Breathing Space London

mindfulness for health

MBSR at Breathing Space

MBSR for managing stress

Upcoming courses:

 

Course Jan 13 - Mar 2 2020.   Mondays 19:15-21:30.

Retreat Nov 7 - Nov 10 2019.   Thursday 5PM - Sunday 3PM.

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Mindfulness Based Stress Reduction: 8-week course or 3 day residential retreat

We all have times when we experience stress, along with difficult physical sensations, feelings and moods. Mindfulness Based Stress Reduction (MBSR) can help us learn new ways of handling stress and all that comes with it.

 

MBSR can significantly change the way we relate to stress and difficulty, and enhance our capacity to cope on a daily basis. By developing more awareness, you can learn to deal more effectively with difficulties and take more pleasure in the good things in life.

 

MBSR was developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in the USA, and it is the base for later Mindfulness Based Approaches such as MBCT. It is taught in a supportive group environment

 

The core skill that you will learn is 'mindfulness' - a way of paying attention, on purpose and non-judgementally, to what goes on in the present moment in your body, mind, and the world around you. Mindfulness can enable you to see things differently, undoing mental and physical knots and tensions. It can increase your sense of personal confidence and help you feel that you have more options, giving you greater strength to face challenges in your life.

 

Some of the things that MBSR can be beneficial for include:

  • More energy and enthusiasm
  • A greater capacity for relaxation
  • More self-confidence
  • An increased ability to handle stressful situations 

Evidence

An interesting recent study on participants in an 8 week MBSR course showed structural brain changes including increased grey-matter density in the hippocampus, known to be important for learning and memory, and in structures associated with self-awareness, compassion and introspection. There is now a very strong evidence base for the benefits of mindfulness, both neuroscientific and qualitative research. If you are interested you can find more information here.

For upcoming courses and how to book, please see the bookings page here.

 

What’s the difference between the retreat and the course?

We deliver our MBSR programme as a course over 8 weeks or as a 4 day residential retreat. Here are the main differences:

COURSE

RETREAT

2.5 hours per week over 8 weeks

4 days

Non-residential at Breathing Space in East London

Residential at Vajrasana retreat centre in Suffolk (transport available)

Groups of up to 25 participants

Groups of up to 50 participants

Refreshments included

Accommodation and food included

Practices to do at home between sessions

Practices to do at home after the retreat

Retreats

These retreats are suitable both for newcomers to MBAs and for people who have completed an 8 week Mindfulness course. They can help you learn in a more intensive way the practices and techniques taught on the courses - and function as a good refresher if you have done a course - helping you to stay well. Retreat dates and booking

What happens at Breathing Space retreats

Breathing Space retreats are held at our beautiful brand new retreat centre in the Suffolk countryside. They are for three days and three nights. There will be a balanced programme of activities including led meditation, teachings on mindfulness, group discussions, as well as time to relax, go for walks in the countryside, and get to know people.

Travel, accommodation and food

We will provide transport to and from our retreat centre. The retreat centre is in a very quiet part of rural Suffolk, surrounded by gently rolling countryside. Accommodation is in shared rooms. The retreat centre has pleasant gardens, a large lounge area and dining room and a purpose built meditation hall. All the rooms are centrally heated. All the food on the retreat is tasty vegetarian food prepared by the retreat team cook.

 

Breathing Space MBSR essentials Retreat Programme

Day One

 

19.00 – Arrive

 

19.30 – Supper

 

20.00- Introduction to retreat

 

20.30 – Restorative yoga and body awareness                     

 

Day Two

 

06.30 - Rise

           

07.00 – Posture workshop, body scan and mindfulness of breathing meditation  

 

09.00 – Breakfast

 

10.15 – Stepping out of autopilot, the three-stage breathing space   

 

12.00 – ‘Doing vs Being’                      

 

13.15 – Lunch

 

16.00 – Yoga

 

18.00 – Supper

 

18.45 – Team Meeting

 

19.30 – Sound meditation, exchanging self and other                                              

 

Day Three

 

06.30 - Rise

 

07.00 – Walking meditation, developing body awareness     

 

09.00 – Breakfast

 

10.15 – Thoughts are not facts   

 

12.00 - Acceptance   

 

13.15 – Lunch

 

16.00 - Yoga

 

18.00 – Supper

 

18.45 – Team Meeting

 

19.30 – Kindness meditation and communication exercise

 

Silence until after breakfast

 

Day Four

 

06.30 - Rise

 

07.00 – Mindfulness meditation

 

09.00 – Breakfast

 

10.00 – Exhaustion funnel, Sustainers and Drainers   

 

11.30 – Reducing stress: making an action plan   

 

12.00 – Check Out

 

13.00 – Lunch

 

13.45 – Clear Up until 14.45

 

15.00 - Depart