits in individuals who practice Mindfulness Meditation. With practice Mindfulness has the potential to create the spaciousness and clarity needed to evaluate situations, see options, and respond rather than react. What are Mindfulness Classes? Mindfulness classes are classes that teach mindfulness skills through experiential practice, dialogue, and specific activities that help participants understand & practice the elements of mindfulness. There are a few primary mindfulness classes that have been researched: The 8 wk Mindfulness-Based Stress Reduction Class, commonly known as MBSR, designed by Dr. Jon Kabat-Zinn at the University of Massachusetts Center for Mindfulness in 1979, Mindfulness-Based Cognitive Therapy commonly known as MBCT, developed by Zindel Segal, Mark Williams, and John Teasdale based on Dr. Jon Kabat-Zinn's MBSR program and is primarily used by counselors during therapy for relapse prevention, and the 8 wk Mindful Self-Compassion (MSC) course developed by Dr. Kristen Neff, a self-compassion and mindfulness researcher from the University of Texas along with Dr. Christopher Germer. Coming To Mindfulness teaches both the 8 week MBSR and MSC classes. We do not offer counseling services or MBCT. What are the benefits to learning and practicing mindfulness? Research on these programs has demonstrated benefits including but not limited to the following: Stress reduction, Improved Sleep Less anxiety, Decreased episodes of depression, Decreased chronic pain & an increased capacity to manage chronic pain, Lowered blood pressure & heart rate, Lowered levels of cortisol (stress hormone), Decreased inflammation, Increased clarity, Improved ability to concentrate, Improved sense of well-being, Increased self-compassion and compassion for others What should I look for in a Mindfulness facilitator & class? Because mindfulness is learned in an experiential format, it's important to look for a facilitator that has had a daily personal mindfulness meditation practice for several years, educated in teaching Mindfulness, MBSR or MSC from a reputable university (there are several in the country offering teacher certification), and is either certified through the university or in the certification process. With so many people wanting to jump on the mindfulness bandwagon it's important to know that your facilitator has had a strong daily personal practice and a solid education in the training of MBSR or MSC, and is pursuing certification. Why are the classes typically 8 weeks long? Classes meet one evening each week for eight weeks because reactions to stress are often deeply en-grained behaviors learned and re-enforced over years, sometimes even decades. We in the field of mindfulness education often refer to Mindfulness as a simple concept that is not necessarily easy to learn. It takes practice. We teach the 8 week class because we understand this about human behavior, what it takes to create behavior change, and we are dedicated to teaching researched programs that can offer maximum participant benefits. Each week we build on the skills of the previous week, providing individuals with the foundation they need to continue on their own at the end of the 8 weeks. We offer an added bonus- Once a participant has completed either MSC or MBSR they can return to any of the all day retreats free of charge. How do I know which class is right for me? The 8 week MBSR program is a great class that will meet the needs of most individuals seeking less stress, a more calm, clear, creative sense of well-being, are attending for health reasons, or are being referred by their physician or provider. Mindfulness is one of the three elements of Self-Compassion and is therefore a great class to take prior to attending the MSC class. Research demonstrates that human beings find it easier to show compassion to others rather than themselves. The 8 week Mindful Self-Compassion class is great for individuals who tend to have a strong self-critical voice. It is often helpful to discuss the various classes offered with your mindfulness facilitator during the enrollment call. Who should attend?Anyone wishing to live life more fully with less stress and less self-criticism can benefit from attending MBSR & or MSC classes. Many participants are referred by their physician, mental health provider, physical therapist, family member, friends, or individuals who have previously attended. Participants often attend who are experiencing increased emotional stress in the form of anxiety, depression, and panic attacks, or are experiencing physical stress in the form of chronic pain, chronic medical conditions including but not limited to diabetes, cardiovascular disease, arthritis, back pain, and auto-immune or inflammatory conditions worsened by stress. It is important to discuss your particular reason for attending with our MBSR or MSC facilitator prior to enrolling to ensure that the class is a good fit for you at this time. All potential participants are required to complete a telephone interview with a facilitator prior to enrolling in the class. To get started click the link below to complete the contact form or call 623-680-1879 and an MBSR Facilitator will be in contact with you.