“In this very moment, no matter what your condition or situation, you have within you all the resources you need for growing, healing, and working with stress, pain, illness, and the everyday challenges you are facing. A growing body of scientific evidence supports the reality of a mind-body connection and recognizes that learning and practicing mindfulness can positively affect your health and wellbeing- physically, mentally, and emotionally."
—Saki F. Santorelli, EdD MA, Director Center for Mindfulness, Professor of Medicine, UMass Medical School
DATES – MARCH 14 – MAY 9 Wednesdays - 7pm - 9pm
APRIL 28 - Day of Mindfulness Retreat - 10am - 3:30pm
Wednesday Class Dates: March 14, 21, April 4, 11, 18, 25, May 2, 9
PLEASE NOTE - there is no class March 28!
LOCATION - M’Illumino Studio, 6921 Roosevelt Way NE, Seattle WA 98115
Conveniently located near East West Bookshop and Whole Foods in Ravenna
WHAT IS MINDFULNESS?
The practice of paying attention in a non-judgmental way to whatever is happening in the moment, and learning to relate to both internal and external experience with acceptance, relaxation and curiosity.
So much of life is spent thinking about the past or planning for the future that we miss what is happening in the here-and-now. We tend to be on “auto-pilot” - not really being aware of what we are thinking, feeling or doing. Diminished awareness of the present moment severely limits our ability to live to the fullest and to respond to situations with awareness rather than reacting automatically. Learning to purposefully pay attention to what goes on in our mind and body helps us choose how to respond mindfully.
Mindfulness is about cultivating our innate ability to be mindful and aware. It helps foster a different relationship with the things that challenge us in our lives, by accessing our ability to be non-judgmental, compassionate, patient, present and aware.
WHAT IS MINDFULNESS-BASED STRESS REDUCTION?
An 8-week course of guided instruction in the mindfulness practices of meditation, body awareness and mindful yoga, based on the renowned program by Jon Kabat-Zinn PhD at the Stress Reduction Clinic of UMass Medical School.
Through instruction and practice, you will learn skills that can increase your ability to relax, improve your ability to cope more effectively with stressful situations, and enhance your ability to cope with pain and difficulty.
This highly participatory, practical course includes guided instruction in mindfulness meditation practices; gentle stretching and mindful yoga; interactive group dialogue and discussions; daily home assignments and materials for home practice.
YOU WILL LEARN TO:
- Recognize your stress patterns and “triggers” and how stress affects your life.
- Overcome old habits of reactivity and learn to respond mindfully.
- Learn mindfulness approaches to manage physical, emotional, or psychological stress and difficulty in an effective way.
- Connect with your own wisdom and learn to relax tension.
- Develop tools to work with and transform stressful situations.
- Communicate more effectively and improve your relationships.
- Re-establish balance in your life.
- Improve your health, and restore a sense of well-being and ease to your life.
BENEFITS
The majority of people who complete the MBSR Program report:
- an ability to cope more effectively with both short and long-term stressful situations
- less reactivity to daily stress and an increased ability to relax
- lasting decreases in physical and psychological symptoms
- reduction in pain levels and an enhanced ability to cope with chronic pain and illness
- less anxiety and improved self-esteem
- greater energy and enthusiasm for life
WHO WIIL BENEFIT FROM THE MBSR CLASS?
This class may be of benefit to you if you are experiencing:
- Stress - job, family, health, financial or relationship stress
- Excessive worry, anxiety or panic
- Depression
- Chronic pain or illness
- GI distress - irritable bowel syndrome
- Heart disease, high blood pressure
- Sleep disturbances
- or for those who feel physically well but feel life is "out of control" or "not in balance"
This class is NOT appropriate if you are
- severely depressed or suicidal
- addicted to alcohol or other drugs or substances
- in crisis or experiencing extreme symptoms
This MBSR class is not a substitute for professional medical treatment. If you are experiencing any of the above please seek professional help right away.
COMMITMENT
Extensive research has proved the effectiveness of this class for many people. Please note however, that this research is based on those who have participated fully in the 8 -week program. Before registering, take a moment to assess your commitment to attending the 8 weeks of class and the Day of Mindfulness as well as practicing the assignments at home. It is strongly recommended that you only register if you feel willing to make this commitment to yourself, as you will then receive the most benefit.
Absence - Occasionally, class members have to miss a class for various reasons. If you know that you will miss more than 1 or 2 classes, it would be better to plan on attending the MBSR program at another time, when you have more time available. If you are highly motivated to attend the class, and know that you will miss a class or two, you may also speak to the instructor to see if it is possible to still attend and make up for any missed classes by scheduling individual mindfulness sessions with the instructor (at an extra charge).
What Participants Say About the MBSR Class
“This class is a step by step guide to unwind your mind and relax your body. Erica brings a spacious heart and fine mind to each class. Her presence and voice inspire the inner spaciousness we all seek through mindfulness practice. If you are looking for a trustworthy guide to come closer to the quiet within, you will find that guide in Erica.” —C. Bailey.
“It has taught me to become aware of my daily life and how I am reacting to the situations in my life. It has also given me an anchor and center to focus on in times of stress –breathing! Learning to let go and not struggle or judge is what leads to moments and periods of relief. When you take time for the practice, you will open yourself up to peace and joy in just being quiet and still. Thank you Erica, I am aware of how influential this class is in my life, and I so appreciate your guidance and tenderness.” —A.A.
“It has helped me very much to embrace “just as it is” thinking. Acceptance was an attitude I needed. Also, it’s been very helpful to be in a group while we meditated. Thank you for your excellent contributions toward wellness!” —Anonymous
Read more...
Questions? - please read FAQs for commonly asked questions.
REGULAR TUITION - $290 includes
- 8 weekly 2 hour classes
- Day-long Mindfulness Retreat – April 28
- Mindfulness Manual and Educational Handouts
- 3 MP3s of Mindfulness Meditation, Body Scan and Mindful Movement/Yoga.
Reduced Tuition - $260 – if you are experiencing financial stress which makes it challenging for you to attend this class, you may pay at this rate. It is an honor system - you do not have to explain your situation.
REFUND POLICY
Withdrawal from the program up to February 29 - fees refunded minus $50
Withdrawal from the program after February 29 - fees refunded minus $100
Withdrawal from the program after March 14- no refund
TO REGISTER
STEP 1 - Pay Tuition
STEP 2 - Complete the Confidential Information Form and Submit.
NOTE: Your registration is only complete when both steps are completed: I have received your payment AND the completed Confidential Information Form.
STEP 1
Pay Tuition by clicking the “PAY NOW” button. This will take you to a PayPal site. Note - you do not need a PayPal account - you can pay with any major credit card. Contact me if you are unable to pay online.
Regular Tuition $290
Reduced Tuition $260 | |
STEP 2
ONCE PAYMENT IS PROCESSED,
YOU WILL BE REDIRECTED TO THE NEXT STEP FOR REGISTRATION.
YOU MUST COMPLETE THE CONFIDENTIAL FORM AND SUBMIT.
This form is secure and will be Encrypted in Transit
NOTE
- If, after reviewing your Confidential Registration Form and speaking to you in person, it is determined that the class is not appropriate for you, and you must withdraw from the class, your entire payment will be refunded to you via PayPal.
- If your payment and registration is received after the class is already full, your tuition will be refunded and you will be invited to be on the Wait List.
INFORMATION LINKS
FLYER- Spring 2012- Mindfulness-Based Stress Reduction Class
