Mindfulness-Based Stress Reduction (MBSR)

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kathleen feil instructor

MBSR is an evidenced-based program that can transform how you think and feel for a happier, healthier, and more peaceful life.

This eight-week experiential training will teach you to:

  • Live with greater calm, compassion, understanding, and focus
  • Respond more skillfully and recover more quickly from a challenging and stressful situation
  • Reduce pain levels and cope more effectively with pain that may not go away
  • Reduce the impact of many health conditions such as high blood pressure, headaches, stomach ailments, insomnia, anxiety, depression, and others.

Mindfulness is an innate way of paying attention to whatever is happening in your life, inwardly and outwardly – allowing for improved clarity, deeper insights and a greater sense of connection to your life.

The instructor, Kathleen J. Feil, Ph.D., L.P., is a Senior Clinical Psychologist at Hennepin Healthcare who has extensive training in teaching Mindfulness-Based Stress Reduction (MBSR) from the Center for Mindfulness, founded by Jon Kabat-Zinn and is a Qualified MBSR Teacher.

Hennepin Healthcare is offering this Mindfulness-Based Stress Reduction (MSBR) course on its downtown Minneapolis campus. The MBSR course has been made possible by the Person-Centered and Culturally-Inspired Integrative Health (Division of PCCIH), a newly created division in the Department of Internal Medicine.

Overview

Throughout the Mindfulness-Based Stress Reduction (MBSR) program, you will consciously and systematically work with the challenges and demands of your everyday life. Your instructor will create a safe and supportive environment for this work and learning through:

  • Systematic instruction in formal mindfulness meditation practices, with the opportunity to check in with your instructor
  • Gentle stretching and mindful yoga
  • Group dialogue and discussions aimed at enhancing awareness in everyday life
  • Instruction on how mindfulness enhances emotional well-being, health, and relationships with others
  • Daily home assignments
  • Downloadable home practice audio files and a home practice workbook

Hennepin Healthcare employees receive a 15% discount. Plus, PTO For Fitness and BEA funds for providers may be used to pay for this course. (Additional funds for physicians may be available through Office of Professional Work-Life Balance.)

  • The 8-week course fee is $350 and includes the downloadable home practice audio files and a home practice workbook as well as the class learning and practice time.
Benefits of Mindfulness

More than thirty years of scientific research and hundreds of studies have shown that MBSR and mindfulness meditation practices may help to reduce medical symptoms and psychological distress related to:

  • Blood pressure and heart disease
  • Arthritis
  • Fibromyalgia
  • Headaches
  • Anxiety and panic
  • Depression
  • Sleep problems
  • Eating disturbances
  • GI problems
  • Asthma
  • Cancer
  • Fatigue

Studies also suggest that people who practice mindfulness regularly have higher rates of happiness and positive emotional states, and improved memory, concentration, and focus.

Upcoming Courses

Winter Course:

Orientation: Wed., Jan. 2, 2019, 5-7 pm – Free, open to anyone, required for participants.

Classes: Wednesday, Jan. 16-Mar 6, 5-7:30 pm (8 pm for 1st and last class; snow day make up on March 13 if needed) Full day retreat on Feb. 23.

Location: Hennepin Healthcare - HCMC, 900 S. 8th St., Minneapolis, Lower Level Shapiro Conference Room.

Summer Course:

Orientation: Wed. May 15, 5-7 pm – free, open to anyone, required for participants.

Classes: Wednesday, June 5-July 31, 5-7:30 pm (8 pm for 1st and last class; skip the week of July 3). Full day retreat on July 20

Location: Hennepin Healthcare - HCMC, 900 S. 8th St., Lower Level Shapiro Conference Room.

Course Components

  • 1 Orientation Class, 2 hours (required)
  • 8 Weekly Classes, 2.5 hours
  • 1 All-Day Retreat, 8 hours

Orientation

The first step toward enrollment in Mindfulness-Based Stress Reduction (MBSR) is an Orientation Session - before the start of classes. These Orientation Sessions are free of charge and are required of all participants before beginning the program. During these sessions, you will have the opportunity to:

  • Learn about Mindfulness-Based Stress Reduction (MBSR) and explore whether it is right for you
  • Meet our 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.

Full Day Retreat

The Full Day Retreat 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 full-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.

  • Make sure to bring a lunch
  • Wear loose-fitting clothes in layers since the temperature may fluctuate
  • Bring mats, cushions, blankets, or any other items to help in your practice
Course Outline

Course Outline

Orientation

This introductory session will acquaint you with the practice of mindfulness developed by Jon Kabat-Zinn at the Center for Mindfulness and taught at Hennepin Healthcare. 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 and skillful 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.

Full Day Retreat

This day-long guided retreat will take place between weeks six and seven. The intensive nature of this seven-hour 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.

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