Starts 30th September 2022 8-Week Mindfulness-Based Stress Reduction Course (MBSR)
8-Week Mindfulness-Based Stress Reduction Course (MBSR)
with Jen Hannibal & Katie Austin
This course is a thorough and supportive grounding in the foundations of mindfulness practice led by Jen Hannibal and Katie Austin. You don’t need any prior experience to join the course as we will cover all of the basics in a safe and encouraging environment. Those who have meditated before are equally welcomed, as this is a wonderful opportunity to deepen your practice with the support of a group and teachers.
What is MBSR?
The Mindfulness-Based Stress Reduction (MBSR) course is one of the most well-known modern methods of mindfulness training in the world. It was developed in the late 1970s by Jon Kabat-Zinn in a hospital in Massachusetts, USA and is now taught all over the world. There have been thousands of research studies published evidencing its wide-ranging benefits, including reducing stress, improved emotional self-regulation and increased empathy and compassion for ourselves and others.
The practices and methods taught in the program are deeply rooted in the ancient Buddhist practice of mindfulness meditation. However, the course itself is not religious as Jon Kabat-Zinn wanted to draw out the profound mental training methods from traditional mindfulness meditation and make them accessible to anyone, no matter what religious background or belief system. MBSR is strongly influenced by modern psychology, neuroscience & pedagogy. This 8-week course is evidence based and backed by the latest research in the field.
‘The awareness that arises from paying attention, on purpose, in the moment and without judgement’
– John Kabat-Zinn
What does the course involve?
- One 2.5 hour orientation session on Friday 30th September. The orientation session prepares the group for what the next two months will involve.
- 8 weekly sessions running every Friday from 14th October to 2nd December (there is no session on 7th October.) Including the orientation session there are 9 weeks in total.
- A 6 hour silent practice day on Sunday 20th November 10am-4pm
- Home practice will be given each week to do between sessions. This will be 20-40 minutes of formal meditation a day with some informal practices to weave into everyday life.
- Recorded meditations to practice with at home.
- A course handbook filled with supportive material to read between sessions and beyond the course.
What happens in each session?
The course is very experiential, which means we learn mainly through meditating together and sharing experiences of the practice in a particular way guided by the teacher, called inquiry. There will be opportunities to share with the whole group in pairs/small groups. There is no pressure to share every week, listening is also full participation.
What kind of meditations will we practice?
There will be meditations where we lie down on the floor, sit on the floor or a chair and also mindful movement practices such as walking and mindful yoga (which can be done in a chair too if needed).
This course is for you if...
- You have tried to learn meditation from apps and books, but you haven’t been able to make it stick or still feel like you don’t ‘get it’.
- You have no experience in mindfulness whatsoever and want to give yourself a strong grounding in the basics.
- You already meditate but would like to deepen your practice or feel you would benefit from the support of a group and teachers.
- You would like to develop a consistent daily meditation practice.
This course might not be right for you if...
- You are currently going through a period of severe depression/ anxiety or mental illness. This doesn’t necessarily mean you can’t ever come on the course, but it may be that waiting until the next one is a more supportive decision.
- You are looking for therapy – MBSR may be therapeutic but it is not a form of therapy like other one to one group therapies with qualified therapists and trained medical professionals. It may be that you wish to do the course alongside seeing your/a therapist.
- You have experienced a big life upheaval recently, such as a bereavement, job loss or divorce. It is wise to wait until you are a bit more settled before making the commitment this course requires.
- Friday 30th September
- Friday 14th October
- Friday 21st October
- Friday 28th October
- Friday 4th November
- Friday 11th November
- Friday 18th November
- Friday 25th November
- Friday 2nd December
- Sunday 20th November | 10:00am-4:00pm
How to Book…
We like to chat to everyone before signing them up to the course, to give you space to ask questions and make sure this is the right time for you to join.
To book please register you interest by filling and submitting this online form or contact Jen on:
t: 07745154165 e: firstname.lastname@example.org
About your teachers
Meditation has always been a significant part of Jen’s life. During her travels she encountered and explored countless contemplative traditions. It was in 2017 during Vipassana in Java that clarity struck, and she knew she wanted to pass on the gift of meditation.
In 2019 she started a masters degree in psychology, specialising in Teaching Mindfulness based Stress Reduction at the Centre for Mindfulness Research and Practice at Bangor University.
Seeing the need for mental health management rise significantly through the Covid-19 Pandemic, Jen responded by setting up her business – Mental Hygiene with Jen – in 2020. She delivers Mindfulness- based Stress Reduction through courses, private sessions and retreats in the workplace and community.
Katie started practicing mindfulness in 2014 to help her navigate a low period of her life. Since then, her practice has helped her to navigate the highs and inevitable lows of life with more ease, presence and compassion.
In 2019, Katie started training to teach mindfulness through a Masters degree in Mindfulness-Based Approaches to Wellbeing specialising in Teaching Mindfulness-Based Courses, at Bangor University.
Katie has also been a yoga teacher since 2016 and has always woven mindfulness into her yoga classes and retreats. Since 2020 she has begun to regularly teach mindfulness in the community through regular mindfulness courses, workshops and private sessions.
“The course gave me time out of my everyday life. It included access to a variety of guided mindfulness meditations. The group and teachers were very supportive and the course handbook is great!”
“I would totally recommend the course. It has been transformational for me in small ways and big. Both Katie and Jen are amazing mentors - offering guidance not judgement. I felt happy and encouraged to be open, which helped deepen my practice.”
“This was an amazing introduction to mindfulness. I’ve learnt so much over the 8 weeks - lessons that I hope to take into my daily life. Such as how to understand stress, my reactions to it and how to navigate it. Also the importance of pause and reflection and how nurturing this is to our minds and bodies. Jen and Katie are fantastic, committed and supportive teachers. I wish I could do it all again!”
Frequently asked questions
What if there is a week I can’t come?
It is okay to miss one session but if you know in advance you will be missing more than one, we advise waiting until you can attend the whole course.
Who is the course suitable for?
The course is suitable for total newbies to meditation and mindfulness but also to experienced practitioners looking to deepen their practice or have the support of group learning.
What if I hate speaking in a group?
We understand speaking in front of a group can be some people’s worst nightmare! There will be no pressure to speak each week, however, as you get to know the group better you may begin to feel more comfortable. There will also be opportunities to talk in smaller groups of one or two throughout the course.
Where will the sessions be held?
The sessions will be held at Lime House Yoga in Rose, just outside Newquay and close to Perranporth and Truro. There is plenty of parking on site. There is also parking available closer to the building for those with limited mobility. The building is fully accessible.
The studio overlooks the beautiful Penhale Dunes towards Holywell Bay and you can enjoy a long walk to the beach over the dunes from nearby. The studio also has plenty of land for a shorter walk around the building.
Is there a payment plan available?
We require a £50 deposit to secure your spot or you can pay in full upon booking. We can also organise a payment plan where you pay in two or three instalments.
What if I am on medication?
You can still take part in the course if you are on medication but please let us know about this. It may be wise to consult your doctor or therapist before taking part if you are concerned.
Will I need to bring anything to the sessions?
You will need to bring warm clothes (light layers are best) and something to drink if you want it. There is always water and various teas available at the studio.
We will provide equipment for the meditations, including yoga mats, blankets, cushions and bolsters however, you may want to invest your own yoga mat and meditation cushion or bench for the sessions and to practice at home with, but this isn’t essential. You can use ordinary household cushions or a chair to sit on too and do the yoga movements on a rug or carpeted floor.
When is the retreat day and what happens during it?
The retreat day is on Sunday 20th November 10am-5pm. The day will be 6 hours dedicated to mindfulness practice. It is a real chance to let the experiential learning of the course to consolidate.
Can I join if I have limited mobility?
Absolutely. The mindful movement can be done on a chair or on the floor. If you are unsure, please get in touch.
What is the course cancellation policy?
In the event of cancellation 14 days or more before a workshop or course, you will receive a refund (minus deposit). Between 14 days and 48hrs there will be no refund unless we can fill your place before the workshop commences in which case your fee will be refunded. Should the event be cancelled by Lime House Yoga, you will be offered a full refund or if you would prefer, credit against future events held by Lime House Yoga.