This is a starting point for your journey. If you're ready to explore, I'm ready to be your guide.
I'm inspired daily by what I experience in my own life through these practices. And this enthusiasm for these practices is what I hope to bring to others curious about exploring them for themselves. Opportunities to learn through meditation and mindfulness practices with me are expanding in 2017 and 2018 for adults and children.
You can also now opt for individual, couples, and small-group mindfulness sessions, or to follow the 8-week MBSR course. Workshops and courses around specific themes are also scheduled, and in development, this year. So stay tuned and be sure to subscribe!
8-week mbsr course in English
The 8-week Mindfulness Based Stress Reduction course is an evidence-based program (*see reference below), developed to introduce people to the theory and practice of mindfulness in a group setting and through a progressive curriculum.
Over the course of the 8 weeks, we introduce a mix of theory, meditation practice, and other exercises. Each week deals with a theme, for example, stress and the stress cycle, perception, working with difficult emotions and thoughts, communication, and kindness (towards self and others), often with specific exercises or reflections related to it. Between each meeting, we have "home assigments" consisting of both formal meditation practice and some informal practices that are meant to be woven in and throughout your daily activities.
How it works
Over the course of the 8 weeks, we will meet a total of 9 times. Classes are offered during the day and in the evening, depending on the particular course. We will have 8 weekly meetings of approximately 2-2.5 hours in length, and on a separate day (usually a weekend between the 6th and 7th meetings) we will have one half-day retreat between the hours of 10am and 3pm. You can expect the following over the course of our time together:
Private pre and post discussions of your intentions and wishes for a mindfulness practice
Guided instruction in mindfulness meditation practices
Mindful yoga instruction
Group dialogue and discussions that help illuminate our shared human experience and bring mindfulness into the everyday
Individually tailored instruction in mindfulness practice - working with your personal circumstances and challenges
Daily home assignments
Home practice meditations (available on my website or as MP3) and a home practice workbook
What is expected of me?
Committment to attending all sessions of the MBSR program and completing the "home assignments" are really key to the success of the program. It is best to commit to the course only if you foresee (as well as possible) your ability to attend the evenings sessions and the retreat day. For those who are committed to bringing a mindful practice into their daily lives, this can be understood as the training part of learning any kind of new skill. This time your skill is tapping into your inherent wisdom. The time you dedicate is the bread and butter that lends itself to a sustainable practice. Absences are sometimes unavoidable, however, and can be worked with.
What does it cost?
The cost of the 8-week MBSR course is 790chf for the entire course, including all course materials. Please note that many Swiss health insurance companies are now covering part of the cost through their supplementary insurance, "Zusatzversicherung". Please contact your insurance provider for more information, and to see if you might qualify for this subsidy. Please do not let the cost of the course deter you, if you are experiencing financial difficulty. Depending on the situation, a payment plan, or even a partial scholarship can be discussed.
Yoga mats, cushions, pillows, and blankets will be supplied by me, though you are welcome to bring your own. Please either dress in comfortable clothing, or bring some with you.
* Research studying the impact of 8-week mindfulness training through the MBSR course have revealed how it impacts areas of the brain related to memory, awareness, empathy, attention and emotion regulation. This article reports on how these experiential changes reported by course participants have brain change correlates.
4-week Mindful Communication course
INDIVIDUAL MINDFULNESS COACHING
Online or In-person
Attending the full 8-week MBSR course is not always possible, but we may wish to have the guidance and structure of the traditional course to work through the material. Either for reasons related to a desire to work outside the group context, or a need for more flexibility in your study, individual mindfulness coaching sessions with a certified MBSR teacher, following the structure of the MBSR, could be an option for you.
IMC offers the opportunity to gain mindfulness training, following the traditional structure of the evidence-based 8-week MBSR course program.
IMC is a good option if you’re interested in:
Prefer a more flexible approach that can account for a busy schedule
If you benefit from having one-to-one instruction and training, in which you can explore personal issues and questions that arise
You wish to follow the curriculum of the traditional 8-week MBSR program with a certified MBSR teacher
You appreciate the flexibility and personal attention of a one-to-one approach
IMC MBSR course structure
As with the 8-week MBSR course, we would “meet”, either in-person (if possible) or via Skype for a 1-1.5 hour session once per week for 8 weeks. Each meeting will be structured around a theme in the MBSR program, following the traditional course structure.
A key element of the IMC, as with the traditional course, are the home practice assignments (30-40 minutes per day), which form the foundation of your practice. For those who are committed to bringing a mindful practice into their daily lives, this can be understood as the training part of learning any kind of new skill. This time your skill is tapping into your inherent wisdom. The time you dedicate is the bread and butter that lends itself to a sustainable practice. You will receive a handbook and guided meditations (available on my website or as MP3s) to guide you through the practices.
If you've already taken the course, or would like some guidance and coaching with your practice, you can elect to book individual mindfulness coaching sessions.
This course is open to those who have already completed the 8-week MBSR or MBCT course. In this course we will explore the layers of experience involved in the process of communication, and how we can learn to communicate in ways that enhance understanding. Expanding on themes from MBSR course, and incorporating elements from Non-Violent Communication (NVC), the course will include interactive practice sessions and other coursework.
Week One: Establishing presence, Intention and Human needs
Week Two: Handling Emotions and Empathy in Communication
Week Three: Observations vs. judgments, Requests & Agreements (learning "no")
Week Four: Dialogue and Challenging Situations
Youth Mindfulness Course - Coming Fall, 2018
Please reach out through the contact form for more information about this course.