WHICH MINDFULNESS COURSE IS RIGHT FOR YOU?
Choose one of the 8-week classes described below or try our free drop-ins.
An 8-week group psychotherapy sessions for those age 60 and over which is focused on using mindfulness to work on forgiveness of self and others. We learn to cultivate mindfulness, self-compassion, and insight about forgiveness in a very supportive environment. Studies have shown that forgiveness can enhance our health and well-being. The sessions are covered by Medicare and most insurance.
Mindfulness-Based Stress Reduction (MBSR)
An 8-week class that meets for 2 to 2 1/2 hours per week and includes a one-day silent retreat. A variety of mindfulness practices are taught, including both meditation and more informal everyday practices. The course includes audio recordings of guided meditations and handouts.
MBSR is the most researched of the mindfulness-based interventions, and has been associated with reductions in stress, anxiety, chronic pain, and depression, and improvements in health and feelings of well-being. In addition, neurophysiological research has found changes in brain structures and function, indicating improved attention and cognitive ability and reduced reactivity.
What is the MBSR Intensive?
Mindfulness-Based Stress Reduction Intensive, a 5-Day Program, is based on the Mindfulness-Based Stress Reduction Program (MBSR) developed by Jon Kabat-Zinn and is offered for those who may not be able to participate in the traditional 8-week course. Same great content in an intensive format. The program consists of 4 days of two sessions each plus an all-day retreat. Participants learn healthier ways to cope with stress and live with greater ease, joy, and balance in everyday life. Guided meditations, instruction, and a journal are provided.
Mindfulness-Based Cognitive Therapy for Depression (MBCT)
This adaptation of Mindfulness-Based Stress Reduction focuses specifically on helping individuals who are coping with depression. Thoroughly and rigorously researched, it has been found to be as effective as anti-depressant medication in preventing relapse to depressive episodes.
This is also an 8-week class, meeting for 2 hours per week, that includes handouts and audio recordings of guided meditations. A range of mindfulness practices are taught, with an emphasis on the particular issues that individuals with depression experience. Learn more here.
Falling Awake: Mindfulness for Depression & Anxiety
This 8-week class is based on Mindfulness-Based Cognitive Therapy for Depression and includes people who live with anxiety. Each week you will learn new skills to help you change your relationship with anxiety and depression so that they interfere less in your life. Class participants receive The Mindful Way Workbook as part of the class fee. The workbook includes written exercises and reflections that will be assigned each week as well as a CD with guided meditations and/or access to the meditations via MP3. Learn more here.
Mindfulness-Based Dementia Care for Families and Caregivers
Are you a caregiver of someone with dementia? Mindfulness-based dementia care (MBDC) is an 8-week program to help you meet your own needs and lower your stress while caring for your loved one. Meeting once a week for 2 hours, care partners learn to incorporate mindfulness practice into their every-day lives. Through a combination of mindfulness instruction, discussion, sharing, inquiry and hands-on activities, care partners learn to adopt an integrative view of dementia, fostering stress hardiness and well-being for themselves and the person in their care.
Balancing work and parenting is often a struggle. In this 8-week (22 hrs.) course, participants learn mindfulness skills to facilitate greater awareness and compassion in their daily life and relationships. Through reflection, practice and discussion, participants explore ways to more effectively take care of themselves and deepen their connection to themselves.
Mindfulness Practices for Pain Relief
Through this 8-week course, we will explore chronic pain as a mind-body experience and learn mindfulness and yoga practices, that will support you in finding true relief from pain. By practicing mindfulness -- gentle non-judgmental awareness of the present moment -- through meditation, gentle yoga movements, and ordinary activities, we can develop a different relationship to chronic pain.
Research has shown that participants in mindfulness programs experience significant reductions in pain, stress, depression, and anxiety. Meeting for 2 hours a week, with a one-day retreat, the class includes recordings and handouts of guided meditations and yoga exercises.
The 8-week Mindful Self-Compassion course is designed to help us look more deeply at self-compassion and develop skills to work with difficult emotions. The inner critic’s voice can often rob us of our self-confidence and inner peace. Participants learn to respond to difficult moments with kindness, understanding, and self-care. This powerful tool helps us develop emotional resilience and enhances emotional well being.
Based on the ground-breaking work of Kristen Neff and Christopher Germer, benefits include lower levels of anxiety and depression, more satisfying personal relationships, and greater happiness.
Mindful Skills for Educators
The everyday stresses of working with youth and families can take a toll on health and well-being of educators. In this experiential 8-week (22 hrs.) course, participants learn mindfulness practices to reduce their own stress and explore its application in teaching.
The course content is adapted from several evidenced based mindfulness programs.
The Stress Management and Relaxation Techniques in Education™ (SMART in Education™) is an evidenced-based personal renewal program designed especially for educators.
In this 8-week course (20 hrs.), mindfulness activities are introduced to help educators rediscover meaning and commitment in their personal and professional lives, find and maintain stability, and improve their well-being.
Mindful Yoga classes focus on gentle yoga postures, breathing exercises and meditation practice. An adaptation of MBSR and MBCT, this class supports participants in exploring the core foundations of mindfulness through direct experience of yoga practice and meditation.
Throughout the course, students are invited to meet current states of mind and body with increasing awareness and skill. Students discover how yoga practices broaden the nervous system's window of tolerance, and calm and energize and balance mind and body. Classes meet at Inward Bound Yoga.
All experience levels are welcome.