The MBSR Online Course – FLORENCE MELEO–MEYER, SAKI SANTORELLI

Throughout the program you will be consciously and systematically working with the challenges and demands of your everyday life. Your instructors will create a safe and supportive environment for this work and learning through:

• Guided instruction in mindfulness meditation practices
• Gentle stretching and mindful yoga
• Group dialogue and discussions aimed at enhancing awareness in everyday life
• Systematic instruction in formal MBSR meditation practices, with the opportunity to check in with teachers
• Online resource materials and video conferencing

What is the MBSR 8-Week Live Online Program?

This program addresses the needs of those interested in taking the MBSR 8-Week program with others, but are unable to physically attend the in-person program. The entire course is delivered live through video conferencing. Rather than meeting in-person, participants engage with the teacher and interact with one another through their computer during class time, and for home assignments and practice.

A computer and high-speed internet connection are required. Mobile devices such as phones and tablets are not recommended.

What is the course structure and commitment?

The Live Online MBSR program consists of:

• Orientation (required for enrollment)
• Eight weekly classes, 2 1/2 hours each (31 hours direct instruction)
• One All-Day class on a Saturday or Sunday, between classes 6 and 7
• Daily home practice assignments for 45-60 minutes each day

You must be willing to make a strong commitment to attend all classes and to practice daily home assignments for eight weeks. If you are unable to attend your regularly scheduled class, we encourage you to make up the class by attending a different class that same week.

To get started:

1. Look at the class schedule to determine the day and time that work for you.
2. Review the tuition rates for the 8-week course.
3. Review the Technology Requirements, to make sure you have (or can access) the required equipment for video conferencing.
4. Complete the Application Form

Technology Requirements

To ensure the best possible experience for all participants, the program relies on video conferencing which has minimum requirements to work properly. That includes having a computer with speakers, microphone, and video capabilities, and a high-speed internet connection.

For the best learning experience:

1. Review the system requirements for the Zoom online meeting platform
2. Try out a test meeting
3. Test your audio and video in the meeting
4. Watch a video tutorial about using Zoom

Orientation (Online)

The first step toward enrollment in the Stress Reduction Program is an Orientation Session – before the start of classes. These Orientation Sessions are required of all participants before beginning the program. During these sessions you will have the opportunity to:

• Learn about the Stress Reduction Program, ask questions, and explore whether it is right for you
• Meet your program instructor
• Experience, first-hand, mindfulness methods and approaches you will be learning during the program
• Confirm your place in the class that fits into your schedule and enroll in the program

All-Day Class (Online)

The All-Day class is an intensive 7.5 hour session of mindfulness practices intended to assist participants in firmly and effectively establishing the use of mindfulness across multiple situations in their lives, while simultaneously preparing them to utilize mindfulness far beyond the conclusion of the MBSR program.

This all-day class takes place between weeks six and seven. The intensive nature of this session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life. Having established a daily mindfulness practice during the previous 6 weeks, you will be better prepared to benefit from this class.
*Please note the all-day class for online MBSR also takes place online.

Course Outline

ORIENTATION

This introductory session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.

WEEK 1

Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You’ll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.

WEEK 2

Perception is key in mindfulness—how you see things (or don’t see them) will determine in a large part how you respond. This week’s session and practices will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.

WEEK 3

In this session, you’ll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you’ll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.

WEEK 4

By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You’ll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.

WEEK 5

At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.

WEEK 6

Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You’ll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You’ll gain direct experience of a variety of styles for more effective and creative interpersonal communication.

ALL-DAY RETREAT

This day-long guided retreat will take place between weeks six and seven. The intensive nature of this six-hour-plus session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life, while simultaneously preparing you to utilize these methods far beyond the conclusion of the program.

WEEK 7

Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You’ll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.

WEEK 8

In the final week of the program, you will have a complete review of everything you’ve learned over the course, with an emphasis on carrying the momentum you’ve built forward into the coming months and years. You’ll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.