The Mindfulness Stress Reduction Training
Relax because you don’t need to relax, that’s when you can start relaxing!
Make 2020 the year of making your mental and physical well being a priority
IF YOU JUST WANT A TASTE OF MINDFULNESS
An afternoon practicing and discovering mindfulness and stress reduction
Mindfulness is a mental fitness training that can help reduce the adverse effects of stress on your physical, mental and emotional well being. Join this taster and learn about mindfulness and the biology of stress, practice several meditation techniques and other exercises to become more aware of how to relate to stress in a more supportive way. This taster is also a mini-preview of the 5 week mindfulness-based stress reduction training that will be held in The Hague starting on Saturday January 25 2020. For more information about the training, see below.
Date: Saturday January 11, 2020
Location: K’dans, Van Merlenstraat 65-C, The Hague
Cost: Pay what you want/can
(Suggested donation Euro 15)
Sign-up at the K’dans desk or email Kim at firstname.lastname@example.org.
IF YOU WANT TO TAKE A DIVE INTO MINDFULNESS
JOIN THE 5 WEEK TRAINING
Mindfulness-based stress reduction Level 1 training
Challenges and pain (physical or emotional) are a given in life. Suffering (as a result of them) is optional. Mindfulness teaches us how to surf the challenging waves of life without necessarily having to suffer through them.
This mindfulness -based stress reduction training provides you with the fundamentals of mindfulness and stress reduction. It is an adaptation of the widely researched and successful 8 week mindfulness-base stress reduction program developed by Jon Kabat-Zinn in order to make it more accessible to individuals with busy lives.
What can I expect?
The training is made up of five sessions, each lasting two and a half hours. The training will be in English. If all participants understand and speak Dutch, the course will be adapted to language preferences.
The themes that will be covered include:
1. From living on automatic pilot (doing mode) to living with greater awareness (being mode)
Learn how to expand your span of awareness. Learn to sense and listen to bodily sensations and to stay present and grounded regardless of whether they are pleasant or unpleasant. Practice a lying down somatic-based meditation.
2. How do I relate to challenges?
Learn about how the body, mind and emotions interplay with each other, how thoughts are not reality and become more aware of your physical, mental and emotional reactions to challenges. Practice a seated awareness of breath meditation.
3. The landscape of stress
Learn about the physiology of stress. Increase your awareness of your automatic reactions to challenges and how you avoid your boundaries or go over them. Practice a moving “getting to know my boundaries” meditation.
4. How to respond vs. react to stressful situations
Learn and practice how to relate to physical, mental and emotional reactivity in a more supportive way. Practice “being with difficulties” meditation. Develop a plan of practice for the next two weeks to help you integrate mindfulness into your daily life.
5. Taking care of myself
Reflect on what you have learned and how you can take better care of yourself now,
At K’Dans Studio in The Hague
The course is on the following Saturdays from 13:00 to 15:30:
January 25; February 1,8, 15; and March 7
Cost and signing up:
Early Bird price: €312 (including taxes) when you sign up on or before January 13.
Normal price: €347 (including taxes) after January 13.
Note: Your employer may be willing to cover the cost since this course will enhance your effectiveness in the workplace as well as you overall well being. I am also a certified Category 1 trainer, so your insurance plan may cover some of the costs.
All participants must sign-up on or before January 16. The course will go forward with at least 6 participants. All participants will be asked to complete a questionnaire to register for the training. Payment must be made prior to the start date to reserve your spot. If participants miss a session, they will not be able to finish the training and will not be refunded. For all terms and conditions, go to http://graceandgrit.nl/terms-conditions/
The recommended time investment in between training days is 30 minutes per day in order to get the most results. In return for your financial and time investments, you will receive:
- 12,5 hours of instruction
- A workbook with detailed information about each theme
- Detailed instruction for home practice
- Recorded meditations in Dutch or English
- Additional resources: recommended articles, meditation apps, and books. i
If you are interested in the course, can’t attend this one and want Kim to let you know when the next training will take place, please send her an email by clicking on the sign up link below. Participation in the training will be confirmed once you have filled in a questionnaire and, for some participants, a short virtual or face-to-face introductory meeting. This meeting is intended to ensure there is a good match between the participants’ needs, abilities and expectations and what the training can realistically offer you. Payment guarantees your spot in the training.