Mindfulness Training

Julie has taught Mindfulness Based Stress Reduction (MBSR) for over 10 years. It is a course on Mindfulness created by Jon Kabat-Zinn, PhD at the University of Massachusetts Medical Center in 1979 and has been replicated in thousands of hospitals and community centers throughout the world since then. Most of the studies on the benefits of Mindfulness use MBSR participants to measure the changes they experience from taking the course. The MBSR course includes 8 weekly session where students are introduced to various mindfulness tools. In the course you learn to make Mindfulness a way of living, rather than another self-help activity you need to add to your to do list. Email Julie at julie@mindfulmaus.com to schedule a course for your group.

Scroll to the bottom for informational videos on MBSR.

Mindfulness-Based Stress Reduction (MBSR) Course Outline

Each week of this eight-week course, I will spend the first half of class guiding you in mindfulness practices such as sitting/lying down meditation and mindful movement/yoga. The second half of each class, you will learn a new mindfulness skill:

Class 1: Awareness of breath, body and senses creates presence

Class 2: How our perceptions affect behavior and creativity

Class 3: How awareness changes what we experience

Class 4: Stress reactivity, handling discomfort

Class 5: How to use Mindfulness to respond rather than react

Class 6: Mindful communication and relationships

Class 7: Mindful living

Class 8: How to make Mindfulness a new way of being

Each class there is also an opportunity for confidential group sharing and questions.  The course includes a day-long silent retreat, where you will have the opportunity to practice everything you have been learning in an extended time period. Plan to attend the retreat as it is a very valuable way to deepen your practice. You will finish this class knowing how to practice Mindfulness in a variety of ways and without the need of any guidance. The most learning comes at that point, when you know how to just be with your own mind, and connect to the stillness and peace that’s always there.

Abridged MBSR

In addition to the full MBSR course, I teach an abridged version in a 6-week “lunch and learn” (in-person or virtual) format for professionals. It includes daily practice assignments and recorded meditations to deepen your experience.

This 35-day challenge is crafted to help you build a meaningful and lasting mindfulness practice that integrates seamlessly into your workday and beyond. Mindfulness is the key to harnessing the strengths of your personality and steering clear of its pitfalls.  Additional training on the Enneagram System of Personality is encouraged to bring deeper awareness to those strengths and pitfalls (see Enneagram tab above). When self-awareness is combined with the ability to pause under stress, team dynamics and communication effortlessly improve!

I require a minimum of 8 to run the program. Research shows that if even a small group in an office learns the practice of Mindfulness, it positively impacts the organization as a whole.  

What You’ll Learn:

• Realistic ways to integrate meditation into your life

• Techniques for managing pain and difficult emotions

• Tools to respond, not react, under stress

• Strengthening your ability to pause

• Enhancing attention and productivity

• Fostering greater compassion for others

• Using Mindfulness to unlock the potential of your unique personality

Abridged Course Outline

Week 1 Mindfulness is Attention Training.  Awareness of breath, body and senses creates presence

Week 2 How our Perceptions and stories we tell ourselves affect our behavior, creativity and productivity

Week 3 How Awareness changes what we experience in life

Week 4 Mindfulness in stress, moving from Reaction to Response, training in the Pause

Week 5 Mindful Relationships: communication, listening and compassion practices

Week 6 Mindfulness in Daily Life, taking better care of ourselves to increase well-being

 

For more information on MBSR: