An official mindfulness training (MBSR) always has the same structure, wherever you follow it, and lasts 8 weeks.
Both the group and the private training consist of 8 meetings of over 2 hours, a practice day and exercises at home. During the sessions we practice a certain form of meditation and afterwards we discuss it. In addition, we discuss the homework, I give the theoretical background, some practical tips and feedback.
Session 1: The autopilot
We have a practical tool at our disposal: the autopilot. On the one hand, the autopilot is very convenient, but on the other hand, you are not really involved and you miss a lot of what is happening around you. Door je bewust te worden van jouw directe ervaringen, stap je uit de automatische piloot en keer je terug in het hier en nu.
Build-up
Introduction & practical information
Practise & discuss: eating meditation
Meditation & discuss: Bodyscan meditation
Homework coming week and clarification of workbook
Session 2: Dealing with obstacles
We have a tendency to hold on to the pleasant and push away the unpleasant. Instead of fighting the unpleasant, there is another option: explore it.
We learn to separate the event from our reaction to it. When we are preoccupied with our reactions to events, we cannot be fully present in the now and are stuck in reactivity.
Build-up
Meditate & discuss: Bodyscan meditation
Discuss last week’s homework
Practise and explanation: Register pleasant/unpleasant events
Homework coming week
Meditation: Short sitting meditation
Session 3: Exploring boundaries
Conscious awareness can help you learn to know and respect your own boundaries. Your body is your source of information. Boundaries aren’t rigid, there are “hard” and “soft” ones. Simply being present for experiences can be a powerful response to difficult moments.
Build-up
Meditation & discuss: Breathing meditation
Discuss last week’s homework
Meditation & explanation: 3 minute breathing space
Homework coming week
Meditation: Mindful lying yoga
Session 4: Het lanscape of stress
During this session, we explore the effects of stress on the body, mind, behaviour and emotions. We are more often stressed than we realise and this has a greater impact than we think.
Build-up
Meditation & discuss: Mindful lying yoga
Discuss last week’s homework
Practise & explanation: Stress, what does it do to you?
Homework coming week
Meditation: Sitting meditation
Session 5: Answering challenges with awareness
You can deal with stress in different ways. On autopilot, or by becoming aware of your stress reaction. If you can accept that, it also creates space for a conscious response.
Build-up
Meditation & discuss: Sitting meditation
Discuss last week’s homework
Homework coming week
Explanation: Stress, how to deal with it?
Meditation: Walking meditation
Session 6: Thoughts aren’t facts
Thoughts can have a great influence on our mood and our perception. Thoughts come and go quite automatically. When you become aware of your thoughts, you can also distance yourself from them. Realise that they are only thoughts, and that they do not have to be true.
Build-up
Meditation & discuss: Sitting meditation with special attention to thoughts
Discuss last week’s homework
Practise & explanation: Automatic negative thoughts
Homework coming week
Meditation: Mountain meditation
Session 7: How do I best take care of myself?
By becoming more aware of your reaction to activities, you can take better care of yourself. You are going to observe what gives you energy and what costs energy and you are going to draw up your own mindfulness programme for the coming weeks. A programme that is both achievable and still challenging.
Build-up
Meditation & discuss: Sitting meditation
Discuss last week’s homework and the practice day
Practise and explanation: energy givers en drainers
Develop and discuss own mindfulness programme
Meditation: Walking meditation
Session 8: Use what you have learned
Regular mindfulness practice contributes to your balance and resilience. We will have another look at your programme together if necessary and you will be given the necessary tips and tricks to make mindfulness part of your daily life.
Build-up
Meditate & discuss: Bodyscan meditation
Discuss your own developed mindfulness programme
Write: A letter to yourself
Explanation: Tips for keeping mindfulness in your daily life
Evaluation
Practise day
The practice day, also known as a silence day, lasts 6 hours and usually takes place between sessions 6 and 7. During the practice day we do all the mindfulness exercises we did during the training in a row and experience what it is like to be quiet for a longer time.
Build-up
Practical information
Bodyscan meditation
Short breathing meditation
Mindful lying yoga
Lunch break
Mindful standing yoga
Walking meditation
Sitting meditation
Closing
Would you like to know more about mindfulness or give it a try? Check out under mindfulness exercises and apps or under the most frequently asked questions. If your question is not included, please feel free to contact me.
Corrie (2018): “The mindfulness training has certainly brought me a lot. Anne’s guidance was intimate (small group/home) and at the same time professional. A lot of space to share experiences with others. In short: Great! I still benefit from it every day”.
